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Weight loss has very positive effects on our health, which is widely recognized common knowledge in our lives. For people, losing weight is not just about becoming beautiful, but also about becoming more confident. There are many reasons for obesity, including overeating and lack of necessary exercise. Therefore, to lose weight, one needs to strengthen physical exercise to get rid of excess fat. Stretching is a very good aerobic exercise, so can regular stretching exercises help with weight loss?
Exercise One
- Lie flat on a mat, relax your body
- Place your hands naturally at your sides, adjust your breathing
- Press the soles of your feet together, tighten your abdomen
Exercise Two
- Sit on the mat, straighten your back and lean forward
- Bend both knees, press the soles of your feet together
- Tighten your abdomen, grip your feet with both hands, then release and place your hands in front of you, supporting yourself with straight arms
Exercise Three
- Sit on the mat, extend your left leg straight back, point your toes
- Bend your right knee and press forward, straighten your body forward
- Tighten your abdomen, place both hands in front of your body, supporting yourself with straight arms
Exercise Four
- Support yourself with straight arms on the ground, feet on the ground, body in an inverted V shape
- Straighten your back and tighten your abdomen
- Bend your knees while pressing your upper body downward
- Straighten your legs, arms and upper body forming a straight line
Stretching exercises are a good way to relax muscles and have a great effect on weight loss.
- Pigeon Pose
Target area: Piriformis muscle (a muscle in the buttocks)
Start in a push-up position with hands on the ground. Lift your left knee towards your shoulder, with your ankle near your right hip. Lower onto your forearms, place your right foot down with the top of the foot on the ground. Keep your chest lifted and eyes on the floor; if you’re flexible enough, lower your chest to the ground with arms extended in front.
Tighten your abdomen, contract your pelvic floor muscles, engage your gluteus maximus, curl your toes, and press your heel down. Do 5 repetitions on each side, resting on your knees between sets.
- C-Curve
Target area: Lower back
Sit on the ground with knees bent, feet flat about 30cm from your buttocks. Cross your arms under your knees, elbows out. Lean back, engage your pelvic floor muscles, tighten your abdomen and lower your head, curving your back. Inhale through your nose, exhale while further tightening your abdomen, and lift your left foot, placing your heel on an imaginary “wall” with toes pulled back, while pressing down with your right foot.
Return to the starting position and repeat 5 times, then switch feet and do another 5 repetitions.
- Modified Cobra Pose
Target area: Abdomen
Lie face down, thumbs under your shoulders, legs straight with tops of feet on the ground. Tighten your pelvic floor muscles, press your hips down, and engage your gluteus maximus. Lower your shoulders away from your ears. Press down with your thumbs and middle fingers, lifting your chest. Relax and repeat 5 times.
- Hamstring Stretch Series
Target area: Hamstrings
Lie on your back with a folded small towel under your head, legs straight and naturally bent. Bend your right knee and bring it to your chest, clasping your hands behind your thigh. Look at your chest, chin down, neck straight. Engage your pelvic floor muscles, straighten your right leg, press your heel, and contract your quadriceps.
Return to the starting position and repeat 5 times. Then do 5 repetitions with the thigh stretching outward, and 5 with the thigh stretching inward. Switch to the left leg and repeat the entire series, doing 3 sets of 15 repetitions each.
