Losing weight at home: the best set of exercises for girls

13.10.2019

To look beautiful, diet alone is not enough, you need to devote time to physical training. Therefore, we have prepared for you a set of exercises for losing weight at home for every day. For women, this is an excellent option to give your muscles their former elasticity in a few sessions. In some cases, you won’t have to resort to strict diets, because with just training you can lose from 3 to 7 kg in a month.

sports exercises should be done every other day;
an hour before the start of training you need to eat lightly;
before exercise it is necessary to warm up;
the load should increase gradually;
During classes, you need to drink small sips of still water;
You should start repeating the exercise with 10 times (for example: 10 squats, 10 somersaults, etc.), with each subsequent workout increase by 5 – 10 repetitions, you need to reach 50 times.
monitor proper breathing;
After training, start eating no earlier than 2 hours later.

note

Good workout for fresh air If this is not possible, you should open the window. This way the body will be saturated with oxygen faster, and the weight loss process will get off the ground.

Proper warm-up

As mentioned above, you should warm up your entire body well before training. So let's get started:

We begin circular movements in different directions from the cervical vertebrae. Rotations should be slow and not too deep;
let's move on to the shoulders. We place our hands with our palms on our shoulders and begin circular rotations forward and backward;
we go lower. You can warm up your elbows like this: stretch your arms in front of you, parallel to the floor, and begin to bend them at the elbows, and then straighten them;
Hands. Clasp your fingers at eye level and begin making circular movements without releasing the handles;
warm up the back and waist with inclined movements in different directions;
to prepare your lower back for training, you should pretend that you are twirling a hoop, while only your hips should work;
We stretch our legs with regular squats or forward lunges.

Ten approaches from each point will be enough to start the next classes.

You can proceed to exercises only after a good warm-up; this will help you avoid unplanned injuries.

A set of sports exercises for every day

Now the moment has come when you can devote a whole hour to losing weight and not be distracted by anything. Let's not waste precious minutes, let's get started.

Graceful handles

These exercises will help you shape your arms and chest, giving them a firmer look.

Get rid of the belly and keep your back straight

These exercises will help you easily straighten your back and give your stomach a flat look.

We sit on the edge of the chair, back straight, feet on the floor. Slowly pull your knees to your chest, hugging them with your arms. We return to the starting position.
We place our feet shoulder-width apart, the back is straight. We lean forward so that our hands touch the floor, while our knees and back should be straight, we return to the main stance, repeat.
We lie down on our shoulder blades so that the spine is in full contact with the hard surface, yes, it’s not easy, but try. And we begin to pull our knees to our chest as close as possible. We smoothly return to the starting position.

Sexy thighs and buttocks

Well, there’s nothing to talk about here, the more of these exercises, the more clearly these places will stand out.

Slender legs

We lie down on the mat, hands on our chest. We lift our feet off the floor and begin to “pedal a bicycle,” first forward, then backward.
We squat and place our legs as wide as possible. Then, we begin to move the body from one leg to the other, while the body should remain in the same position and the back straight.
The simplest exercise is scissors. We lie down on our shoulder blades, arms in any position, and raise our legs with our heels towards the ceiling so that we get a right angle. We spread them in different directions, while the knees should remain straight, and begin the exercise. Slowly bring the legs together, then return to the starting position. To prevent your legs from getting too tired, this exercise should be divided into two sessions.

Yoga for the face

We already know the exercises for slimness, now all that remains is to work on the face.

We draw air into the oral cavity, compress our lips tightly and begin to roll it in a circular motion from one cheek to the other.
We stretch the sponges with a tube for 5 seconds and sharply relax them.
When you inhale deeply through your nose, suck in your cheeks, hold your breath for 5-10 seconds, and exhale slowly through your slightly open mouth.

If you have not previously exercised, you should not do all the exercises at once. Start with the easiest ones and add new movements after each session. This will allow your body to gradually get used to the stress.

Are there any contraindications?

hypertension;
recent stroke or heart attack;
problematic joints or blood vessels;
thrombosis;
diseases of internal organs;
injury to the musculoskeletal system.

If you have problems with the cardiovascular system, then you should not risk your health by doing intense exercise. You are allowed only a slow, calm pace with frequent breaks for breaks and only after the doctor's permission.

To achieve results as quickly as possible, in the first month you should cross off the following products from the list:

flour products ( White bread, pasta and various buns);
fried foods (it is better to boil or steam meat and everything else, for example, a recipe for dietary boiled beef);
sweets (chocolate, cakes, etc.).

eat more vegetables and fruits;
the last meal should be 2 hours before bedtime;
you don’t need to overeat at night, it won’t lead to anything good;
drink no more than 2.5 liters of water per day;
Eat only when your body requires it.

Results

Any woman can cope with this set of exercises for losing weight at home. The main thing here is the desire to achieve a good figure and not be lazy. And after some time, your life will be filled with new colors.
We recommend watching a video that describes other workouts for weight loss.

Every spring we begin the fight against overweight. They're on the move strict diets and training “for wear”. Some even resort to miracle pills. But even babies know that the main role in the war against those hated kilograms is, of course, played by physical exercise. fast weight loss.

It's great if you can visit a sports club on an ongoing basis. Unfortunately, many people do not have enough time/money/patience. Training at home will give excellent results.
The optimal (recommended by doctors) duration of classes is 20–30 minutes.

Try the complex below physical exercise and surprise your friends with a spectacular result.

Warm-up and exercises for quick weight loss

Each workout should begin with a warm-up. Muscles and joints should be warmed up. This will protect you from sprains and injuries of varying severity.

So let's begin. First, rub your palms vigorously until they become hot. Warm your face, ears and neck with them. Then make a couple of rotational movements with each joint in both directions.

We stretch our shoulders and arms. We perform circular movements with our shoulders forward several times, then back. Your arms are straight, your palms are parallel to the floor and look in opposite directions (as if you were pretending to be a penguin). Next we twist in different directions with our elbows, followed by our fists.

Stand up straight, straighten your back. Make turns in opposite directions, keeping your lower body motionless. The head looks ahead all the time. Perform 25 repetitions.

Then make circular movements with your body. 10 rotations in each direction. The legs are still motionless.

A set of exercises for quick weight loss at home

Exercise for slim buttocks

Place your feet slightly wider than your shoulders, bend them at the knees (the most effective is at a right angle). Stay in this pose for as long as you can.

Exercise "Squats"

Do 2-3 sets of 25-35 repetitions. When squatting, your knees should be directly above your feet.

Exercise "Jumping"

Squat down. From this position, jump as high as possible and return to the starting point. Repeat 20 times.

Exercise "Scissors"

Lie on your back, straighten your legs up, place your hands under your lower back. Cross your legs and spread them as wide as possible. Total 10 reps.

Exercise for slender legs

Get on your knees with your arms extended in front of you. Squat down on each buttock at a fast pace, tilting your body for balance. Repeat 20-30 times.

Exercise "Half plie"

Stand with your feet slightly wider than shoulder-width apart, toes pointed in opposite directions. Do a half squat at a slow pace, staying at the bottom as long as you can. Return to the starting position at the same speed. Perform 20 reps in 2 sets.

Exercise "Leg Swing"

Lie on your side. Bend your lower leg. Use your upper leg to lift smoothly with maximum amplitude. Do 20 swings. Repeat in the opposite direction.

Abdominal exercise

Lie on your back, place your hands under the back of your head, legs straight. Pull your knees to your chest, lift your shoulders and head off the floor and pull them towards your knees. Return to the original position. Perform 20 times for 2 approaches.

Exercise “Oblique twists”

Lying on your back, bend your knees. Place your hands to the back of your head. Now reach your elbow towards the opposite knee. Repeat 20 times. Now from the opposite side.

Exercise for lower abs

Continuing to lie on your back, extend your legs straight at an angle of 45 0 to the floor and hold as long as you can. Do 10 approaches.

Exercise to work all abdominal muscles

The starting position is the same. Point your arms out to the sides and place them on the floor, palms down. Straighten your legs straight up. Slowly lower your legs down, return them up, lower them alternately to the left and to the right. Do 12 times in all directions.

Exercise "Half Bridge"

Continue lying on your back. Place your legs bent at the knees on the floor and extend your arms along your body. Raise your pelvis as high as you can and lower it. Perform the movement 20-30 times.

Exercise for back muscles

Lying on your back, place your arms and legs perpendicular to the floor. Alternately lift your hips and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 reps.

Exercise “Swallow lying down”

Roll over onto your stomach. Raise your straight legs and arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.

Exercise "Push-ups"

Get into a plank position. Lower your knees to the floor. Do push-ups from the floor 10 times.

Exercise “Reverse push-ups”

Stand with your back to the chair. Sit on the edge and place your arms at the sides of your body. Bend your legs at a right angle and place your heels on the floor. Move your pelvis 5 cm beyond the edge of the chair, your back should remain straight. Bend your elbows at an angle of 90 0. Climb up. It is strictly unacceptable to move your elbows in different directions. Repeat 15 times.

Hand exercise

Stand straight, raise your arms in front of you. Stay in this position for as long as you can.

Exercise “Cool down”

Be sure to finish your workout with stretching. Sit on the floor, spread your legs as wide as possible; smoothly stretch your body forward, left, right. Lie on the floor and stretch your arms and legs crosswise in opposite directions (that is, stretch left hand and the right leg, and vice versa).

Doing exercises to lose weight at home keeps your muscles toned and improves the quality of your body’s functioning as a whole. You will achieve quick results if you perform the entire complex regularly.

Many women strive for a beautiful and fit figure. To do this, some of them monitor their diet, while others regularly visit Gym and works there until exhaustion. But not everyone has the opportunity to constantly go to the gym and follow a daily diet. And it is precisely for such female representatives that a set of exercises aimed at losing weight was created, which can be performed calmly and without special preparation at home. And its effectiveness can be felt after a month of implementation.

A set of exercises to achieve slimness

All exercises presented in the complex are aimed at reducing volumes from the most problematic areas. These are the stomach, sides and thighs. At the same time, the shoulders, arms and buttocks are perfectly worked out. As a result, the figure acquires beautiful and toned curves. You should always start with a small warm-up. This can include circling your head, swinging your arms, rotating your hips, and walking in place. And when the muscles are slightly warmed up, you can begin to perform the complex itself.

Single leg deadlift

You need to stand straight, feet shoulder-width apart, and take one dumbbell in each hand.
The emphasis is placed on the left leg, and the right leg is raised and pulled back in a completely straight position. The leg should be parallel to the floor.
The body leans forward and slowly lowers down as far as it will go.
At the lowest point you will need to linger for a few seconds, and then slowly return to the original position. In this case, you need to monitor the muscles of the buttocks, which should be tense at this moment. But the back remains in a straight position and does not bend.
Repeat with the supporting right leg.

You can repeat this exercise up to six times. It will help tighten your buttocks and get rid of back pain.

Side plank

You need to lie on your left side, with your legs in an extended position.
The support will be the left forearm and elbow.
From this position you need to slowly raise your hips. In this case, the line formed from the shoulders and ankles must be absolutely straight. The free hand goes up.
You need to stay in this position for half a minute.
Repeat the exercise on the supporting right side.

The side bar helps remove several extra centimeters in the waist area. At the same time, the oblique muscles of the abdomen are worked out, from which the existing fat is removed.

Push ups

You need to get on all fours and place your hands in front of you, placing them slightly wider than shoulder width.
Place your feet close to each other.
You need to slowly lower your whole body down until your chest touches the surface of the floor.
Then the body returns to its original position. The back remains straight and the hips remain tense.

This exercise helps to work out pectoral muscles, and also burn extra calories, which will lead to a gradual process of losing weight.

Lunges(during the exercise you can use dumbbells, or you can without them)

Stand straight, place your feet shoulder-width apart.
Take a wide step forward with one foot, and the other, which remains in place, will need to touch the floor with your knee.
Return to the starting position and repeat everything, only with the other leg.
You can keep your hands at your waist or lower them down, holding dumbbells in them.

Do 15 approaches, but over time increase to 30 times.

Basket

You need to lie on your stomach, put your legs and arms straight.
Then you need to bend your back, at this moment your legs are bent at the knees, and your hands clasp your ankles.
While performing this exercise, you should try to touch your head with your feet.
Hold this position for a few seconds and relax. Repeat up to 10 times, increasing the number of approaches each week.

This exercise helps develop flexibility and speeds up metabolism, resulting in increased burning of food calories.

Abdominal exercise

Lie on the floor, put your hands under your head, bend your knees, and place your feet on the floor.
Close your fingers together and, using them, lift your body up. At this moment, the shoulder blades should come off the floor.
Hold in an elevated position for a few seconds and then lower down again.
This exercise must be performed 10 times. Subsequently, the number of body lifts should reach up to 30 times.
Without changing your position, you now need to lift your legs, bent at the knees, to your chest, trying to bring them as far as possible. You should get some kind of twist.
The legs return to their original position, straighten and rise up again. And then the legs are raised again in a bent state.

Thanks to this exercise, the belly and fat folds in the waist area disappear over time.

Raised arm plank

The initial body position is like push-ups.
The arms are bent at the elbows. And the body weight should rest on the forearms.
The body at this moment should form a straight line from the shoulders to the ankles themselves.
Then the right arm rises in front of you, and at this moment the shoulder blades fall down.
This position must be held for ten seconds, then change right hand on the left hand.

Thanks to the bar, the stomach is tightened, the process of internal burning of accumulated fat is accelerated, and a slow metabolism is activated.

Inversion pose

You need to lie on your back, on a flat surface.
The legs together with the hips must be slowly lifted off the floor and raised up. At this moment, the lower part of the body should be higher than the head.
Then you need to try to touch the floor surface behind your head with your toes. Beginners won’t be able to do this right away, but you can try. To help yourself and to maintain balance, you can support the lumbar region with your own hands.
The legs are kept suspended in the air for as long as possible. The axis of the body should create a straight line starting from the shoulders and reaching the ankles.
The neck and shoulders should be relaxed when performing this exercise.
After one minute, the body returns to its original position.

Repeat this exercise five more times. And if you do it three times a week, a woman will be able to reduce her hips and get rid of cellulite.

Physical activity and exercise are one of the main conditions for proper and rapid weight loss.

Moreover, they will help you not only in burning calories, but also in improving your health.

But, if you don't know where to start?

Then you are in the right place.

Today you will find out the most effective exercises for weight loss for multiple body parts.

In addition, I suggest you find out the reasons why fat accumulates. You will also learn why exercise helps you lose weight. And you will understand under what conditions exercise does not help you lose weight, so that you can avoid this in the future.

More...

However, before moving on to the article, let’s go over the reasons for excess weight.

After all, without getting rid of some old habits and foods, no amount of exercise will help you.

Therefore, first things first.

The most common causes of excess weight

Not a large number of Fat in the body is normal for its existence.

But excess fat should be a cause for concern. As indicated, a large amount of fat in the body is very dangerous. This can lead to serious health problems.[

Health problems associated with obesity:

type 2 diabetes
high blood pressure
heart disease and strokes
some types of cancer
osteoarthritis
fatty liver
kidney disease
problems with pregnancy ( high level blood sugar during pregnancy, high blood pressure and increased risk of caesarean section)

And there is whole line reasons why it accumulates in both children and adults. Let's check out the infographic below...

Although the picture is beautifully executed and clearly drawn, it seems to me that not everyone understands the seriousness of it.

Let's go into a little more detail...

1. Too large portions and overeating

If you eat too much, then you can't even dream of having any waistline. People have long begun to lose control over their diet.

It's simple...

Our modern food contains great amount additives, sugar, salt. All these ingredients make us eat.

In addition, people do not let go of their gadgets. They can't focus on food. Therefore, they eat everything in a row and in large quantities, without thinking about portions.

But after eating you should feel a slight feeling of hunger!

2. Weak metabolism

Since we're talking about supplements, it's already clear why you have a poor metabolism. In addition, people today drink too many sugary sodas and juices.

Also, people do not eat enough vegetables, greens and fruits. And many also consume too many medications.

Many experts call all these “ingredients” in your life drugs. They negatively affect your metabolism. Food is not absorbed properly, and even if it is absorbed, it is not what is needed.

3. Stress

Many people do not perceive stress as a cause of excess weight.

But stress often leads to you often skipping some meals. It also happens that you choose the wrong products.

In addition, stress can cause you to completely lose the desire to eat. You will not get enough sleep and rest properly.

This all greatly increases the likelihood of excess weight.

4. Diseases and medicines

Inflammation is associated with headaches, joint pain, heart and vascular diseases. And taking medications, you change many body functions.

As a result, metabolism decreases and appetite increases, and cravings for sweets also appear.

5. Weak muscles

Muscles are one of the main consumers of calories. And, if your muscles are underdeveloped, they will not burn many calories.

You may become completely obese.

Therefore, all you need to do is start doing exercises that help you lose weight and increase muscle mass.

6. Lack of healthy foods and healthy fats in the diet

For example, a sweet cake and a portion of cooked durum wheat pasta. Do you know what I mean?

The fact that wheat will fill you, in addition to carbohydrates, with fiber, and the cake will fill you with sweet and unhealthy mass. Therefore, we can confidently say that calories are not the main thing.

And when you start going to the gym or doing some movement at home, don't skip the basics of healthy eating.

How often should you exercise to lose weight?

If you are just starting out, you must understand that you do not have a large margin of safety yet. Don't fight right off the bat. So after several classes you will get tired. Or you will get injured, both physical and mental.

Start with a few minutes of exercise at a time. Any exercise you choose is better than nothing. And it will help your body gradually get used to physical activity.

Then you can practice a little longer.

Your goal is to work at least half an hour most days of the week. This will give you the maximum benefit from exercise to lose weight.

Are you surprised? Do you think it's too simple and not effective?

Well then, know that walking is the most efficient way burn belly fat. If you follow a healthy diet and walk for 30-45 minutes 4-5 days a week, your goal will be much closer.

And it doesn’t matter whether you are a man or a woman, we can confidently say that they will be effective for both. You can easily do most of these exercises at home without the help of any equipment or personal trainer (except cardio, of course).

If you found this post helpful, please share it with others.

Yes, and write down what exercises you have been doing and for how long, as well as how much they help you.

Carefully organize your sports corner so that no foreign objects disturb you. For exercises performed on the floor, get a soft mat (not necessarily a sports one). You may not need additional equipment, but comfortable clothes and shoes are a must have. Yes, even at home it is necessary to exercise in sneakers to provide support for the foot and ankle. Don't forget about a sports top that securely holds your chest in place.

Exercise at any convenient time - for weight loss, it doesn’t matter at all whether the workout is carried out in the morning, afternoon or evening. Before the main set of exercises, be sure to perform light joint gymnastics. After your workout, do some stretching.

The intensity of the workout depends on your fitness level. Beginners should start with light loads and increase them slowly so that the body gradually gets used to the activity. Overweight girls should avoid high-intensity exercises, as well as jumping movements - they create excessive stress on the heart and joints.

Nutrition and women's home workouts for weight loss

To bring your body into the desired shape, you need not only weight loss exercises, but also a well-structured diet. First, calculate the daily caloric intake needed to lose weight. To do this, use a formula or calculator to calculate your maintenance caloric intake (including training) and subtract 15% from it. The resulting number is your daily calorie intake.

To avoid feeling hungry while on a diet, limit your consumption of useless foods - fast food, sweets, processed foods, sugary drinks. Give preference to healthy, natural foods - cereals, vegetables, dairy products, fish, fruits and dried fruits.

Whatever time of day you exercise, try to eat no later than 1-1.5 hours before training - this way you will protect yourself from nausea, heartburn, heaviness in the stomach, pain in the side and other troubles. For pre-workout intake For food, choose something quickly digestible, non-spicy, non-acidic and not too fatty. Porridge with water or milk, muesli with nuts, boiled or baked potatoes, sandwiches with vegetables or low-fat cheese are ideal.

You should not eat immediately after training, even if you are hungry - let your stomach “calm down” after intense body movements and wait at least 20-30 minutes. But you can and should drink water both after class and during it - physical exercise remove fluid from the body, and its loss must be replenished.

Workout program for losing weight at home

A set of exercises for overweight girls and beginners

It is designed for 3 workouts per week and, in addition to losing weight, is aimed at strengthening the muscular system and ligaments, improving coordination and posture. The exercises are performed in a circular mode, you need to do 4 circles in total. Rest between sets – 30-40 seconds, between circles – 1-3 minutes.

Day I

Squats, 15-20 reps
Knee push-ups, 10-15
lying down, 15-25
"Boat", 10-15
Leg raises lying on your side, 15-20 (per leg)

Day II

Lunges in place, 10-12 (each leg)
Pull your legs back, standing on all fours, 15-20 (per leg)
Swing your legs forward, 20 (per leg)
"Boat", 10-15
Leg raises lying on your back, 12-20
, 30-60 sec

Day III

Squats with wide legs, 15-20
Gluteal bridge, 15-20
Swing your legs forward, 20 (per leg)
Knee push-ups, 10-15
"Boat", 10-15
Plank, 30-60 sec

A set of exercises for women who want to reduce the percentage of subcutaneous fat, but are not overweight

Exercises develop endurance and agility, improve coordination; They are also performed in a circular mode - do 3-4 laps per workout. Rest between circles – 2-3 minutes, between approaches – 0-30 seconds. For women with problems with joints, blood pressure or heart function, this complex is not suitable.

Day I

, 8-15 reps
Lying crunches, 15-25
Squats, 20-30
Plank, 40-80 sec
Swing your legs forward, 30 (per leg)

Day II

Lunges with changing legs while jumping, 10-12 (on each leg)
“Bicycle”, 40-80 sec
, 8-15
Jumping rope, 20-30 times
Plank, 40-80 sec

Day III

Jumping out of a squat, 10-15
Lying leg raises, 15-20
Running in place, 20-40 sec
Static hold of the body in position, 20-40 sec
Plank jumps with alternating narrow and wide foot placement, 16-20 repetitions

A set of exercises for girls to burn fat and create beautiful relief

The exercises work the muscles that form a sexy, proportional female figure - buttocks, hips, back, shoulders, arms. This complex is suitable for those who have a set of dumbbells or elastic bands for fitness in their arsenal. However, dumbbells can be successfully replaced with bottles of water or sand.

Day I

Plie squats, 4x10-12
Hyperextension, 4x12-15
Dumbbell rows to the waist, 4x10-12
Dumbbell curls lying down, 3x10-15
Extension of arms from behind the head, 3x12-15
Lying crunches, 4x15-20

Day II

Romanian deadlift, 4x10-12
Taking the leg back, standing on all fours, 4x12-15
Dumbbell bench press, 4x10-12
Standing dumbbell curls, 3x12-15 (for each arm)
Raising arms through the sides while standing, 3x12-15
Plank, 40-80 sec, 3 sets

Day III

Walking lunges, 4x10 (each leg)
Gluteal bridge, 4x12-15
Push-ups, 3x8-10
One-arm dumbbell row to the waist, 4x10-12 (each side)
Seated dumbbell press, 3x12-15
Lying leg raises, 4x10-20

Style Summary

The most difficult aspect of home workouts for girls is discipline: either family members distract you from classes, or you yourself want to give up everything and lie on the sofa with a pack of cookies. But if you can motivate yourself and make others respect your decision, everything else will seem simple, and training, even the most difficult ones, will begin to be enjoyable.