A simple routine to lose weight at home for 20 minutes a day. Effective weight loss and development of problem areas through effective physical activity.
Not every member of the fair sex can boast of a carved 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 all of them, unfortunately, can afford to go to the fitness club regularly for training due to various circumstances. But to effectively lose weight, tighten muscles and strengthen the result for a long time, you can train at home. We offer you a simple set of exercises for weight loss at home, which will definitely help you get rid of fat deposits in problem areas and improve your overall well-being.
Exercises to lose weight and strengthen the muscular corset
To achieve good results in a short time, you need a comprehensive approach to weight loss. It is necessary not only to exercise physically, but also to reconsider your diet. Avoid fast food, high-quality wheat flour, foods containing sugar, soda, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of clean water or green tea a day.
Exercises for flat stomach and slim waist
Many women face the problem of fat deposits on the abdomen and sides. These weight loss exercises are effective and easy to get rid of.
Weight loss complexion in the hips and buttocks
What exercises you need to do to lose weight in the hips and buttocks will be discussed below. Do this complex regularly and after 3-4 weeks you will be able to evaluate the first results.
Follow the daily offered complex, follow a light diet, move more and in a month the scales will show 5-9 kilograms less.
Every spring we start to fight overweight. Difficult diets and "wear and tear" workouts are underway. Some even resort to miracle pills. But even babies know that exercise to lose weight fast plays a major role in the war against the hated pounds.
Great if you can go to a sports club regularly. Unfortunately, many do not have enough time / money / patience. Training at home will give excellent results.
The optimal (recommended by doctors) training duration is 20-30 minutes.
Try the following set of exercises and surprise your friends with impressive results.
Warm-up and exercises for fast weight loss
Every workout should start with a warm-up. Muscles and joints need to be warmed up. This will save you from sprains and injuries of varying severity.
So, here we go. First, rub your palms vigorously until warm. Use them to warm the face, ears and neck. Then make a few rotating movements with each joint in both directions.
Warm your shoulders and arms. We perform circular movements with the shoulders several times forward, then backward. The hands are straight, the palms are parallel to the floor and look in opposite directions (as if depicting a penguin). Then we bend in different directions with our elbows, and behind them - with our fists.
Stand upright with your back straight. Make turns in opposite directions, leaving the lower body motionless. The head looks in front of him all the time. Do 25 reps.
Then make a circular motion with your body. 10 turns in each direction. The legs are still motionless.
Set of exercises for fast weight loss at home
Exercise for slimming the buttocks
Place your legs slightly wider than your shoulders, bend them at the knees (most effectively at right angles). Stand in this position for as long as you can.
Do 2-3 sets of 25-35 reps. During the squat, the knees should be directly above the legs.
Click. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Lie on your back with your legs straight up and your arms below your lower back. Cross your legs and spread them as wide as possible. Only 10 reps.
Exercise for thin legs
Get on your knees with your arms outstretched in front of you. Sit on each glutea at a fast pace, tilting your body for balance. Repeat 20-30 times.
Half line exercise
Stand with your feet slightly wider than your shoulders, with your toes facing in opposite directions. Do a half squat at a slow pace, staying on the bottom as long as you can. Return to starting position at the same speed. Do 20 reps in 2 sets.
Waving leg exercise
Lie on your side. Bend the lower leg. With your upper leg, make smooth lifts with maximum amplitude. Make 20 swings. Repeat in the opposite direction.
Lie on your back with your hands under your neck, legs straight. Pull your knees to your chest and lift your shoulders and head off the floor and pull to your knees. Return to the starting position. Perform 2 sets 20 times.
Inclined torsion with exercises
Lie on your back, bend your knees. Put your hands in the back of your head. Now extend the elbow to the opposite knee. Repeat 20 times. Now on the opposite side.
Lower press exercise
While lying on your back, stretch your straight legs at a 45 ° angle to the floor and hold as long as you can. Make 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. Straighten your legs straight up. Slowly lower your legs, go back up, lower them successively left and right. Do it 12 times in all directions.
Keep lying on your back. The legs, bent at the knees, rest on the floor, the arms extend over the body. Raise the pelvis as high as possible and lower it. Perform the movement 20-30 times.
Lie on your back, place your arms and legs perpendicular to the floor. Alternatively, pull your hips and shoulders off the floor as if trying to reach the ceiling with them. Do 20 reps.
Exercise "Lie Swallow"
Roll over on your stomach. Raise your straight legs and arms simultaneously to the maximum height. Stretch in opposite directions. Repeat 30 times.
Step in the board. Lower your knees to the floor. Stretch on the floor 10 times.
Exercise "Reverse push-ups"
Stand with your back to the chair. Sit on the edge and relax your arms at the sides of your torso. Bend your legs at a right angle and place your heels on the floor. Pull the pelvis 5 cm beyond the edge of the chair, the back should remain straight. Bend your elbows at a 90 ° angle. Climb up. Elbows are definitely unacceptable to split in different directions. Repeat 15 times.
Stand with your hands in front of you. Stay in this position while you can.
Don't forget to stretch your workout. Sit on the floor, spread your legs to maximum width; gently stretch the body forward, left, right. Lie on the floor and stretch your arms and legs transversely in opposite directions (ie, pull your left arm and right leg back and forth).
Doing weight loss exercises at home will help to tone the muscles and improve the overall work of the body. You will achieve fast results if you do the whole 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 question of weight loss and additional burdens. We are very spoiled by the advantages of civilization and spend too much time in a sitting position, therefore, in order to settle our condition, we are forced to work separately. Weight loss is often used not only to become beautiful, but also to become healthier.
Physical activity burns calories and builds muscle. It also increases the rate of metabolism, which not only stimulates 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 looking at the best weight loss exercises with the most famous ones. It's no secret that running is the first exercise that helps you lose weight. It also strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. In the process of running, about 600 kilocalories are burned.
The uniqueness of this exercise lies in the fact that it is completely natural for people and therefore has no side effects (if you train sensibly and feel your body). To run, you do not need special equipment and any specific conditions and this is another advantage of this exercise.
Training at fast intervals for intense calorie burning is recommended. They suggest periodic short (0, 5-2 minutes) explosive accelerations during the main cycle of work. This running option contributes to more efficient and fast calorie burning, develops the leg muscles well and speeds up metabolic processes.
Before you start the exercise, you should do a little warm-up or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. As this exercise strains the joints, it is advisable to choose comfortable and high quality shoes for him.
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 this is not true. Muscle grows under the fat layer and burns it to a small extent, while physical activity fights fat much faster.
This exercise has the same benefits as running, but puts less stress on the joints. Therefore, walking is suitable for those who have health problems (of course, not prohibiting walking). Favorably affects the condition of people suffering from obesity and cardiovascular disease. Exercise heals the whole body and has a positive effect on the mental state.
Walking 30 minutes at 6-7 km / h will burn up to 250 calories. If you do it every day, you can lose a pound a week. You can walk anywhere. If you don't have free time, just walk to work.
Regardless of the type, swimming is great for weight loss. Exercise intensely, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps to strengthen muscles, tone and form the right proportions of the body. It is excellent for people suffering from obesity, asthma, arthritis and musculoskeletal problems.
While swimming, a person strengthens all major muscle groups: abdomen, back, legs, arms, buttocks. It can be used together with other activities or as a stand-alone exercise. Swimming is one of the best exercises for weight loss.
Cycling is the next item on the list of the best weight loss exercises. This is a pretty good way to lose weight, which is of the average type in terms of number of loads.
One hour of such 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 strain the joints. Even those who are not very prepared can easily walk a few kilometers on it.
Of course, it is much more interesting and useful to train outdoors, because the unevenness of the landscape creates additional stress, the landscapes allow you to distract yourself, and the fresh air gives tone to the body. In addition, "walking" outdoors is much more beneficial for the cardiovascular system than exercise on a stationary bike. Nevertheless, the simulator allows you to lose weight and improve your condition well. In any case, the motor is one of the best exercises for losing weight on the thighs, because it is the leg extensors that receive the main load.
One way to optimize training time is to cycle to work. This is a great way to recharge with positive energy in the morning and stimulate the acceleration of metabolism, which will allow the body to burn 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 you will have a healthy, healthy sleep. Of course, this method is appropriate in those areas where there are bike paths or car traffic allows you to ride safely on simple roads. Otherwise, it is better not to take risks, because such a trip will only give a negative impression.
The exercises of this simulator can also be included in the complex "Best exercises for weight loss at home". Such training allows you to develop the body and cardio system without straining the joints. Thanks to the movable handles, both the upper and the lower part of the body can be loaded. By adjusting the lift and tilt, as well as the backward movement, you can choose the most appropriate level of intensity.
A person with an average physique exercising on an elliptical trainer can burn about 600 kilocalories per hour. Despite the fact that the simulator simulates the movement of running and the movements of a skier (by the way, skiing also burns calories well), it does not strain the joints. Due to this property, it is more accessible to people with arthritis, obesity and musculoskeletal disorders.
To burn more calories, it is recommended to hold the handles during a workout. This will put extra stress on your arms and shoulder girdle. Try not to think about 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 in such a way that this frequency is maintained, you can achieve 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 will prefer to train on it in the gym.
The "Best Weight Loss Exercises" complex continues such a famous game as tennis. It allows you to burn about 600 calories.
This type of physical activity is suitable for those who like to train in company. It will appeal to those who do not like sports, but like the feeling of victory. The competitive aspect can stimulate even the laziest people.
The game of tennis allows you to develop flexibility, coordination, proper posture, as well as to throw away negative emotions and increase resistance to stress.
The muscles of the arms, legs and abdomen are involved in playing tennis. 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. Such exercises increase brain functionality and improve memory. And scientists from the National Institutes of Health claim that tennis helps increase bone tissue.
High intensity interval training
We continue the best set of weight loss exercises at home with this interesting technique. It is suitable for those who deal exclusively with weight loss. This workout requires only 20 minutes at least three times a week. At the same time it allows you to burn calories efficiently and speeds up your metabolism.
Works well with other types of workouts. They consist of short explosive kits, alternating with less intense action or complete rest.
For those who have never played this way before, you need a few months of training. It 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 is the exercise with maximum impact and intensity. Then a minute of rest and so on in a circle, without taking into account the warm-up, of course. After five rounds you should rest for three minutes. This is just a variation of interval training. By the way, the best abdominal weight loss exercises are much more effective when using this training method.
This is suitable for those who exercise regularly. This is evidenced at least by the fact that CrossFit was originally designed to train special parts.
Training includes weightlifting, endurance training, plyometrics, speed training and finally strength training.
Doing CrossFit is never boring, because unlike any other program, it does not consist of multiple repetitions of the same actions, but of many types of physical activity that create a great workout for burning fat.
This program is based on the accumulation of the main components of physical training: flexibility, endurance, speed, strength and coordination.
Each new training day, you must perform activities that were not there in the last lesson. Alternatively, the daily program may include 20 bar sets, 30 push-ups, 40 abdominal repetitions, and 50 squats. There is a three minute break between actions. The duration of a lesson, if done correctly, does not exceed 20 minutes. To get the most out of this technique, you need to train at least 3 times a week.
Those looking for the best leg weight loss exercises should check out this section. Everyone knows that simply climbing stairs has an extremely positive effect on the health of the cardiovascular and respiratory systems, and also allows you to burn excess calories. The same principle became the basis for this type of fitness, such as step aerobics.
One lesson burns up to 500 kilocalories. It usually takes about 50 minutes, but you can start with 20. There aren't that many best weight loss exercises, but step aerobics is definitely on their list. The essence of this system consists in the use of a special climbing platform. Depending on the level of training of the athlete and his goals, the height of the platform for the foot 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 endurance and strengthen the cardio system. Proves that your own body weight is enough for a good workout.
So, the basic exercise consists of the following steps:
- squat and palms on the floor in front of you;
- straightening the legs and accepting a "lying down" position;
- return to squat position;
- straightening as high as possible: while the arms are pulled up and the whole body is straight.
That's all. There are also weighted benchmarks:
- With push-ups. That is, after taking a lying position, the bench is pressed and then returned to the squat position.
- Jumping weight. Hands, before swinging, take any load.
Beginners who find it difficult to jump from a squat can simply stand up instead of jumping.
The round consists of alternating 30 seconds of rehearsals and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow boxing - vigorous strikes on an imaginary target, which increases the effectiveness of training.
Beginners play up to four rounds with a one minute break in between. And advanced athletes reach 6 rounds with 30 seconds of rest.
Anyone who is interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can do burping 3-5 times a week, either individually or as a warm-up before electrical loads.
Home training requirements
The necessary sports equipment is represented by the following elements:
- dumbbells, weight: for women from 1 to 5 kg; for men from 3 to 16 kg.
- sports mat;
- comfortable and natural sportswear;
- hoop, weighing 1 to 2 kilograms.
Important! If the hoop weighs less, then the result will be invalidated and more - bruises will appear on the sides.
If you don't have time to visit the gym, home fitness is an excellent substitute. Weight loss exercises will help you achieve good results. The main thing is the right attitude, aspiration and desire.
The problems of overweight for today's humanity are more pressing than ever. Every man and woman facing such trouble does not give up and tries to find a way out. Some go on solid diets, others just reduce food portions, and there are those who exercise. But in both cases it is not enough to just do one thing - you need to fully affect your own body and organism, that is, to eat right and exercise.
Here we are with you and we consider the best weight loss exercises. Everyone can choose the most suitable for themselves, the main thing is that the classes are meaningful and do not harm their health. You should not allow overtraining, because this will lead to much more unpleasant consequences than a few extra pounds. Remember that health is much more important than beauty!
are a great alternative to fitness training. The main thing is aspiration, patience. Let's look at what complex weight loss exercises you can do at home.
- complex weight loss exercises at home should always start with a clear goal and self-discipline;
- for fast results you should train at least three times a week;
- training must begin at least two hours after a meal;
- the course of weight loss exercises at home is designed for regular training, the less often there are absences, the sooner the results will be noticeable;
- Before you start the complex, you need to warm up. It is the first and obligatory stage of training;
- to complete a set of weight loss exercises at home, you should always stretch;
- You should tense your muscles as much as possible during each exercise. The main thing when doing this or that movement is to feel the area that is being developed;
- Proper breathing is the key to effective training. Inhalation should always be done with the nose, and exhalation with the mouth with effort;
- should eat properly and drink plenty of fluids.
Slim waist and toned belly is the dream of many. The road to it is long and requires diligence. Let's see what waist exercises you can do even at home.