Healthy living is one of the most life-altering decisions you will ever make. Easier said than done, the journey to fitness is filled with a whole lot of hurdles that require constant discipline, commitment, and sacrifice to overcome. Only recently is plus size exercise slowly taking to the fitness media, creating awareness that fitness can come in a range of shapes and sizes.
We should first acknowledge the most challenging bit for a curvy girl is getting started; and honestly, you cannot blame her. The magnitude of body shame that our society has been socialized to is the reason why so many throw in the towel before they can actually start. For those brave enough to jump on that train sooner than later, the process grows weighty thus seemingly making fitness an unrealistic goal.
If you have found yourself in a similar predicament, then this piece is customized just for you! So then, what exercises are the 7 great must-do exercises for plus size women? Really, there are many options out there for you but at the base level; your exercise routine should be curved off your current fitness stage. What do I mean? Are you a fresh beginner to workouts or do you have some level of experience in that field? This is usually what draws the line for different participants. Certainly, if you have tried a hand before in training you may not need to start with very basic exercises, which might be the case for starters.
This article also aims to equip you psychologically with what to expect on your fitness journey, motivational tips on how to get past tough days, how best to track your progress along with what kind of diet plan you should prepare. Without further delay, let’s get right into it.
Simple Exercises for Plus Women
For beginners, hopping right into the gym may sound scary and intimidating. The fear of not knowing how to operate certain gym equipment or not being able to keep up with the rest can be off-putting. Not to worry, you can start at home with simple stretches as you build up confidence to tackle weights and other machines. Here are a few options for you;
1. Day walks – Walking is a good way to begin especially after getting home in the evening or right before leaving for work. Set apart a time frame for exactly when and how many blocks you will be doing a day. At this point, don’t expect a ton of difference, actually, you may not visibly notice any at all, but stick to the routine anyhow. You want to cover a meaningful distance so keep it moderate but not too lax. Once you notice that it’s getting easier, start to pick up the pace with a jog or a run, and maybe even prolong the minutes you had initially set aside.
2. Jump rope – Skipping does not need a gym setting. A jump rope can be at your doorstep with a simple order of one from Amazon. You can do it right from your living room, bedroom, or backyard. It is particularly helpful in working up your heart rate and facilitating faster metabolism. Not to mention, improving your overall body balance. Ensure you get a good steady pace that you can keep up with consistently till the end. Also, allow a few seconds in between to catch your breath, and then keep going.
3. Squats – Squats are good for your hips, thighs, and glutes. It is only effective when you maintain the correct posture and frame. Refrain from overly bending forward as that will compromise the results. Stretch out your arms horizontally and do a healthy number of repetitions.
4. Lunges – Lunges are also posture-oriented. It focuses on strengthening the knee muscles while giving you great leg agility. Place one foot in front of the other and drop down in a vertical angle. Keep your knee behind your toes and avoid going forward. Once done, switch to the other leg and repeat.
5. Planks– a plank position requires you to maintain a raised body posture using your arms for a couple of minutes. While at it, you need to squeeze in your glutes, as you press your heels down. At first, your arms may feel frail but with a bit more practice they will get stronger. Don’t push the limits if you feel weak, stop and move onto a simpler task. Remember to set your timer to a manageable limit.
6. Pushups– before you can strike this off your list, at least try out the easier versions. Pushups don’t always have to start from a flat ground up. No. Like I said, work from what you can do comfortably then intensify the exercises as you move along. An easier way to go about this would be to make use of your staircase. The higher you go the less energy and effort it requires. Overall this kind of workout is beneficial for your upper core and chest muscles.
7. Leg training– before you can get into heavier gym weights; a simple step-up routine will get the job done. Just like pushups you can also get this done using the stairs. Work out each leg at a time and use the same time intervals for the other. Here is a visual tutorial for these basic exercises.
Now that a lot of these suggestions are home workouts, that doesn’t mean that you should slash out more thorough exercises. In fact, you can implement some of the gym training with the help of simple modifications. It works up a good sweat and still keeps you challenged. Add in some light weights if you like (dumbbells) for harder sessions. The sooner you start preparing, the bolder you become to experiment with new workouts away from your domestic environment.
For ladies who do not need to warm up for the gym, cardio should be at the top of your list. You can begin with incline walking as you progress into sprints. Keep the routine to about 30-40 minutes depending on your aptitude then slow it down to more relaxed speeds. This method is known as the High Intensity Interval Training (HIIT).With time, progress into resistance training and weight lifting.
Practical Tips for an Effective Exercise Routine
The key to success lies in proper planning. Hurrying to exercise without laying down a strategy or exactly what you would like to see is pointless. Like the quote says, failing to plan is planning to fail. Here is what you should do before getting into the practical bit.
1. Get into the Right Mindset
This is arguably the most important aspect of it all. The limits you allow to govern your mind directly take a toll on your fitness journey. Unbelief and doubt must be fought with positive thinking and affirmations. Tell yourself “I can do it”, “I will do” it, and not” I hope to achieve this”. Wishing never gets anyone anywhere so get into a healthy headspace and start by making that first step.
Bonus Tips;
- Start your day with some self-love or inspiring messages and read them out loud.
- Let your past failures stay in the past, work towards your present and future.
- If possible, empty your fridge of pastry and junk.
2. Decide on your Approach
Nutrition and exercise are the two leading tools when it comes to weight loss. Sometimes experts place more emphasis on dieting, but the two basically work hand in hand. Based on research, it is advisable for beginners to choose one tactic first rather than spontaneously juggling the two.
Why so? A combination can easily get you overwhelmed and feeling discouraged. You can opt to focus on mastering a clean diet before hitting the gym or vice versa. Once your body starts to adjust to either one of these lifestyle changes, feel free to introduce the other missing component.
3. Create a Meal Plan
Narrow down to the specifics from breakfast to lunch and dinner. List down your grocery items and intentionally incorporate new vegetables and fruits. Most importantly, take the time to cook your meals in bulk. It’s so easy to grab a fast-food snack when hunger kicks in, but with a prepped meal in your bag, there is no excuse for you to slack on your diet.
You also want to have measured amounts. Portion control helps with keeping low calories. A healthy diet should afford you to the right amount of fill without pilling up the calorie amounts. So breakdown your daily meals, and in-between snacks and keep them aligned with your diet.
In most casestransiting from poor eating habits into healthy eating at the snap of a finger is considered impractical. It takes time for your body to settle in new recipes free of unhealthy foods and sugars.
To easily cope, identify the foods you love and search for cleaner options that can replace the old ingredients. This way you don’t end up feeling like you are missing out. Refrain from harsh diets because that can get depressing. Cheat days are bound to happen so be gentle on yourself. The last thing you want is to end up binge eating because you felt defeated.
4. Do Your Research
The Internet is filled with a plethora of information that you will find useful. Don’t go into exercise as a naïve person, do your homework. Look up the different training styles and what could work best for your body, various workout groups, learn how to properly use the gym facilities, educate yourself on what kind of symptoms you are likely to face as you work on improving your self-image and so on.
5. Prioritize Health Before Size
As a plus girl, it is easy to get lost in the rigid weight-loss mindset that you fail to focus on the bigger picture. Your goal should primarily be to grow healthier. If you are bent on shedding weight as fast as possible then you might lose the patience to keep going once you register minimal improvement.
6. Surround yourself with a body-positive community
A like-minded team will keep you in check. There will always be people who have gone ahead of you and those presently going through the same experience. Build a rapport with a fitness pal, someone you can be accountable to, celebrate your small wins with and also talk with through your setbacks. Similarly, draw motivation from fellow plus-size girls who have been successful in their training.
Key reminders;
- Set realistic goals.
- Strive for consistency.
- Expect to face tough days while working on your body image goal.
- Use a fitness app for precision and accuracy.
- Measure your starting point and keep track of the improvements.
- Stay away from very frequent scale weighing.
What Should a Plus Size Person Wear To the Gym?
Invest in work-out attire that will keep you feeling comfortable and well supported. Do not hesitate to purchase from a reliable brand, one that equally accommodates trendy designs for larger women. It might cost you a penny but you can rest guaranteed that it will serve you for a decent amount of time.
For the basics, you need a good sports bra. Go for one that has cup slots, adjustable straps and an underwire (optional). The straps will give more tightening allowance once the bra grows loose. If you would prefer some closure, consider a cotton T-shirt, but not too tight. Get some leggings to go with it or a track trouser. Ensure that tights fabric is stretchable, high-rising, and comfy. Lastly, some quality sports shoes. Get your appropriate size and aim for a sturdy under sole.
Related Questions
1. How do you get the momentum to push through on bad days? Remind yourself of where you started and how far you have come. Throughout your journey take photos that you can refer to during slow days. Also, envision your celebrity body goal and use that to derive power through demotivation or the thought of giving up. Never judge your progress solely off a weighing scale, instead use a tape measure to record how many inches you have lost.
2. Can I exercise and diet at the same time? The option is not entirely impossible but you should proceed cautiously. If possible hire a personal trainer who can walk you through it without afflicting too much stress on your body. In case you begin to notice unusual weakness and fatigue, slow down and re-strategize.
Also, check out our article on 10 Ways Plus Size Models Keep a Flat and Shapely Figure.
