4 Beginner (Not Intimidating) Home Workouts to Try

Article By: Whittany Gibson, RDN

Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, providing education and support prior to and following weight loss surgery.

Are you looking for bariatric-friendly exercise options to help you stay active at home? You’re not alone! Many people who have had weight loss surgery find it challenging to get motivated and stick to a regular exercise routine. It can be overwhelming thinking about everything you need to do to support your success.

But don’t worry! You can do plenty of exercises from the comfort of your home — no fancy gym equipment or pricey personal trainers required! From strength training to cardiovascular workouts and more, we’ve got some great ideas for bariatric-friendly exercises to add to your daily routine. Give these a try:

1) Cardiovascular: Get the heart pumping. We all need to get our hearts in shape, whether you’ve been carrying all those extra pounds for years or just want to pump up that cardiovascular fitness. Your heart is like any other muscle and needs regular exercise. It’s best to get your heart pumping faster while exercising to build a stronger heart, lower your resting heart rate, and build endurance so you can move on to more challenging exercises that get you to your health and fitness goals faster. Forget running (at least right away)... Instead, opt for a safer route by doing standing exercises before taking on more challenging movements. Check out this video:


2) Burn fat: Beginner weight training. Weight training can be intimidating when you're a beginner, but it doesn't have to be! Regular weight training can help build muscles and strength and has many other benefits, such as increasing bone density and promoting fat loss. Plus, let's be honest — it's nice to be able to show off your muscles now and again when the opportunity arises. And trust me, if you put the work into it, you’re going to see those muscles peeking through that disappearing fat! Try these moves:


3) Beginner abs: 6-pack, anyone? Weight loss surgery can be a tremendous asset when it comes to shedding weight, but let's talk about another piece of the puzzle: ab and core workouts. Sure, core strength won't be featured in your next Instagram post, but it's responsible for helping your body stay stable. You don't need to jump into an advanced fitness regime right away — start with exercises like these:


4) Chair exercises: take a seat! For those needing extra motivation after weight loss surgery, chair exercises might just be the way to go. Not only are they easy for those with limited mobility (or for an older demographic), but they can also provide the same results if you put in enough time and effort. So, if you're having a hard time finding the enthusiasm to stand and move, grab a chair and get to work in the comfort of your own home! Have a seat and try these:


Optimizing your home workouts is key to getting the most out of your time and effort. Remember to start small and safe, gradually progressing to more challenging movements as you get stronger. With some planning, you can ensure that your at-home workouts are as effective as any gym session!

BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.

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