Losing weight and keeping it off are two different challenges.
We’ve put together 10 of the best bodyweight exercises to keep your weight down for good.
Bodyweight exercises can be an incredibly effective way to not onlylose weight, but keep it off for good.
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Note that you’ll need to maintain the healthy eating habits that led to your fat loss success.
The following are our top 10 bodyweight exercises to keep your weight down for good.
Perform 10 to 15 repetitions of each exercise, depending on your current strength level.
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Keep reading to learn more, and next, don’t miss13 Tips To Lose 10 Pounds Quickly.
Lower your body by bending your elbows, keeping your spine neutral and your core engaged.
Do not allow your hips to sag during the range of motion.
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Repeat for the target repetitions.
To perform squats, stand with your feet shoulder-width distance apart with your toes pointed slightly outward.
Keep your chest up and your spine neutral throughout the movement.
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Push through your entire foot evenly on both sides to return to the starting position.
Repeat for the target repetitions.
To perform lunges, stand with your feet hip-width apart and with your toes pointed forward.
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As you lower, rotate your back foot inward slightly for a smooth range of motion.
Aim to have your front knee directly above your ankle while your back knee hovers above the ground.
Push through your front foot to return to the starting position, then switch legs.
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Repeat for the target repetitions on both sides.
They also help tone up your abs for a more attractive appearance.
Engage your core, and keep your body in roughly a straight line from head to toe.
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Do not allow your hips to sag.
Hold for the target time.
They also help shred up your core for an impressive beach body.
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To perform mountain climbers, start in a pushup position with your hands shoulder-width distance apart.
Quickly switch legs, moving your opposite knee towards your chest.
Maintain a steady pace, and keep your core engaged throughout the exercise.
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Repeat for target repetitions.
Burpees
Few bodyweight exercises are as brutal as burpees.
Burpees offer a full-body workout and significantly increase your heart rate, boosting your metabolism and burning calories.
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To perform burpees, stand with your feet shoulder-width apart.
Quickly bounce your feet back to the squat position.
Jump up explosively, extending your arms above your head.
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Absorb the landing with a squat, and immediately drop down into the next repetition.
Repeat for the target repetitions.
This exercise also provides some nice calorie burn and metabolic boost.
To perform dips (example discussed using a chair variation), sit in front of a chair.
Position your hands shoulder-width apart on the chair behind you, fingers pointing forward.
Extend your legs out in front of you with your heels on the ground.
Lower your body by bending your elbows, keeping them close to your sides.
Push through your hands to return to the starting position.
Repeat for the target repetitions.
Lift your head, shoulders, and feet off the ground by engaging your core.
Extend the other leg out as if pedaling a bicycle.
Switch sides, repeating the movement with the opposite knee and elbow.
Repeat on both sides for target repetitions.
Jumping Jacks
Jumping jacks are a safe but effective way to burn calories without any equipment.
Jump and spread your legs while raising your arms overhead in a snow angel motion.
As you land, quickly reverse the movement, jumping back to the starting position.
Maintain a smooth rhythm throughout the exercise.
Repeat for the target repetitions.
The glute bridge is a killer floor movement that targets the glutes and hamstrings.
This exercise strengthens these muscles while increasing calorie burn.
It also promotes better posture by “waking up” your glutes.
Place your arms at your sides, palms facing down.
Raise your hips until they form a straight line from your knees to your shoulders.
Lower your hips back down to the ground.
Repeat for the target repetitions.
