You have set a new goal to yourself – losing your extra weight. The main problem you are facing now is related with the best exercises that will suit to your body and your precious time during the day. Ridge Davis, a personal trainer from West Hollywood, CA, suggest to you 5 exercises that has been proven as the most effective and time-saving exercises when losing weight comes to question. He explains that this set of 5 exercises will help you in the process of reaching your fitness goal in the easiest, most effective, and fastest way.
Davis claims that if you perform exercises that engage more muscles in one movement, the easier you will get rid of the extra calories in your body in a short period of time. Thus, the exercises that he is suggesting are actually a combination of movements, so that multiple muscles will get practised at once. The following 5 exercises are the ones that he uses most of the time with his clients, and the results are amazing:
– Lunges: you exercise your stability, legs, and core;
– Squats: you exercise your core, back, and legs;
– Deadlifts: you exercise your glutes, hamstrings, and back;
– Renegade Rows: you exercise your shoulders, core, and back; and
– Dumbbell Push Ups: you exercise your core, legs, and shoulders.
These exercises are excellent for losing weight, because they engage two or three groups of muscles at once. Davis explains that if ones wants to lose weight, practising these exercises three times a week will get rid of the extra weight in a short period of time. The greater results are achieved if some weights are added to the exercises, no matter whether we are talking about kettlebell, dumbbells, or barbell.
So no matter how busy your day is, find some time to visit the gym and add these exercises into your workout routine. For effective results, Davis suggests running a log or journal of workouts, where you will include your exercises, number of repetitions, number of sets, and amount of weight included in the exercises. That is the only way how you will detect the progress that you are making while exercising.
Following are detailed instructions of each exercise:
- Curtsy Lunge
Start the exercise by standing on both your legs. Make the first movement by driving your left leg behind you and to the right, so that you will get crossed thighs. Your knees need to be bent as if you are curtsying. Your front ankle needs to be in a same line with your front knee. When done, return to the standing position. At this point you are done with one repetition. Switch sides and make the same movements with the other side. Make 3 sets of 12-15 repetitions for each side.
- Goblet Squat
Start by standing on both your feet so that the same will be on a distance same as the shoulder width. At this point your toes need to be turned towards out. A dumbbell is needed for this exercise. Take one and hold the same at the level of your chest, using both your hands. While you are pushing your hips to the back, keep your back straight, and bend your knees. While making this movement you need to lower your body so that your thighs get in a parallel position with the floor. Regarding your elbows, the same need to touch your knees. Return your body to the starting position, by focusing your weight on your heels. Make three sets of 12-15 repetitions.
- Romanian Deadlift
You will need one barbell or two dumbbells for this exercise. Hold the barbell with both your hands or hold two dumbbells at each hand. Your knees need to be bent slightly and your arms need to be in a straight position. Bend your body at your hip joint and try to lower the barbell or dumbbells as far as possible, keeping your back straight. If you focus your eyes in front of you, you will prevent rounding your back. Try to keep the barbell or dumbbells closer to you, almost touching your legs. In order to pull yourself up, squeeze your glutes, without using your back or spine. Make three sets of 12-15 repetitions.
- Renegade Row
You will need two dumbbells for this exercise. Start the exercise by positioning your body in a high plank position. In each hand you need to hold a dumbbell, which will be positioned on the ground. The distance of your feet should be wider than your shoulder width. Drive your right elbow to the back and raise the dumbbell towards your chest. At this position you need to keep your right elbow as closer as possible to your torso. Your hips need to be turned towards the floor and your abs should be tightened. When you are done with one repetition, lower the dumbbells on the floor and switch sides. Make the same movements with the opposite side. Make three sets of 8 repetitions for each side.
- Shoulder Press
Start the exercise by holding a dumbbell at each of your hands. The dumbbells need to be on the shoulder level, so that the hands will be facing in. Make the first movement by straightening your arms above you. In order to return to the starting position, bend your elbows. Make three sets of 12-15 repetitions of the exercise.