10 Easy Stretches You Can Do At Home To Burn Fat

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10 Easy Stretches You Can Do At Home To Burn Fat

Although the best types of exercise to burn fat quickly are aerobic exercise, stretching can help you burn fat faster too. It may not burn as many calories as running or walking, but there are many easy stretches you can do right at home to burn fat, enjoy more energy throughout the day and feel younger too. They also help to build muscle, which in turn, revs up your metabolism to burn more calories all day long.

These simple stretches that should be performed three to five times per week for best results, will not only help you burn fat, but will improve your flexibility, strength and endurance too.

1. The Cobra

cobra-stretch-pose

The Cobra can help strengthen your ab muscles to reduce that stubborn body fat and also helps to strengthen the upper body by building a more flexible, stronger spine.

To perform this stretch:

  1. Lie down comfortably, allowing your stomach and forehead to touch the ground.
  2. Stretch your legs out and position your palms beneath your shoulders, keeping your elbows parallel. Your toes and chin should now be touching the floor.
  3. Take a slow inhale and slowly raise your chest upward. Try to bend backward.
  4. Hold this position for 15 to 30 seconds, depending on your strength level.
  5. Now exhale slowly and bring your body back to the original position.
  6. Repeat the stretch five times, resting for 15 seconds or so between each stretch.

2. The Warrior

warrior-stretch-pose

The Warrior is an excellent stretch for not only burning more fat, but it helps to strengthen the core and ab muscles as well as muscles in the thighs, buttocks and back.

To perform this stretch:

  1. Stand with your feet together, keeping your hands by your side.
  2. Extend your right leg forward, keeping your left leg extended back.
  3. Now, gently bend your right knee to get into the lunge position before twisting your torso to face your right leg, which should be bent.
  4. Slightly turn your left foot to the side at about a 40 to 60 degree angle to provide extra support.
  5. While slowly exhaling, straighten your arms and raise your body up and away from your bent knee.
  6. Stretch your arms upwards and then slowly tilt your torso back so that your back is arched.
  7. Slowly exhale and straighten your right knee to get out of the pose. Push off your right leg and return to the original position, using your hands for support if you need to.
  8. Repeat three to five times, resting for 15 seconds in between.

3. The Bow

bow-stretch-pose

The bow pose is also great for reducing belly fat, tightening your abs and strengthening your core. By rocking back and forth while in the stretch, it will help to stimulate your digestive system to fight bloat and constipation too.

To perform The Bow:

  1. Lie down on your stomach, keeping the legs straight together and stretched out with your arms at your side.
  2. Bend your knees and reach your arms down to your ankles or feet, and hold the position briefly.
  3. Inhale slowly while lifting your head, and then bend your head backward while lifting your legs as high as you can.
  4. Hold this position for 15 to 30 seconds if you can, while breathing slowly, in and out.
  5. Now exhale while moving back to the original position, keeping your legs stretched out and your arms at your sides.
  6. Repeat the stretch five times, resting for 15 seconds in between.

4. The Chair

chair-stretch-pose

The Chair is famous for strengthening the core muscles while toning the buttocks and thighs, though you’ll want to avoid this one if you have a back or knee injury.

To perform this stretch:

  1. Stand as straight and tall as you can, keeping your hands in front of you.
  2. Raise your hands above your head while bending the knees so that your thighs become parallel to the floor.
  3. Bend your torso slightly forward while slowly breathing.
  4. Hold this position as long as you can before slowly returning to the original, standing position.
  5. Repeat three to five times, taking a 15 second break in between each stretch.

5. The Board

board-stretch-pose

The board pose is also great for burning belly fat – it also helps to strengthen the core and tone the arms, back, shoulders, thighs and buttocks. Avoid this one if you have a back injury.

To perform this stretch:

  1. Start by placing your hands and knees directly underneath your arms and shoulders.
  2. Tuck your toes under and then step your feet back to extend your legs behind your body.
  3. Slowly inhale while staring at a point just in front of your palms, keeping your spine and neck aligned.
  4. Now tighten your abdominal muscles and hold the stretch, making sure your body is in a straight line, that your hands are flat on the ground, and your fingers are spread apart.
  5. Hold this stretch for 15 to 30 seconds, or longer if you can.
  6. Repeat five times, resting for 15 seconds between each.

6. Tree stretch

tree-stretch-pose

The Tree is fabulous for strengthening ab muscles and toning the arms and thighs, though it should be avoided if you have a knee or back injury unless performed under the watch of a trained expert.

To perform the tree stretch:

  1. Stand with your legs together, and then place most of your weight on one leg, with just a little weight on the other.
  2. Raise the leg with the least weight, and face your foot inward, toward the opposite knee. If you need to, hold your ankle to make it easier to pull your leg up.
  3. Place the heel of your foot onto the inner thigh of your other leg, keeping it as close to the pelvis as you can.
  4. Next, gently raise your hands above your head while making sure your fingers point to the ceiling.
  5. Keep focused, and try to maintain your balance. Staring at an object in front of you can help you keep your balance so that you don’t fall over – don’t try to hold onto a chair or the wall for support as it won’t be as effective.
  6. Breathe steadily, while focusing on the spot you’ve chosen, holding for 15 to 30 seconds, or longer if you can.
  7. Repeat three to five times, resting for 15 seconds in between.

7. Sun salutation stretches

sun-salutation-stretch-pose

The sun salutation is actually a series of stretches done in succession, and is especially good for burning fat and losing weight in general, as it employs multiple forward and backward bending stretches which help stretch the spinal column and the entire body, providing a full body workout as well as aiding in detoxification of the organs, offering a deep relaxing effect at the same time.

To perform this series of stretches:

  1. Place your feet together, parallel and facing forward.
  2. Press your hands lightly together, keeping your shoulders back and down while pressing your chest in, toward your thumbs.
  3. Lift the crown of your head while keeping the chin parallel to the floor.
  4. Now, slowly inhale and sweep your arms up, keeping your palms together. Hold that alignment and look up at your thumbs.
  5. Lift out from your waist and reach up toward the sky.
  6. While exhaling slowly, press your palms flat on the floor, bending your knees slightly if you need to in order to get into the position. If you’re flexible enough, bring your fingertips in line with your toes.
  7. Inhale slowly and step your right foot back into a lunge position, making sure your left knee is directly over your ankle, while your knees and toes point forward. Keep your shoulders back and down, your chest forward, head up and back leg straight.
  8. Step your left foot back to get into the plank position, with your body in a straight line, in a push-up position.
  9. Press your heels back, keeping your head forward.
  10. Slowly exhale while bending your knees to the floor. Bend your elbows to lower your chin and chest to the floor.
  11. Inhale, scooping your chest forward while straightening the arms, and roll onto the tops of your feet.
  12. Lift your head up and press your chest forward, and then left your hips and legs off the floor. If your lower back feels strained, bend your elbows slightly.
  13. Now, tuck your toes under, bend your elbows and lift your hips up and back. Press your hands and arms firmly to press your hips back and allow your head to hang from your neck. Press your heels into the floor, keeping the legs straight, or slightly bent if you need to, in order to flatten the back.
  14. Return to the lunge position by stepping your right foot forward, between your hands. Adjust your leg so that your knee is directly over your ankle, while your knee and toes point forward. Keep your legs as straight as possible while your hips sink down, your head is up and your chest and gaze are forward.
  15. Press your palms flat on the floor, bending the knees slightly if you need to. If you’re flexible enough, bring your fingertips in line with your toes.
  16. Reach your forehead in, toward your legs and slowly inhale, sweeping your arms up with your palms together; hold, and look up at your thumbs, lifting out of your waist and reaching up toward the sky.
  17. Exhale slowly, and bring your palms together to the original standing position. Your feet should be together, parallel and facing forward. Press your palms together lightly, keeping your shoulders back and down and your chest pressed in toward your thumbs; your head should be lifted up and your chin parallel to the floor.
  18. Hold for 15 seconds or so, and then repeat two times, resting for 15 seconds in between.

8. Split Squat

split-squat-stretch-pose

This stretch works the calves, quads and glutes while helping you to burn more fat.

To perform it:

  1. Stand with your feet about hip-width apart.
  2. Step your right foot about 12 inches in front of you.
  3. Curl the toes of your left foot under, keeping your weight equal between both feet, and then interlace your fingers. Place your hands underneath your ribs, pressing your shoulders down away from your ears.
  4. Tighten your pelvic floor muscles and then tuck your pelvis under and squeeze your glutes.
  5. Slowly bend both of your knees, coming down in three counts. You should feel a stretch along your left quad.
  6. Press into the floor, rising back to the starting position in three counts.
  7. Repeat four times and then switch legs and repeat on that side five times total.

9. The Bridge

bridge-stretch-pose

The bridge is an excellent stretch for toning the abs and thighs while strengthening the shoulders. It’s also said to help improve digestion and relieve menopause symptoms in women, while stretching the neck and spine. It should be avoided if you have a back or neck injury.

To perform this stretch:

  1. Lie flat on the floor and slowly inhale.
  2. Exhale slowly while pushing up and off the floor with your feet.
  3. Raise your body up off the floor, keeping your head and neck flat on the back, and the rest of your body up. Use your hands if you need to for support.
  4. If you’re flexible enough, try to clasp your fingers just below your back for an additional stretch.
  5. Hold for 30 seconds, and repeat, performing a total of five times.

10. The Chair Hip stretch

chair-hip-stretch-pose

This stretch is a must for those that have to sit most of the day. It will not only help you keep your metabolism up to burn more fat, but it stretches your hips, waist and back.

To perform the Chair Hip stretch:

  1. Sit up straight in a chair, and then raise your hands up to the sky, stretching your abs out. Hold the stretch for about five seconds, release and relax.
  2. Raise your hands up again, this time, bending at your waist while collapsing your body to the right side.
  3. Continuing bending at your waist until reaching a comfortable position going as far as you can. Hold for five seconds, release and relax.
  4. Return to the original position, sitting up straight in the chair, and then perform the same stretch on your left side, holding for five seconds.
  5. Repeat three times on each side.

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