Gym memberships are expensive, and the truth is that most people stop using them after a short period of time. In fact, many popular, low-priced gyms have even built their business model around the fact that their customers really don’t use their memberships that often. Instead of spending money on a gym membership you most likely won’t use, consider starting a simple exercise regimen that costs no money but can help you to build lean muscle mass while losing weight.
Strengthening your upper-body will increase your lifting ability and improve your posture. Increasing your upper-body strength will raise your metabolism and help to prevent strain-related and injuries.
- Tricep dip – With knees bent and feet hip-width apart on the floor, put your hands shoulder-width apart and behind you. Lift hips off floor about 1 inch and shift weight back. Bend and straighten elbows, careful not to move your feet. Repeat 20 times
- Arm circles – Stand with arms extended by your sides. Make slow clockwise circles for thirty second, then reverse the maneuver to go counter-clockwise.
Stomach and Core Exercises
Carrying a little extra weight around your middle is one of the worst places to do so, placing you at a higher risk for diabetes, heart disease and certain cancers. The following exercises can help to target your abdominal region, building muscles that burn fat.
- Cross-Body Bridge – This exercise engages all of your abdominal muscles. Lie flat on your back, left foot flat to the floor and your right foot extended fully upwards. Move your right leg and left arm towards each other without lifting your back or shoulders. Hold for 10-15 seconds, returning to original position. Repeat 12 times on each side.
- Plank – This exercise is easy to learn but difficult to master. From a push-up posture, rest your weight on your forearms with elbows bent at a 90° angle. Elbows should be in line with your shoulders and your body in a straight line from head to toe. Hold for 20-30 seconds.
Your legs contain the largest muscles in your body. Focusing on developing muscles and strength in your legs will help to boost your overall metabolism while improving your stamina.
- Side Leg Lift – This tones your thighs and calves while also offering a good oblique workout. Lie on your right side, legs extended and in a straight line. Lift both legs off the ground a couple of inches and hold for 5 seconds. Repeat 20 times and switch sides.
- Squat Kick – Tone your legs and rear end with this simple exercise. Place your feet shoulder-width apart and slightly squat with your knees over your toes. Raise your left knee to to form a 90° angle, then extend your leg to the side as your straighten your right leg. Hold for 5 seconds, then repeat 10-15 times before switching sides.