What young women do not fall back on in the struggle for beautiful shapes. Most of the time, when you want to lose a few pounds, dieting comes to mind. After good results, many women return to their normal diet and after a while find the old number on the scales with horror.
The fact is, proper or dietary nutrition is not everything in the fight against obesity. To speed up the results, and most importantly, to firm them up, effective exercises for losing weight belly and sides at home will help. If for some reason you are having problems exercising in the morning, evening weight loss workouts are also a good option. The main thing is to start and think about the result. Read more about the benefits and rules of exercising at home later in this article.
Why is exercise useful for weight loss?
Charging not only helps melt extra inches, it also has many other positive aspects.
Like:
- Regular exercise helps develop physical strength and endurance;
- Strengthens all the muscles in the body;
- Metabolism improves, which makes weight loss faster;
- You will have a boost in strength and energy, it will be easier to wake up in the morning;
- Exercise improves brain function and gives you a good mood all day;
- You will become leaner and more attractive, you will feel better.
Basic exercises
In order for charging to be beneficial and only get good results, it is important to follow important recommendations:
- Exercise should be done regularly. Let it be only 10 minutes, but every day and better at the same time.
- You need to start with a simple one, gradually increasing the load and class time.
- The morning exercise for weight loss of the abdomen and sides is done before breakfast. It is recommended that you drink a glass of water after waking up before exercising.
- The daily morning exercises for weight loss include alternating exercises for different muscle groups.
- When training not only for muscle tone, but also for weight loss, a special set of exercises should be drawn up and calculated, which lasts at least 30 minutes, since fat reserves are only used up after 20 minutes of training.
- You shouldn't take long breaks between exercises - one minute is enough for an intense pace.
- Happy music and special equipment (rope, fitball, hoop, ball, dumbbells, etc. ) make your workout more fun and exciting.
- It is not recommended to eat an hour and 2 hours after class to lose weight.
- Always start with a little warm-up to warm up the muscles and end the workout properly with stretching exercises.
- You need to develop a set of exercises that are right for you.
Effective exercises for weight loss at home in such a complex will bring the maximum benefit in the morning:
- First, do a warm up to warm up your muscles. Make bends and circular motions with your neck, twist your pelvis, tilt your torso left and right, swing your legs and arms, and jump. Jogging in the park or on the treadmill is suitable as a warm-up program.
- Train your arm muscles. To do this, you can do push-ups or do simple exercises with dumbbells. Bend your elbows, raise them perpendicular to your body, do several repetitions.
- Train your leg muscles. The easiest way to do it is to do squats, but it has to be done right. Keep your knees level with your feet. Do not rush to squat, because while doing the exercise slowly, the muscles of the thighs and buttocks will be well tensed.
And now let's analyze exercises for different muscle groups that can be included in your morning weight loss routine.
For abdominal muscles
In order for the abdomen to slim down and become elastic, train the abdominal muscles during exercise:
- Run in place for at least 1 minute, lifting your knees with your hands on your hips, trying to reach your palms with your knees.
- Stand straight, throw one leg forward, then you need to sit down and return to the starting position. Repeat the same thing with the other leg. At least 20 times.
- Sit on your feet with your heels together and lie on your back. Put your hands behind your head and lift yourself up as slowly as possible, like you're pumping your abs. Do at least 10-15 repetitions. Do not hurry!
- Lie on your back and raise your straight legs at a 90 degree angle, then lower them and repeat the process. Do 3 sets of 15 reps. The pressing of different types of threads also works perfectly.
For the arm, neck and back muscles
Stand against the wall, propping yourself on your sacrum and shoulder blades, raise your arms and slowly spread them out to your sides. The starting position is the same. Slowly take one hand aside and lower it while simultaneously taking the other hand aside and lifting it up. The position is the same. Hands are down. Slowly raise both arms at the same time without putting any strain on your back.
Sit in a chair with your back straight. Lower your head, contract your neck muscles, and hold this position for about 20 seconds. Place your hands on the table with your elbows bent. Rest your chin in the palm of your hand. Press your chin down slightly and fight back with your hands. Hold this position for 5 seconds, relax, and repeat again. Make a half turn of the head first to the left, then to the right.
Lie on the floor, bend your legs, keep your hands under the back of your head. Slowly stretch your head towards your chest and pause for a moment. Relax.
For legs and hips
Charging is unimaginable without lunges, which perfectly train all the muscles of the legs. Jump back and forth on each leg 3-4 sets of 15-20 times.
- Plie squats help keep your legs lean and fit.
- A simple but effective exercise bike burns calories, tones the leg and abdominal muscles.
- Swing forward, backward, and sideways. To increase the effect, you can squat before swinging.
- Jump up, to the sides, on one and both legs.
- Skipping rope.
- Run.
Lie on your side and bend your upper leg at the knee joint in front of you. Slowly lift your lower leg and place it in position. The body line should stay straight, watch this. Do 2-3 repetitions on each leg 8-10 times.
Lie on your left side with your palm under your head, slowly lifting your extended leg upward - 8-10 repetitions for each leg.
Starting position - you lie on your back. Lift your legs up, slightly bent at the knees. Point your socks at you. First, slowly take one leg to the side, then return to the starting position. Repeat with the other leg. Do 15-20 repetitions.
For pages and press
Fitball will help you perform exercises for a nice belly. So let's get started. Kneel down and place the ball on your right. Bring your left leg forward and bend it at the knee joint. Place your right hand on the ball and place your left hand behind your head. So tilt your body slightly forward and to the left. The hips should remain motionless. Repeat the movements with the other leg. 10-15 repetitions.
Such an exercise will help work out the obliques. Sit on the ball with your back straight and legs apart. Roll the fitball in different directions with your buttocks, but make sure your body is still.
Lie on the floor and bend your knees and place them on the ball. Roll the fitball in different directions. If the task seems too easy to you, do the complicated version - squeeze the ball between your knees, raise your legs at a right angle, and then lower them alternately to the right and left.
Breathing exercises
In order for training to be as effective as possible and to help reduce body volume, you need to teach proper breathing.
Here are some basic exercises for beginners:
- Inhale as deeply as possible, count to 4, hold your breath, and slowly exhale calmly.
- Inhale deeply as you draw in your stomach and slowly exhale through pursed lips. Take turns tensing and relaxing your abs at this point. Repeat 8-10 times.
- Lie on your back with your knees bent. Place your left palm on your chest and your right palm on your stomach. Inhale and exhale by applying gentle pressure with both hands. Inhale, straighten your chest, pull in your stomach and press down with the palm of your hand. As you exhale, inflate your stomach and press lightly on your chest with your hand.
- Sit in a chair with your back straight and legs flat. Inhale into your stomach and strain and relax your abs 8-40 times.
Weight loss exercises not only allow you to get rid of extra inches of problem areas, but also fill you with energy and good mood throughout the day. You will feel vital and energetic and joint and back problems will disappear. Exercise regularly, be beautiful and slim!