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3 Beginner Exercises for Overweight People that Anyone Can Do 

 July 14, 2021

By  Dr. Polly Hediger

best exercises overweight peopleUnfortunately, there are a lot of people in the United States who are overweight and obese. Therefore, it should come as no surprise that some of the top causes of death, like heart disease, are related to poor diet and lack of exercise. But when someone finally decides to lose weight they may get overwhelmed with what type of exercises they should focus on first which subsequently leads them to quit before they even start. This article (with included video) will address their concerns and help lead them in the right direction.

Before we discuss the type, here’s a great tip to remember—do an exercise program that’s designed for people who are overweight, not one that’s designed for someone who is already in shape. You can always start with walking but the following three exercises will target your core which will allow you to lose weight and get in shape much faster.

1. Elevated Suitcase Deadlift

To perform the elevated suitcase deadlift, you should stack a bunch of mats on the ground. (If you don’t have mats, then use what you have available. This can be a stack of books, yoga blocks, etc..) Then, place a kettlebell on the mats. Then, reach down and pick up the kettlebell like you are lifting up a suitcase. The goal is to make sure you are standing all the way up to work your hips. As you get in better shape, remove mats from underneath the kettlebell. That way, you need to reach farther to lift up the kettlebell. That is how you know you are getting in better shape.

During this exercise, you need to cause the muscles on the other side of your body to fire. That way, you are exercising your entire core, burning calories, and losing weight.

2. Box Squat

Another exercise you should perform is called a box squat. Start by stacking a bunch of mats on the ground, as the last exercise. The goal is to increase your range of motion one step at a time.

After the mats are stacked up, place a weight in front of you. Pick it up and hold it in front of your body. Then, keep the weight in front of you and sit down on the mats. Once you sit down, pick your feet up off the ground.

As you get better at this exercise, remove mats from the stack to force yourself to bend down farther. When you return to a standing position, make sure that you stand all the way up. During the exercise, the goal is to get your core to fire more and more, helping you lose weight. As you remove mats from the exercise, you know you are getting stronger.

3. Single Arm Press

The last exercise is called a single arm press. This can be done from a sitting or standing position. Start with a weight in your hand, then press the arm up until you extend it to a straight position. When you do this press, you should feel the muscles on the other side of your core fire. Remember to repeat this on the other side as well. Focus on getting your arm straight before you increase the weight in your hand. As your core fires, you should increase your spine stabilization, helping you stand straight. As you lose weight, you will have an easier time performing other exercises as well.

Video Demonstration of Each Exercise

Find Ways To Lose Weight

Ultimately, there are a lot of exercises that people can perform to lose weight; however, you need to make sure that you get the most out of your time. That is why it is important to give these exercises a try. If you get in a regular routine and perform them regularly, you should be able to watch the pounds fall off. Remember that this is best if you combine it with a proper diet and exercise. If you need additional guidance, please give us a call. We’re always here to help!

This article is copyrighted by Blogging Chiropractors for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiropractors.

Dr. Polly Hediger


Dr. Polly Hediger grew up in a small town in southern Illinois, called Highland. After graduating in the top 10 of her high school class, she attended Southwestern Illinois College for general studies. In 1998, Dr. Hediger entered the accelerated science program at Logan College of Chiropractic in Missouri. Through her coursework there she completed her Bachelor of Science degree (B.S.) and graduated with a Doctorate of Chiropractic (D.C.).

Dr. Polly Hediger

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