Achieving a comprehensive weight loss transformation requires careful planning tailored to your individual needs. The Academy of Nutrition and Dietetics advises aiming for a safe and healthy weight loss rate of approximately one to two pounds per week while avoiding trendy "fad diets." Combining proper fitness and nutrition strategies will effectively shed unwanted pounds from all areas of your body. WebMD suggests several approaches, such as reducing daily calorie intake, being mindful of food labels, increasing water consumption to curb hunger, and practicing portion control. To assist you in the exercise aspect of your journey, we present five floor exercises endorsed by expert trainer Tyler Read, the founder of PTPioneer.com, who possesses 15 years of experience in the health and fitness field. Read emphasizes the importance of a high-protein diet comprising abundant vegetables, fruits, and nutrient-rich foods. Incorporating cardiovascular activities or high-intensity interval training (HIIT) can enhance calorie burn. Remember that weight loss primarily relies on maintaining a caloric deficit rather than the specific exercises you choose, although exercise selection does influence muscle development in different areas of the body.
1) Burpees
To initiate burpees, start by assuming a tall stance with your feet positioned shoulder-width apart. Activate your core muscles as you lower yourself into a high plank position, as advised by PureGym. Place both hands on the ground, shoulder-width apart, and extend your feet backward, ensuring a straight alignment from head to toe. Lower your body into a pushup while keeping your elbows close to the sides of your body. Push your body back up and quickly jump your feet forward to meet your hands. Propel yourself upward explosively, extending your arms toward the sky. This sequence constitutes one complete repetition. Aim to complete a total of 10 repetitions.
2) Knee to Chest
To perform the knee-to-chest exercise, begin by sitting on the ground with your buttocks firmly planted. Lean back slightly while extending your legs forward. Next, reverse the movement by bringing your legs up towards your chest. Repeat this motion for a total of 10 repetitions.
3) Pushups
Pushups are a versatile compound exercise that can be modified to suit different fitness levels and target specific muscle groups, as outlined by PureGym. Variations include modified pushups (performed from the knees), incline press-ups, tricep press-ups, and wide grip pushups. To perform the classic pushup, start in a high plank position with your hands placed shoulder-width apart and your body forming a straight line from head to feet. Lower yourself towards the ground while maintaining a tight core and neutral spine, ensuring your hips don't sag. Use controlled movement to push through your hands and return to the high plank position. Aim to complete a total of 10 repetitions.
4) Leg Raises
The leg raise exercise is an effective way to engage your core and work your legs. To perform this exercise, begin by lying flat on your back on a workout mat. Position your hands under your pelvis for support. Then, raise both legs approximately two feet off the ground before slowly lowering them to a height of six inches above the floor. Repeat this movement for a total of 10 repetitions.
5) Bicycle Crunches
Concluding our selection of floor exercises for full-body weight loss is the bicycle crunch. As stated by MasterClass, begin by lying flat on the floor with your legs extended and slightly lift your shoulders and head off the ground. Place your hands behind your head without interlacing your fingers. Activate your core muscles and keep your chin tucked. Bring both knees towards your chest. Crunch your body to the right side, allowing your right elbow to meet your left knee. Hold this position briefly and engage your abdominal muscles. Repeat the same movement on your left side. Continue alternating sides for a total of 20 repetitions.