A look at “7 Strength Exercises To Drop 10 Pounds in a Month” Losing weight within a certain period can be quite a challenge, especially if you have an upcoming wedding or other fall celebration. Unfortunately, there won’t be any quick fixes, but that doesn’t mean it is impossible.
To make the most out of your efforts, focus on building a healthy diet full of fruits and vegetables and high-protein content; avoid sweets, alcohol, and other calorie-dense foods. Moreover, don’t forget to keep up with intense resistance training such as HIIT. Here are the top seven strength exercises to help you drop 10 pounds in a month!
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7 Strength Exercises To Drop 10 Pounds in a Month
If you’re trying to lose weight or get fit, strength training is a great way to do so. Repeat the circuit for three to five rounds at least twice a week to keep your metabolism burning fat and your body burning fat. Perform 12 to 15 repetitions of each exercise, rest for one minute, then immediately begin the next exercise.
After you’re done reading, check out People Who Lost 10 Pounds in a Month Reveal Their 4 Best Workout Habits to see how they did it.
Squats
Squats are a staple when it comes to lower-body strength and muscle building. They are essential because they engage multiple large muscle groups simultaneously, leading to increased calorie burn and improved muscle tone. These muscle groups include your quadriceps, hamstrings, glutes, lower back, and core.
To perform a barbell back squat, begin by positioning a barbell at shoulder level on a squat rack. If available, set the safety pins just above waist level. Stand with your feet shoulder-width apart, and take the barbell on your upper back with a comfortable grip. Engage your core, and slowly lower down, keeping your knees tracking over your toes and pushing through the full foot. Once your thighs are parallel to the ground or as far as you can comfortably go, rise back to the starting position. Repeat for the target repetitions.
Lunges
Lunges are essential as they enhance leg strength, improve balance, and target both primary and stabilizer muscles. They work the quadriceps, hamstrings, and glutes at a slightly different angle than squats, which switches up the stimulus.
To perform a lunge, start in a standing position with your feet hip-width apart. Step forward with your right foot into a split stance. Engage your core, and rotate your left foot inward slightly as you lower your left knee for optimal biomechanics. Push through the full foot of the front leg to return to the starting position. Repeat for the target repetitions before switching legs.
Pull-ups
Pull-ups are crucial for upper-body strength, particularly in the back and arms. This exercise works the latissimus dorsi, biceps, and the muscles of the upper back.
To perform a pull-up, start by grasping a pull-up bar with an overhand grip, hands shoulder-width apart. Begin to pull yourself up, keeping your core engaged and visualizing crushing a piece of fruit in your armpit. Continue to pull until your chin is above the bar. Lower yourself slowly back to the starting position. Repeat for the target repetitions.
Glute Bridges
Glute bridges are important for strengthening the posterior chain, and they can alleviate back pain by improving glute strength. They are low-impact but add great intensity to your lifting circuit. Overall, they work the glutes, hamstrings, and lower back.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor. Engage your core, visualizing drawing your lower rib toward your pelvis. Push through the full foot and lift your hips toward the ceiling until there’s a straight line from your knees to your shoulders. Squeeze the glutes at the top position for about one second. Lower slowly back to the starting position, and repeat for the target repetitions.
Rows
Rows are vital for building a strong back and improving posture. Rows primarily work the rhomboids, latissimus dorsi, and biceps. The heavy weight, core stability, and pump you get help to stimulate your metabolism without creating further lower body stress. Plus, your grip strength will improve.
To perform a dumbbell row, begin in a staggered stance, holding a dumbbell in your right hand. Lean forward slightly from your hips, and place your left hand on a bench or your left knee for support. Row the dumbbell up, visualizing crushing fruit in your armpit and avoiding shrugging throughout the range of motion. Squeeze the end range for about one second. Slowly lower the dumbbell, and repeat for the target repetitions.
Shoulder Press
The shoulder press is crucial for building strong shoulders and triceps. This exercise works the deltoids, triceps, and upper traps. Hitting your shoulders with this heavy movement is another great way to keep stimulating your metabolism while building muscle and strength.
To perform a shoulder press, sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Engage your core, and press the dumbbells overhead. At the top of the movement, ensure you aren’t shrugging your shoulders. Slowly lower the dumbbells back to the starting position. Repeat for the target repetitions.
Planks
This list of strength exercises to drop 10 pounds in a month wraps up with planks. The plank is an essential exercise for improving core stability and strength. It works the rectus abdominis, obliques, and lower back, which can tighten the abdominal region and enhance your ability to lift heavy without injury.
To perform a plank, start in a pushup position but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels. Engage your core, and ensure your hips don’t sag or pike up. Maintain a neutral spine, and gaze down at the floor. Repeat for the target time.
Here are some additional tips for losing weight and building muscle
In addition to these exercises, it is also important to do cardio exercises regularly. Cardio exercises help you burn calories and improve your cardiovascular health. Aim for at least 150 minutes of moderate-intensity cardio exercise each week.
It is also important to eat a healthy diet. A healthy diet will help you lose weight and keep it off. Make sure to eat plenty of fruits, vegetables, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of unhealthy fats.
Losing 10 pounds in a month is a challenging goal, but it is possible with hard work and dedication. By following the tips above, you can increase your chances of success.
- Set realistic goals. Don’t try to lose too much weight too quickly. Aim to lose 1-2 pounds per week.
- Find an exercise routine that you enjoy and stick with it.
- Be patient. It takes time to lose weight and build muscle. Don’t get discouraged if you don’t see results immediately.
- Talk to your doctor before starting any new exercise program.
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