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Exercises to do if you weigh over 70 kgs: ‘See the difference in 7 days’

A little movement is always better than none

exercisesTry these exercises if you are over 70 kgs (Source: Getty Images/Thinkstock)

For many people looking to lose extra inches, especially those over 70 kg, jumping or running exercises may seem like a task. Experts also urge caution when trying such fitness moves due to the risk of injury. But worry not, you can do some simple exercises to help you get your workout done effectively. Here’s a list of exercises that you can do, according to Daniel Leau, fat loss and gut reset coach.

High knee clap (50 times)
Squat (50 times)
High knee tap (50 times)
Row the boat (50 times)
Side bend (50 times)
Punch side to side (50 times)
Side jack (50 times)
Butt kicker (50 times)
High knee (50 times)
Cross crunch (50 times)

Repeat all 10 moves (2-4 rounds) and see the difference in 7 days.

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exercise Try some exercises like these (Source: Getty Images/Thinkstock)

Do these work?

Sonia Bakshi, nutritionist and founder of DtF, said the exercises in the post are super effective in building strength, discipline, and consistency. They also make you feel strong and positive.

“However, for these workouts to work on lean muscle building and weight loss, one needs to eat right as well,” added Bakshi.

In addition, wall push-ups can also be done. “Planks can be done by everyone. Enjoy the build-up in core strength, improvement in flexibility, and reduced backache with planks,” said Bakshi.

Try adding deep breathing, too. “This will help in reducing stress and anxiety. Rhythmic breathing helps supply your muscles with more oxygen. This reduces the risk of cramping and fatigue. Breathe in through your nose and out through your mouth,” noted Bakshi.

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High-intensity interval training (HIIT) is also effective in reducing weight once your body gets adapted to exercise. “In addition to exercise, diet plays a key role. Cutting down on carbohydrates and optimising protein intake is effective. Avoiding sugar, sweets, sugary drinks, and alcohol is important for a person trying to lose fat,” said Bakshi.

A little movement is better than none. However, if you have chronic health conditions, it is crucial to seek a healthcare consultant’s opinion for timely guidance.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.


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