You typically perform physiotherapy exercises at low intensities, as their purpose is to reduce and prevent stiffness not promote weight loss. However, when you perform them correctly, eat a healthy diet and combine them with other activities, you can lose weight with physiotherapy exercises.
Following are the few best physical therapy exercises with techniques to lose weight at home:
One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform correctly.
This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides.Try to get your chest and hips as close to the floor as possible without touching.
The bridging strengthens your glutes and hamstrings, while also working your abdominal, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.
Start with feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg keep your RIGHT foot off of the floor and balance with your right thigh parallel to your hip.
The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms and be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.
This exercise targets the muscles on the back of your upper arms.In order to target the back of your arms correctly be sure to have your hips as close to your arms or the edge of the chair as possible, otherwise your legs will do the work instead of your arms.
Single Leg Dead lift:
This is one of the best hamstring, glutes and core exercises, and it works the muscles on the backside of your body that are typically ignored. Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, and then return to the start. Do all reps, and then switch legs and repeat.
Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They also have been proven to activate more muscle fibers in the rectos abdominal and obliques then a standard crunch.
This core exercise can help you build a stronger back and make you less prone to injury. Make sure to keep your low back pressing into the ground the entire time and lower your legs as close to the floor as possible without allowing them to touch. To make this exercise easier, bend your knees. Or for more of challenge, keep your legs straight.
It’s a simple but challenging way to tone and strengthen your entire lower body: quads, hamstrings, glutes, calves and the anterior tibialis, Bonus: It also works the core and will help you jump higher and improve your power.
Sometimes jumping gets a bad rap but when it comes to increasing bone density it is a great thing. A jumping jack is one of the best plyometrics exercises out there and it is a fantastic cardiovascular drill. If you’re looking for a way to improve your quickness, this is the exercise.
Start standing hip width apart, squat down low and fall forward onto your hands while kicking both heels to your glutes, push off of your hands and return to a standing crouched position.