1. Cycling
Cycling is a gentle but effective exercise, helping to activate leg muscles, abdominal muscles and buttock muscles while minimizing pressure on joints. A study published in the American Journal of Physiology shows that regular cycling helps significantly reduce visceral fat up to 14.6%. A 30-minute cycle with moderate intensity can burn about 250 calories and cycling uphill further helps strengthen abdominal muscles and the abdomen.
2. Fast walking
Fast walking means walking faster than your normal pace, but not reaching the intensity of jogging. Experts say that fast walking helps burn calories and speed up metabolism, supporting reduced body fat and belly fat. In addition, it also improves cardiovascular health by increasing the amount of oxygen supplied to cells.
3. Yoga poses
Yoga is a gentle but very effective exercise in weight loss if you exercise regularly. It helps build muscle, improve flexibility and reduce stress, one of the main causes of weight gain. A few of the following yoga poses can be good for your weight loss without affecting the joints too much.
Bridge posture: Strengthen the muscles of the buttocks, abdomen and lower back.
Mountain pose: Improve the pose.
Sitting posture: Helps firm the thighs and hips, while strengthening the lower body.
Cat crawling posture: Activates the spine, improves digestion and reduces joint stiffness.
4. Resistance exercise
Resistance exercises help build firm muscles, helping the body burn more calories even when resting. Experts say low-intensity resistance exercises are ideal for beginners who want to lose weight without stress.
You can try 3 resistance exercises:
Weightless squat exercise: Strengthens legs and buttocks.
Weightlifting exercise with resistance bands: Helps to firm back, shoulders and arms.
Hip lift exercise: Enhance strength for hips, thighs and abdominal muscles.
