6 Bodyweight Exercises for Obese People

obese exercises

So you’ve decided to start exercising.

Great decision!

But there remains one big question: where do you start?

If you’re a complete beginner with over 50lbs of fat to lose, then there are very few things you can actually do physically. Not to worry! The following are 6 for to get you started!

1- Lying Hip Extension


Lay down with your back on the floor. Bend your knees and place your feet flat on the floor. Place your palms facing down to your sides. From this position, lift your hips up off the floor as much as possible.

At first, you may only be able to lift it off half an inch. That’s perfectly fine. Hold the position for 5 seconds, the lower slowly. Repeat 4 more times.

As you get better at the movement, strive to hold the position for a longer period of time. Eventually perform more repetitions.

Other ways to make this movement harder include:

  • Performing the movement with one leg at a time.
  • Placing your feet on a higher surface, such as a chair.
  • Placing your feet on a .

Start off slow, and gradually make the movement more as you get . This is also a great exercise to target your lower body without squats. 

2 – Marching


Stand with your feet shoulder width apart. Now lift one leg up. Bend at the knee and raise your knee as high as you can go. Bring at back down and repeat with the other knee. Alternate in this manner for 30 seconds, as fast as you can. Now slow down the movement for 60 seconds.

This is called interval training – where you alternate between periods of high and low intensity training. This is the best way for an obese individual to perform cardio indoors.

3 – Cross Crawl


This movement is the next step after marching. If you notice with the marching, you will feel it slightly in your lower abs.

With the cross crawl, we start to engage our abs even more. Hold you arms straight out above your head. Now when you lift one knee up, bring down the elbow of the opposite arm, and try to touch your knees.

It’s ok if you can’t go all the way, but try and get your elbows and knees as close as possible. You will have to twist your body slightly, and there, you will feel your abs working better then any situp or crunch. Return to starting position and repeat with the other side.

Slowly build yourself up to more difficult ab , especially those that target the obliques. 

4 – Stick-Up


So far we have not done any movements. The stick-ups work your back. Stand with your back up against a wall. Place your hands over your head, and in contact with the wall. Make sure to keep your elbows, hands, and in contact with the wall as you perform this movement.

From this position, bring your arms down, bending at your elbows, until you hands are at shoulder level. You should feel a contraction in the muscles between your shoulders blades. Keep everything tight as your slowly return your hands to the top.

If you don’t feel this movement, then squeeze harder, and move your hands down slowly. Remember – keep contact with the wall!

The stick-up makes for a great boot-camp style exercise or workouts you can do anywhere, anytime.

5 – Push ups


I know that’s a scary word for many people. However, I’ve got a great video for you to check out that will give you some easier variations of that you can perform:

One thing I want to add to the video is to pause at the bottom position. I believe that you need to strengthen your abdominals from the beginning. And pushups are a great way to train your abs.

So, regardless of which variation you choose, I want you to pause for 2-3 seconds at the bottom position of the movement. This way, not only get you get extra stimulation for your triceps, shoulders, and chest, but also your abs.

Even if you choose to perform just wall pushups, that extra pause will certainly help. Once you’ve mastered the basic pushups, be sure to add in pullups for more intense workouts. 

6 – Chair Squat


At this point, your lower body should have gotten stronger. Its time to start squating! Stand in front of a chair or bench with your feet shoulder width apart, and hands in front of your body. Holding your hands straight out in front of you will help maintain balance.

Keep your back straight, chest out, and abs tight. From this position, push your hips back, just as you will sit down. Make sure to keep your back straight at all times. Keeping your head straight and looking forward will help with this.

Keep pushing your hips back until your knees bend naturally. Lower your body until your butt touches the edge of the chair or bench. Immediately stand back up and return to starting position.

Remember, you are not actually sitting down on the bench or chair.

 

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About Parth

Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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