Seven exercises to prevent men from gaining weight

Men tend to gain weight easily after middle age. After gaining weight, they should pay attention to regulating their bodies, otherwise their physical and mental health will be seriously damaged. If middle-aged men want to maintain their figure, it is necessary to keep exercising. So what kind of exercise can prevent men from gaining weight? Let’s take a look at seven exercises that can prevent men from gaining weight.

1. Back kick exercise

Back kicking can exercise the buttocks, thighs, abdomen and back muscles. First, kneel on both knees, then stretch your arms and support them on the ground. Then lower your head and let your left knee move toward the tip of your nose. Then raise your head and kick your left leg backward and upward at the same time. The height of the kick is determined by your own comfort. Repeat several times and then switch legs.

2. Side-lying leg stretch

This exercise works the inner thighs and improves leg contour. First, lie down on your right side, then support your body with your right hand, put your left leg in front of your right leg, and then start to lift your right leg to the side. Repeat 15 times, then change sides, lie on your left side, lift your right leg, and repeat left and right several times.

3. Cycling

Cycling exercises can exercise your legs and flatten your abdomen at the same time. First, lie down on your back, then support your body with your elbows, bend your right knee and bring it close to your chest. Then extend your leg so that it is 15 cm away from the ground. At the same time, bend your left leg and bring it back to your chest. Then bring your right leg back and extend your left leg. Exercise like pedaling a bicycle. Keep doing it for a while.

4. Puppet Movement

This puppet exercise mainly targets the upper arms, waist and abdomen. First stand up straight, then spread your feet, raise your arms horizontally, bend your elbows, let your left fingers point up and your right fingers point down, then lean your body to the left, turn your right hand up and your left hand down, and at the same time lean your body to the right. Repeat this several times in turn.

5. Squat exercise

Squatting exercises can exercise the buttocks, thighs and back. First, stand up with your legs apart, bend your knees slightly, then tighten the muscles of your abdomen and buttocks, squat down until you reach the lowest point, then hold the position for 2 seconds and then stand up. Repeat the squat several times.

6. Bending exercise

Stand up straight, spread your legs, place your arms naturally on your hips, straighten your back, bend your body forward from the hip joints, then maintain the movement and start counting from 1 to 15.

Then bend your body further so that your hands can grab your calves, but be sure to keep your legs straight. Then bend forward again and try to touch the ground with your hands, and then count from 1 to 10.

7. Side leg lift exercise

Side leg raising exercise can exercise the hip joint. First, kneel on your right knee, then support your body with both hands on the ground, and stretch your left leg to the side of your body. Then lift your left leg and put it down. Repeat 4 times. Then switch to your right leg and do the same action. Alternate between the left and right legs and do it several times.

Warm reminder: The above are seven exercises introduced to you to prevent men from gaining weight. I hope they will be helpful to you. The physical condition of middle-aged men will not be as good as before, so it is very important to strengthen exercise, which can not only maintain the figure but also enhance the physical fitness.