Are you feeling like your over-40 body could use a slim down? Well, you’re in luck because we’ve got some no-equipment exercises that can help you achieve your goals in just four weeks!
Personal trainer Victoria Brady has provided us with a list of the best exercises to slim down without needing any fancy gym equipment. These exercises are not only effective but also convenient, as you can do them anywhere. Plus, they’re low-impact, making them ideal for maintaining joint health as you age. So let’s dive into these awesome exercises and get you on the path to a fit physique!
1. Brisk Walking: This low-impact exercise is easy on your joints and great for improving cardiovascular health. Brady recommends going for a brisk walk for 30 minutes to an hour, four to five days each week. To maximize your walk, make sure to maintain a proper walking technique. Start with your feet hip-width apart and land on your heel, rolling your foot from heel to toes as you take each step. Keep a pace that elevates your heart rate and leaves you a bit out of breath, but still able to hold a conversation.
2. Jumping Jacks: Don’t let the nostalgia fool you, jumping jacks are a fantastic cardio exercise for slimming down. Start by standing tall with your feet together and arms at your sides. Jump your feet out while raising your arms above your head, and then jump back in while lowering your arms. Aim for three to four sets of 20 to 30 reps for each set.
3. Bodyweight Squats: Squats are a great exercise for toning your lower body while slimming down. Start by standing tall with your feet shoulder-width apart. Extend your arms out in front of you or clasp your hands by your chest. Press your hips back and bend your knees, keeping your chest tall and knees behind your toes. Lower until your thighs are parallel to the ground or lower, and then press through your feet to return to the starting position. Complete three to four sets of 15 to 20 reps.
4. Boxer Shuffle: Get your heart rate up and work on your agility with the boxer shuffle. Start with your feet hip-width apart and lightly bounce on the balls of your feet, shifting your weight from side to side like a boxer. Complete three to four sets, shuffling for two minutes per set.
5. Reverse Lunges: Lunges are great for improving lower-body strength, balance, and burning fat. Start by standing tall and taking a stride back with one leg to assume a split stance. Bend your knees to lower into a lunge, making sure your front knee forms a 90-degree angle. Press through your front heel to return to the starting position, alternating your legs for each rep. Aim for three to four sets of 12 to 15 reps for each leg.
6. Glute Bridges: Finish off your no-equipment workout with glute bridges to target your glutes and strengthen your core. Lie down flat on your back with your knees bent and feet flat on the floor. Press through both heels to raise your hips, squeezing your glutes at the top, and then lower back to the starting position. Complete three to four sets of 15 to 20 reps.
The Bottom Line:
Slimming down and maintaining a fit physique is possible, even without fancy gym equipment. These six no-equipment exercises can help you achieve your goals in just four weeks. Incorporate them into your routine alongside a positive mindset, healthy lifestyle, and proper nutrition, and you’ll be well on your way to a healthier and slimmer body. So get moving and start reaping the benefits of these convenient and effective exercises!
Source Article: https://www.eatthis.com/no-equipment-exercises-slim-down-in-4-weeks/
