Exercising for weight loss at home is one of the most effective ways awaken the body of a woman or man in the morning and set it up for an active day. Simple physical exercises allow you to quickly activate your metabolism and charge your body with vivacity and energy. Performing exercises even for one area has a positive effect on the health of the entire body. Muscle training is the key to an elastic and seductive figure. However, it is worth understanding that fast weight loss even the most effective exercises. Regular training for at least 30 days is required to achieve lasting results.
Many men and women believe that in order to achieve any result, they need to visit gyms, work out on special machines, and have a personal instructor. However, all this is not so important if a person has really decided for himself that he needs physical exercise. Sports activities can be successfully carried out at home for both women and men. Moreover, today it is not difficult to find on the Internet or other sources the optimal training program in the form of videos or photos.
- Just 10-15 minutes charge the body with vigor and energy for the whole day.
- Regular physical activity increase the body's stability and endurance.
- Exercise allows you to lose weight and not gain it excess weight in the future in just 30 days.
- Getting up will be easier, drowsiness will subside.
- Metabolic processes in the body will be regulated and balanced.
- Morning exercises helps improve mood and increase brain activity.
Rules for effective morning exercises for weight loss
- Start off physical activities you need to start with a small load in the form of the simplest exercises, and after a few days expand the complex.
- Before charging, it is recommended to drink 1 glass of clean water.
- 1 hour before charging and 2 hours after you should not eat heavily or eat food that is difficult to digest.
- To lose weight, it is recommended to exercise at least 4 times a week, and the exercise should not be too intense, for both women and men.
- Rhythmic music while exercising will help you wake up faster and maintain the desired pace of exercise.
- You should start your workout with a short warm-up to prevent injury, and end with light stretching to tone your muscles.
- You can use different sets of exercises every day.
- The set of exercises should be selected individually, depending on the needs of the person.
- It is recommended to maintain at least 30 days of regular exercise. Although many men and women who fulfill this condition continue to exercise.
Effective exercise for losing weight in the hips, arms and chest
- Warm-up is initial stage any sports training for men and women. Warm-up should include swinging movements of the legs and arms, jumping, spinning and bending. It is possible to use a warm-up in the form of a rhythmic dance to warm up all the muscles or a light jog.
- Hand exercises are an integral part of good exercise. You can use dumbbells or limit yourself to push-ups. Such training will allow you not only to tighten your arm muscles, but also your pectoral muscles.
- Squats are a unique exercise that helps tone your buttocks and thighs. The main condition for the effectiveness of squats is the correct technique: the knees should be at the same level as the feet (without bending forward, as shown in the photo).
You can see an example of performing the simplest charging in the video.
Training the muscles of the arms, back and neck
Proper training of these muscles for 30 days will correct the posture of a man or woman, as well as reduce the load on the spine.
- Starting position (IP): stand near the wall, touching it with your shoulder blades and the sacral area, arms relaxed. Exercises:
- gradual raising of arms to the sides and up;
- raise one hand, then gradually lower it to the side and down, while raising the other hand to the side and up;
- Raising your arms forward and up while maximizing your back relaxation.
- IP: sit straight on a chair. Exercise:
- maximum tilt of the head forward for 20-25 seconds, return to IP;
- alternately rotating the head in one direction and then in the other.
- IP: lie on the floor, put your hands behind your head, bend your legs at the knees. Exercise:
- Slowly pull your head towards your chest until you feel a slight stretching of the muscles in the neck, return to IP.
You can see an example of performing interesting exercises for the arms, back and neck using a stick in the video.
Exercises for losing weight in the abdomen and thighs
Abdominal muscle training will help you regain thin waist, get rid of hanging sides and belly in just 30 days.
- IP: stand up straight.
- Exercise: maximum lunge with one leg forward, squat - repeat at least 20 times;
- running in place with high knees, arms bent at the elbows, palms parallel to the floor - for at least 3 minutes.
- IP: lie on the floor, legs bent at the knees and hip joints, heels together, hands behind the head.
- Exercise: slowly lift your torso up and towards your legs – at least 10 times; straighten your legs, lift them up and lower them down without touching the floor - at least 10 times.
You can see an example of doing abdominal exercises in the video.
Training the thigh and calf muscles for slim legs
Thanks to such exercises, your legs will be slim and toned in just 30 days.
- IP: lie on your side. Exercise:
- bend the upper leg at the knee and hip joints, slowly lift the lower leg up, the body should be straight - 8 times for each leg;
- slowly raise your leg up - 5-8 times on each leg.
- IP: stand straight, feet shoulder-width apart. Exercise:
- Slowly squat down with one leg straightened forward, back straight, heels on the floor, hold for at least 10-15 seconds and return to IP - 3 sets on each leg.
- IP: lie on your back. Exercise:
- raise your legs up at an angle of 90 0 at the hip joints, spread your legs to the sides alternately - 15 times for each.
You can see an example of doing exercises for beautiful legs while listening to music in the video.
There are many options, you just need to choose from the whole variety the most acceptable for a person individually. Thus, simple weight loss exercises will help correct your figure, get rid of flaws and improve health for both women and men.
How do you wake up your body in the morning? You probably drink coffee or freshly squeezed juice, take a contrast shower or turn on your favorite invigorating music. Do you want to know best way wake up and energize your body for the whole day? Of course we're talking about charging!
Many of us believe that exercise can be replaced by everyday activities, but in reality this is not the case. Judge for yourself: household chores are the same every day. This means that the same muscles are involved. In turn, morning exercises, if you periodically change the composition of the exercises, load all muscle groups in turn. And this is a direct path to a slim and toned body!
So, what kind of exercises should you do to lose weight, cheer up and increase the overall tone of the body? Let's figure it out together!
The benefits of morning exercises can hardly be overestimated. Firstly, it helps to quickly “switch” from inaction to active state. In addition, daily exercise for weight loss has a lot of useful “side effects”:
- general health becomes better;
- the body is charged with vigor and energy for the whole day;
- mood and performance improve;
- joint mobility improves;
- metabolic processes in the body are accelerated;
- health improves.
Maybe that's why charging has such a name. You simply charge the body, like mobile phone, for the whole day.
Don't believe me? Let us present another weighty argument. IN Ancient China 10 minutes of morning exercise was equivalent to half an hour of afternoon training. And today the Chinese do exercises every day - both individually in their apartments and en masse - on sports grounds. Therefore, if you don’t know how to lose weight, morning exercises are the best helper!
How to do exercises for weight loss?
We'll talk about specific exercises a little later. First, let's figure out exactly how to perform exercises so that they really bring an effect. So, remember a few simple rules:
- If you want to use exercises every day to lose weight, do it on an empty stomach. In this case, the level of glycogen in the muscles will be as low as possible, which promotes intense melting extra centimeters.
- When doing exercises, breathe as deeply as possible. This way you activate the blood supply to all tissues and saturate the body with oxygen.
- Be sure to warm up. This is very important - both muscles and joints must be ready for the load. If you start exercising right off the bat, you risk getting injured.
- Train intensely. Exercising for weight loss for the lazy is a myth. To lose weight, you need to move. The muscles should tense and the body should get tired. Only in this case will there be any sense.
- Constantly speed up. The faster you move, the sooner the fat folds will melt.
- Do your workout with concentration. Feel your body, listen to the muscles working. These are not empty words: mechanically performed exercises do not bring the same effect as thoughtful and focused movements.
- Change the program. Tired of jumping and swinging your legs? Try weight loss exercises with dumbbells for women. Then change this complex to some other one. Create, invent, try - your body will definitely thank you.
- Morning workout is mandatory, but if you want the process to go faster, also do exercises at night to lose weight. You can make it a little less intense. The main rule is not to rush to the refrigerator after exercise.
Evening exercises for weight loss are less effective than morning exercises, especially if you want to remove a few extra centimeters from your waist. Because the best way to lose weight in the abdominal area is to exercise on an empty stomach.
Exercises for weight loss of the whole body: effective exercises
You know how to do exercises. Now let's figure out which sets of exercises are best to use. Especially for you we have selected the most popular and effective videos with exercises for weight loss at home.
Do you like to sleep longer and are not ready to change your habits? A short 15-minute exercise is just what the doctor ordered:
The second video is exercises at home for beginners. This is a classic version of morning exercises, which is perfect for those who are not ready to immediately move on to intense training:
The third video is a fitness exercise for weight loss: dynamic, invigorating and, of course, very effective. Doing these exercises daily is the best way to get rid of excess fat in a short time:
Choose any of the proposed options, or even better, mix them, and the result will definitely please you.
Lost weight with morning exercises? Share in the comments the recipe for the best exercise for weight loss, and don’t forget the “before” and “after” photos :) We are sure that your example will inspire many!
Diets alone will not get you back in shape. Every dietary restriction requires physical exercise. Otherwise, the body will have nowhere to put the energy that is released when metabolism increases. She simply needs to go out! What can happen without stress on the body? The fat will return to its place, the weight will be restored. The body will be the same as before - as if it had never lost weight.
This is explained simply. When fat cells are broken down, a certain amount of energy is produced that needs to be released. And she needs to give it. The same is true when exercise is used for weight loss without dietary support. Appetite increases, fat is deposited with renewed vigor. Therefore, the two main processes complement each other. And then - an attractive body, tempting shapes, and a slender figure await you. And also an elevated mood due to the surge of endorphins (hormones of happiness).
The benefits of morning exercises
Before eating (in the morning), you should put a load on the abdominal area. With an empty stomach, fat is better removed from the abdominal area.
Physical activity is great for dispelling drowsiness and drowsiness. Starts metabolism.
Exercises performed on an empty stomach speed up fat burning. And all thanks to the low level of glycogen in muscle tissue.
Breathing is uniform and deep, which is required by morning exercises for weight loss, and works mainly on blood circulation. Speeds it up, invigorates it. It also saturates the body with oxygen - all cells. Therefore, throughout the day a person looks much fresher.
Exercise gives a powerful release of hormones of joy and happiness. And this is a wonderful mood, good health. Such people do not experience stress and do not deeply experience their failures. The result is a lack of cravings for food in order to “eat up” a stressful situation.
From searching for a suitable program. It doesn’t matter which one you choose. What's more important is whether you like it. It can be anything: aerobics, gymnastics, yoga, running with warm-up elements, etc.
You should not start training abruptly, nor should you take on complex exercises. The only thing you will get is sprains, soreness and a lack of desire to exercise further.
At first there is adaptation. The muscles will gradually get used to it and begin to withstand the load. The body will perceive new mode. It is known that in order to obtain stable addiction, the action should be repeated at least 20 times. That is, after 3 weeks you will completely enter the new rhythm. And then the exercises will benefit your figure and provide you with health. Exercises are especially effective for losing weight in the abdomen - as the most problematic area.
In the first days, exercises can be started without getting out of bed - lying down. Familiar movements are suitable for this. They are useful because they trigger metabolic processes. For example, stretching. It helps stretch muscles, bones, and ligaments. This also includes elements of body twisting. This is when one part of the body turns in one direction, the other in the opposite direction. They also pull the legs towards the stomach. This movement restores blood flow, accelerates it, and strengthens blood vessels.
When you get up, you need to take deep breaths and exhale several times. You are even allowed to run into the kitchen and drink water - regular or with lemon. This will help the body adjust to physical activity.
Exercises for losing belly fat: effective exercises
The stomach is the most difficult part of the body to lose weight. Therefore, special emphasis is placed on it. Sometimes the complex is built with an emphasis on this zone. We offer several effective exercises.
- Walk in place for half a minute. Inhale – take 4 steps. Exhale – again 4 steps. Try to raise your knees higher.
- Lie down on your back. Place your feet on the floor with your legs bent. Raise your pelvis, then lower it. Alternate movements several times.
- From the same position (lying on your back), raise your legs up. Straighten them, forming a 90-degree angle. Freeze, then lower your legs to the starting position (smoothly). If there are any misunderstandings, morning exercises for weight loss video will help.
- Stand up straight. Straighten your back (hands on your waist). Keep your stomach pulled in. Do alternating lunges in front of you with your legs. They need to be placed as far away as possible.
- From the same position as described above, swing your legs alternately. Try to raise them higher.
- Lie flat on your back. Place your hands behind your back too. Alternately protrude and retract your stomach. At the same time, press on the abdominal wall with your hands.
- Do some deep squats. Hands are at chest level. Stand with your feet firmly on the floor. Exhale while squatting, inhale while returning to the starting position.
Video: exercises for weight loss
If you use video lessons, you can save time on preparing for classes. This makes learning the program much faster. And also - to intensify weight loss, because mistakes are excluded. Immediately the load on the desired muscle groups occurs.
In addition, information is remembered more easily visually. New exercises are easier to learn. The sequence of actions is remembered faster. The example of the masters shows how and what needs to be done, so the tasks are much clearer. And training is more accessible.
You can also immediately compare the loads of each complex to choose the one you need. And one more thing. You save money and time that could have been spent on visiting fitness centers. Download the video - exercises for weight loss will definitely benefit you!
Good day, my wonderful readers. To become the owner perfect figure, it is not enough to observe . Physical activity is also important during this period. But it is not at all necessary to visit gyms. In the morning, exercising for weight loss at home is the best start to the day. I have selected only the best for you. And I'll show you my favorite one.
Still find excuses to get up 15 minutes early? In my opinion, the division of people into owls and larks actually exists only in our heads. Conduct an experiment - don’t sit too long watching TV and go to bed early. Give it a week or two and get used to this rhythm of life. And calmly turn from an owl into a lark. This is a miracle :)
Yes, it’s hard to wake up in the morning - I understand. But, believe me, when you know why you are doing it, or there is an incentive, it is much easier to get up in the morning.
There are 5 good reasons to exercise in the morning:
- Promotes good digestion of food. A 10-20 minute warm-up in the morning helps to “wake up” a slow metabolism after a night’s sleep. Such exercise should contain cardio: it will awaken the body and tone it. Abdominal exercises and stretching additionally massage the digestive organs. They prepare the gastrointestinal tract for better absorption of the first meal. To activate your stomach, you can drink half a glass of plain water a quarter of an hour before meals.
- Improves well-being and gives peace of mind for the whole day. During such exercises, the muscles send a signal to the pituitary gland to release endorphins. And the more endorphins in your blood, the better you will feel.
- Helps build up muscle mass and burn fat. Volume of muscle tissue – important factor, which determines how much fat you will lose. The more of this tissue you have in your body, the more fat you will lose. And when you exercise, you lose mostly fat (muscle doesn't "get thin").
- Boosts immunity. The body becomes more resilient to the effects of viruses and “pests”. Therefore, you will not be afraid of seasonal colds.
- Improves the quality of sexual life. This is perhaps the most piquant reason. During exercise, blood circulation increases and the risk of sexual disorders decreases.
TOP 5 most effective exercises
Below I have selected for your attention a set of five different types. Try several options and evaluate which gymnastics is the most effective for you. Despite the fact that some exercises seem primitive, do not make hasty conclusions. Watch the suggested video for beginners, read the reviews.
And most importantly, do it systematically in the morning. The result will not take long to arrive. Only then do not forget to write about your achievements in the comments to the article. I will rejoice with you.
Exercising in bed
Sometimes you don't feel like getting up in the morning. I noticed that this happens more often in winter. In this case, you can do exercises in bed. Yes, you heard right, you can do it without getting up. And such gymnastics will take at most 5 minutes. Of course, you can’t call it a full workout. But it will help you finally wake up and put you in the mood for the whole day.
Smile before starting exercise. Remember, as in the children's song: “Captain, captain, smile! After all, a smile is a ship’s flag!” 🙂 And in our case, a smile is a wonderful start to the day.
At the next stage, we warm up the cervical vertebrae. We roll over onto our stomachs. We put our hands in front of us (the hands should be turned towards you). In this position, we slowly and smoothly turn our head - down, towards the shoulder, back, towards the second shoulder.
Now let's move on to the back. Without changing the starting position, we make an arc and bend like a cat. Deep entry on the arch and exhalation on the deflection.
You also need to warm up your arms and calf muscles. This video will tell you how to properly perform such exercises.
Morning exercises for weight loss
This workout is designed for every day. It takes a maximum of 10 minutes. When performing such exercises, the muscles of the legs and thighs warm up. It is especially effective for problem areas - thighs. If you want more effect, you can perform the exercise twice a day. You will have both morning and evening exercises.
Before performing such exercises, you must have breakfast. And after exercise, about 30-40 minutes later, you can have a snack, for example, eat fruit.
And this kind of exercise consists of a whole set of exercises. There are head rotations and warm-up exercises for arms and legs. This kind of gymnastics also includes lunges, jumping in place and others. interesting movements. This video will introduce you to them in more detail:
The main thing is not to be lazy, but do everything energetically and with enthusiasm. Remember that not everything will work out the first time, but don’t give up. And reviews from those who do such leg exercises will help you not give up.
Nika: Super! I ran every day for a week and did this warm-up. Think about it, I lost 2 kg
Lesya: When I looked at this exercise on the computer with a pie in my hands, it seemed like nothing complicated. She shook her legs and everything was in order. And when I started doing it myself, there was an ambush. Try to repeat everything exactly.
Lucy: This is the third day I have been sharing this exercise. This is a real record for me. If only you knew how many times before I started doing all sorts of exercises to lose weight. I was missing for more than 1 day. And now I’m really bursting with pride - I’ve held out and I’m not going to give up. Of course the thighs hurt, but it’s a pleasant feeling.
Max: This set of exercises opened my eyes to myself. He helped me understand how decrepit I am :)
Exercises for the stomach and sides
Such activities will make your tummy flat. The exercises themselves are simply superb. They have not lost their relevance for many years. And besides, such gymnastics is universal and will suit everyone. The main thing is to have the desire to study. I do these workouts myself. I recommend combining them with.
Turning, bending, pulling in the abdomen, lifting, etc. will help in the fight against fat on the thighs. This video will tell you more about them
Also check out the reviews. They will tell you a lot of interesting things.
Lyudok: Exercise really helps. I lost almost 1.5 kg in a week. The main thing is not to be lazy and do exercises every day.
Alena: Until I started training, I had a bulging tummy. I've been doing this workout for about 2 weeks now. I don’t know how much I took off, but the sides disappeared))
Nyusya: I lost about 5 kilos in a week thanks to this exercise. I think that if you eat less carbohydrates you can lose more.
Exercise for legs and hips
In fact, these exercises are a continuation of the training described above. The emphasis in this case is on warming up the leg muscles. You can perform such a charge in 20 minutes. Thanks to these daily activities, you will greatly pump up your abdominal and thigh muscles. I described step-by-step exercises in the article ““.
This complex includes half squats, deep squats and other simple but effective movements. This video will tell you more about them.
Try it and you won't regret it. And I think the reviews of those who do such exercises will become a strong argument for you in favor of training. Below I have prepared several such reviews for you.
Marusya: Super gymnastics. I’ve been doing it for the 3rd month now and I don’t eat any harmful foods. The result is a plumb line of 7 kg
Catherine: After such exercises, I can’t even sit down, I can’t walk. How everything hurts - hips, legs, back. The torture is real. but I think that this should be the case for the result to be good.
Marianne : I’ve been doing these exercises every other day for more than a month now. And the result is not bad, almost 5 kg gone. Want great results That’s why I don’t think about quitting.
Exercise for weight loss
This gymnastics is an ideal solution for those who do not like to visit gyms, but want to look decent. This program will help you get the look 100%. The exercises are simple but effective. It will take you at most a quarter of an hour to complete them.
The whole complex is represented by 4 exercises:
- Jumping (20 times).
- Push-ups (10 times).
- Swing your legs in a plank (20 times).
- Leg pull-ups in plank (20 times).
To achieve desired result you need to do 5 laps. For beginners, 3 passes are enough. Just don’t chase speed – quality is important here. Do all movements as efficiently as possible, and do not reduce the number of repetitions. Remember: the slower you do the warm-up, the better the effect will be.
All exercises are short and easy to perform. There are no expenses for visiting expensive gyms, and you won’t need special exercise equipment either. In addition, gymnastics can be performed at any time. And the result will not take long to arrive. You will get rid of excess weight and get energized positive emotions and vigor.
And here is a video that will help you perform gymnastics correctly.
Intensive weight loss is based on two principles: balanced diet and playing sports.
The calorie content of the daily diet should be less than the amount of energy required to function during the day.
Then the body will begin to use up fat reserves.
This rule can be achieved by reducing the amount of calories consumed from food and increasing energy expenditure.
In the first case, you need to reconsider your diet, exclude fatty, sweet and starchy foods from it. Eat evenly throughout the day, without overeating at night. Dinner should always be light. But active rest and sports help you spend more energy. If these two principles are followed, the problem is how to win extra pounds, will be resolved within a few months.
Is exercise effective for losing weight at home?
Any physical activity is useful for weight loss: walking in the park, walking up the stairs, skating, biking, skiing, swimming. However, not everyone likes to relax in this way; for some, certain types of exercise are contraindicated due to health problems. Therefore, it makes sense to exercise daily.
At first glance, it may seem that simple exercises at home on a mat are ineffective. This is not true at all. Firstly, any physical activity speeds up your metabolism. Due to this effect on the body, the fat burning process will occur faster. Secondly, simple exercise is the first step towards serious exercise. It will help accustom your body to minimal physical activity. Gradually, the muscles adapt to the load, it will not be enough for them, and then it will be possible to move on to more complex workouts in the gym or group exercises, jogging.
Thirdly, daily exercise also disciplines and develops the habit of taking care of your body. After all physical fitness an important part of the image, as is the condition of the skin, hair, nails and clothing. A slender, fit figure indicates neatness and neatness. In addition, exercise is good for your health. Doing it in the morning will become an additional source of energy and vigor for the whole day. Active movements improve blood circulation and have a positive effect on overall well-being.
Finally, if you choose the right set of exercises, home exercises really help you lose weight. If you don't neglect it and stick to it proper nutrition, your figure will soon change: your muscles will become stronger, your waist will become slimmer, and extra centimeters will disappear. But for this you need to have patience. You should not look for emergency weight loss methods, how to quickly lose belly fat within a few days. Sharp weight loss is dangerous for the body, so the goal should be to get rid of extra pounds without harm to health, and exercise is an effective assistant on the path to achieving it.
Where to start charging at home
In the first stages, it will be enough to have a mat and comfortable clothes on hand to perform the charging. Gradually the body will get used to the loads, and it will be necessary to complicate the exercises. Here simple equipment that can be purchased at a sporting goods store will come to the rescue:
1) weights;
They are made in the form of a tape made of dense material, inside of which the load is sewn. Weights are attached to the legs or arms to increase the load that the muscles receive during exercise.
2) video clip;
It is a small wheel with handles on the sides. It is traditionally believed that the roller is most effective for the abs, but in fact this simple and compact device allows you to evenly load all muscle groups. It is not easy to perform exercises with it, so you should move on to them after preliminary preparation. But when the question is how to quickly remove belly fat, the video is one of the most effective types sports equipment.
3) dumbbells;
No need to buy big set to be able to change weight. In a sports store you can find collapsible dumbbells that will not take up much space at home, but will allow you to vary the load with their help. After all, in order for the muscles to receive sufficient load, the weight of the weights must increase.
4) fitball;
With this inflatable ball you can perform large number exercises. The big advantage of a fitball is that in addition to the main muscles involved, the vestibular apparatus is trained when working with it. Balls come in smooth and textured surfaces. It is much more important to correctly determine their diameter. Fitballs are available for sale in four sizes, among which you can only choose the right one through experience.
5) mini stepper.
This is a scaled-down model of a real trainer. With the help of a mini-stepper, cardio exercises are performed, during which the heart is trained and at the same time fat is burned. Such equipment will cost more than weights or a fitball, but exercising on it helps you lose weight much faster. A mini-stepper is a machine with two small pedals that you press alternately, so the workout is much the same as walking up stairs. The device can also be used for warming up when performing basic exercises at home and as a final exercise.
Experts, answering the question of how to lose belly fat at home, advise exercising every morning on a mini-stepper before breakfast. During the night, the body's glycogen reserves are depleted. Because of this, mini stepper karyo training performed on an empty stomach will use fat as an energy source. However, this method is only suitable for healthy people and cannot be used only as a temporary measure for weight loss.
Charging options for weight loss at home
Daily exercise, which will help you quickly get rid of your stomach, you should start with a joint warm-up. It will prepare the joints and ligaments for work. You should not neglect it, because this can easily pull a muscle or cause a more serious injury.
Warm-up includes the following exercises:
1) head tilts;
They should be performed from side to side and back and forth carefully, but energetically, with your feet shoulder-width apart, keeping your back straight.
Exercise "Tilting the head"
2) shoulder rotation;
Without changing your body position after the first exercise, you should perform several circular movements with your shoulders back and forth. Do not tilt your chin or tilt it back.
Shoulder Rotation Exercise
3) rotation with hands;
The exercise is similar to the previous one. There is no need to change the position of the body, but your arms should be extended in front of you and rotate your hands towards you and away from you the same number of times.
Exercise “Rotation of the hands”
4) elbow rotation;
Arms should be bent at the elbows, and then, holding the hand at the shoulder, perform circular movements clockwise.
Exercise "Rotation of elbows"
5) knee rotation;
With your feet together, slightly bend your knees, and then describe imaginary circles alternately in one direction and the other.
Exercise "Rotation of the knees"
6) front thigh stretch;
Bend one leg at the knee, holding it with your hand, try to pull it as close to the buttock as possible. When performing this exercise, you should feel a slight stretch in the front of your thigh. To make the task easier for yourself, you can hold onto a support with your other hand, for example, the back of a chair or bed. Perform the exercise several times on each leg.
Exercise “Stretching the front of the thigh”
7) hamstring stretch;
Place one leg in front of you on the heel, and bend the other slightly at the knee, keeping your hands behind your back. From this position, bend forward several times for each leg.
Exercise “Horse Thigh Stretch”
8) back stretching.
Feet should be placed together, lean forward, hands touch the floor, stretching the back muscles as much as possible.
Exercise "Back stretch"
After preliminary joint warm-up, you can move on to the main part of the exercise:
1) bicycle;
This familiar exercise is very effective when you need to quickly remove belly fat. It should be performed from a lying position on your back: raise your legs and make movements that imitate riding a bicycle. If you follow the correct exercise technique, you should feel tension in your abdominal muscles.
Exercise "Bicycle"
2) twisting;
The effect of this exercise is also aimed at strengthening the abdominal muscles. To perform it, you will need a fitball, on which you need to lie on your back, bend your knees, and then lift your body until a slight burning sensation appears in the abdomen. You need to do several approaches with short breaks between them. Crunches, like cycling, help to quickly lose belly fat.
Exercise "Twisting"
3) swing your legs;
They can be performed to the side, as well as in the forward-backward direction. For convenience, hold the back of the chair with your hands. One approach is 20 swings with each leg. Do at least 3 such approaches.
Exercise "Legs Swing"
4) squats;
In this exercise it is important to observe correct technique. Place your feet shoulder-width apart, keep your body straight, and your arms in front of you. Gently bending your knees, but not moving them far forward, sit down until your thighs are parallel to the floor.
Exercise "Squats"
5) push-ups.
This exercise works your arms, back and abs, so performing it allows you to use maximum quantity muscles. At first, you can get over it from your knees, gradually moving on to classic version. It is important not to round your back, not to lower your body down, resting on the floor with either your knees or toes. Perform the exercise 10-12 times. Do several approaches, resting between them.
Exercise "Push-ups"
Exercising for weight loss at home: the secret of success
Main secret in achieving your weight loss goal is patience. You need to be able to wait, as the result does not come immediately. Trying to quickly lose belly fat, many, having not seen any changes for a long time, decide that nothing helps and return to their usual lifestyle, in which there is no place for exercise, but there is delicious candy and cake. You shouldn’t step on the scale and take measurements every day. You can begin to summarize your weight loss results after a few weeks.
All this time you should adhere to the principles of proper nutrition and exercise. In addition to the exercises included in it, there should be other types of physical activity in life, for example, walking. Perhaps exercise will be the first step, after which you will want to do something else: go to gym or swimming pool, dancing or aerobics. The main thing is to do it constantly so that the body gets used to the stress. Then you will be able to quickly remove your belly and make your figure fit and graceful.