5 Free-Weight Workouts That Aid Weight Loss

5 free-weight workouts that aid weight loss
Who says you need to lift heavy weights and indulge in an intense workout to lose some extra weight? A range of free weight workouts can do a lot more than one would expect from them. Losing weight is not about hitting the gym or starving yourself, it is about following a balanced diet and choosing a workout that suits your lifestyle. Apart from the diet and workout, it is about how diligently you follow your chosen methods of weight loss. Studies have shown that free-weight workouts are often better options when one is looking to lose weight. If this bit grabs your attention, the following are a few free-weight workouts that you must try.

Skaters/leaps
A workout that is difficult to execute in the beginning has more than one benefits. It can improve your body balance, posture, and also help you lose weight. Start this from the semi-squat position, jump toward the right side and land on your right foot (do not place the left on the ground). From this position, jump back to the original position and land on your left foot leaving your right in the air. In one set, repeat it 12 to 15 times. As you start practicing this more often, try to land in the same spot every time you make a leap to improve your body’s balance.

Tricep push-ups
One would agree that the best way to lose weight is to gain muscle. One of the most efficient and fruit-bearing free weight workout is pushups. Tricep pushups, particularly, can help in losing the extra pounds while following a free weight workout. To perform this exercise, place your palms on the ground in line with your shoulders. Hold your body straight and bend the elbows close to your body while pushing yourself downwards. Push back upwards to the starting position, repeat this 12 to 15 times before taking a break. Beginners can start off by resting the weight on their knees to reduce the difficulty level. Once you get the hang of it, you can place your toes on elevated platforms to amp up the pressure on your triceps.

Plank and crawl
You’re going to need to take a breather before starting this workout. If you thought performing planks was difficult, let’s take it to the next level with a plank crawl. For beginners, you can start by getting the posture for the plank correct. Only those who can hold the plank for five minutes or more must try the plank crawl. Start with the plank position and try doing a crawl similar to the soldiers in the army. However, in this case, you cannot bend your knees. The only leverage created to push your body ahead must come from your core. Forearms, elbows, and toes will be the only parts touching the ground. You can touch your knees to reduce the difficulty level for this workout.

Bird dog
Stretching your muscles is an efficient way of losing the extra pounds. This free weight workout routine does just that. Focus on your body posture in this one and stretch your toes like a ballet dancer. Start from a downward dog position with your hands and knees on the floor. Now, stretch your right arm and right leg as far as you can. Try to maintain a strong balance while doing this. Hold for 10-15 seconds and then come back to the static position. Try it on the opposite side. In one set, perform this repeatedly for 10 to 12 times.

Bridge
Start by laying flat on your back with your knees bent and your feet planted on the ground. Place your arms on the side for more leverage; however, the pressure points for this exercise are your hips and stomach. While maintaining a straight back, lift your hips upwards and try to form a straight line from your hips to your shoulders. Hold this position for three to four seconds and then lower yourself back on the floor.

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