A simple exercise routine to lose weight at home for 20 minutes daily. Effective weight loss and resolution of problem areas through effective physical activity.
Not every representative of the fair sex can be proud of a sculpted figure with which nature has generously rewarded her. Most women and girls have to work hard on their bodies to achieve seductive shapes. And not everyone, unfortunately, can afford to regularly go to the fitness club to train due to various circumstances. But to effectively reduce weight, tighten your muscles and consolidate the result for a long time, you can train at home. We offer you a simple set of exercises to lose weight at home, which will definitely help you eliminate fat deposits in problem areas and improve your general well-being.
Exercises for weight loss and strengthening the muscle corset
To get good results in a short time, you need a comprehensive approach to losing weight. It is necessary not only to exercise, but also to rethink your diet. Avoid fast food, premium wheat flour, foods that contain sugar, soft drinks, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of plain water or green tea a day.
Exercises for a flat stomach and slim waist
Many women face the problem of fat deposition in the abdomen and sides. These weight loss exercises are effective and simple to get rid of.
Complex to lose weight in the hips and buttocks
What exercises you need to do to lose weight on your hips and buttocks will be discussed later. Do this complex regularly and, after 3-4 weeks, you will be able to evaluate the first results.
Follow the proposed daily complex, follow a light diet, move more and in a month the scale will show 5-9 kg less.
Every spring we start to fight overweight. In the course are hard diets and "wear and tear" exercises. Some even resort to miracle pills. But even babies know that exercise for rapid weight loss plays an important role in the war against hated kilos.
Great if you can attend a sports club regularly. Unfortunately, many do not have enough time / money / patience. Training at home will give excellent results.
The ideal duration (recommended by doctors) of training is 20 to 30 minutes.
Try the following set of physical exercises and surprise your friends with spectacular results.
Warm-up and exercises for rapid weight loss
All exercises should start with a warm-up. Muscles and joints must be heated. This will save you from sprains and injuries of varying severity.
So, let's go. First, rub your palms vigorously until they warm up. Use them to warm your face, ears and neck. Then, make a few rotational movements with each joint in both directions.
Warm up your shoulders and arms. We perform circular movements with the shoulders forward several times and then backwards. The hands are straight, the palms are parallel to the floor and look in opposite directions (as if they represent a penguin). Then we rotate in different directions with our elbows, and behind them - with our fists.
Stand with your back straight. Curve in opposite directions, leaving your lower body immobile. The head looks at itself all the time. Do 25 repetitions.
Then, make a circular movement with the body. 10 rotations in each direction. The legs are still immobile.
A set of exercises for quick weight loss at home
Exercise to slim the buttocks
Place your feet slightly wider than your shoulders, bend them at the knees (most effective at right angles). Stay in this position as long as you can.
Do 2 to 3 sets of 25 to 35 repetitions. During the squat, your knees should be directly on your feet.
Crouch down. From this position, jump to the highest possible height and return to your starting point. Repeat 20 times.
Exercise with scissors
Lie on your back with your legs straight up and your hands on your lower back. Cross your legs and spread them as wide as possible. Only 10 repetitions.
Exercise for slim legs
Kneel with your arms extended in front of you. Sit on each glute at a fast pace, tilting your body to maintain balance. Repeat 20-30 times.
Stand with your feet slightly wider than your shoulders, with your fingers turned in opposite directions. Do a half squat at a slow pace, staying down as long as you can. Return to the starting position at the same speed. Do 20 repetitions in 2 sets.
"Swing Leg" exercise
Lie on your side. Bend your leg. With the top of your leg, do gentle elevations with maximum amplitude. Make 20 swings. Repeat in the opposite direction.
Lie on your back with your hands under your head, legs straight. Pull your knees up to your chest, lift your shoulders and head off the floor and pull towards your knees. Return to the original position. Perform 2 sets 20 times.
Oblique twist exercise
Lying on your back, bend your knees. Put your hands on the back of your neck. Now stretch your elbow towards the opposite knee. Repeat 20 times. Now, on the opposite side.
Low pressure exercise
While lying on your back, extend your legs straight at a 45 ° angle to the floor and hold on as long as you can. Do 10 sets.
Exercise to work all the abdominal muscles
The starting position is the same. Place your hands on your sides and rest your palms on the floor. Stretch your legs up. Slowly lower your legs, come back up, alternately lower them to the left and right. Do it 12 times in all directions.
Half bridge exercise
Keep lying on your back. Legs bent at the knees rest on the floor, arms extended along the body. Lift your pelvis as high as you can and lower it. Perform the movement 20-30 times.
Lying on your back, place your arms and legs perpendicular to the floor. Alternatively, pull your thighs and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 repetitions.
"Laying swallow" exercise
Roll on your stomach. Lift your legs and arms straight at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.
Step on the board. Lower your knees to the floor. Push the floor 10 times.
"Reverse push-up" exercise
Keep your back to the chair. Sit on the edge and rest your hands on the sides of your torso. Bend your legs at a right angle and place your heels on the floor. Pull your pelvis 5 cm beyond the edge of the chair, your back should remain straight. Bend your elbows at a 90 ° angle. Climb. Elbows are categorically unacceptable in different directions. Repeat 15 times.
Stand with your arms in front of you. Stay in this position as long as you can.
Make sure to stretch your workout. Sit on the floor, spread your legs as wide as possible; gently stretch your body forward, left, right. Lie on the floor and stretch your arms and legs crossed in opposite directions (ie, pull your left arm and right leg and vice versa).
Doing exercises to lose weight at home will help to tone your muscles and improve your overall body performance. You will get quick results if you do the entire complex regularly.
Why exercise matters
As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle, so they had no doubts about how to lose weight and additional loads. We are very spoiled by the benefits of civilization and spend a lot of time sitting, so to resolve our condition, we are forced to carry ourselves separately. Weight loss is often used not only to look beautiful, but also to become healthier.
Physical activity burns calories and builds muscle. It also increases the metabolic rate, which not only encourages fat burning, but also improves overall health.
So, it's time to find out which exercises are best for losing weight.
So, let's start to see the best exercises to lose weight with the most famous ones. It is no secret that running is the first exercise that helps you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. In the process of operation, about 600 kilocalories are burned.
The uniqueness of this exercise lies in the fact that it is totally natural for humans and therefore has no side effects (if you exercise reasonably and feel your body). To run, you don't need any special equipment and no specific conditions, and this is another advantage of this exercise.
Interval speed training is recommended to burn calories intensely. They imply periodic short explosive accelerations (0, 5-2 min) during the main run cycle. This running option contributes to a more efficient and faster calorie burn, develops your leg muscles well and speeds up metabolic processes.
Before starting the exercise, you need to do a little warm-up or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. As this exercise puts pressure on the joints, it is advisable to choose comfortable, high quality shoes.
When considering the best weight loss products, you should definitely pay attention to running. Many people underestimate aerobic exercise, believing that only muscle development will allow you to lose weight, but that is not true. Muscles grow under the fat layer and burn it to a small extent, while physical activity fights fat much faster.
This exercise has the same benefits as running, but it puts less stress on the joints. Therefore, walking is suitable for those who have health problems (of course, do not forbid walking). It positively affects the condition of people suffering from obesity and cardiovascular disease. Exercise heals the body comprehensively and has a positive effect on mental status.
Walking 30 minutes at 6-7 km / h will burn up to 250 calories. If you do this every day, you can lose a pound in a week. You can walk anywhere. If you're short on time, walk to work.
Regardless of the species, swimming is excellent for losing weight. Work out intensely, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps to strengthen muscles, tone them up and form the correct body proportions. It is excellent for people suffering from obesity, asthma, arthritis and musculoskeletal system problems.
When swimming, the person strengthens all major muscle groups: abdominal, back, legs, arms, buttocks. It can be used in conjunction with other activities or as an independent exercise. Swimming is by far one of the best exercises to lose weight.
Cycling is the next item on the list of the best exercises to lose weight. This is a very good way to lose weight, which is the average type in terms of the number of loads.
An hour of training can burn 400-1100 kilocalories, depending on the intensity of movement and body weight. The degree of stress also depends on the terrain.
Unlike previous sports, cycling does not put pressure on your joints. Even those who are not particularly prepared can easily travel several kilometers on it.
Of course, it is much more interesting and useful to train outdoors, as the uneven terrain creates additional stress, the landscapes allow you to be distracted and the fresh air gives tone to the body. In addition, outdoor "strolls" are much more beneficial to the cardiovascular system than exercise on an exercise bike. However, the simulator allows you to lose weight and improve your physical condition. In any case, the bicycle is one of the best exercises to slim the hips, since it is the leg extensors that receive the main load.
One way to optimize your training time is by pedaling to work. This is a great way to recharge with positive energy in the morning and stimulate the metabolism to accelerate, which will allow the body to spend more calories throughout the day. Well, returning from work with a two-wheeled friend, you can consolidate the success of your morning workout and have a great rest. After the evening classes, you will have a deep and healthy sleep. Obviously, this method is relevant in areas where there are bike lanes or car traffic allows you to travel safely on simple roads. Otherwise, it is better not to risk it, because such a tour will only give negative impressions.
The exercises in this simulator can also be included in the "Best exercises to lose weight at home" complex. This training allows you to develop your body and cardiovascular system without straining your joints. Thanks to the movable handles, both the upper and lower parts of the body can be carried. By adjusting the elevation and inclination, as well as the backward movement, you can select the most appropriate intensity level.
A person of average build, exercising on an elliptical trainer, can burn about 600 kilocalories per hour. Although the simulator simulates running movements and skier movements (in fact, skiing also burns calories), it does not load the joints. Thanks to this property, it is more accessible for people with arthritis, obesity and musculoskeletal disorders.
To burn more calories, it is recommended to hold the straps during exercise. This will put additional stress on the arms and shoulder girdle. Try not to think about the calories burned. It is much more useful to monitor your heart rate. It should be about 85% of your body's capacity. By choosing the load so that this frequency is maintained, you can get the most effective result.
This can be classified as one of the best home exercises for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many prefer to exercise at the gym.
The "Best exercises to lose weight" complex remains a game as famous as tennis. It allows you to burn about 600 calories.
This type of physical activity is indicated for those who like to train in a company. It will also please those who do not like sports, but like the feeling of victory. The competitive aspect can stimulate even the most lazy people.
Playing tennis allows you to develop flexibility, coordination and correct posture, in addition to releasing negative emotions and increasing resistance to stress.
When playing tennis, the muscles of the arms, legs and abs are involved. In addition to the body, the head is also trained, because here you cannot do without the ability to plan your actions and make a quick decision. These exercises increase brain functionality and improve memory. And scientists at the National Institutes of Health say that tennis helps increase bone tissue.
High intensity interval training
We continue with the best series of exercises to lose weight at home with this interesting technique. It is suitable for anyone who is exclusively concerned with weight loss. This workout requires only 20 minutes of time, at least three times a week. At the same time, it allows you to burn calories effectively and speeds up your metabolism.
Works well with other types of training. They consist of short alternating explosive sets with less intense action or complete rest.
For those who have never played sports in this regard, you need a few months of preparation. This can be as simple as cycling, running, swimming or even walking. The main condition is the alternation of active and passive intervals.
Start with a five-minute warm-up. The sixth minute represents the maximum impact and intensity exercise. Then a minute of rest and so on in a circle, without regard to warm-up, of course. After five rounds, you must rest for three minutes. This is just a variation of interval training. By the way, the best belly slimming exercises are much more effective when using this training method.
Suitable for those who play sports regularly. This is evidenced at least by the fact that CrossFit was originally designed for training special forces.
Training includes weightlifting, resistance training, plyometrics, speed training and, finally, strength training.
CrossFit is never boring because, unlike any other program, it does not consist of several repetitions of the same actions, but many types of physical activity that create a great workout to burn fat.
This program is built based on the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.
With each new training day, you need to perform actions that were not present in the last lesson. Alternatively, the daily program can contain 20 push-ups, 30 push-ups, 40 repetitions for the abdominal muscles and 50 squats. There is a three-minute interval between actions. The duration of a lesson, if done correctly, does not exceed 20 minutes. To get the most out of this technique, you must train at least 3 times a week.
Those looking for the best leg slimming exercises should take a look at this section. Everyone knows that the simple fact of climbing stairs has an extremely positive effect on the health of the cardiovascular and respiratory systems, in addition to allowing the burning of excess calories. The same principle became the basis for this type of physical conditioning, such as step aerobics.
A lesson burns up to 500 kilocalories. It usually lasts about 50 minutes, but you can start with 20. There aren't that many better exercises to lose weight, but step aerobics is definitely on their list. The essence of this system lies in the use of a special platform for climbing. Depending on the athlete's training level and goals, the height of the step platform may vary.
This technique is often used for early recovery from injuries.
This is a very simple exercise to perform and organize, which can burn a large number of calories, develop a complex body and resistance and strengthen the cardiovascular system. This proves that your own body weight is sufficient for a good workout.
Therefore, the basic exercise consists of the following steps:
- bend over and place your palms on the floor in front of you;
- straightening the legs and adopting the "lying position";
- return to the squat position;
- straightening up as high as possible: while the arms are pulled up and the whole body is stretched.
That's all. There are also weighted burpees:
- With push-ups. That is, after assuming the lying position, the bench press is performed and then the return to the squat.
- Heel weight. Hands, before swinging, take any load.
Beginners who find it difficult to jump from a squat can simply stand instead of jumping.
A round consists of alternating 30 seconds of burpees and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow boxing - energetic strikes against a fictitious target, which increases the effectiveness of the training.
Beginners play up to four rounds with a one minute break between them. And advanced athletes go up to 6 rounds with an interval of 30 seconds.
Anyone interested in the best way to lose weight should definitely pay attention to this simple and effective technique. You can do burpees 3-5 times a week, separately or as a warm-up before electrical charges.
Requirements for home exercise
The necessary sports equipment is represented by the following items:
- dumbbells, weight: for women from 1 to 5 kg; for men from 3 to 16 kg.
- sports mat;
- comfortable and natural sportswear;
- ring, weighing 1 to 2 kg.
Important! If the bow weighs less, the result will be annulled and more - bruises will appear on the sides.
If you don't have time to go to the gym, fitness at home is an excellent substitute. Weight loss exercises will help you get good results. The main thing is the right attitude, aspiration and desire.
The problems of being overweight for humanity today are more relevant than ever. Any man and woman facing such a nuisance does not give up and tries to find a way out. Some follow strict diets, some simply cut out portions of food and some exercise. But in both cases, it is not enough to just do one thing - you need to have a comprehensive influence on your own body and body, that is, eat well and exercise.
Here we are with you and considered the best exercises to lose weight. Each one can choose the most suitable for themselves, the main thing is that the classes are meaningful and do not harm your health. You should not allow over-training, as this will lead to far more unpleasant consequences than a few extra pounds. Remember that health is much more important than beauty!
They are a great alternative to gymnastic exercises. The main thing is effort, patience. Let's see what complex exercises to lose weight at home you can do.
- complex exercises to lose weight at home should always start with a clear goal and self-discipline;
- for quick results, you should train at least three times a week;
- training should start at least two hours after a meal;
- an exercise course to lose weight at home is designed for regular training, the less absenteeism there is, the sooner the results will be noticed;
- Before starting the complex, you need to warm up. It is the first and mandatory stage of training;
- to complete a series of exercises to lose weight at home, you should always stretch;
- you need to push your muscles as hard as possible during each exercise. The main thing, when doing this or that movement, you must feel the area being worked on;
- Correct breathing is the key to effective training. Inhaling should always be done through the nose and exhaling through the mouth with effort;
- should eat properly and drink enough fluids.
A slim waist and a toned belly is the dream of many. The road to this is a long one and requires diligence. Let's see what kind of waist exercises you can do at home.