10 stretches you can do at home that will help you burn fat easily


When it comes to losing weight, many magazines mistakenly show that only intense cardio training can get you there. However, stretching exercises have also been found to be very helpful in improving metabolism, circulation and even muscle structure. And if done frequently, stretching exercises can help burn fat in great ways. This article will be an opportunity to explain how this can be achieved.

How can stretches be effective?

  1. You burn calories. Not as much in an aerobics class, but if done every day it is even better.
  2. You help speed up the metabolism.
  3. You can reduce stress. Stress is the number one problem that does not allow for a weight loss mechanism. When your body is stressed, it tends to store fat.
  4. You gain muscle instead of fat. These poses include different muscle groups that help you build a balanced body.

Now that you understand the benefits you can get from stretching, here are 10 quick morning poses that you can do every day.

10_Triangle Exercise

This pose targets these body parts: legs, hips, shoulders, and chest.

  1. Start standing on the mat, and spread your feet (about four feet apart).
  2. Roll one foot 45 degrees and the other foot 90 degrees
  3. Keep your arms parallel to the floor and start stretching to the left, as if you were trying to reach something.
  4. Bend your body to the left, and let your left hand touch your ankle as shown in the image above.
  1. Extend your right arm to the sky and look in the same direction
  2. Hold this position for 30 to 35 seconds.

“Exercise number 9 on next slide”

9_The Bow Stretch

This exercise targets the abdominal muscles, back, and hips.

How to do it:

  1. Lie on your stomach, and extend your arms up and back.
  2. You need to bend your knees while holding your ankles.
  3. The tops of your shoulders should be kept away from your ears.
  4. Hold this position for at least 20 to 30 seconds.

8_Lateral Flexion While Seated

The target parts of this exercise are as follows: the obliques, back, abs, and shoulders.

How to implement:

  1. Sit on the floor with your legs crossed, or if you feel more comfortable, you can sit in a chair;
  2. Raise your left arm straight over your head and tilt it to the left;
  3. Feel a gentle stretch on your left side.
  4. Hold this position for 10-15 seconds, then switch sides.

7_Triceps stretch

The goal of this exercise is for your back, shoulders, triceps, and even your stomach.

How to implement:

  1. Stand up straight, keeping your feet apart and stretching your arms up;
  2. Bend the right elbow and hold the elbow with your right hand.
  3. Gently pull your elbows toward your head.
  4. Maintain this position for 15-20 seconds, then switch the robotic arm.

6_Knee stretches

This exercise targets the upper, middle, and lower back muscles.

How to implement:

  1. Lie on your back, then bend your knees and hold them with your arms.
  2. Extend your knees to your chest until you feel a slight stretch.
  3. Maintain this position for 25-30 seconds.

5_Lateral Flexion

This exercise targets your hip muscles, quadriceps, and hamstrings.

How to implement:

  1. Tilt the right leg to one side until the knee is bent 90 degrees;
  2. Extend your left leg to the left and your left foot on the floor;
  3. Tilt the upper body slightly forward.
  4. Hold this position for 25-30 seconds, then switch sides.

4_The bridge

This pose is effective for targeting the following areas: hips, buttocks, legs, and abdomen.

How to do it:

  1. You need to lie on your back with your arms outstretched sideways, with your knees bent at 90 degrees.
  2. Then lift your body up.
  3. Your shoulders and upper back should be resting on the floor.
  4. Hold this position for 10 to 15 seconds

3_The seated twist

This stretch is good for the back, stomach, and tilt.

  1. You need to sit on the floor with one leg straight forward and the other bent at the knee, crossing the first.
  2. Turn your body toward the bent leg
  3. Hold this position for 20 to 30 seconds

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