PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hi Raphael,
Thank you for all your articles as they are really motivating; I read them all the time. I am 5 feet tall and weigh 154 pounds.
I would like to lose weight and lose my tummy as well (my tummy is really big like I am 2 months pregnant or something). Are there exercises I can perform at home to reach my goal as going to the gym is not very likely? Thank you for your time. — Gina
Gina,
Thanks so much for your great comment!
Spot reduction isn’t possible, so you’ll achieve the results you seek only when total body fat is decreased. This requires not only a challenging workout program but also a nutrition program that places you in a slight caloric deficit. Your nutrition is the first place to start and cannot be overlooked.
As far as workouts, you don’t need a gym — your home will do just fine. I recommend investing in a cardio-based DVD that you enjoy or you can purchase my new eDiets Best Body Boot Camp DVD. It’s a series of challenging workouts that can be used by a beginner, intermediate or advanced exerciser. I’ve been getting great feedback from people who’ve been losing weight by using the DVD.
I recommend performing the DVD workout that suits you best 3-5 days per week.
If the DVD option isn’t possible, then I recommend the followings series of movements. You can do them 3-4 times per week. Your entire body will be stimulated and you’ll feel rejuvenated without all the added stress of having to go to the gym. In addition to the exercises below, I recommend a brisk 30-minute walk four days per week.
I’ve designed this routine so that one exercise stimulates multiple muscle groups. This way you’ll get the most benefit in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you’ve completed all the movements, perform them all two additional times. Attempt 20 repetitions of each movement. Don’t worry if you can’t perform all the reps, it will come.
Perform a 5-minute general warm-up to begin.
1. CHAIR SQUATS – Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position stopping just short of the legs being fully extended. Keep a slight bend in the knees.
2. BENT KNEE PUSH UPS – Start with your hands and knees on a mat. Your hands should be shoulder-width apart and your head, neck, hips and legs should be in a straight line. Don’t let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows, stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body and exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push up.
3. LUNGE (with household cans) – Stand straight with your feet together. Hold a can in each hand with your arms down at your sides. Take a big step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot and return to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough that your left leg is nearly straight. Also, don’t let your knee touch the floor and make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Lastly, your right knee should not pass your right foot and you should be able to see your toes at all times. Discontinue this exercise if you feel any discomfort in your knees.
4. BENCH DIPS – Using two benches or chairs, sit on one. Place your palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly — but not completely — locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows, returning to the starting position stopping just short of the elbows fully extending. Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.
5. ABDOMINAL DOUBLE CRUNCH – Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up, and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.
6. BICYCLE MANEUVER – Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.
Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Don’t perform this activity if it puts any strain on your lower back and don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
After completing the workout, stretch for about 5-10 minutes.
You’ll begin to notice a tighter feel in your muscles in a few weeks and you will naturally perform more reps as time progresses. Plus, attention to nutrition and the added cardio will help you to lose body fat.
I highly encourage you to choose one of the options above (DVD or brisk walking and my added exercise in-home plan). Your ultimate success in achieving your goals is based on effective exercise, following your nutrition plan and massive amounts of consistency.
Best of luck, Gina.
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