5 Exercises for the Obese or Severely Overweight

Obese people have special concerns about exercising. Their size and weight can be very limiting to their mobility and the strain on their joints is also a concern. However obese people can, and should, exercise and there are several low impact, low mobility exercises that they can perform to help get them started on the track to a healthier life.

Taisha Hayes is a personal trainer and founder of the motivational weight loss website THayesFitness.com. Taisha recently shared with us 5 exercises for severely overweight or obese people that can be performed in their homes with no equipment.

LAYING STRAIGHT LEG RAISE
Lay on your back with your knees bent. Straighten the leg you are ready to train. Raise the leg to the level of the opposite knee and hold for a second. Lower the leg to the floor, or just above the floor to present more of a challenge. Be certain to hold and pause for 1 second at both the top and the bottom of the exercise. Speed is only cheating! Take your time and repeat for a minimum of 12 reps. Progression to 15 and then to 20. Try to hold the leg close to the floor on the last repetition for 10 seconds. Switch Legs and repeat.

ABDOMINAL KICK OUT
Lie on your back and bend your knees to a 90-degree angle. Keep arms and hands by your side, palms down on the floor. This is the start position. Begin by squeezing your abs, extend your legs out in front of you. Hold for a second, return to start position and repeat for a total of 12. Progressing to 15 and then to 20. Remember to press your palms into the floor to support your lower back. *Holding your legs closer to the floor makes it more challenging. You may kick your legs out higher to ease into the move.

MODIFIED PLANK UP
Get into plank position by placing your forearms and elbows on floor. Keep your abs engaged, back straight with legs straight and knees on the floor. Tighten your abs, keeping back hold for a second. Lower to ground. Make certain to keep abs engaged throughout entire exercise. Remember your hips should not sag or be hiked. Keep your posture as if you were standing straight and tall. You may complete this exercise more comfortably, on your knees WITH your ankles crossed.

LOWER BACK RAISE
Lie face down with elbows bent, palms facing down, aligned with your chest and slightly beneath your body. Inhale and slowly raise your torso and legs while simultaneously bringing your shoulder blades together as you exhale. Hold the position for 1 second to complete 1 rep. Do 12-15 reps. Holding for a count of 10 at 6 and 12.

MODIFIED TRICEPS RAISE
Sit with hands close to the body, behind you, knees bent and feet shoulder width apart. Lean as much of your weight back, as you can support with your arms. Engage your abs, and press down with your palms to raise your torso into a sitting position. *Bend elbows to lower upper body toward floor and complete 1 rep. Do 12-15 reps total. Make certain to bend the elbow each time you lower your torso and straighten the arm each time you raise, to focus on the triceps. Keep abs engaged throughout entire exercise for optimal results. 2-3 Sets.

Safety Concerns
As always, people wishing to start a new exercise routine should consult with a doctor first. The physician can help address any concerns or questions that the obese exerciser may have about the impact of the exercises on the body. The doctor can also help the overweight exerciser understand their limits and know what warning signs to look for to prevent bone or joint damage.