Good afternoon, dear site visitors
I think each of us understands how wonderful it is to have a healthy toned body! Yet most people strive for this, however, it happens that the real state of things becomes far from it.
Gained extra pounds during pregnancy, being in a state of stress for a long time, “harmful” snacks at work, lack of a balanced diet, hypo-dynamic lifestyle – all this causes weight to grow, and then there is a need to find something that will help restore slenderness, beauty and health .
One of the main rules in this situation is an increase in physical activity.
1. What set of exercises is right for you?
In order for fat burning to begin, and in order to lose weight quickly, you need not just to find effective exercises, but to pick them up so that they meet the level of training and are aimed at eliminating a specific problem. However, if you need to lose excess weight in any one area, you should not only deal with it.
More effective will be exercises for weight loss for the whole body, only with an emphasis on the most problematic area. Do not overdo it with the load or do the exercises that simply do not like – it will quickly discourage any desire to do, not allowing to see at least some noticeable results.
Complex exercises for your body:
- Shaping – this set of exercises will certainly adjust your figure. And thanks to your dance moves + aerobics, you will soon be able to get rid of your problem areas. Since the movements in the shaping are very fast, then, therefore, it will suit the energetic girls, who are focused on quick results.
- Pilates – This is the safest set of exercises that will suit everyone. It consists in slow stretching movements. And aimed at training the press, small pelvis and back. This set of exercises for pregnant women and mummies perfectly will approach.
- Fitball – This is a complex exercise with a large ball. This complex will help get rid of fat deposits and strengthen your muscles.
- Belly dance – this complex will suit all lovers of oriental motifs. Catching up with oriental dances regularly, you can easily acquire a graceful appearance and get rid of excess fat. And contribute to this is that the main burden in this set of exercises is directed specifically to the hips and abdominals.
Choosing any set of exercises and doing it regularly, you will not only lose weight and improve your figure, but also improve your body, improve your mood and become more stress-resistant.
2. TOP-7 – Effective exercises for weight loss at home without simulators
Among the infinite multitude are the most effective exercises. Impressive results can be achieved in a short time by including the following in your program:
- Run – this is a simple and affordable sport that involves the majority of large muscle groups. In addition, it allows you to develop coordination, lightness and mobility, has a meditative effect, which allows you to get rid of stress, and also helps you lose weight quickly.
- Fast walk – This is an alternative to running, especially important for beginners, the preparation of which does not allow to immediately start running. Regular exercise will ensure the burning of fat and in the future will allow you to go on a run.
- Jumps – provide fast weight loss. Can be performed with a rope (normal, on one leg, etc.). But they can be performed without using any equipment: from a semi-sub, with a girth of the knees, etc.
- Strap – it includes any highly effective set of exercises. This universal exercise allows you to keep the muscles of the body and limbs in good shape. Cycling the whole body in the work, the bar has various modifications: on the forearms, straight arms, lateral, with a raised leg.
- Push ups. Without them, not losing weight is trying to lose weight. Also, like a slat, pushups involve the major muscle groups, plus they make the chest more expressive and taut.
- Squats – allow you to work the muscles of the buttocks, the back of the thighs, back, press. Especially it is necessary to highlight the variation of the exercise “plié”, with widely spread knees, when the body is located in one plane (the loin is not curved) – this is a very effective way of losing weight in the problem inner thighs.
- Swing legs – available in various variations for slimming the hips and buttocks: sitting, lying on its side, from a position on all fours.
3. Useful tips and guidelines for doing weight loss exercises
It will be really fruitful to do the exercises if you follow some rules and follow the recommendations accurately. Without any of them, fat burning simply will not start, and some will enhance the effect and achieve the desired form only in a shorter time.
- Any classes, be it running, fitness training, dancing, etc., necessarily require warm up. This will prepare the muscles, ligaments and joints, warm them, which minimizes the likelihood of injury.
- Training should be intense, but still in a fairly gentle mode. 3-4 times a week it is enough that the body receives the necessary load in order to make the body say goodbye to those extra pounds and at the same time have the opportunity to recover.
- Minimum breaks between approaches – 30 sec. quite enough. But not to give up all the breathing at all, it will only lead to an early overworking of the body (physical, moral), which will lead to stagnation in training or even their complete cessation. But regularity is the key to losing weight.
- Between exercises you need to drink water, but only a little bit. – One or two sips will be enough. Water will speed up metabolism, and hence fat burning too.
- Proper execution technique – recipe for success. If you do not comply with this rule, exercise will not bring benefits, and can also cause harm – lead to injury.
- There will be no results (even if it will be the most effective) exercises, if you eat at the same time, with anything, without any system and in unreasonable quantities. It does not mean a diet for quick weight loss, but adjust the menu and diet nevertheless it is necessary, bringing it closer to the variant recommended by nutritionists.
- Training should be carried out at least an hour later. After completing classes, you should not eat anything for the next 2 hours,
4. 15 most effective exercises
Exercises for burning belly fat
The most popular among women are exercises for losing belly, especially after the birth of a child.
- Sitting on the floor, raise the legs (tibia parallel to the floor), extend the arms along this line, while the body is slightly tilted to the floor. Hold for as long as possible at this stage, gradually increasing the time.
- Plank with forearms (on outstretched arms for advanced). Hold 90 sec.
Exercises for the buttocks and thighs
- Standing on all fours, lift the elongated leg up, repeat the second. Then repeats, but, leg bent at the knee.
- Plie – squats, when the legs are wide apart – knees are bred to the side. It is important to widely spread your knees and make sure that the body does not collapse, as if the whole body is sandwiched between two planes and moves strictly up and down.
Exercises for the abdomen and sides
- The combination of twisting with the bike. In the prone position, pull the knee to the chest, raise the body to it for a meeting (hands behind the head). Next is performed on the other side.
- Side plank, leaning on the forearm. In a more complex version, the emphasis is on the extended arm, the second one is directed upwards.
Such exercises for weight loss and many others, in large quantities are offered for viewing on the Internet. This will help in the home to control the correct execution.
There are exercises that will make the legs seductive and irresistible. Here are the ones that will achieve the desired result:
- Lunges vered. It is important that the thigh that comes forward is parallel to the floor, and a right angle is formed in the knees.
- Raising the pelvis. Position: lie on your back, feet to the floor shoulder-width apart. Taz should be raised as high as possible.
On the hands are also very relevant exercises for women
- Pushups – these exercises are the most effective and at the same time involve many muscles, giving benefit to hands and also other parts of the body. Beginners can perform the exercise from the wall. Try to press your elbows against the body.
- Lean on the back of a steady surface with your hands (for example, on a steady chair), perform push-ups. Hands should be brought as close as possible.
Exercises for the abdomen will give a slim waist, and the silhouette is more attractive and elegant. Effective exercises for this:
- Lie on your back and hold, straight legs 15-20 cm above the floor. It is important that the loins come into contact with the floor.
- Twists to the side. Standing upright, arms should be folded in front of the chest and “peeked” behind the back, while pulling the spine up with inhalation, and curling up even more with exhalation.
Thin waist in 7 minutes:
- Mimic exercise: maximally inflate the cheeks and linger on 2-3 accounts; release the air by folding your lips together; and then smile broadly, not opening lips.
- Working the corners of the mouth, raise the cheeks high to the eyes and linger for 5-7 seconds, so do 2 times 15 repetitions.
- Standing or sitting with a straight back (the loin does not bend), arms folded in front of the chest (reminiscent of a namaste gesture from yoga). Then in a circular motion to pull the shoulders back, to bring the shoulder blades together. In this position with a force to exert pressure on each other with palms. You can apply the ball, holding it between the palms.
5. The most effective breathing exercises for weight loss
For greater efficiency, use the breathing technique, which allows you to enhance the effect of losing weight. Everything happens due to the oxygen supply of the body, because it actively fights with fat. Therefore, even if you do not use any special breathing techniques, weight loss will be more effective with proper breathing.
The main thing you need to learn: the effort is made to exhale (in push-ups, lifting upward, swinging, squats are also performed on exhalation and
Directivity of breathing exercises – This is burning fat and tightening the abdomen. Often women resort to it after childbirth. Here are some of the most effective:
- Take a sitting position, cross your legs, straight back, reach up the top. Such a position to fix. Next, you need to relax and make the maximum possible breath in with your nose, inflating the abdomen with a ball. Then also through a nose to make a slow exhalation, as much as possible moving the abdominal wall to the back. So continue at least 20-30 times.
- The following exercise is characterized by a sharp exhalation (but also by the nose), and the abdominal muscles are reduced to the maximum.
6. How to eat when losing weight
Without proper and healthy nutrition, exercises for weight loss will not lead you to the desired result. Properly organized nutrition determines success in losing weight. Therefore, it is necessary to make the basis of the diet fresh fruits, vegetables and herbs, to develop the habit of consumption of cereals. But the meat should take in the plate about 25%.
You can not leave your body without breakfast – it will make it work in an energy-saving mode, which does not allow you to actively burn calories.
Snacks will relieve the sensation of hunger and the temptation to eat something more “more satisfying.” But dinner should be facilitated and it is better to eat it no later than 6 pm – the body will be enough, for example, a portion of low-fat cottage cheese. If you still feel hungry after it, you can drink kefir for the night.
Daily consumption of one and a half liters of water will help reduce weight, moreover, it is generally a great benefit for the body. Proper nutrition is just habits, and in order to replace harmful, taking health and beauty products with useful ones, which will give activity and help to prolong youth, it is still worth some time to suffer (until they are fully integrated into their lifestyle).
Dear friends, using this article, choose for yourself effective exercises for losing weight, appropriate to your level of training. And, of course, you do not need to wait for an instant result, but tune in to systematic work on improving your body. Then the process will go faster and easier.
Below you will find a video, where the complex of exercises for weight loss is considered. You can do them right away while watching a video with an online trainer :).
Leave your comments and questions under the article and do not forget to share the article with friends in the social. networks. I would be glad if you tell us your effective exercises for getting rid of excess weight, perhaps we will discuss them in more detail and talk in our next articles!