As someone that has always had trouble loosing weight, I know how hard it is to accomplish what you have set out to do. I have tried every over the counter pill, drink, and patch there is. I have used every video there is out there. They are either too hard to do, or just too hard to follow, with lack of proper instruction. And there are very few videos that have people like us, overweight people doing these exercises. They call them simple, but for someone slender and agile, maybe. Not for someone that has all they can do to bed over and pick something up, get up off the floor or even down to it as far as that goes.
I have managed to find a set of exercises that have worked before and I plan on using them again. Not working has made me gain weight and I am not a big eater, so the exercise is very important. These will help you to tone up muscles and help you burn calories and raise your metabolism.
Do these exercises every morning before you eat. It takes 10 to 15 minutes and is broke down into three easy steps. Will you have sore muscles? Yes you will, but take something for it and don’t do what so many people do and wimp out and not keep going. The muscles you are exercising will hurt for two to three days weather or not you keep doing the exercises, so why give up after one or two days?
Add some water to your daily routine and try to walk some too. If you walk at a brisk pace for 5 minutes in one direction, then walk back, you will have walked about half a mile! So park all the way on the other end of that parking lot and walk the distance to the opposite door and get in that half a mile!
Leg lifts. Laying on your left side with your legs straight, lift your right leg up in the air as far as you can go. Do this for 20 times minimum. When done, lay with that leg bent at the knee and lift your left leg (the one on the bottom), up and sort of behind you as far as you can. This leg will not lift very far, but will use muscles that you don’t normally use. Do this 20 times or as many times as you did with the other leg. Roll over and repeat on the other side. Every three to four days, add 5 more reps to each leg, on each side. If you were doing 20, do 25, then 30 and so on, for each leg on each side.
Next, laying on your back, bend and bring your knees up and your feet towards your bottom. Then raise your bottom up, clenching your buttock muscles as you do, hold for the count of three, then lower. Do these for at least 20 reps also.
Now to give your legs a quick break, you will be doing two kinds of crunches. First crunch is with your knees still bent, and you are going to raise your shoulders and back up off the floor and reach for your knees with your hands. Do not grab your knees and do not lift up with your neck muscles. Use your stomach muscles. You may not be able to reach your knees or get off the floor very far. That’s okay. You need to strengthen these muscles and build them up. Keep going and one day you will realize that you are actually touching your knees. Do 30 of these.
For the next crunch that you will do, you will be laying in the same position but with your hands at you sides. You are going to reach for your ankles, one side then the other. Raise your shoulders and back off the floor and swing to first the left side, reaching for your ankle, then swing to the right side and reach for it. This is one rep. Do 30 of these also.
As you get going and are more comfortable, you can add side crunches. Laying on your side with your knees bent and your elbows in front of you, make fists and raise up off the floor towards the ceiling. This helps use the stomach and back muscles. Do 30 of these. Roll over and do 30 on the other side also.
Then for your final set of exercises, you will need to be on your hands and knees. You will lift your left leg out and up to the side as far as you can. If you are doing this right, it will remind you of a male dog marking his territory. Do 20 of these, then do 20 with the right leg.
Next you will lift and kick out backwards with your left leg, bringing it all the way back and to the floor each time. Start with 20 of these, then switch and do 20 with your right leg.
As with the first set of exercises, add 5 more to them every three to four days until you are doing 50 with each side and each leg.
Then you can exercise your arms. If you don’t have a pair of one or two pound weights, don’t worry. You can get them at a later time. Lay flat on your back, with your knees raised to a comfortable level. With your palms up at your side, you will curl your lower arms up and touch your shoulder on the same side with your fingers or weights. Tighten your arm muscles as you do this. Lower them back down and repeat. Do this for 20 reps.
Next, without the weights, you will place your fingers of your hands on your shoulders, where you can feel the joint. You will raise your elbows up toward the ceiling, keeping your fingers on your shoulders. You need to do these for at least 20 reps also.
Then lastly, you will lay with your arms stretched out to the sides at shoulder height, with or without the weights, tighten your muscles and bring them straight up in front of you, then lower them. You need to do 20 of these also.
This last set of exercises you will want to add more to them as you feel you are comfortable with how many you have done. To know how you are doing, you can measure your waist, about the area of your belly button, around. Measure your hips across the widest point, and do the same with both thighs and both arms. Wait at least 10 days before you measure again to give yourself time to start loosing any amount of inches. Don’t be disappointed if you don’t see anything at that time, as you are working muscles you may not normally use and they may become a bit bigger, and not show up right away as size lost.
Good luck and I hope these work for others too!
