A set of exercises for losing weight at home for a month. Exercises for weight loss for beginners at home

Nowadays, the number of people suffering from excess weight is constantly increasing. This is due to the modern lifestyle, snacking on the run, and sedentary work. And everyone wants to have a healthy and beautiful body. Therefore, we have selected weight loss exercises that will help you quickly get rid of those ill-fated kilograms.

It is worth understanding that if you perform the most useful and effective exercises, but continue to eat incorrectly, then you may not even dream of the result. Therefore, we stop eating hamburgers and chocolates and switch to a healthy diet.

Where to start losing weight?

Having made the final decision to lose weight, many do not understand how to start.

Tips to get started:

1. Firstly, We switch to proper and low-calorie foods.
2. Secondly, We decide where we will exercise, in the gym or at home. Don’t expect much benefit from the “rocking chair,” since people go to the gym not to get rid of fat, but to gain muscle mass. If you sign up for any classes, the best choice would be cross-fit or cardio training. At home, you can also lose weight quite a bit, and for free.
3. Third, you need to decide on the training time and do it regularly. After all, in the absence of consistency, you can’t hope for visible results.
4. Fourth, and most importantly, understand why you are going to lose weight. Set a goal and go towards it, and then unimaginable results will not keep you waiting.

How often should you exercise to lose weight quickly?

The third paragraph of the previous section says that you need to decide on the number of workouts per week. In fact, it is enough to adhere to the rule of the golden mean.

You shouldn’t train too much, as it will take a lot of strength and energy, which can lead to loss of desire to lose weight. Classes two to four times a week will be the best option.

Here is a sample workout plan for the week:

• Lesson twice a week. Every time you need to give your best. Sports training time should be approximately an hour to an hour and a half.
• Four workouts a week. You don't always have to try too hard. Performing all exercises with a total time of thirty to forty-five minutes, the intensity of execution is low.
• Three classes per week will be the best choice. You will need to work quite efficiently, but not at full capacity. Training should last at least an hour.

There is no need to exercise more than four times, because the desire to lose weight will quickly disappear. Various complications with the heart and other organs of the body may also arise due to the fact that the body will be unusual in switching from an energy-saving mode to a large number of intense exercises.

Basic rules of diet for weight loss

In order for the weight loss process to proceed quickly enough and not cause harm to health, you should adhere to these basic rules:

• It is necessary to completely limit not only all possible unhealthy foods, but also all alcohol, since it is almost the main cause of excess weight in modern society.
• It is necessary to eat food quite often, but in small portions. This will speed up the digestion process, and calories will go away much faster.
• Drink plenty of water. It helps cleanse the body of harmful substances. In addition, due to frequent heavy drinking, appetite is significantly reduced.
• Be sure to have breakfast and don't eat at least three hours before bed.

Basic rules for training and exercises

When performing exercises, you must follow certain rules:

Warm up before exercise

Indeed, a set of warm-up exercises should be an integral part of training, because without warming up the muscles and joints, they can be injured.

There are two types of warm-up: warming up and stretching muscles. And first you need to warm up. Here is a small list of warm-up exercises that must be performed before each weight loss session.

Muscle warming exercises

These exercises are aimed at preparing the body for training:

Stretching exercises

They must be performed so as not to stretch or tear the muscles during exercise:

The loss of hated centimeters occurs due to the creation of the greenhouse effect. The temperature rises, blood circulation accelerates, sweat is released, due to which fat deposits are reduced.

Unnoticed by yourself, the shaping effect not only eliminates fat reserves, but also cleanses the subcutaneous layers of your problem areas.

Exercises for losing weight in all parts of the body

After you have completed the warm-up, you can begin the actual workout, aimed at quickly burning calories in problem areas. During training, it is necessary to perform exercises for all muscle groups.

Slimming belly

Slimming sides

Slimming buttocks

Slimming thighs

Slimming legs

Slimming arms

Each of the above exercises for losing weight can be repeated several times. The main thing is that the number of approaches is no more than three. Yoga classes are also great for weight loss. Many who have lost weight with yoga leave only positive reviews.

Proper nutrition

Of course, training to lose weight will be a waste of time if you violate the basics of proper nutrition. You don't have to completely limit yourself to food.

It is enough to fulfill the following requirements:

• The main food should be proteins that provide energy without adding excess fat. Examples of protein foods: eggs, fish, cottage cheese, chicken breast. Carbohydrates should also be used in a light daily diet, but on the condition that they are slow carbohydrates. An example of slow carbohydrates: oatmeal and other types of cereals.
• Completely eliminate all kinds of candies, buns, cakes, sweets, chips and fast food from your diet.
• Stop eating white bread. Buns are out of the question.
• Limit the amount of sugar and salt in your food. Salt retains water in the body, which we don’t need at all, and sugar is a prime example of empty calories; we gain excess weight but have no energy.
• You can eat all types of vegetables and fruits with the exception of bananas and grapes, as they contain large amounts of glucose.
• Celery is the best fat burning food.

Remember that losing weight is a combination of two components: training and diet. To have a slim figure and lose extra pounds, physical activity cannot be avoided.

In conclusion, I would like to remind you that when losing weight, the main thing is desire. If a man or woman really needs to lose weight, then they will definitely follow all the rules and achieve the desired weight loss. Do not break the rules of nutrition, train and do exercises strictly according to the plan, and you will achieve everything.

In order to improve your body, get fit, and be healthy, you need to train. If working out in the gym is impossible for some reason, weight loss exercises at home are also suitable. When professional trainers are asked about exercise, the answer is always the same: effective workouts at home for weight loss are the ones you do!

To prevent weight gain, you need to maintain a healthy diet and regular exercise. The basic principle: burn more calories than you consume. An experienced sports trainer will develop an effective exercise plan for losing weight at home. Such a program necessarily includes aerobic, strength training, warm-up and stretching. If done correctly and regularly, the exercises will bring results.

The body needs movement to function properly. Effective exercises for losing weight at home can change your figure no worse than working out in the gym. The greater the muscle volume, the faster the metabolism and the faster calories are burned. The body expends a large amount of energy to maintain muscle mass. But even while eating, walking or sleeping, calories are consumed and fat is burned.

Benefits of working out at home for weight loss:

1. Restoration of body functions.
2. Treatment of diseases.
3. Fast fat burning.
4. Defined muscles for excellent physical fitness.
5. Elimination of “problem areas”.
6. Increased endurance and strong heart muscle.
7. Psychological relaxation.

In order to start the regime of fighting excess fat, a standard workout lasts 30 minutes with breaks between sets of 30-60 seconds.

Photo 1. By training at home you can achieve a slim and pumped up body

What you need for home workouts

Before starting classes, you need to record your weight and volume indicators.

Measure volumes:

• one hand at armpit level;
• waist at its narrowest point;
• hips at the widest point, while keeping your legs closed.

Measurements are taken and weighed once a week.

Equipment: gymnastic mat, rubber band, fitball, jump rope, body bar and dumbbells. For beginners, 1 kg dumbbells are suitable for training; after a couple of workouts, increase the weight by 1 kg. Home workout for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If you can't use a jump rope, jump without it.

When asked by beginners about which exercise machine to buy for their home, experienced trainers advise not an orbital track, a treadmill or an exercise bike. For weight loss training at home, a jump rope is enough. If you find the motivation to jump on it for a few minutes a day, then it makes sense to think about buying a full-fledged simulator.

Photo 2. You can start training with basic exercises on a skipping rope.

Warm-up

Working out for weight loss at home begins with a warm-up to cheer you up. Exercise for home - light jumping, walking or running in place for 6 minutes.

After warming up, you need to stretch the large muscle groups of the legs, arms and back.

Stretching the anterior thigh muscle: stand straight, bend your right leg at the knee, and pull your right hand up to your buttock. Repeat with the left leg.

Stretch the hamstring muscle: with your legs wide apart, bend your right leg at the knee and lean towards the straight left leg. Perform the stretch in the other direction.

Stretching the muscles of the back, sides and abdomen, a set of exercises for losing weight at home:

1. Place your feet shoulder-width apart, reaching as far as possible with your hands towards the toes of your feet.
2. Spread your legs wide, clasp your hands above your head, and lower them in front of you at eye level. At the same time, round your back. Raise your arms above your head and bend at the waist.
3. Taking your right wrist with your left hand, pull it as far as possible and lean to the right. Repeat on the left side. Smoothly lower your arms to your sides, opening your shoulder girdle as much as possible.

Photo 3. Exercises for home fitness using a rubber belt and fitball

People believe that home workouts for weight loss are only suitable for those who have recently started exercising, but this is not true. Training at home includes a full load on the lower and upper body, abs and back. You need to do exercises at home every day, at least 5 days a week.

Exercises for weight loss at home are interval training with a “metabolic effect.” This refers to high-intensity, high-speed endurance training with alternating strength and aerobic exercises at a fast pace. Accelerated fat burning and the process of weight loss continue for a few more hours after exercise. Consider interval fitness exercises.

Aerobic exercise

To quickly lose weight, in addition to the relief muscles, you need to develop the heart muscle. Aerobic exercises for losing weight at home are called “cardio” - the heart begins to work at full strength, shortness of breath and swelling of the body disappear. The blood is saturated with oxygen, calories are burned and the weight loss regime starts.

Cardio training involves performing exercises at the same pace for 30 minutes or more:

• walking at a fast pace;
• jumping;
• swimming;
• Cardio exercises.

For maximum results, athletes perform aerobic home exercises for weight loss 5-7 days a week.

Photo 4. Aerobic training on an orbit track with calculation of calories burned and pedal speed

Home strength exercises for losing weight on legs

Quadriceps femoris

Plie squats with weights

Take a dumbbell weighing at least 5 kg at the base with both hands and stand straight, spread your legs wide, bend your knees slightly. Toes point in the same direction as your knees.

Performing plie:

1. As you inhale, slowly bend your knees and squat until your thighs are parallel to the floor. Hands are motionless.
2. Focusing on your heels, as you exhale, slowly return to IP.

It is important to keep your back straight to avoid injury.

Front swings

Stand with your left side to the chair, grab the back with your left hand. Place your right palm on your thigh.

Technique: sharply raise your straight right leg forward, slowly lower it back (do not throw, the muscle is tense). The exercise works the front surface of the thigh. Do 12 times, repeat with the left leg.

Abs, quadriceps: “climber”

Take a push-up position, body weight on your palms and feet. Pull your right knee to your chest, place your right foot on your toes under your thigh.

Execution technique: abruptly swap legs while jumping - straighten your right leg and bend your left leg, like a climber. Repeat alternately at a fast pace for 30 seconds.

Photo 5. Keep your back straight when performing squats with weighted dumbbells.

Gluteal muscles: “half the bridge”

Lie on the mat on your back, arms along your body, knees bent, feet shoulder-width apart.

As you exhale, lean on your heels and lift your hips off the floor. Keep your back straight and pause for a second. While inhaling, slowly return to IP.

You will make the exercise more difficult if you focus on one leg and lift the other with your hips.

Back lunges - alternately with both legs.

While standing, place the chair on the left, hold on to the chair with your left hand. Lower your right hand.

Performance:

1. Move your right leg back, while simultaneously bending your left knee to an angle of 90 degrees. Bend your right arm at the elbow. The knee of the right leg points to the floor.
2. Push off with your right foot and swing it forward, straightening your legs and right arm.

Repeat 10 times, turn to the chair with your right side and work your left leg.

Abductor muscle: walking with an elastic band

Standing, legs slightly bent, gymnastic band stretched around knees. The back is straight, the head and neck are directed upward.

Technique: walk sideways on bent legs, keeping the elastic band constantly taut. If you place it around your ankles rather than your knees, the exercise will become more difficult.

Photo 6. Exercise pumps up the abs well and removes fat (legs rise no more than 10 cm)

Calves: weighted calf raises

For the exercise you need auxiliary equipment: a board fixed to the floor and a body bar.

Stand on the board (or any handy stable object up to 3 cm high) with half your foot. The knees are straight, the heel remains on the floor. Hold the bodybar (or barbell) on your shoulders, with your back straight.

Execution: rise on your toes, rolling your ankle onto the board and lifting your heel off the floor. Return to IP.

The knees and back are straight, the calves and ankles work.

If there is no board or the exercise is difficult to perform, do heel-to-toe rolls on the floor.

Hamstrings

Fitball required. Lying on your back, place your calves on the fitball so that when you move your legs, your ankles are on the ball.

Execution: Raise your hips, keeping the weight on your shoulder blades and feet. Bend your knees, pulling the ball as close to you as possible, squeezing your hamstrings. Stay for a second and return to the IP.

Photo 7. The elastic band holds the legs together and creates resistance for the effort when moving the leg back.

Home strength exercises for weight loss, chest muscles

"Butterfly"

An effective exercise to strengthen the chest muscles.

Lie on your back with a low pillow under it. Bend your legs at the knees, press your feet to the floor. In your hands are dumbbells weighing up to 4 kg, arms straight, spread to your sides.

Execution: raise straight arms up to eye level, slowly lower. Perform 3 sets of 10 times.

Push-ups, mid-arm position

The main pectoral muscles, deltoids with triceps and partly the back are included in the work.

Lie on the floor, support yourself with straight arms and feet, straight body. Hands shoulder width apart.

Performance:

1. Bend your elbows and lower yourself down as much as possible with your body straight. Do not protrude your elbows, keep them close to your body.
2. Straining your chest and triceps, straighten your arms and stand in the starting position.

If the exercise turns out to be difficult, start doing push-ups from your knees. The feet hook one behind the other.

Photo 8. The “Butterfly” exercise helps create the ideal shape of your hands

Strength exercises for losing arm weight at home

Biceps: Arm Curl

While standing, hold the barbell (bodybar) in front of you with outstretched arms. Turn the palm forward, elbows should be near the torso.

Execution: without lifting your elbows from your torso, raise the barbell up to shoulder level as much as possible. As you exhale, slowly lower the barbell into the IP position.

Shoulders: Standing Dumbbell Raise

Stand up straight, place your feet shoulder-width apart, bend your arms with dumbbells slightly at the elbows and press them to your body.

Performance:

1. As you exhale, raise the dumbbells in front of you to shoulder level, hold for a second, and slowly lower while inhaling.
2. As you exhale, lift the dumbbells from your sides to shoulder level, hold for a second, and slowly lower. Continue alternating.

When lifting dumbbells, do not allow swings or turns.

Triceps: seated dumbbell raises

Sit on a bench or chair, lower your chest to your knees and keep your back straight so that it is parallel to the floor. With your left hand, grab the leg of a chair or bench, and with your right hand, take a dumbbell and press your elbow to your body. Lower the palm with the dumbbell vertically to create an angle of 90 degrees.

Execution: keeping the elbow pressed to the body, while exhaling, raise the dumbbell until the right arm is fully straightened. As you inhale, slowly lower your hand into the IP. Repeat with your left hand.

After several training sessions, you will be able to perform the exercise for both hands at once.

Photo 9. Home fitness workout plan to get rid of extra pounds

Strength exercises for the abdominal muscles

Lower press, “passe”

Sit down on the floor, then move your body back and lean on your forearms (elbows behind you, fingers pointing towards your feet). The right knee and ankle are bent in a passé position, and the left leg is elevated at 45 degrees from the floor.

Execution: smoothly bring the right knee to the chest without changing the position of the left leg and turning the ankle. Hold for a second, return to the starting position. Repeat 8 times for the left and right legs.

Exercise strengthens the abdominal muscles and stabilizes the hip joints. To make it more difficult to exercise at home for weight loss, increase the pace.

Rectus, internal and external oblique and transverse abdominal muscles

Lying on the floor, extend your arms above your head and raise your legs at a 45-degree angle to the floor.

Execution: inhale, lift your head and shoulders off the floor, aim your ribs towards your hip joints, and exhale at the highest point. Both legs are in the air, arms parallel to the legs. Breathing is even. Hold for 4 counts, inhale, and as you exhale, slowly lower to the starting position.

This is a unique type of breathing exercise with activation of all abdominal muscles.

Oblique abdominal muscles

You will need a fitball or a regular ball.

This exercise, like regular crunches, works the oblique muscles.

Lying on your back, spread your arms to the sides and press them firmly to the floor, palms down. Place the fitball between your legs and raise them 90 degrees to your body, bending your knees slightly.

Execution: slowly lower your right leg to the floor parallel to your hand, without releasing the ball, slowly return to the starting position. Repeat with the left leg.

Photo 10. Holding a gymnastic ball between raised legs develops the lower abs

Rectus abdominis, upper and lower abs, accordion exercise

When performing movements, the body folds like harmonious bellows. This is a very effective exercise for losing belly fat at home.

Lie on your back, both hands behind your head, legs extended, heels raised 6-10 centimeters from the floor, toes extended.

Execution: straining your abs, bend and raise your knees to your chest, lifting your hips and upper body onto your shoulder blades. Do 3 sets of 8 times.

The number of repetitions of exercises varies depending on physical fitness.

The combination of cardio exercise with strength exercises is called interval training and makes it possible to reduce the time of home exercises for weight loss to 10-30 minutes.

Photo 11. Variations of the plank with alternate raising of legs and arms, as well as with a fitball

"Metabolic effect" in 10 minutes

The energy consumption of an activity is comparable to 150 minutes of “pure” aerobic exercise. With such a program you can lose weight and improve your well-being. Exercises at a maximum pace alternate with recovery - walking or jogging in place for 15-45 seconds.

Before starting exercises for quick weight loss at home, do a 6-minute warm-up, and after training, do a 5-minute stretch.

Jumping "Rocket"

Place your feet shoulder-width apart and bend your knees, hands on your quadriceps.

Execution: jump, “throwing” your straight arms up over your front. Land softly in IP. Do 2 repetitions 15-24 times.

To complicate the exercise, pick up dumbbells and do a lower squat.

Jumping "Star"

Feet shoulder-width apart, knees bent, arms straight at your sides.

Execution: jump up, raising your straight arms out to your sides to shoulder level. Land softly in IP. The back is always straight.

Do 2 repetitions 15-24 times.

Squats

Feet shoulder-width apart, hands on hips or extended forward.

Execution: squat until your knees form a right angle. The back is straight, the knees do not extend beyond the level of the toes.

Make the exercise more difficult by picking up a body bar or dumbbells.

Back lunges

Stand up straight, feet shoulder-width apart, arms straight at your sides.

Execution: put your right leg as far back as possible, while bending your left at the knee until a right angle is formed. The heel of the supporting leg does not come off the floor. Return to IP. Repeat with the left leg.

Do 2 repetitions 15-24 times.

Complication: jumping lunges with dumbbells in hands.

Stand with your feet shoulder-width apart.

Photo 12. One round of burpees performed at maximum speed.

Technique:

1. Lower yourself into a squat, placing your hands on the floor.
2. Straighten your legs into a plank position.
3. Jump back into a squat and jump up, extending your arms.

For an easy version of burpees, instead of jumping, simply stand up.

Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load also falls on the pectorals, triceps and shoulders. There are practically no muscles that burpees do not affect.

If you have a jump rope, you can replace any one of the exercises listed below with jumping rope for 60 seconds, or supplement your workout with them.

After a metabolic workout, you should drink plenty of water to avoid dehydration. It is also not recommended to eat within 2 hours after exercise.

Fitness exercises on a fitball for beginners

People without preparation are not recommended to immediately begin intensive exercises. If you have trained regularly before, but have taken a long break between classes, you need to start by restoring and strengthening your muscle corset. A strength training program for weight loss at home is ideal for this. Strength exercises increase muscle density, endurance, reduce the risk of injury and prepare the body for increased stress.

Effective exercises for losing weight at home - on a fitness ball (fitball). Beginners start with two sets of 10-15 repetitions, the optimal level is 2-3 sets of 20 repetitions. It is better to do fewer repetitions than to do the exercise incorrectly many times.

Photo 13. The fitball gently kneads the spine, preparing it for power loads

Back muscle exercises

Thoracic region, exercises for the prevention of osteochondrosis

Lie on the exercise ball with your stomach down and put your feet against the wall for stability. Place your arms along your body, palms up.

Technique:

1. Raise your upper body while turning your palms toward the floor and squeeze your shoulder blades. Don't arch your back.
2. Slowly lower and return to IP.

Lumbar

Sitting on the floor with your legs extended, hook a rubber band over your legs and lean forward, creating slight tension in the band.

Technique:

1. Lean back 110 degrees, pull your arms to your chest and squeeze your shoulder blades.
2. Hold on for a second.
3. Slowly return to the IP.

Lower back and abs

Kneeling behind a fitball, rest your elbows on the ball. Lean forward so that your stomach is on the ball.

Technique:

1. Using your elbows, slowly roll the ball forward 5 centimeters.
2. Slowly return to the IP.

To increase the difficulty, you must fully extend your knees during the exercise so that your head, shoulders, hips and feet form a straight line.

Photo 14. Technique for performing shoulder-to-leg pull-ups with a rubber band for the abdominal muscles

Abdominal exercises

Oblique abdominal muscles

Sit on the fitball with your right thigh near the wall, stretching your right leg forward and putting your left leg back. Place your feet against the wall for stability and clasp your hands behind your head.

Technique:

With a straight back, lower your body by the fitball and lift it to the starting position. Perform smoothly, repeat 15 times on each side.

Rectus and oblique abdominal muscles

Lie on the fitball, resting your lower back, and leave your feet pressed to the floor with a confident emphasis. Place your hands to your temples.

Technique:

Raise your body up, stretch your right elbow towards your left knee. Lower to the starting position. Repeat alternately with left and right hands.

Upper press

Lying on the floor on your back, legs straight, squeeze the exercise ball between your legs and raise them at an angle of 45 degrees. Hands are straight, towards the ball.

Technique:

Raise your shoulder blades off the floor and touch the ball with your fingertips. Slowly lower the body into the IP.

This set of exercises improves coordination and keeps muscles toned, preparing for more complex workouts.

Photo 15. A set of workouts to combat fat deposits at home

Exercises for body shaping

The ideal female figure is considered to be an hourglass body shape, when the volume of the chest and hips are equal, with a narrow waist. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. For women of these types, losing weight is not enough; they strive for an ideal shape. For this purpose, shaping is carried out at home - weight loss classes according to an individual program, taking into account the type of figure.

Shaping for a pear-shaped woman

Full, “heavy” hips, a narrow waist and beautiful shoulders - this is what a “pear-shaped” or “triangle” figure looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the training program for losing weight at home for girls has two goals: to tighten the thigh muscles, remove their volume, and increase mass in the chest and shoulders.

Training principle:

1. Lots of lunges and squats.
2. Front swings.
3. Lifting dumbbells.
4. Aerobic exercise.

Focus on the quadriceps, glutes, shoulders and triceps. 12 repetitions of the exercise on the legs, 8 repetitions on the arms.

When correcting the pear, you cannot pump the abductor muscle. Side swings and side steps are not for you!

Table with exercise schedule for 6 weeks

Exercises for an apple figure

Typically of medium height, with narrow hips and a wide waist. It is in the waist that an “apple” woman quickly accumulates fat deposits. Legs and arms are often thin and graceful.

Training direction:

1. Cardio exercise (treadmill, stepper, walking, jumping).
2. Exercises to reduce your waist (rotating a hula hoop, using a gymnastic disc, pumping your abs).
3. Strength loading on the legs (to visually align the lower body with the upper).

Do not do side bends or use an exercise bike or orbitrack.

Photo 16. There is a classification of four main types of female figures

Correction of the “Rectangle” figure

Even a thin “rectangle” girl does not have a waist, no matter how much she twirls the hoop and does crunches. Excess weight with such a figure immediately “settles” on the stomach.

The essence of shaping:

1. Swimming, tennis.
2. Strengthening the rectus abdominis muscle.
3. Strength loads on the legs and chest.

Be sure to include exercises for the abductor muscles and buttocks in your regular exercises.

Another borderline variety of rectangles is the “skinny-fat” type. These are the so-called fat skinny women, when a woman has a thin bone structure, but at the same time there are unevenly distributed fat deposits on the body. It is much more difficult for such girls to remove local fat deposits than for those who just need to lose overall weight.

You might also be interested in:

The principle of training for the “inverted triangle” figure

“Girl-boy” is what the owner of this body type often hears. However, wide, massive shoulders and a narrow pelvis in the absence of a waist can be corrected with home workouts for girls to lose weight.

1. Aerobic exercise on elliptical trainers for the development of thigh muscles.
2. A minimum of strength exercises on the shoulders (push-ups, hand presses are not suitable).
3. Maximum strength training for the hip abductors, gluteal muscles and lower abs.

Swimming, tennis, and other shoulder workouts will make your figure even more masculine. But it is imperative to twist the hoop to highlight the waist.

Table with a schedule for pumping the abdominal muscles

Do hourglasses need training?

Lucky women with this type of figure do not think about what excess fat to remove. Their main goal is to maintain a healthy body weight. For this, basic exercises and regular cardio training are enough. Walking, running, swimming, jumping rope and elliptical exercises are equally beneficial for the hourglass.

Training rules: drawing up a regime

There are many systems for training at home. Interval training is suitable for weight loss, but there are other approaches.

Classes using a split program, designed for three days of strength training per week, alternating exercises for different muscle groups, are effective. On days without strength training, do aerobic training.

• Monday - running.
• Tuesday - legs and abs.
• Wednesday - walking and jumping rope.
• Thursday - back and arms.
• Friday - swimming.
• Saturday - chest and legs.
• Sunday is a day off.

This is just a general example, because a split system is selected individually for each person.

Photo 17. An elliptical trainer improves the functioning of the cardiovascular system and pumps up the calf muscles

How not to lose the incentive to workout at home?

Unfortunately, motivation to exercise at home for weight loss tends to wane because there are other things to do at home.

The main advice that can be given in such a situation is quite simple: develop a positive dependence on activities. Then you will be drawn to training with “terrible force.”

Create a plan

The important thing here is to plan your home workouts in the same way as your gym workouts. Schedule the same time regularly, write down a plan and schedule for 3 weeks in advance. Once you've completed these three weeks, you'll be in a routine and won't even think about skipping a workout.

Change exercises

Also add variety to your weight loss workout program at home by varying and alternating exercises. Limitation in additional equipment does not mean monotony - perform different exercises with the same equipment. Use the tools you have at home - even a rolling pin or towel will do for many exercises.

Photo 18. Using a towel will add variety to your workout routine and make it easier to complete.

Turn weight loss into a game!

You can’t ignore the competitive element; involve your family or friends in your training and measure volumes at the same time. At the beginning, winning on measurements motivates you, and after a couple of weeks of regular exercise, you will see long-awaited changes in your figure.

Be first!

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Many people cannot bring themselves to exercise in sports clubs.

In such a situation, you can start training at home.

Basic rules for training for weight loss at home

As with any physical activity, to achieve the desired result you must adhere to the basic rules of doing the exercises:

There remains one more, but extremely controversial issue. Is it allowed to drink during the training process?

According to research from Georgetown University, you shouldn't drink liquids during workouts. This can cause hyponathermia.

This is a disease in which the kidneys are unable to secrete enough fluid to cover the water the athlete drinks. The consequences are quite serious: dizziness, disorientation, severe cramps or headaches, in some cases it can provoke coma and even death.

In most cases, this condition occurs after 3 to 4 hours of intense training. In rare cases, this time can be reduced to an hour.

Which once again confirms the need to adhere to the recommended time frame for sports activity for an untrained person.

Other studies suggest that you should drink water during exercise. Because during active exercise, a person loses a lot of fluid, which causes dehydration, and, accordingly, a deterioration in the functioning of the heart, which cannot properly circulate blood, as it thickens during exercise.

Supporters of both positions provide a lot of substantiated evidence for their own statements, but so far there is no clear answer to the question. So what to do?

It is important to listen carefully to your body's needs and follow basic advice.

Before training, you need to drink a glass of cool water, approximately half an hour before the start of the training process. This will replenish the proper amount of fluid.

If you are very thirsty during a workout, it is important to remember that you should not drink cold liquid. You can only drink water at room temperature.

When drinking water, you need to drink it in slow sips. In addition, you should not drink sweetened or acidified liquids, as this will trigger the gastrointestinal tract, which is dormant during sports activities.

Important! Drinking no more than one glass of water is allowed, or your kidneys will start working in emergency mode.

Which can also cause hypothermia.

Proper warm-up

Before starting a workout, the body needs to be properly warmed up. This will protect yourself from injury.

How to warm up before performing a set of exercises for weight loss? It should start from the head, smoothly moving down (from the neck to the feet).

Circular rotations of the joints, 10 approaches in each direction, are ideal as a warm-up. In this way you need to warm up the whole body.

Find out a set of exercises for losing weight with cardio in the video.

Morning exercises for back flexibility

Many people with weight problems have a concomitant disease - osteochondrosis. It is also called the disease of office workers, because clerks are forced to sit for a long time.

Due to osteochondrosis, the brain does not receive the required amount of blood, which causes frequent headaches, blurred vision and decreased immunity. In order to overcome this problem, strengthen your back muscles, correct your posture and make your gait beautiful, a five-step method of morning exercises will come in handy.

She develops the spine well:

A set of exercises for quick weight loss in the abdomen and sides

The largest amount of fat deposits accumulates in the waist and abdomen. Next, we will present a complex that will help you lose weight in these problem areas.

In order to constantly keep your body in good shape, is it necessary to go to a fitness club? Just a few years ago, the answer to this question would have been a resounding yes, but today more and more people are giving up going to fitness centers and choosing fitness at home (weight loss exercises at home). As a rule, there are several reasons for this:

• Firstly, saving money. A subscription to a fitness club is not a cheap pleasure.
• Secondly, saving time. Even if the fitness club is located near your home, you will still have to spend some time on the road.
• Thirdly, inventory availability. Everything you need for fitness at home can be purchased in any city.
• Fourthly, availability of information. On the Internet you can easily find exercises for weight loss, a complex for home, etc., but there is also a downside. A lot of information on the topic of fitness is unreliable. Therefore, in this article we will look at effective ways to lose weight at home.

A set of exercises for home fitness

The basis of an independent fitness program is exercises without weights, and in gyms they mainly work with additional weights (dumbbells, expanders, body bars, etc.). If your goal is to lose weight and maintain muscle tone, you do not have to use fashionable exercise equipment; it is quite enough to exercise at home, using a set of exercises aimed not only at burning fat, but also strengthening muscles.

Fitness classes should begin with a warm-up. For the first five minutes, you need to alternate between regular running and jumping rope. These exercises are followed by fast knee raises and jump squats. It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat. Your thighs should be parallel to the floor. Push off with your feet and jump, raising your arms, then return to the squat. After twenty jumps you can rest.

The last five minutes is devoted to running with heels, as well as abdominal crunches. In order to achieve maximum effect, it is necessary to perform several repetitions. Perform exercises with full range of motion.

Exercises for all muscle groups

A five-day complex should include working out all muscle groups. To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times. After this, you should perform and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten your lower abdomen and work your abs. This is followed by twisting in different directions, which is preferably performed on a fitball. Make sure that the pelvis does not fall down so as not to shift the load. Twisting should be done for 15-20 repetitions.

This is followed by squats 15-20 times and lunges in a standing position. Thanks to them, you can strengthen your gluteal muscle and pump up your legs. This complex is also performed on all fours, which must be performed 20-25 times.

To strengthen your arms, you will need 1 kg dumbbells. The first exercise is aimed at working the biceps. The elbows should be pressed to the sides, the body motionless. The idea is to bend and straighten your arms. Perform 10-25 times.

We strengthen the triceps as follows: we raise our lowered arms behind our heads and bend them at the elbows. We perform this exercise 15 times.

How many times a week should you train?

To get rid of excess weight, the body must burn as many calories as possible. Professional trainers recommend doing weight loss at home five times a week, including strength and cardio exercises.

In addition to fitness at home, it is necessary to include in the program running in the fresh air, exercise on an exercise bike, treadmill, skiing, Nordic and regular walking, and swimming. These cardio workouts will help you lose weight and tone your figure.

How long do you need to train to achieve results?

We have already figured out that we will have two types of training: strength and cardio. Each of them requires concentration and effort.

Cardio training should last at least 30 minutes and no more than an hour. For example, 7 minutes are spent kneading the joints, followed by running or other cardio exercise for 25 minutes. At the end, you need to spend five minutes stretching. This is one option for doing cardio training, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is an hour.

The power complex takes at least 45 minutes and no more than an hour and a half. The rest time between sets and exercises depends on your training program. Most often, a home set of physical exercises for weight loss includes resting between repetitions for no more than 45 seconds, and between exercises - no more than a minute and a half.

Inventory

The usefulness of your training program will depend on how rich your choice of sports equipment is. It is impossible to place several exercise machines at once at home, so you need to decide what kind of equipment you will have to purchase. If you choose running, swimming or walking as your cardio exercise, then you should not buy exercise bikes or treadmills. Instead, you can safely place equipment for strength exercises.

If it is convenient for you to carry out fat burning workouts at home, then you need to buy a treadmill or exercise bike. Their prices, of course, are not small, but a subscription to a fitness center will still cost more. If you are not ready to invest a large sum in expensive equipment, we advise you to buy a budget cardio machine - a jump rope. The benefits from it are no less than from a treadmill, and it costs several times less. We've sorted out the equipment for cardio training, now let's move on to strength training.

Physical exercises for losing weight at home, in addition to cardio equipment, involve the following equipment:

• Two dumbbells. It is better if they are collapsible so that you can easily adjust the additional weight. The weight of each dumbbell when fully assembled is no more than 5 kg.
• Velcro weights. With them, physical exercises for losing weight in the abdomen and thighs will be much more effective.
• Rubber mat. It is useful for exercises in a lying position, for example, for pumping the abdominal muscles.
• Fitball. Any set of the best exercises for weight loss is not complete without training on this wonderful simulator. It is a large ball made of durable rubber. You need to choose a fitball depending on your height, otherwise there will be no effect from your training.

How to create a training program for fitness classes at home?

We have already mentioned that there are a lot of low-quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to create one yourself, you need to know several principles that make up a home fitness program:

1. The training complex should include high-repetition and static exercises. The first ones are performed 15 times in one approach. Static exercises are aimed at contracting muscles for a certain amount of time.
2. Each muscle group should be trained once a week.
3. Rest between exercises should be no more than two minutes.
4. Rest between approaches - no more than 45 seconds.

These are the four basic principles that form the basis of a good home fitness training program.

It should be noted that all strength training programs can be divided into two groups: circuit training and split.

Circuit training

Physical exercises for weight loss at home can be carried out in a circular system, that is, without rest between exercises. For example, your training circuit consists of five exercises. You complete the first exercise and immediately move on to the second (without rest), then to the third, and so on until you complete all five. Afterwards you rest for 2-3 minutes and go through another round of exercises. The training program can consist of 3-5 laps.

What exercises should be included in the training circuit?

These can be at home exercises such as squats, push-ups, lunges, crunches, etc. It is very important that each one targets a different muscle group.

Split program

Unlike circuit training, a split program allows for rest between sets. For example, today you must perform a complex that works the muscles of the abdomen, arms, and To do this, you need to perform three exercises for each area and do 20 repetitions.

You should first perform one set of glute exercises, then rest for 45 seconds and do another set of the same exercise. After you complete three sets of one exercise, you need to pause (one and a half to two minutes) and continue. for home) according to the split program is primarily aimed at maintaining your muscles in tone. To get rid of excess weight, this program must be supplemented with cardio training. Always remember this!

Let's sum it up

Now you know how to properly structure your home workouts and what physical exercises to lose weight at home to select for your training program. Remember that a good figure depends only 50% on training, the other half of success belongs to proper nutrition.

The set of exercises for weight loss contains 20 different exercises aimed at working the main muscle groups. The exercises presented in this complex are perfect for doing independently at home. You do not need any special physical training; you can easily repeat these exercises.

This complex is designed for active loads and you will have to sweat a lot while performing this gymnastics. But you won’t have to wait long for the results. These exercises are best performed every other day. This way your muscles will have time to recover and rest. And doing gymnastics will definitely improve your mood.

Here are a few rules for doing exercises to lose weight:

• You should eat food at least an hour before the start of class
• You should not eat high-calorie (fatty) foods; read more about proper diet in the article
• During class, be sure to drink clean, still water (no more than 1-2 sips at a time)
• during training, try to breathe correctly, deeply (inhale through your nose and exhale through your mouth)
• After finishing the class, try not to drink for 30-40 minutes and not eat for 3 hours. (Everything you eat immediately after training will go towards building muscle mass. Therefore, if you want to lose weight, rather than not participate in a body builder or sumo wrestler competition, it is better to abstain from food).
• each exercise must be completed up to 50 times. This is very difficult for a beginner, so you shouldn’t overdo it right away. Increase the load gradually. Remember that muscle pain from oversaturation with lactic acid will not give you the most pleasant sensation, and the resulting microtraumas to muscle tissue will not allow you to fully perform a set of exercises next time. Therefore, everything is good in moderation.
• if you have a limited amount of time, you can break the complex into several stages
• in order to always keep yourself in shape, start

20 best exercises for weight loss

1. Squats

This exercise works the muscles of the buttocks, back and abs, as well as the back of the thigh.

Squat so that your thighs are parallel to the floor and return to the starting position.

2. Push-ups

The exercise tightens the back muscles, biceps and triceps well.

When doing this, your hands should be close to each other. The wrists should be in line with the shoulders. When doing push-ups, press your elbows as close to your body as possible.

3. Bridge

The exercise tightens the muscles of the back and buttocks.

When doing this, try to push your pelvis up as high as possible.

4. Forward Lunges

The exercise works the front of the thigh and gluteal muscle.

Make alternate lunges on your right and then on your left leg. In this case, the thigh of the leg that lunges should be parallel to the floor when lunging.

5. Board

The exercise targets all the muscles of your core

Place your forearms parallel to one another and lift your body so that your feet are on your toes. Stay in this position for 90 seconds (if it is very difficult to immediately stand for 90 seconds, you can gradually increase the time).

6. Back swing

This exercise tightens the muscles of the back thigh and buttocks, and also serves as an excellent stretch.

7. Deep triceps

From the name it is clear that the exercise is mainly aimed at the back of the shoulder (triceps).

This exercise can be performed with your hands resting on any stable object: a sofa, a step, a bench in the gym, etc.

If you find it difficult to perform the exercise, place your hands a little wider or do the exercise with less amplitude.

8. Ballance

This exercise is good for the back muscles.

From the “on all fours” pose, come out into a straight line by raising your opposite arm and leg. You need to stand in this position for 90 seconds.

9. Bicycle with crunches

This exercise works all the abdominal muscles.

Raise the opposite leg and elbow alternately.

10. Balancing over the floor

This exercise is good for the lower abdominal and back muscles.

Raise your legs as close to the floor as possible without touching it. If you find it very difficult, bend your knees. Stay in this position for 90 seconds.

11. Side lunges

Lateral lunges target the anterior thigh muscles and buttocks. The exercise also eliminates the so-called “ears”

12. Burpee exercise.

Exercise for all muscle groups

13. Lunges forward and backward

The exercise is beneficial for all muscles of the thighs and buttocks.

14. Pull-up

Pull-ups are designed for the latissimus and other types of back muscles.

If you don’t have a horizontal bar or wall bars, you can replace this exercise with another. Lie on the floor, face to the floor. Extend your arms and legs to their full length. Raise your legs and arms and hold them in this position for 90 seconds.

15.Star jump

This exercise allows you to relax and stretch the entire spinal column. The exercise is also aimed at actively burning calories.

16. Plie

This exercise works the inner thigh.

It is necessary to squat without lifting your heels from the floor with your knees apart.

17.Climber

The exercise combines stress on the muscles of the arms, legs and back

When pulling up your knee, try to keep your torso in one line.

18. Jump with overlap

Helps unload the lower muscle groups and stretch the front of the thigh. When performing an exercise, calories are actively burned.

19. Tuck jump.

Strengthens the abdominal muscles and improves coordination of movements. Like all jumps, the exercise increases blood circulation and helps burn calories.

20. Exercise “Frog”

This exercise stimulates and works the muscles of the legs and buttocks. Since the exercise is performed at a fairly high pace, it promotes active fat burning and the removal of toxins from the body through sweat.

It's no secret that for effective weight loss you should also eat right and drink enough fluids.

That's all!

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