Unfortunately, the body’s condition is too fat often makes it challenging to move intensely. For that, people who are obese should choose the type of low-impact exercise.

Exercises that are suitable for fat people

People who are overweight or obese will feel tremendous pressure on their knees, waist, pelvis, and ankles during activities.

Although several conditions make it difficult for intense physical activity, exercise remains an obligation in overcoming obesity,

The recommended exercises for obese people are low-impact types, which are types of exercise that have minimal stress on the body and joints.

This exercise does not require jumping or supporting your body on only one leg. Here is an example of low-impact exercise for obese people.

1. Walk

Of the many exercises for obese people, the cheapest and most accessible is walking. You don’t even need a lot of equipment to do this exercise.

Walking does not burn too many calories. However, if obese people run it, the total calorie burn can increase.

That is because you expend more energy when moving compared to normal-weight people.

In a study, for exercise for obese people to be influential, walking at least 10,000 steps a day is recommended so that if the physical activity takes longer, you can burn more calories.

2. Swim or walk in the water

Swimming is a low-impact exercise that is good for obese people.

When you are active in the water, your body weight will also be supported by the water. That way, the risk of burdening joints and bones is minimized through this sport.

What are the tips for walking on water? First, the feet should not touch the bottom of the pool so the body half floats.

Then move your body as if you were walking on land. Repeat this walking motion over and over again.

Swimming is also effective in regulating breathing and burning calories. No wonder swimming is suitable to be included in the list of exercises for obese people.

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3. Bicycle

Cycling is one of the most effective exercises for obese people to burn calories, plus it is safe because it includes low-impact exercise.

You can use various types of bicycles: stationary bikes or regular bicycles.

If you want to cycle, there are tips you can do so you don’t get tired quickly. So, exercise can be regular.

To be more leverage, you can try cycling for 60 minutes. Here are cycling tips that you can follow.

• First 30 minutes: cycling lightly without compulsion. At the last minute, gradually increase the intensity of the stroke.
• Minutes 30 – 35: Maximize the pedal’s intensity as strongly as possible.
• Minutes 35 – 40: reduce the intensity of pedaling so that you cycle easily.
• Minutes 40 – 45: put all your energy into moving the bike as much as possible.
• Minutes 45 – 50: reduce the stroke’s intensity again, so it feels easy.
• Minutes 50 – 55: pedal the bike as hard as you can.
• Minutes 55 – 60: gradually reduce the intensity of pedaling to the lowest possible.

4. Strength training

Muscle strength training is also one of the essential exercises for obese people.

People with obesity need this exercise to improve posture problems and increase metabolism.

With strength training, the body will build more muscle. The body’s more power will increase your metabolism at rest.

The higher the metabolism, the faster the calorie-burning process occurs.

The reason is that if muscle mass increases, the body will release a compound called myokine in large quantities. This myokine will later help burn fat.

You can try some weight training at home using weights like dumbbells, or you can make moves like push-ups, squats, lunges, sit-ups, and so on.

5. Taichi

Taichi is an exercise with slow, calm movements but can burn calories despite its low-impact nature.

If you notice, exercises for obese people mainly emphasize flexibility exercises. So when doing Taichi, you must do specific postures to train your flexibility.

Each posture movement will switch without pause. So, the body seems to move in a flowing way. For the body to keep moving, you must focus like meditation.

The breath also needs to be adjusted to make it easier to focus so that the movement remains stable.

Because it increases flexibility, Taichi is good for reducing joint pain. So, this is a sport that is suitable for obese people who have joint problems.

Not only increase body flexibility, but Taichi also benefits obese people, namely:

• improve mood,
• increase stamina,
• strengthen muscles, and
• improve the performance of the heart.

To do exercises for fat people like Taichi, it would be better if there was a trainer. Many techniques are not standard and must be guided by experienced people.

Also, you can start your workout with a 5-minute warm-up and end with a 5-minute cool-down.

Each exercise lasts 30 – 60 minutes for 4 or 5 workouts per week.

Exercises for obese people should consider the safety of the joints. The reason is that the joints support a reasonably heavy load from your body.

Consider carefully if you want to do high-impact exercises because it is feared that it will add pressure to the joints it can trigger the risk of injury.

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What is warming up?

Warming up is a series of exercise movements with a light intensity that is carried out so that the body is better prepared for physical activity.

Citing the Mayo Clinic, here are some reasons why it’s essential to warm up before exercising.

• increase blood flow to muscle tissue,
• helps increase body temperature,
• helps the performance of the heart and blood vessel system (cardiovascular),
• improve physical performance during exercise,
• reduce the risk of injury, and
• prevent muscle cramps and muscle aches.

It would be best if you warmed up before starting to exercise or do any strenuous physical activity.

When warming up, try exercises that focus on large muscle groups, such as the legs, chest, shoulders, and back, to reap the benefits.

Easy warm-up exercises at home

Here are some examples of a recommended warm-up before exercising.

1. Squat

Squats are a list of warm-up exercises that target muscle strength in the lower body, including the quads, hamstrings, and buttocks.

You can start with a lighter intensity, then slowly increase the power.

You can also increase the intensity by holding the weight while doing squats.

Here’s how to do the correct squat to warm up.

1. Stand with feet hip-width apart and toes facing forward or slightly to the side.
2. Keep your back straight and slowly lower your hips until your thighs align with your knees.
3. Hold for a moment in that position, exhale and stand back up.
4. Do as many as 1-3 sets of 12-15 repetitions of the movement.

2. Push-ups

This warm-up exercise works your upper body, chest, and waist. You can do push-ups in the first few moves by resting on your knees.

Here’s how or the steps to warm up with push-ups.

• Place yourself in a straight horizontal position with your palms on the floor and your hands shoulder-width apart.
• Keep your shoulders straight and not bent. Your back should be straight, and your feet should be parallel. You also need to make sure your stomach doesn’t bend.
• Slowly lower your body towards the floor. Do not let the body position or back down. The elbows of the arms will bend during this movement.
• Once your chest or chin almost touches the ground, press up and straighten your arms.
• Do as many as 1 – 3 sets with 8 -12 repetitions of the movement.

3. Plank

Planks are an excellent list of warm-up exercises for building upper body and back strength and improving balance and posture.

Below are the steps to do a plank.

• Place your body in a push-up position. You can start by resting on your knees if you are a beginner. You can try the plank resting on your arms if you’re already proficient.
• Keep your palms and toes flat on the floor. Keep your back straight and your abs tight. Keep your head or back straight.
• Hold the plank position for 30 seconds to 1 minute.

4. Triceps warm-up

This exercise involves several movements to help relax and warm your triceps (underarm muscles).

This warm-up movement also helps prepare the muscles for triceps and biceps training.

Here’s how or the steps to warm up the triceps.

• Extend your arms to the sides, so your palms are parallel, making sure they are facing down.
• Keep your arms straight and twist them in circles towards the back.
• After 20 – 30 seconds, you turn your arms around in a forward direction.
• After 20 – 30 seconds, turn your palms forward and move your arms back and forth.
• Do as much as 1-3 sets of this movement.

5. Side lunge

This list of warm-up exercises works your lower body and can help strengthen your legs, buttocks, and hips.

You can increase the intensity of this warm-up by using dumbbells.

Here are the steps to make a side lunge which is also a sport to build leg muscles.

• Stand with feet hip-width apart.
• Press right foot as you step left foot to the left side.
• Squat while bending the left leg and keeping the right leg straight.
• Hold the position briefly. Lift your hips and return your left leg to the starting position.
• Perform similar movements alternately to the right side.
• Do as much as 1-3 sets of 8-15 repetitions.

6. Turn the shoulder

This exercise helps relax your shoulder, back, and neck muscles. In addition, this movement helps the heart increase blood circulation in the body.

Here’s how or the steps to do the shoulder rotation warm-up.

• Perform walking movements in place.
• Turn your shoulders forward five times and back five times.
• Let your arms hang at your sides.
• Do as many as two sets with ten repetitions of the movement.

7. Run in place

This list of warm-up exercises can help pump your heart and improve blood circulation throughout the body. Do this warm-up for 30 seconds to 1 minute.

Below are ways or steps to do a run in place.

• Do jogging movements in place at a slow speed.
• After about a minute, do a jog while lifting your knees to chest level for at least 30 seconds.
• Return to jogging at a slow pace.
• Although often overlooked, warm-up is an essential part of the exercise.

Warming up can help improve flexibility and athletic performance and reduce the chance of workout injuries.

You can do the example of the warm-up movement above with a light intensity before doing the core exercise.

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What is a coordination exercise?

Coordination exercises are flexibility exercises that aim to train muscle tissue, the cardiorespiratory system, and the central nervous system (CNS).

Incorporating balance and agility exercises into your exercise routine will benefit motor coordination.

Motor coordination is the ability to move various body parts to perform certain activities.

For example, dribbling a basketball uses your arms and hands to bounce the ball. Simultaneously, your feet move your body around the court.

That is called bilateral coordination when you use two different body parts simultaneously, such as the movement of your hands and feet while playing basketball.

Good coordination can help you move more agile and balanced during activities. It includes performing various difficult movements during exercise quickly and accurately.

Examples of coordination exercises

Coordination exercises involve flexibility exercises both internal and external to the body.

This movement will train proprioception (touch receptors and awareness), balance, and timing.

Coordination movement exercises generally include:

• eye and hand coordination,
• reaction to Gestures (gesture based on gestures promptly),
• hand and foot coordination, and
• eye and foot coordination.

The following are some examples of easy coordination movement exercises suggested by Elizabeth Kovar, health and fitness expert at ACE Fitness.

1. Stand by throwing the ball.

This exercise aims to train body balance as well as hand-eye coordination skills. Here’s the movement coordination exercise.

• You start by placing both feet on the floor.
• Position the body with one leg raised by 90 degrees at the hip.
• Toss a tennis ball alternately into each hand.
• Eyes must follow the ball.
• Complete a set of 8 -10 reps on each leg.

2. Contralateral and ipsilateral

These coordination exercises examples will train your hand and foot coordination. This exercise is divided into two movements, namely contralateral and ipsilateral.

The following are the steps to perform each movement.

Contralateral movement

• Raise your right arm above your head and raise your left leg by 90 degrees at the hip.
• Hold for 3-5 seconds and lower to the starting position.
• Then raise your left arm above your head and simultaneously raise your right leg by 90 degrees at the hip.
• Continue the exercise movements alternately.

Ipsilateral movement

• Raise your right arm above your head and raise your right leg 90 degrees at the hip.
• Hold for 3-5 seconds and lower to the starting position.
• Next, raise your left arm above your head and simultaneously raise your left leg by 90 degrees at the hip.
• Continue the exercise movements alternately.

3. Walk, throw and catch

An example of this coordination exercise is a combination of eye coordination exercises with hand and foot coordination.

Finding a friend or partner to do this exercise would be best. Here’s the coordination exercise movement

• You and your partner stand side by side, parallel.
• Start walking with a partner.
• Bounce the ball on the floor and aim it at your partner.
• Ensure you don’t throw the ball too far forward for your partner to catch.
• Do the exercise by walking back and forth and taking turns bouncing the ball.

4. Squats with a focal point

Example The next exercise is to do squats by focusing attention on one point. This movement will train your eye and hand coordination.

This example of coordination exercise has two ways; the following is a full explanation.

First step

• Stand straight with your feet hip-width apart.
• Raise your arms to shoulder height and extend your palms facing forward.
• Find a focal point on the wall or floor in front of you.
• Slowly do squats while the right arm moves to the side of the body (rotating the body) while still focusing on the focal point.
• Return torso and arms to a standing position. Next, do the same movement on the left arm.
• Do the right and left-hand movements alternately.

Second way

• Stand straight with your feet hip-width apart.
• Raise your arms to shoulder height and extend your palms facing forward.
• Focus on the moving fingers.
• Slowly do squats while the right arm moves to the side of the body (rotating the body) while still focusing on the fingers of the right hand.
• Return torso and arms to a standing position. Next, do the same movement on the left arm while still focusing on the fingers of the left hand.
• This method will train your head to rotate in the same direction as your arms.

5. Reaction squats

This coordination exercise example requires a partner to cue you to make a move.

This exercise will train eye-foot coordination and how you respond to cues given by your partner.

• You and your partner stand facing each other.
• Couples will use their hands to point right or left.
• You must align the movement of the side squat according to the direction indicated.
• You and your partner can repeat this exercise.

6. Reaction training

This coordination exercise aims to train your reaction or response to cues from a partner or friend. Here’s how to do it.

• Stand in front of a bench or step.
• Couples signal by saying the word “right” or “left.”
• You climb a bench or step with a foot that matches the cue.
• You can climb onto a bench with both feet or bend the other leg 90 degrees at the hip.

7. Swimming

8. Tai chi

9. Contactless boxing

10. Playing handball with friends.

11. Bouncing the ball against the wall

12. Doing ball juggling

13. Sewing or knitting

14. Painting or drawing

15. Playing video games

Those are some coordination exercises examples that are quite easy and simple.

Exercising motor coordination skills can improve physical fitness.

You can feel the benefits of coordination exercises when you undergo a lot of physical activity, including work that involves a lot of body movement.

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Several belly fat loss exercises are worth trying for those who have a distended stomach and are starting to want to get rid of it. For those of you who are beginners, this simple movement is certainly very suitable for those of you who are still not used to doing exercises.

Exercises to lose belly fat at home

Here are some exercises to lose belly fat that you can try:

1. Plank

Plank is a very effective exercise to lose belly fat and thighs. To do this, you only need a flat surface without any tools. If you want, add a mat such as a carpet or a mat to make the exercise more comfortable.

Here’s how to do a proper plank:

• Position the body face down, but do not let the body stick to the base.
• Position your arms forward and bend your elbows to a 90-degree position.
• Using core strength, slowly lift your body off the floor.
• During the plank, position the legs straight back while the feet rest on the tips of the toes.
• Make sure the body position is straight from head to toe.
• Position the face facing down and put the shoulders in a relaxed position.
• After getting a good and correct plank position, train the muscles by holding the stomach by pulling the navel area inward (the stomach seems slightly deflated) and contracting the buttocks muscles.
• Hold this position for 5 seconds, then repeat until your total time in this position reaches 30-60 seconds. That counts as a set.
• Repeat for up to two to three sets with a rest period of 20-30 seconds per set

2. Side plank

This variation of the plank movement focuses on the core muscles of the body, such as the abdomen and waist, which are suitable as an exercise to lose belly fat. This exercise makes the body work hard to maintain a stable posture. That way, the accumulation of fat in the abdomen will gradually decrease.

How to do a side plank:

• Tilt the body to one side of the body. You can start it from the left or right.
• Place your elbows directly under your shoulders with your arms perpendicular to your body.
• Straighten and stack both legs.
• Lift your hips on the floor slowly until they are in line with your shoulders and legs. Moment
  raise the hips, focusing on contracting the abdominal muscles.
• Keep your hips in the air for 30-45 seconds. Then slowly lower your hips, but stay in the air and don’t touch the floor. Repeat this movement for 2-3 sets of 10 counts each.
• Perform the same movement on the opposite side of the body.

3. Lying leg raise

Exercise to lose belly fat by doing Lying leg raises is one of the most challenging exercises compared to other movements. During the lying leg raise exercise, while lying on your back, you should raise your legs straight up without bending them at all. To be able to do this movement, your abdominal muscles are required to work very hard.

How to do a lying leg raise:

• Lie on the floor in a supine position. Place your hands by your sides with your palms facing the floor.
• While lifting the legs, feel the contraction of the abdominal muscles.
• Slowly raise your feet until your toes are parallel to your stomach and at a 90-degree angle with the floor. Hold this position for a few seconds.
• Lower your feet slowly until the heel of the foot is a few centimeters above the floor.
• Keep feet in the air.
• Repeat this movement for 2-3 sets of 10 counts each.

4. Leg up crunch

This variation of the lying leg crunch will focus on the lower and upper abdominal muscles. This exercise to lose belly fat has an exercise pattern similar to the lying leg raise. The difference is that when the legs are perpendicular to the stomach, the hands are raised towards the toes, and the head is brought closer to the chest.

How to do leg-up crunches:

• Lie on the floor in a supine position. Place both hands perpendicular to the shoulders.
• While lifting the legs, feel the contraction of the abdominal muscles.
• Slowly raise your feet until your toes are parallel to your stomach and at a 90-degree angle with the floor. At the same time, raise your hands towards your toes and your head towards your chest.
• Maintain this position for a few seconds.
• Lower the legs, head, and arms slowly. Meanwhile, the head is lying down, and the hands remain perpendicular to the shoulders.
• Try the heel of the foot is a few centimeters above the floor. Keep your feet in the air.
• Repeat this movement for up to 3 sets of 12 counts each.

5. Crossover crunch

Exercises to lose belly fat crossover crunch, burn belly fat, and train your thigh and back muscles.

How to do a crossover crunch:

• Lie down in a prone position on the floor.
• Place your hands behind your head. Position the right leg cross-legged above the knee of the left leg.
• Turn the body and head to the right and left. Exhale slowly while lifting your head, neck, and shoulders slightly off the floor. Focus on contracting the abdominal muscles.
• Perform the same movement by turning the body and changing the position of the legs.
• Repeat this movement for up to 2 sets of 10 counts each.

6. Bicycle crunches

Adapting the movement of pedaling a bicycle, one of the exercises to lose belly fat can be done while supine and swinging both legs. Bicycle crunches can make your abdominal muscles stronger and flatter.

How to do bicycle crunches:

• Lie down in a prone position on the floor.
• Place your palms behind your head.
• Lift your head, and bend slightly forward about 45 degrees from the floor. Then, lift both legs to form a 45-degree angle from the floor.
• Turn your body and head to the right, and exhale slowly while bending your right knee towards your chest.
• Make sure your right knee touches your left elbow. Do the opposite movement.
• When the movement is done, stay focused on the contraction of the abdominal muscles.
• Repeat this movement for 2-3 sets of 10 counts each.

7. Mountain climbers

Exercises to lose belly fat with Mountain climbers work to burn belly fat. The exercises are carried out like the movement of a person climbing a mountain.

How to do mountain climbers:

• Place your palms on the floor, with your arms straight in line with your shoulders.
• Bring your legs together and straighten them far back. Slowly lift your right knee toward your chest with your toes resting on the floor. Do the same movement with the left leg.
• When this movement is done, maintain the body’s position with the head focused forward. Feel the contraction of the abdomen and thighs as the leg swing is carried out faster.
• Repeat this movement for up to 3 sets of 20 counts each.

8. Boat pose

Boat pose is a yoga pose that is widely practiced as an exercise to lose belly fat. Here are the boat pose steps as a sport that will help get rid of a distended stomach:

• Sit on a yoga mat with your legs stretched out in front of you.
• Bend your knees, then lift your feet off the floor until your shins are parallel to the floor.
• Extend your arms in front of you while extending your legs as far as possible.
• Hold the pose for 30 seconds or more. Control your breathing.
• Return to starting position, and repeat 8 to 10 times to engage the core and upper abdomen.

9. Russian twist

This exercise to lose belly fat may look simple, but you will feel a sensation in your upper abdomen after a few repetitions. To make it more challenging, you can add weight by holding it.

Here are the steps for the Russian twist:

• Sit on a yoga mat with your thighs on the floor, then bend your knees.
• Tighten your stomach and hold it, so your buttocks stay on the floor. Then, lean back until you form a 45-degree angle with the floor.
• Clasp hands just above your stomach (or gripping weights). Slowly turn your body to one side, bringing your weight over one side of your body.
• Turn back to the other side. Cross your ankles if you feel you are off-balance.
• Twist back and forth as fast as you can, but keep your feet at a 45-degree angle.
• Try to keep repeating the movement for a full minute before stopping.

10. Upward plank

Doing the Upward plank is not only an exercise to lose belly fat, but this exercise is also beneficial for toning the upper abdomen. The steps for the upward plank are:

• Sit with your legs straight in front of you. Position your arms straight with your palms on the floor.
• Tighten your abdominal muscles. Then, imagine a string attached to your belly button pulling you up.
• Use your palms to push your stomach up. Also, use your heels to help you push yourself higher.
• Hold this position for a few seconds before returning to the starting position. Repeat 10 to 12 times for one set.

Warm-up before doing exercises to lose belly fat

Before doing various exercises to lose the belly fat above, please make it a habit to always warm up to prevent sports injuries during exercise.

In addition, although this type of exercise seems easy and can be done at home, try to always consult a doctor or personal trainer. If the method is wrong, this movement is prone to injury.

On another note, to get the ideal stomach shape, you also need to live a healthy lifestyle by paying attention to food intake that is suitable for losing belly fat, getting enough rest, and not smoking or drinking alcohol.

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Body combat exercises are a type of fitness exercise in martial arts for the whole body designed to produce maximum calorie burning. As the name suggests, this exercise is called Les Mills body combat.

Body combat contains movements commonly used for self-defence, such as punching and kicking. However, you are not dealing with a sparring partner or opponent in this fitness exercise, but you are doing a series of self-defence techniques to the accompaniment of music.

Body combat movements

Body combat is a high-energy fitness exercise inspired by various martial arts. Body combat movements are a combination of multiple self-defence techniques, including:

• Boxing
• Karate
• Taekwondo
• Kung Fu
• Muay Thai.

In contrast to martial arts, body combat training does not involve contact with an opponent or a bag. You don’t have to master martial arts before you start this practice. Body combat movements are simple and easy to follow, even for beginners.

Body combat movements generally train your legs, arms, back, and shoulders. These various movements involve your entire body, from the upper body to the lower body.

Some examples of basic body combat movements are:

• Upper body movements include boxing punches like uppercuts, jab crosses, and hooks.
• Lower body movement consists of knee strikes, front kicks, sidekicks, and back kicks.

Benefits of body combat for health

Body combat exercises can provide various benefits for your health and fitness. Here are some benefits of body combat that you can enjoy.

1. Burn calories and lose weight

Body combat is an effective exercise to burn calories and reduce body fat. For each 55-minute training session, the average body combat calorie burn is about 740.

Thus, body combat is an ideal exercise for those of you who want to lose weight quickly.

2. Build muscles and body

Body combat is an exercise that involves the whole body. Various self-defence movements in body combat use muscles from multiple body parts. So, this exercise can balance the upper and lower body and help shape your muscles and body.

3. Train cardiovascular organs and increase stamina

Body combat training is considered comparable to running in terms of increasing energy. In addition, the contactless nature of body combat training can prevent you from getting injured.

Body combat allows you to exercise harder and longer by minimizing the risk of injury so that stamina becomes more trained. Exercise divided into intervals can also help maximize the capacity of your heart and lungs.

4. Improve body coordination

Body combat exercises require you to balance your body while performing various movements. For example, you balance your feet and other body parts when punching or kicking.

Body balance, coordination, and agility are required to produce good movements. With regular practice, body combat can help the body gradually improve its abilities.

5. Relieve stress

The benefits of body combat are felt not only physically but also mentally. Everyone needs a way to get rid of his pent-up anger and stress.

Body combat can be a positive way to channel emotions. You can take advantage of the anger and strength drive in body combat exercises to help release all the negative emotions within you.

Moreover, the body releases natural endorphins during exercise, improving mood. The positive effects of exercise on mental health have also been scientifically proven, including relieving depression.

Body combat training classes are usually 30 to 60 minutes per session. If you are new to this exercise, you can regularly start with 1-2 classes a week. Beginners can perform low-impact body combat techniques, which can adjust according to their fitness level.

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Balance exercises are one of the elements of physical fitness. Not only maintain balance, but balance training can also improve coordination and body strength to allow you to move freely and stably. It can even reduce the risk of falling and make it easier for you to carry out daily activities.

Effective balance exercises

Balance exercises engage the core muscles, lower back, and legs. Here are some balance exercises you can try:

1. Swing one leg forward

In doing this exercise, you must stand with your legs spread apart. Then, hold your weight with your left leg and swing your right leg straight ahead. Hold for 30 seconds, then slowly lower your right leg. Repeat on the different sides of the shank, with each side doing this exercise 5-10 times.

2. Standing on one leg

Stand straight, then lift your right thigh and hold for 15 seconds. Maintain good posture in which your spine, neck, and head are aligned so that you are only standing on one leg. Do this a few times, and repeat on the different side.

3. Walking with objects overhead

You can put a thing on your head, such as a book. Then, walk straight, maintaining your posture and balance so that the book doesn’t fall. You can also zigzag and circle or move backward to make it even more challenging.

4. Walk in a straight line

Use a marker, such as chalk, to draw a line to follow. Stand straight, and place your arms by your sides. Then, step your right foot in a straight line so that your heel touches your left toe and vice versa. Do it slowly and keep looking forward. Walk at least 5-20 steps.

5. Lift one leg back

Stand straight with your feet close together. Then, look at the focal point on the floor and slowly lower your body while lifting your left leg. Place most of your body weight on your right leg. Keep your spine straight, and extend your hands to the floor. Hold for a few seconds, then lift your body back up and slowly lower your left leg. Repeat on the other side, and do it at least eight times on each side. To make it more challenging, you can do it while holding dumbbells.

6. Clap your hands under the raised thighs

Stand up straight, then lift your right thigh. Tighten your chest, and lower your body while clapping your hands under your thighs. Then, lift yourself back up and clap your hands above your head. Lower the leg, and repeat on the other side. Do this exercise at least 12 times.

7. Holding the body with one hand

Position yourself like a plank with your body raised and supported by both hands. Keep your hips in a stable position. Then, hold the body with your left hand while your right-hand moves forward and sideways. Once done, lower your right hand back to the floor and repeat on the other side.

8. Using a stability ball

To add variety to your workout, you can use a stability ball. Place your elbows and forearms on the ball as if you would do a plank. Also, position your knees and toes on the floor. Then, lift your knees so that your shoulders and hips are parallel. Hold this position for 3 seconds, and lower your knees back to the floor. Repeat several times.

You can do balance exercises daily or whenever you like. However, the elderly are advised to exercise 3 times a week with safe movements for their age.

The benefit of practicing balance is to prevent injury during exercise. If you have back pain, balance exercises are also good to help the healing process.

Doing this exercise may be difficult at first. However, if you do it regularly and consistently, you will get used to it and do it easily. When you are proficient, you can vary the exercises to be more enjoyable.

Tai chi and yoga can also be good balance exercises for you to try. This exercise has a relaxing effect on the body, but make sure an instructor accompanies you, so you don’t make mistakes.

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Practicing how to increase the vertical jump is a profitable thing for sports and more balance and agility during daily activities.

The vertical jump is one of the basic movements of the sport. Being able to do high vertical jumps will help you in sports like soccer and basketball. In addition, the lower body muscles are trained.

If done consistently, simple movements can increase the ability to jump higher. Don’t forget, always adjust to your capacity.

How to increase vertical jump

Some exercises that you can do to optimize jumping ability are:

1. Jumping jacks

This movement is included in the plyometric category, namely exercises with strong and fast muscle contractions.

This exercise can help you jump higher by building lower body strength.
How to do it:

• Stand with your feet waist-width apart, hands by your side
• Jump and spread both legs wider
• At the same time, raise your hands above your head until they almost meet
• Back to its original position
• Do 2-5 sets with 10-20 repetitions

2. Burpees

Burpees hone strength and endurance and can also be a cardio move. Interestingly, burpees train the whole body to have the strength to jump higher.
How to do it:

• Stand with feet shoulder-width apart
• Push the buttocks back as if to sit down, into a squat position
• Press both hands to the floor, in front of both feet
• Jump with both feet directed back into a high plank position (modify by walking or stepping)
• Do pushups
• Jump, walk or step with both hands to return to a squat position
• Jumps while raising both hands up

3. Squat jumps

This exercise strengthens the waist and the legs so that you can jump higher. Once mastered, you can use weights to add to the challenge.

How to do it:

• Stand with your feet waist-width apart, hands by your sides
• Hold the abdominal muscles to keep the back straight
• Bend your knees slightly
• Slowly lower the buttocks into a squat until the ankles slightly rise
• Hold for a few seconds
• Jump as hard as you can by moving your calves, knees, and waist at the same time
• While in the air, lift both knees towards your chest
• Land as slowly as possible with the sole in the middle before transferring the weight to the ankles
• Do 2-4 sets of 6-12 reps

4. Forward linear jumps

This exercise uses the abdominal muscles, waist, and thighs. As the name implies, the movement is not only jumping up but also forward. For added intensity, immediately resume jumping when landing the first time without returning to the starting position.

How to do it:

• Stand with your feet waist-width apart, hands by your sides
• Hold the abdominal muscles, push the buttocks back (squat position)
• Straighten both elbows back
• Jump forward by pressing the foot and straightening the leg
• At the same time, extend both hands above your head
• Pull your feet forward on landing and return to a squat position
• Back to its original position
• Do as many reps as possible until the position is right

5. Single-leg deadlift with jump

This exercise is more advanced but can train stability when jumping on one leg. But if you are not used to it, try it with both feet first.

How to do it:

• From a standing position, straighten your right leg back
• Lean forward so that your torso is parallel to the floor
• Right hand forward, while left hand back
• Raise the right leg behind at waist level
• Explosively jump by lifting left foot
• At the same time, raise your right leg forward
• Back to its original position
• Do 2-4 sets of 3-10 reps on each side

In addition to the movements above, some exercises can be a way to improve vertical jumps, such as:

• Sprint short distances (sprints)
• Run-on the stairs
• Step up

You can build strength by doing slow and controlled movements to be more dynamic. Not only that, but strength can also increase if speed is increased.

But don’t forget, always warm up before doing the exercises above. Usually, athletes jump rope simultaneously as a warm-up, so blood circulation is faster and muscles are more prepared.

When doing a vertical jump, make sure to start with your feet waist-width apart. You can also swing your arms to build momentum as you jump. Also, make sure to land with both knees slightly bent.

Important notes for training to increase vertical jump

Vertical jumps are high-intensity activities. So, maybe not everyone is suitable to do it. If you feel that the pressure is too excessive, especially on the knees, waist, ankles, and legs, try to pause and evaluate before training the muscles again.

Article 5 Exercises to Increase Vertical Jump are easy to apply first show on Sumberita.com.

Having the ideal shoulder can be obtained by doing practical shoulder exercises regularly. Broad and straight shoulders can support a person’s appearance to look more charming. The shoulder muscles that are formed can also make every outfit you wear look more attractive.

Practical shoulder exercises will help build muscle in this area. Men and women can also do exercises to build shoulder muscles to have an ideal body posture.

Top 10 Shoulder exercises

You can do many activities to shape the shoulders. You can choose several movements for the most suitable and easy shoulder muscle exercise.

1. Incline push up

One of the most common shoulder exercises is pushups. Pushups train the chest muscles and the deltoid muscles located in the shoulders. Incline pushup is a pushup exercise using a higher surface such as a bench or table as support for hands.

Here’s how to do incline pushups as a shoulder exercise:

• Place your palms on the bench with your arms shoulder-width apart.
• Keep the body straight from head to toe.
• Lower your chest toward the bar by bending your elbows to form 45 degrees.
• Continue to lower the trunk as low as possible while maintaining a degree angle at the elbows.
• Finally, push until your chest lifts back up and repeat 8 to 10 repetitions.

2. Hello

The halo is a shoulder exercise that requires dumbbells as equipment. Here’s how to do it:

• First, start by kneeling on a mat or other mat with a soft surface.
• Open your knees slightly wider than your hips while holding dumbbells with both hands directly in front of your chest. Position your elbows at the sides, pointing downwards.
• While keeping both elbows bent, make circular motions while bringing dumbbells around your head and back.
• Complete ten reps in each direction (left and right) for one set.
• Do three sets of the shoulder halo exercise.

3. Overhead press

It is a shoulder exercise by lifting your arms straight up over your head carrying weights. You can use a barbell or dumbbells. Keep your back straight when lifting weights. Make sure the weight used does not exceed your ability to reduce the risk of injury.

4. Banded pull apart

You can also try the banded power apart exercise to train your shoulder muscles. Here’s how to do it:

• Stand with feet shoulder-width apart while arms extended in front of the body and raised to shoulder height.
• Grasp the resistance band with both hands with your fists facing the floor.
• Perform the movement by engaging the core muscles, firmly pulling the resistance band away until it is more than shoulder-width apart, and then relaxing.
• Do as many as ten reps for 1 set and repeat up to three sets.

5. Mountain climbers

You can start shoulder exercises with mountain climbers with a high plank position, where the hands are directly under the shoulders, and the body must form a straight line from head to heels.
After that, move your knees towards your chest one at a time while keeping your back straight. Go as fast as you can while keeping your body in shape. Complete 15-20 reps on both sides of the leg alternately.

6. Inverted pushups

Here are the steps for doing shoulder exercises with inverted pushups:

• Adjust the body’s position to be shaped like an inverted V.
• Lift your hips and head down with your hands pressing into the floor.
• Slowly bend your elbows wide to lower your head to the floor.
• Use pressure on your palms to lift your head back to its original position. Do this shoulder exercise for ten repetitions.

7. Front rise

To train the shoulder muscles, you can do front-rise exercises using dumbbells. The trick is to stand up straight and position both hands beside the body while holding dumbbells. Then, raise your arms straight before you, then lower them back to your sides. Do this shoulder exercise 10 times.

8. Bent-over rear delt fly

To train your shoulders using this move, here’s how you can follow:

• Stand straight with feet shoulder-width apart, and knees slightly bent.
• Then bend forward until your back is flat with your hips and your upper body parallel to the floor.
• Hands extended straight down while holding a pair of dumbbells.
• Bend your elbows slightly and stretch your arms up while tightening your shoulder blades.
• Gently lower the arm back down.
• Repeat ten reps for sets and do three sets.

9. Lateral raise

You can do the lateral raise exercise to train the shoulder muscles, a simple classic movement. Here are the steps:

• Stand straight with your feet shoulder-width apart.
• Both hands beside the body grip the dumbbells.
• Raise your arms to the sides with your elbows slightly bent, and lower them down.

10. Upright rows

It is a simple shoulder exercise that you can do with the help of two weights or dumbbells. You have to stand straight with your feet slightly wider than your shoulders.

Then, lift both hands that hold the weight up to the front of the chest with the elbow bent. Try to keep the distance between the weight and chest as close as possible.

That are ten functional shoulder exercises to build shoulder muscles. When using weights such as dumbbells, make sure you can handle the weight well. Warm-up and stretch first, and stop the exercise if any part of your body hurts.

Article Top 10 Simple But Effective Shoulder Exercises that you can try first show on Sumberita.com.

Currently, various types of yoga are emerging, one of which is Bikram yoga which is part of hot yoga. This type of yoga involves indoor heat during the exercise. In recent years, yoga has become increasingly popular among people. Not only as fitness, but yoga also seems to have become a lifestyle for some people.

The Bikram yoga movement not only involves relaxation and meditation to maintain fitness and prevent stress but can help you burn more body calories. So, are the benefits of Bikram yoga practical?

What is Bikram yoga?

Bikram yoga is part of hot yoga, done in a hot room, around 36-40°C. This type of yoga was first popularized by Bikram Choudhury, an Indian yoga teacher, in the 1970s.

The movements you do in Bikram yoga are generally the same as in regular yoga. However, Bikram yoga demonstrates 26 yoga postures and two breathing exercises performed in a hot room for 90 minutes.

As for the Bikram yoga poses that you can practice, some are as follows.

Pranayama breathing

Deep breathing in a standing position aims to provide oxygen to the body, increase circulation, and focus before exercise.

Half moon pose (Ardha chandrasana)

Muscle stretching movements strengthen the abdominal and spinal muscles and the organs in the digestive system.

Triangle pose (Trikonasana)

The movement focuses on the core, hip, and leg muscles to revitalize, strengthen, and stretch the body.

Corpse pose (Savasana)

The body’s position is prone on the floor as a transition between standing and sitting poses. This yoga pose aims to relax the body and then increase its awareness.

Cobra pose (Bhujangasana)

Stretching movements in a prone position stretch and strengthen the core muscles, and this yoga movement prevents back pain.

Spine twisting pose (Ardha matsyendrasana)

The circular motion of the body towards both sides of the spine restores circulation to the surrounding area.

Kapalabhati breathing

Deep breathing in a kneeling position to restore a stable body condition after practising yoga.

Apart from these movements, another unique thing about Bikram yoga is that the yoga instructor will not demonstrate these postures. The instructor will talk about the movement guide so that participants stop to think for a moment.

The primary purpose of yoga is a mindfulness practice or thinking only for the present moment with what you are doing, without thinking past and the future. Mindfulness practice can help reduce anxiety so that move will reduce stress.

Benefits of Bikram yoga for body health

A study from the American Council on Exercise considers Bikram yoga to be quite a challenging exercise. The average heart rate when doing this yoga increases by about 72-80%. In this study, participants argued that Bikram yoga was considered a strenuous exercise because the heat could cause them to sweat more.

The benefits of yoga that you need to underline are that this exercise can help change your habits. One example is that you will focus more on food taste and the chewing process while eating.

This thinking pattern makes it easier for you to feel full, leading to a healthy life and weight balance. A study says that a yoga practitioner usually gains less weight over ten years than other people who don’t do yoga.

Article Is Bikram Yoga for a more effective fat burning? first show on Sumberita.com.

You can do many ways to nourish the body. One way that you can do to keep your body healthy is to do cardio regularly. It is said that you only need to do 5 minutes of cardio to stay healthy. For more details, read the following review!

Know-How Cardio Works for a Healthy Body

Not a few people have difficulty taking the time to exercise. However, the health of the body needs to be maintained so that activities are not disturbed. You can only spend 5 minutes per day doing cardio. This short time can still increase energy and metabolism in the body.

People mentioned that physical activity needs to be done for 75 minutes every week. However, it does not mean that high-intensity exercise in a shorter time does not have a good effect on the body. Many benefits can be felt when exercising regularly, such as weight loss, better sleep, and increased body energy.

You need to know that the postponed habit of exercising will get heavier over time. Therefore, exercise at low intensity at first and then increase slowly over time. According to Nick Clayton, Exercise Manager at the National Strength and Conditioning Association, five minutes of exercise a day can make the mind for training become more routine.

Then, how about cardio movements that it can do in 5 minutes?

Some cardio movements that you can use as inspiration can be done for just 5 minutes. Do each exercise for 60 seconds and rest for 15 seconds.

Movement 1:

Stand straight with your hands by your sides and feet together. After that, jump while opening your legs, spread your arms and bring your hands together while making a pat on the top of the head.

Movement 2:

Use the sofa to put your hands together like a push-up. After that, move to climb with your fingertips on the shaft. Also, do leg movements such as running while still piling your hands on the sofa.

Movement 3:

Initially, spread your feet shoulder-width apart and extend your arms in front of you. Lower your hips by placing your weight on your thighs. After that, do squats to strengthen your lower body.

Movement 4:

First, sleep on your back and place your hands above your head. After that, bend your knees and alternately make movements like pedalling a bicycle. When your left leg moves, lift your head to move from right to left and vice versa (like a push-up). This movement is helpful to help train the abdominal muscles.

In addition to cardio, you can also list the types of sports you want. You can do gymnastics, yoga, swimming, or even jogging. Then do this sport by targeting a short time, for example, five minutes. You can also do cardio according to the trainer’s instructions. Then increase the intensity every day.

Increasing exercise intensity will also train the heart so that the body gets used to it. Breathing and muscles are oriented so that you don’t feel “heavy” anymore to exercise later.

Article 5 Minutes of Cardio at home to get a healthy and fit body first show on Sumberita.com.