Moves for Weight Loss
Struggling to shed those pounds? Add these exercises to your daily routine for faster weight loss!
Tone up in 15 minutes
Want to cut your workout time in half without losing any calorie-blasting benefits? The secret is stairs! With the 15-minute Stair Workout, you’ll burn about the same amount of calories as you would in one 30-minute walk. You can do the Stair Workout anywhere you find steps―a park, a stadium or at home. Plus, the built-in strength moves target tough-to-tone areas in ways walking alone wouldn’t.
Basic Stair Walk
Walk up and down stairs at a moderate pace for two minutes. Use the railing for balance. (0-2:00 minutes)
Incline Plank
Kneel on the floor facing the stairs. Place your hands on the edge of the bottom step. Lean forward to balance your body between your hands and knees. (Do not lock your elbows.) Hold for one minute, breathing deeply. If you need a break, sit back on your heels. Then resume until the minute is up. (2:00-3:00 minutes)
Repeat Basic Stair Walk
Walk up and down stairs at a moderate pace for two minutes. Use the railing for balance. (3:00-5:00 minutes)
Triceps Hold
Sit on the first step with your feet and knees together. Place your hands on the next step, fingers forward, arms bent. Straighten your arms to lift your hips off the step. (Do not lock your elbows.) Balance your weight between your hands and your feet. Keep your shoulders back, your chest lifted and your head level. Hold this position for one minute. If you need to rest, lower yourself back onto the step briefly. Once you’ve recovered, resume the “up” position for the rest of the time. (5:00-6:00 minutes)
Right Sideways Stair Walk
Stand with your left side to the staircase and hold on to the railing. Step sideways onto the first stair with your left foot, straighten your left leg and bring your right leg to meet the left on the stair. Climb up the stairs this way, and then walk back to the bottom and repeat the pattern for two minutes. (6:00-8:00 minutes)
Alternating Stair Lunges
Stand about three feet in front of the stairs, with your hands on your hips for balance. Place your right foot completely on the first step. Bend both legs into a lunge; don’t let your right knee move past your right ankle, and keep your right shin perpendicular to the stair. When your right thigh is parallel to the floor, push off your right foot, stepping next to your left. Repeat, alternating sides, for one minute. (8:00-9:00 minutes)
Left Sideways Stair Walk
Stand with your right side to the staircase and hold on to the railing. Step sideways onto the first stair with your right foot, straighten your right leg and bring your left leg to meet the right on the stair. Climb up the stairs this way, and then walk back to the bottom and repeat the pattern for two minutes. (9:00-11:00 minutes)
Hamstring Curl
Stand in front of the stairs and place your left hand on the railing for balance. Extend your right leg behind you and lift your toes a few inches off the ground. From here, bend your leg, slowly bringing that heel toward your butt, keeping your hips level. Straighten your leg and uncurl back to the starting position. Do 10 repetitions on each leg, repeating the sequence for one minute. (11:00-12:00 minutes)
Stair Sprint
Walk or jog up and down the stairs as fast as you can for one minute. Note: Choose a pace that really challenges but doesn’t overwhelm you. (12:00-13:00 minutes)
Calf Raises
Hold the railing and stand on the first step. Allow your heels to drop lower than your toes. Lift to the balls of your feet. Then lower your heels again. Continue for one minute. (13:00-14:00 minutes)
Lower-Ab Leg Lift
Sit on the first step and place your hands on the next step. Lean back. Lift your right foot three inches off the floor; hold for two counts; repeat with your left leg. Continue for one minute. (14:00-15:00 minutes)
Source:
http://www.allyou.com/diet-fitness/at-home-workouts/lose-weight