Every woman is familiar with the situation when problem areas do not improve during press training.
After much experimentation, trial and error, we have finally developed a set of exercises for losing weight at home for women every day.
It includes the best exercises to help you lose weight fast, get in shape and feel confident in your swimsuit, favorite skinny jeans or dress.
Here are the top 10 exercises that work wonders for your stomach. They also help you work your thighs, buttocks, and shoulder muscles, and generally keep you healthy.
Deadlift on one foot
This exercise perfectly tightens and tones the gluteal muscles, activates the core muscles (which helps prevent back pain).
How to do it: Take the dumbbells and stand on your left foot. Lift and move the right leg back, bend the knee so that the right leg is parallel to the floor. Lean forward and slowly lower your body. Come as far as possible.
Hold the bottom for a second and return to the starting position. When climbing down, try to use more buttocks to call the hips, instead of using the spinal muscles.
Keep your back straight throughout the movement and do not bend your back.
This exercise helps to reduce the waist by a few centimeters. It deprives the deep muscles of the abdomen (oblique, transverse) that other abdominal exercises cannot boast of.
How to do it: Start on the left side, stretch your legs. The upper body support is the left elbow and forearm. Raise your thighs from this position, try to create a straight line from the ankles to the shoulders. Hold this position for 30 seconds. Repeat the same, but on the right side.
This should be a classic exercise in your program. It helps to process the chest muscles and burns a significant number of calories.
How to do it: Stand on all fours and place your hands shoulder-width apart slightly wider, feet close together. Lower yourself to the floor until your chest touches the floor, and then return your body to its original position. Make sure your back is straight and your hips are tight.
Second Position Plie
This ballet position promotes internal processing of the thighs and buttocks.
How to do it: Place your feet slightly wider than shoulder width apart, with your legs slightly bent. Lower down, bend your knees until your thighs are parallel to the floor. Hold for a minute at the lower point and return your body to the starting position.
Include high-intensity interval training (HIIT) in your daily routine to burn more calories in less time.
How to do it: Choose the type of cardio workout you want (treadmill, exercise bike, orbit, rope, etc. ). After selecting, follow the following template:
- 3 minutes - 50% of maximum effort;
- 20 seconds - 75% of maximum effort;
- 10 seconds is the absolute maximum effort.
This is one circle and you have to make 10 of these circles.
In the training of the triceps
This is one of the best exercises for working the shoulders and back of the triceps. Use light weights and do high reps (out of 25) for this exercise.
How to do it: Take a small kick with one foot to get to the starting position. Slightly bend the knee forward. Place the arm on the body, bend and bend at the elbow. Try to turn on the triceps at work to extend the hand. Do 30 reps for each arm.
This exercise is designed to train the buttocks muscles to strengthen the thighs. Stairs also facilitate the processing of quadrupeds as they are involved in the work of straightening the knee.
How to do it: Stand on a chair and put your left foot on it. Raise your left foot and stand on a chair. Fix the position by straightening the left leg and lowering it to the starting position with the help of the right leg. Repeat the same, but already, starting with the right leg.
Keep your chest and back straight during exercise. Do not lean on the chair too far and try to keep your body in balance.
The bridge is an excellent exercise that will help you keep your back healthy, strengthen your muscles and protect yourself from injury.
How to do it: Lie on your back, bend your knees and put your feet on the floor. Lift the thighs so that the body forms a straight line from the shoulders to the knees. Hold the upper position for a second and then lower the body to the starting position.
Raised arm plank
Adding a raised arm to a great exercise like a plank allows you to work out your posture better and get even more effect from the lessons.
How to do it: The starting position is similar to push-ups, but the hands should be bent at the elbows. Body weight should rest on the forearms. The body should have a straight line from the shoulders to the feet. Once you have taken the starting position, raise your right hand in front of you. When raising the arm, try to lower the shoulder blades. Hold this position for 5-10 seconds and then change hands.
Yoga has a large number of physical and psychological benefits. Inverted poses are one of the elements of yoga that help to get rid of cellulite. Do this exercise every night for 5 minutes before bed.
How to do it: Lie on your back and lift your legs and thighs off the floor. Raise your legs so that they are on top of you. Next, try to touch the toes to the floor behind his head. Put your hands behind your back to help yourself. Try to keep your feet straight in the air and maintain a position as long as possible that creates a straight line from the shoulders to the feet.
The lowest point of support is your shoulders, while the neck should be relaxed. Try to hold the body in this position for at least a minute, then gently and slowly return to the starting position.
How to use these exercises correctly?
We have analyzed a set of exercises for weight loss at home for women, we have identified the most useful. We will give you some more tips on how to implement them properly and what to focus on.
Exercise your whole body
To keep your body in good shape and get into the workout mode quickly, do five workouts and do 3 sets of each workout. Move as fast as possible and focus on working the muscles.
Do five more exercises the next day. You can include several sets of high-intensity interval training to burn maximum calories in your workout.
Work on problem areas
If you want to tighten a specific area, then choose exercises that aim to work out exactly those areas. Just remember to increase the weight or number of repetitions during each workout so that the body does not have time to adjust to the load. This is how you get what you want.
A set of exercises for weight loss every day
For some women, the problem of weight loss is relevant only in certain areas: some are looking for ways to lose weight, some - how to remove the abdomen and sides, some - how to remove the ears on the thighs or how. Above the knee to remove fat.
However, most often it is necessary to lose weight simultaneously in many areas and weight loss in general. This is why a set of exercises for daily weight loss for women has been created, which can be performed at home under the video.
It includes the most effective weight loss exercises.
A set of exercises for weight loss at home for women
- In order to get the effect of the classes and see the result on which the bet is made, you need to perform a set of exercises for weight loss at least three times a week, but it is better to conduct lessons every day.
- If excess weight is significant, then you should start with a minimum load, gradually increasing it. The total duration of the lesson should be at least half an hour.
- As for the time of day, two intervals are most suitable: the first from 10 a. m. to 1 p. m. , and the second from 4 p. m. to 7 p. m. If you do not have the opportunity to exercise at this time, then it is advisable to adjust your regimen so that the exercise ends at least 2 hours before bedtime.
- The room in which the exercise is conducted should be pre-ventilated. Fresh air, which contains a lot of oxygen, is one of the most important conditions for normal metabolism in the body.
- Any set of exercises for weight loss should start with a warm-up that warms the muscles and prepares them for a more serious load. At home, ground jogging is suitable for women - it can be combined and includes regular jogging, as well as jogging with high knees and buttocks-covered legs. As a warm-up, it is suitable to jump to a height with simultaneous shaking of the hands, turning the body left and right.
- To lose weight quickly and easily at home, you need to not only perform a set of exercises regularly, but also follow the rules of dietary nutrition. Without it, weight loss will not work.
The most effective exercises for weight loss
A set of exercises for women every day should consist of exercises that work out all problem areas. In this case, before you reach the desired weight, the figure will have a stretched appearance. Regardless of which complex is chosen, it should definitely include some exercises that are considered most effective for weight loss. ᲔYour include:
This exercise forces several muscle groups to work at the same time. If you do the bar correctly, you will be able to lose weight in several problem areas at once - in the abdomen, thighs, arms. Plank is one of the most effective weight loss exercises.
When sitting, fat is burned not only on the legs, but also on the abdomen. If you perform them with dumbbells, then you can simultaneously solve the problem of how to lose weight in the hands.
Sitting options can be different, but are considered most effective if the feet are completely on the floor, that is, without lifting the heel off the floor.
They help not only to increase the volume of the lungs, but also to speed up the metabolism, which directly affects the burning of fats. With such exercises you can complete any complex for weight loss.
A set of exercises for weight loss every day
If the complex consists of the most effective exercises for weight loss, then if you do it every day, a month later you can see the first "fruit".
Even faster and more important results can be achieved if you combine a set of exercises at home with other types of physical activity. These include swimming, jogging for weight loss, walking.
Practice shows that the alternation of different types of sports activities gives a more harmonious formation of the figure.
Fitness for women: 7 best workouts
In order to master the fitness of women at home, the banal misconceptions imposed by modern advertising are often interfered with.
Do you think that a set of exercises for weight loss, muscle strengthening, home training requires the purchase of expensive sports equipment? Nothing like that! For muscle tone, to improve coordination, to burn fat and to have fun, you can have at your disposal: 2 square meters of space, comfortable exercise clothes and a rug or towel.
Perform these 7 movements 3 times a week, on free days, do any available cardio and fitness workouts at home and you will be back in just a few months.
Complex exercises for weight loss at home
Strengthens: thighs, buttocks, bumps, arms.
For the thighs
Stand up, feet hip-width apart, knees soft, abdomen bent, hands on hips. Slowly lower your head, bend your knees so that your thighs are in a parallel line to the floor. Check that the knee caps do not extend beyond the socks, lift. Repeat 10 times, 3 sets.
For the buttocks
Now stretch your arms in front of you, spread your legs slightly wide and slightly twist your socks. Gently lower your head so that your buttocks cross the parallel line of the floor and protrude slightly downwards. Deliberately squeeze the gluten and lift your head up. 3 sets of 10-12 repetitions.
For the press and hands
Take a towel, stretch it in front of the chest, insert it in the abdomen, cover the legs as much as possible.
Wrap the shoulder blades, wrap a towel around the head. Perform 10 classic sit-ups without removing tension on the towel.
For weight loss and strengthens the whole body. Stand up straight, spread your legs hip-width apart, lean forward and place your hands on the floor, knees slightly bent for comfort. Pass your hands forward until your wrists are under your shoulders.
Lift the press without sparing yourself, stand in a plank position - the back is straight, the abdomen is raised, the lower back is flat, the weight is evenly distributed between the arms and the socks. Stand for 30 seconds, then put your hands behind your back, relax and repeat the first 3-4 times.
Variations: When you learn to do the lane correctly and it becomes easy for you, complicate the task a bit, just put your toes (feet) on the bottom of the sofa or chair. This will change the angle of application of the force and will make it possible to strengthen the muscles even more.
- Exercises for arm strength, strengthens the muscles of the chest and shoulder girdle, work the abdomen and spine in the form of stabilizers. Take the plank position, but the wrists are slightly wider, at a level of "body width plus 5-10 cm". Elbows, jump in. Lie on the floor with your chest, gently straighten your arms.
If you still do not succeed, rest your hands on the couch or even on the window sill.
Aim to do 10-12 push-ups in 3-4 sets.
Strengthens: Mainly the spinal muscles, buttocks and thighs work as buttocks as stabilizers. Take the Planck posture.
Its variations are generally the best fitness complex workout for both women and men, because in addition to working the muscles, you will get enviable coordination of movements and significant consumption of calories (weight loss). Enter the abdomen. Transfer your body weight to your left hand and toes.
Do not lift the pelvis, release the right hand. Run sideways with a 10-spring swing, as if twisting a wing. Now repeat with the other hand. This is 1 approach.
Relax and do 3-4 sets.
Strengthens: Pull the abdomen to the back of the thighs and buttocks, bring the shoulder blades to the pelvis, and pull them toward the spine.
Lean forward while bringing the left leg slightly bent back and bend the right knee. Mechanics of hip movement - As with sitting, moving the weight of the body on one foot, the work will be important.
This is one of the most effective exercises for the thighs and buttocks that you can do at home without weights.
Lift slowly, do 10 repetitions for each leg, relax, do 3-4 sets.
Exercises, stretches and strengthens: triceps, back of the shoulder, back, buttocks Sit on the buttocks, rest your hands on the floor from behind. Remove the pelvis so that the body is parallel to the floor. Follow the "crab steps" for one minute - move your right hand and left foot forward at the same time, move the "opposite" arm and leg without changing the position of the pelvis.
10 "steps" from each arm and leg, rest, 3-4 sets.
A set of fitness exercises
Systematic exercise strengthens, makes more elastic and strengthens, tightens the muscles of the whole body, especially the abdomen and thighs. Stand in a dog pose - lower your arms and legs off the floor at the same time, raise your pelvis. The body takes the shape of the letter "L". Make sure your hands are working and your back is not rounded or sagging.
Now lift the right leg up, it should be on the back line, the knee, if difficult, you can bend slightly.
Then stretch your navel to the floor, transfer your body weight to your hands, straighten your thighs, and go into a plank posture.
Stretch the right knee to the chest, returning to the starting position with the leg raised.
Repeat 10 times with the right foot and 10 times with the left foot. ისHe rested. In total, you need to do 3-4 approaches.
This complex - fitness workout for women will tighten the body much more effectively than regular leg shaking and pressing.
Movements "through the plank pose" will also reduce the waist in a short time.
Do not stop exercising in fitness, the whole set of exercises for weight loss, work perfectly for strength and tone, you will like your mood and body.