How to Slim Down With Simple Exercises

Co-authored by Claudia Carberry, RD, MS

Last Updated: May 6, 2021 References

Exercise can be great tool, when combined with proper dieting, to lose weight and stay fit. However, there isn't always time or space to fit a workout in during a busy day. There are some exercises that you can still do, without the need for equipment or a lot of time, to help keep you strong and healthy.

Part 1

Part 1 of 2:

Warming Up and Cooling Down

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Always warm up before any exercise. A warm up gradually increases your heart rate, body temperature, and blood flow. Warming up your body before exercise can help to prevent injury and reduce soreness from a workout.^{[1]
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Mayo Clinic
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- A warm up should be a light version of your planned exercise.
- Warm ups should last for around ten minutes.
- You shouldn't feel exhausted or overly tired from your warm up.
- For example, before going for a fast walk, warm up by walking slowly for around ten minutes.
2
Cool down after your exercise. It's important to gradually cool your body down after a workout. Cooling down can help your heart rate return to a normal resting rate and may help prevent injury or soreness after the workout.^{[2]
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- A cool down requires you to gradually reduce the intensity of your chosen exercise or activity.
- Try to cool down for around ten minutes.
- You may want to include stretching in your cool-down.
- For example, if you went for a walk, reduce your pace for around ten minutes.
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3
Stretch before and after a workout. Include stretching in your warm-ups and cool-downs to help your muscles stay flexible and maintain their full range of motion. Stretches should be held for around thirty seconds each before repeating the stretch on the opposite side of the body. Try including some of the following stretches in your workouts:^{[3]
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Mayo Clinic
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- Keep your shoulders flexible by bringing your arm across your body and holding it in place with your opposite hand. Push slightly with your opposing hand and feel the stretch across your shoulder.
- Stretch your hamstrings by first laying down on your back. Put one of your legs up and rest your foot against the outer corner of a wall. Slowly straighten your leg and hold for thirty seconds. Repeat the same motion with your other leg.
- To stretch your quadriceps, grab your ankle while standing and pull it up and back. You will feel the stretch in the front of your leg. You may want to hold onto something in order to keep your balance.

Part 2

Part 2 of 2:

Performing Simple Exercises

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Build strength with simple moves. By applying resistance to muscles, you can help make them stronger and more efficient. Improving muscle tone and adding more muscle tissue will help make you stronger and will burn calories. People who have more muscle tissue burn more calories, even while resting.^{[4]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Try some of the following exercises to build muscle and help create a strong, lean body:^{[5]
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National Health Service (UK)
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- Pushups. Put your hands on the floor, in line with your shoulder, fingers facing forward. Your legs should be extended straight back. Lower your body down to the floor, bending at the elbows. Stop when your elbows are at a 90-degree angle and then push back up. Keep your back as straight as you can.
- Tricep dip. Sit on the floor with your legs bent, hands also on the floor positioned next to your hips. Lift your hips off the floor. Lower your hips back down by bending at your elbows and then push back up. Don't overextend your elbows as you push back up.
- Squats. Stand straight with your feet about shoulder width apart. Lower your body down by bending your knees. Stop when your knees are bent to nearly a 90-degree angle. Stand back up straight. Keep your back as straight as you can and keep your weight in the legs, not the knees.
2
Strengthen your core. By strengthening your core, you can get the most out of any exercise or activity and burn even more calories.^{[6]
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Harvard Medical School
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Go to source} There are a few simple moves that you can do anywhere to help keep your core strong and help you to lose even more weight.^{[7]
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- Stomach crunch. Lay down on your back, knees slightly bent up. Lift your head and torso up to your knees, trying to touch your knees with your hands. Lay back down before repeating the movement.
- Plank. Lay down, facing the floor, resting on your toes and elbows. Hold this position, which looks a lot like the push up position, keeping your back straight, shoulders and elbows in-line. Keep your stomach and abs engaged during this motion. Hold as long as you can.
- Side planks. Lay on your side, hips off the floor, while resting your weight on your elbow. Keep your body as straight as you can. Hold this pose as long as you can and then switch to the other side.
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Improve your cardiovascular health. Focus on cardio workouts after weightlifting workouts so that you expend more energy and burn more body fat. In addition, you also want to save the easier part of your workout (cardio) for the end. Cardio exercises can improve the function and health of your heart. Many of these are easy to do and can be done without any equipment. Try some of these exercises to burn calories and lose weight:^{[8]
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National Health Service (UK)
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- Straight Jumps. Start with your knees slightly bent, hands on your thighs. Jump up as high as you can, raising your arms above your head.
- Star Jumps. Slightly squat down with your arms at your side. Jump up and extend your arms and legs out to the side. Return your legs and arms to the starting position as you gently land.
- Burpees. Stand straight, arms to your side. Squat all the way down to the floor, hands on the ground. Kick your legs back, assuming a push up position. Bring your legs back in, returning to the squat. From the squat, jump straight up into the air, raising your hands above your head.
4
Walk. Walking is a simple form of activity and exercise that you can do to help lose weight. When combined with a healthy diet, walking can help burn calories and improve cardiovascular health.^{[9]
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Mayo Clinic
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- Try to walk whenever possible. This could mean taking the stairs or walking to a nearby store instead of driving.
- Increasing the duration and intensity of your walks will burn more calories and help you lose more weight.
- By eating 250 calories less every day, and walking half an hour, you can lose nearly a pound in a week.^{[10]
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Warnings

Don't over exercise or push beyond your limits. Overexertion can cause soreness or injury.

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Always check with your doctor before starting an exercise program.

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