As summer begins, the days are getting longer and the weather is getting better – the perfect time to get in shape. As we age, our body’s metabolism can slow down, which means we need to exercise more to maintain our ideal weight.
Aging is also associated with muscle loss, which can limit our activities and make us more prone to falls. Fortunately, exercise can help. The CDC recommends at least 150 minutes of aerobic exercise per week to reap its many health benefits, including preventing disease, improving sleep, increasing strength, and maintaining a healthy weight.
Compound exercises, which work multiple muscle groups at once, are one of the most effective ways to lose weight quickly. Below you will find cardio workout to lose 3 kg weight in just 7 days exercise for beginners at home.
1- Elbow to knee
As you inhale, extend your right arm in front of you and straighten your left leg. As you exhale, pull your elbow toward your knee, rounding your back. As you inhale, straighten your arm and leg again. Do 10 repetitions and switch sides.
2- Dead bug
Lie on your back, lift your legs and bend them at the knees. Stretch your arms up. Exhale and raise your right leg 45 degrees while reaching back with your left arm. Repeat 10 alternate repetitions for each side.
3- Double back bends
Lie on your stomach, close your hands behind your back, pull up your socks. As you inhale, lift your body, pull your legs off the floor. Bend over and open your chest. Straighten your arms without letting them go. Then lie down on the floor and repeat the movement while inhaling. Slowly lower yourself to the mat, relax and turn your head to the side. Repeat 8 times.
4- Swings in a reverse plank
Sit on mat with legs straight in front of you. Place your hands on the floor and turn your fingers toward your body. Raise your hips to form a straight line from your feet to your head. While in this position, raise and lower your right leg, then your left. Do 8 swings with each leg.
5- Backbends
Lie on your stomach with your arms outstretched to your sides. As you inhale, lift and bend your body. Stretch your arms back until they touch your hips. Repeat 8 times.
6- Glute bridge
Raise your pelvis, stretch your arms along your body, and place your right foot on the toe. Raise left leg 90 degrees without lowering torso to floor. Perform 10 repetitions for each side.
7- Push-ups with knee drop
To work the abdominal, back and arm muscles, get on all fours, raise your knees and push out from this position, then return to the starting position. Do 10 of these push-ups.
8- Twists in side plank
Position on your left arm and knee. Raise your right leg and tense your body muscles. In one motion, turn the body to the left, wrapping the right hand behind the left. Repeat 10 times in each direction.
9- Rotations
Lie on your right side, place your right hand under your head and bend your knees. Put your left hand in front of your shoulder. Move it across the floor as if making a circle. Repeat 8 times on each side.
Keep reading: 7 exercises to get a flat belly and slim waist that you can do even sitting on a chair
