10 Stretches You Can Do at Home to Burn Fat


What workouts do not come to mind for the purpose of losing weight, but not stretching. And it’s in vain. This is, albeit a “passive”, but still an effective way in the fight against excess weight, especially at home without the presence of special equipment for fitness. Another stretch for weight loss is shown if there are contraindications to shock and power loads. Let’s consider the effect of stretching on weight loss in more detail.

Wide leg bend

Look for yourself: exercise photo.
  1. Place your feet wide, parallel to each other.
  2. Tilt your torso forward, place your palms further from your legs so that a slight deflection forms in your back, like a “slide”.
  3. Do not bend your knees; under the weight of your torso, strive with your chest to the floor.
  4. When finished, return to the starting position.

Semi split + front thigh stretch

Stretching the front of the thigh: exercise photo.
  1. Lunge forward with the front knee at a right angle, and hold the back knee overhang.
  2. Maintain the pose without swaying, feeling the extension of the hips.
  3. Then lower the knee of your back leg to the floor and grab the foot with the opposite hand.
  4. Pull your heel towards your buttocks, increasing the traction on the front of the thigh.
  5. Lower your leg after a few seconds, then step forward from the lunge.
  6. Change your leg and perform on the opposite side.

Abduction of the leg (balance on one leg)

Abduction of the leg: photo of the exercise.
  1. Stand straight and lift your knee up while maintaining balance.
  2. With the same hand, grasp the thigh from the inside, closer to the knee.
  3. Move your hip to the side, keeping the pelvis in one place.
  4. Hold the position, trying to open the hip joint more and more.
  5. Change to the other side.


Stretching the legs and back from the lunge: exercise photo.
  1. From a standing position, tilt your torso down, bending your knees, and touch the floor with your palms.
  2. Lunge with one leg back without touching the floor with your knee.
  3. Lock your legs and lift your torso by bringing your arms together over your head.
  4. Stand still for as long as possible.
  5. Change position to the other leg.

Stretching the legs, back and ankle

Work with the back and ankle.
  1. Place your feet across the width of the pelvis, tilt down from a standing position, touching the floor with your palms.
  2. With your palms, walk slightly forward, moving away from the feet, forming a deflection in the thoracic region.
  3. You can stay with your feet on the floor if your heels are touching the floor.
  4. If the stretch allows, start turning your feet upward.
  5. Hold the pose as long as you can, then gently stand on your feet and return to the starting position.

Tilt turns

Bent over turns: exercise photo.
  1. Place your feet wide, parallel to each other.
  2. Lean forward and place one palm clearly in the center between your feet.
  3. Turn the torso to the side so that the palm is under the shoulder joint.
  4. Raise your other palm up so that both hands form one vertical line. 
  5. Look up at the palm.
  6. Do not move or twist the pelvis; rotation is carried out at the expense of the thoracic region.
  7. Do the same on the other side.

Reverse plank

Strengthening the muscles of the arms and stretching the chest: exercise photo.
  1. Sit on your buttocks, straighten your legs in front of you, placing your feet across the width of the pelvis.
  2. Place your palms on the floor under your shoulder joints.
  3. With an exhalation, lift the pelvis off the floor and push the torso up, forming a straight line.
  4. Do not sag in the pelvis, tighten the muscles of the back and abdomen to maintain the pose.
  5. Feel the stretching of the chest muscles.

The following exercises for the abdomen and sides

Lateral extension of the press in the lunge

Lateral extension of the press in the lunge: photo of the exercise.
  1. Place your feet wide with your toes spread apart.
  2. Bend one knee, tilting the torso towards it, rest the elbow of the hand of the same name on the thigh.
  3. Raise your other arm over your head and extend it diagonally, increasing the traction in your obliques.
  4. Do not change the position of your legs.
  5. Repeat the tilt to the other side.


How to stretch the pectoralis minor: exercise photo.
  1. Lie on your stomach, grab the foot of the same leg with one hand and bend.
  2. lifting the thigh and chest from the floor.
  3. If comfortable, grab the other foot as well.
  4. forming a bow-like arch.
  5. The more deflection
  6. the more the abdominal muscles are stretched.

Rises from the floor

Raises from the floor with your hands: photo of the exercise.
  1. Lie on your stomach, place your palms under your shoulder joints.
  2. Push off with your hands with an exhale and straighten your elbows.
  3. lifting your pelvis off the floor.
  4. Do not sag at the shoulders.
  5. pull the crown towards the ceiling.


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