Build muscle with strength training and aerobic exercises.
We sat down with Heather Perren, head trainer at Lagree Fitness and co-founder of Lagreeing at Home, to learn more about effective floor exercises and how they can help with weight loss.
Perren advises, “You can become a 24/7 fat burning machine just by adding a little bit of lean muscle, and floor exercises can help you do that! One of the great benefits of weight training is the calories burned as a result of the workout, not the calories burned during the workout.” He adds, “By effectively stimulating your muscles, you will add more muscle to your body, which makes the body need more calories at rest .” Perren also tells us that combining strength (resistance training) and aerobic exercise is the best workout regimen for burning fat.
Put your home workouts on your calendar to keep yourself accountable.
Any helpful tips for getting started on your weight loss? Perren advises her clients to schedule their home workouts on their calendar and set a reminder on their phone.
This habit will hold you accountable for sticking to a regular fitness program. Another great tip he shares with Eat This, Not That! is to “[do] your workouts in the morning. The longer the day goes on, the more excuses you find for not exercising. When you start your day with a workout, you’re not only done with it, you’re energized for the day.”
And consistency is key. Perren insists, “Be consistent in your workouts.” Even if you don’t initially notice the changes when you step on the scale, you’re still losing fat and building lean muscle, so don’t get discouraged. “Muscle weighs more than fat,” explains Perren, who adds, “Sometimes you’ll notice your clothes are looser before the number on the scale drops.” So stay consistent and remember that you should not only notice the weight loss, but also the increased energy you should feel in your daily life.
Now that you have some solid tips, let’s move on to the best floor exercises you can do.
1/ Bulgarian squat
Stand in a split position with your right foot forward and your left foot raised on a bench behind you.
Hold a dumbbell in each hand, elbows close to your body.
Inhale and lower your left knee (back knee) to the floor while keeping your torso straight.
Exhale and push your right foot (front foot) toward the floor to return to the starting position.
Do 10 reps, then switch legs. Do three sets with each leg.
2/ Sumo squat
Stand with your feet slightly hip-width apart and turn your feet outward.
Keeping your hands together in front of your chest, push your hips down and back to do a squat.
The weight should rest on the heels and the toes should be free to move. Be sure to keep your chest up and your back straight.
Return to standing position and repeat.
Do 10 reps.
3/ Bike Crunches
Lie on an exercise mat, facing the floor.
She places her arms with her hands behind her ears or head.
You should alternately bend your legs, bringing them closer to your abdomen. Synchronize the movement of the legs with that of the arms. Bring the elbow of one hand to the knee of the opposite leg. And vice versa.
Try to do between 10 and 15 reps with each leg.
4/ Elbow-knee side plank
Get into a side plank position. The forearm rests on the floor.
Then bring the elbow of the arm you are not supporting to the level of your knee. Then extend that arm over your head and leg. This is one repetition.
Do 15 reps on each side.