rewrite the following title in better words by rephrasing sentences using different words while maintaining their original meaning5 simple exercises at home to keep the weight off for good

Committing to a weight loss plan is not for the faint of heart. That’s because it takes discipline, commitment and sacrifice to shed excess pounds. And if you’re among the few who have put in the time and effort to reach their weight loss goals, that’s great! We applaud your hard work. But dramatic weight loss often has a nasty side effect: rebound weight gain. You know, when you put on all the weight you worked so hard to lose (or potentially more). That’s why we have five simple exercises at home to keep the weight off for good. Add them to your regular routine to see noticeable results.

According to Scientific Americanabout 80% of people who lose a significant amount of body fat regain the weight they lost within 12 months. Successful weight loss plans should include strategies to keep your weight off for good after shedding the pounds. And one of the best ways to achieve long-term weight loss is to maintain a regular exercise routine.

To help you burn calories and maintain a healthy weight, we asked Kate Meier, CPTa certified personal trainer with Garage Gym Reviews, to provide five simple but effective at-home exercises that you can incorporate into your exercise routine to help you keep the weight off permanently.

“The following workouts are structured as an AMRAP (as many reps as possible) routine,” explains Meier. “For each round, do 10 reps of each exercise before moving on to the next movement. Do as many rounds as you can within 30 minutes, taking only short breaks as needed to catch your breath.”

Now let’s explore the top five home exercises to keep the weight off for good.

180-degree Jump Squats

This lower body move is similar to your classic jump squat but with an added 180-degree rotation for a fun twist on this classic bodyweight exercise.

1. Start with your feet shoulder-width apart in an athletic stance.
2. Sit in a squat while keeping your knees from pointing inward.
3. Lower down until your thighs are roughly parallel to the floor.
4. Jump up explosively and extend so your feet leave the floor.
5. As you jump, rotate your upper body until you are facing the other way.
6. Land gently in a squat.

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Alternating outcomes

Another lower body exercise, alternating lunges, is an effective leg exercise that will burn calories while strengthening your glutes (butt), hamstrings, quads and calves.

1. Assume a neutral position, placing your arms on your hips.
2. Bring your right foot forward, shifting your weight onto that foot.
3. Lower your body into a lunge until both legs form 90 degree angles.
4. Push back up to standing.

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Squat Sprawls

This high-intensity movement is a unique way to burn calories and help maintain weight.

1. Assume a high plank.
2. Jump your feet forward, placing them behind or just outside of your hands.
3. Lift your hands off the ground and assume a low squat.
4. Place your hands back on the floor and jump your feet back into a high plank.
5. Repeat.

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Spiderman plank

Don’t pretend you don’t secretly enjoy imagining yourself as a superhero every now and then. If you can relate, the Spiderman plank is a great way to bring your superhero fantasy to life while toning your abs and activating your quads and glutes.

1. Start in a plank with your body in a straight line.
2. Bring your right knee to the side and toward your right shoulder.
3. Return to a forearm plank.
4. Repeat the movement on the opposite side and continue alternating.

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Push-ups

You are no doubt familiar with this classic strength training exercise. Research shows that push-ups are very effective for toning your pectorals (chest), triceps (upper arms) and delts (shoulders).6254a4d1642c605c54bf1cab17d50f1e

1. Assume a high plank, keeping your body in a straight line and your core straight.
2. Lower your chest to the floor, keeping your elbows close to the sides of your body.
3. Press back into a high plank.