Top 5 Exercises to loose weight easily within few days

What do you expect from your workouts?

If that's what you're looking for, there are some exercises you want to include in your workouts.  

Here are five practical exercises to work the whole body:

1. Squat

Why They Move: Squats work nearly every muscle in the lower body, including buttocks, hips, thighs, and calves.

 Plus, it's a regular move throughout the day, so using it in your workouts will add functionality to your activity.

 How to do it: Stand with feet hip-width apart and toes facing forward or slightly slanted outward.

 Slowly bend your knees and squat down, sending your hips back while keeping your torso straight and your abs contracted.  

Don't let your knees sink.  Make sure they continue to follow your second and third fingers as you squat.  

Squat as low as possible and lift your heels.

• Squat Variations
• dumbbell squats
• dumbbell squats
• dumbbell squats
• Squat with wide legs
• Front squat 
• one leg squat

2. Pumps     

Why They Rock: Push-ups, like squats, are compound movements that use almost every muscle in the body.  

It will work your chest, shoulders, triceps, back, and abs while increasing upper body strength.

How: Stand in plank position - hands wider than your shoulders and balanced on your toes or, for a change, your knees.  

Your body should be straight from head to knees/heels.  

Slowly bend your arms and lower your body to the floor, keeping your neck straight and lowering until your chest touches the floor.  

Finish by pushing yourself to the full board position.

•  Pump variations     
• bombs on the ball
• Push-ups with the hands on the ball
• Inclined Pumps
• Medical Balloon Roller Crunches
• Dive bomber bombs
• staggered pumps
• Sideboard pumps
• Rocker pump pumps on balloon
• Resistant bombs
• One-arm tricep curls     

3. Lunges

Why They Move: Like squats, lunges work most of the muscles in the legs, including the quadriceps, hamstrings, glutes, and calves.

 How to do it: Start standing up.  

Step forward with one leg and lower yourself into a lunge position, keeping your front and back knees at 90-degree angles.  

Return to the standing position and repeat with the other leg.  

Do this exercise two to three times a week for 12 to 16 repetitions.

• Slippery reverse thrust    
• Sliding side silt 
• high thrust
• low stock
• slot variations
• Crack Modifications for Knee Pain

4. The board    

Why it moves: Planking (or floating) is an isolation movement used in Pilates and yoga and works the abs, back, arms and legs.  

The board also targets the inner abdominal muscles. 

How to do it: Lie face down on the mat with your elbows on the floor beside your chest.  

Push your body off the floor into a push-up position with your body supported on your elbows or hands.  

Contract your abdomen and keep your body straight from head to toe.  

Hold for 30 to 60 seconds and repeat as many times as you can.  

For beginners, do this movement on your knees and gradually work until you are balanced on your toes.

5. Lat Pulldown

 Why it moves: The lat pulldown works the main muscles of the back, helping to burn calories and, of course, to strengthen the back.

 How to do it: Sit on the side puller and hold the bar with your arms more comprehensive than your shoulders.  

Contract your abdomen and lean back slightly.  

Bend your elbows and pull the bar toward your chin, contracting the outer muscles of your back.  

Do this exercise two to three times a week with enough weight for 12 to 16 repetitions.  

If you don't have access to a gym, try paddling with one arm.

Click here to know more.