Every woman is familiar with the lack of improvement in problem areas during journalism training.
After many trials, trial and error, we have finally developed a set of exercises suitable for women to lose weight at home every day.
It includes the best exercises to help you lose weight fast, get in shape and give you confidence in your swimsuit, your favorite skinny jeans or dress.
We bring you the top 10 exercises that work wonders for your stomach. They also help build muscles in the thighs, hips, shoulders, and in general, make you healthier.
single leg deadlift
This exercise works perfectly to tighten and tone the glutes and activate the core muscles (helps prevent back pain).
How to do it: Grab a pair of dumbbells and stand on your left leg. Lift and pull the right leg back, bending the knee so that the shin of the right leg is parallel to the floor. Lean forward and slowly lower your body. Get down as much as possible.
Hold on the bottom for a second, then return to the starting position. As you get up from the bottom, try to push your glutes with more of your glutes instead of using your back muscles.
Keep your back straight throughout the movement without arching your back.
This exercise can help reduce your waistline by a few centimeters. It involves deep abs (obliques, transverses) that no other abdominal exercise can boast.
How to do it: Lie on your left side and stretch your leg. The upper body supports are the left elbow and forearm. From this position, lift your hips and try to form a straight line from your ankles to your shoulders. Hold this pose for 30 seconds. Repeat the same, but on the right.
This classic exercise must be in your program. It helps build chest muscles and burn a lot of calories.
How to do it: Get on all fours with your hands slightly wider than shoulder-width apart and your feet together. Lower yourself to the floor until your chest touches the floor, then push your body back to the starting position. Make sure your back is straight and your hips are tight.
2nd position Plie
This ballet pose helps work your inner thighs and glutes.
How to do it: Spread your feet a little wider than shoulder-width apart and turn your feet slightly. Lower yourself by bending your knees until your thighs are parallel to the floor. Hold for a moment at the lowest point, then push your body back to the starting position.
Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in less time.
How to do it: Choose the type of cardio you enjoy (treadmill, exercise bike, track, jump rope, etc. ). Once selected, follow the pattern below:
- 3 minutes - 50% of maximum effort;
- 20 seconds - 75% maximum effort;
- 10 seconds is the absolute maximum effort.
This is a circle, you need to make 10 of these circles.
This is one of the best exercises to work your shoulders and triceps. Use light weights and do high reps (starting at 25) in this exercise.
How to do it: Do a small lunge with one foot and get into the starting position. Lean slightly on your knees bent forward. Pull your arms toward your body, bending and straightening at your elbows. Try including your triceps in your arm stretches. Repeat 30 times with each arm.
This exercise is designed to work the glutes and strengthen the hamstrings. Steps also help work the quadriceps because they are included in the work when the knee is straight.
How to do it: Stand in front of a bench and place your left foot on it. Push away with your left foot and stand on the bench. Secure your position by straightening your left leg and lower yourself to the starting position with the help of your right leg. Repeat the same movement, but already starting with the right foot.
Keep your chest and back straight throughout the exercise. Don't lean too far on the bench and try to keep your body balanced.
The bridge is a great exercise to help keep your back healthy, build muscle, and protect yourself from injury.
How to do it: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips so your body forms a straight line from your shoulders to your knees. Hold the top position for a second, then lower your body back to the starting position.
Adding raised arms to a great exercise like plank allows you to develop better posture and get more out of your class.
How to do it: The starting position is similar to a push-up, but the arms should be bent at the elbows. The weight of the body should rest on the forearm. The body should form a straight line from the shoulders to the ankles. Once in the starting position, raise your right hand in front of you. As you lift your arms, lower your shoulder blades as much as possible. Hold this position for 5-10 seconds, then switch hands.
Yoga has many physical and psychological benefits. Handstand poses are one of the elements of yoga that can help get rid of cellulite. Do this exercise for 5 minutes every night before bed.
How to do it: Lie on your back and lift your legs and hips off the floor. Lift your legs so they are above your head. Next, try to touch your toes to the floor behind your head. To help yourself, put your hands behind your back. Try to keep your legs as straight as possible in the air, and maintain a straight line from your shoulders to your ankles for as long as possible.
The lowest point of support is your shoulders, and your neck should be relaxed. Try to hold your 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 analyzed a group of women's exercises to lose weight at home, highlighting the most useful exercises. We'll give you more tips on how to properly implement them, and what you should focus on.
train your whole body
To get your body in good shape and get into training mode quickly, do five exercises with 3 sets of each exercise. Move as fast as you can and focus on the work of your muscles.
Do five more exercises the next day. You can incorporate several sets of high-intensity interval training into your workout to maximize your calorie burn.
work on problem areas
If you want to tighten specific areas, choose exercises designed to work those positions precisely. Just remember to add weights or reps with each workout so your body doesn't have time to adjust to the load. This is how you get what you want.
Daily set of weight loss exercises
For some women, the problem of losing weight is only relevant in certain places: some are looking for ways to lose weight on the face, others - how to get rid of the belly and sides, others - how to get rid of the ears on the buttocks or how to get rid of the fat above the knees.
Most of the time, however, you need to lose weight in multiple areas at once, and lose weight overall. It is for this reason that a set of daily weight loss exercises 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 women to lose weight at home
- To see the effect of the class, to see the outcome of the stakes, do the weight loss routine at least 3 times a week, but preferably every day.
- If overweight is evident, it is necessary to start with a minimum load and increase gradually. The total duration of the course should be at least half an hour.
- As for the time of day, two time intervals work best: the first is between 10 am and 1 pm, and the second is between 4 pm and 7 pm. If there is no opportunity to practice at this time, it is recommended that you develop your regimen in such a way that training ends at least 2 hours before bedtime.
- The training room must be pre-ventilated. Fresh air contains a lot of oxygen, which is one of the important conditions for the normal metabolism of the human body.
- Any set of weight loss exercises should start with a warm-up that prepares the muscles for more severe loads. At home, running in place is for women—it can be combined to include regular runs, as well as high-knee runs and runs with feet overlapping to the hips. As a warm-up, a high jump that swings your arms while turning your body from side to side is appropriate.
- Losing weight quickly and easily at home requires not only a regular set of workouts, but also following dietary nutrition rules. Without this, weight loss won't work.
The most effective weight loss exercise
A daily set of exercises for women should include exercises that address all problem areas. In this case, the figure will have a taut appearance when the desired weight is reached. No matter which complex you choose, it should include several exercises that are considered most effective for weight loss. These include:
This exercise forces several muscle groups to work simultaneously. If you do the barbell correctly, you'll be able to lose weight in several problem areas at once - abs, glutes, arms. Planks are one of the most effective weight loss exercises.
During the squat, fat is not only burned in the legs, but also in the abdomen. If you do it with dumbbells, then you can solve the problem of how to lose weight at the same time.
Squat options may vary, but are considered most effective if the feet are fully on the ground, i. e. without lifting the heels off the ground.
Not only do they help increase the volume of the lungs, but they also speed up the metabolism, which directly affects fat burning. With exercises like this, you can complete any weight loss complex.
Daily set of weight loss exercises
If the complex contains the most effective weight loss exercises, you can see the first "fruit" after a month if you do it every day.
Even faster and more dramatic results can be achieved if you combine a set of exercises you do at home with other types of physical activity. These include swimming, running for weight loss, and walking.
Practice has shown that the alternation of various sports activities makes the formation of the body more harmonious.
Fitness for Women: The 7 Best Exercises
To master women's fitness routines at home, banal misconceptions imposed by modern advertising often interfere.
Do you think that a set of exercises to lose weight, build muscle, and exercise at home requires buying expensive exercise equipment? There's nothing like this! To build muscle, improve coordination, burn fat and cheer up, you have at your disposal: 2 square meters of space, comfortable training clothes and a rug or towel.
Do these 7 moves 3 times a week, in your spare days, and do whatever cardio and fitness exercises you have available at home, and you'll be leaner in a few months.
Complex exercises for weight loss at home
Strengthen: Thighs, buttocks, abs, arms.
Stand up, feet hip-width apart, knees soft, belly tucked, hands on waist. Slowly lower yourself, bending your knees so your thighs are parallel to the floor. Check that the kneecap is not over the sock and lift. Repeat 10 times, 3 sets.
Now stretch your arms in front of you, relax your feet a little bit, and turn your socks a little. Lower yourself slightly so that your hips go over a line parallel to the floor and lower slightly. Consciously contract your hips and lift yourself up. 3 sets of 10-12 repetitions.
For news and hands
Take a towel and stretch it to your chest, tuck your belly, and spread your legs as wide as possible.
Bring your shoulder blades on and place a towel over your head. Perform 10 classic squats without releasing towel tension.
For weight loss and strengthening of the entire body. Stand up straight, feet hip-width apart, lean forward, hands on the floor, knees slightly bent for comfort. Step your arms forward until your palms are under your shoulders.
Retract the press with all your might and stand in the Plank position - back straight, abs contracted, lower back flat, weight evenly distributed between arms and socks. Stand for 30 seconds, then walk your hands back, rest and repeat the first 3-4 times.
Variation: When you learn how to do the bar properly and it becomes easy for you, you can complicate the task a little by simply placing your toes (feet) on the bottom of a couch or chair seat. This will change the angle at which the force is applied and can further strengthen the muscles.
- Build your arm strength, strengthen your chest and shoulder girdle muscles, your abs and back for stabilization. Keep your body on the plank, pull your shoulder blades toward your spine, then simply bend your elbows for a push-up. Touch the ground with your chest and gently straighten your arms.
If that doesn't work, put your hands on the couch, or even on the windowsill.
The goal is to do 10-12 push-ups in 3-4 sets.
Strengthening: Mainly the back muscles, abs and buttocks and buttocks as stabilizers using plank pose.
Its variations are generally the best fitness compound exercises for women and men because, in addition to muscle building, you get enviable movement coordination and significant calorie burn (weight loss). Pull into your stomach. Shift your weight to your left hand and toes.
Don't lift your pelvis and free your right hand. Run 10 bouncy swings to the side as if you were flapping your wings. Now repeat with the other hand. This is one way.
Rest and do 3-4 sets.
Strengthening: Pull the back of the thighs and hips into the abdomen, pulling the shoulder blades toward the pelvis and pulling them toward the spine.
Lean forward while bending your left slightly bent leg back and bending your right knee. Mechanics of Glute Movement - As in the squat, by shifting the weight to one leg, this work will be important.
This is one of the most effective thigh and butt exercises you can do at home without gravity.
Get up slowly, repeat 10 times with each leg, rest, and do 3-4 sets.
To train, tighten and strengthen: Triceps, back of shoulders, back, buttocks Sit on the floor with your hands on the floor from behind. Tear off the pelvis so that the body is parallel to the floor. For one minute, follow the "crab step" -- step forward with your right hand and left foot at the same time, placing the "opposite" arm and leg without changing the position of your pelvis.
10 "steps" per arm and leg, rest, 3-4 sets.
set of aerobics
The systematic training strengthens, makes it more elastic and stronger, and tightens the muscles of the whole body, especially the abdominal muscles and buttocks. Get into head-down dog pose - simultaneously push your arms and legs off the floor and lift your pelvis. The body is in the shape of the letter "L". Make sure your arms are working and your back is not round or sagging.
Now lift your right leg, it should be on the topline, knee, you can bend a little if it's hard.
Then stretch your navel toward the floor, transfer your weight to your hands, straighten your hips and get into plank pose.
Extend your right knee toward your chest and lift your leg back to the starting position.
Repeat 10 times with the right leg and 10 times with the left leg. Rest awhile. A total of 3-4 methods need to be done.
This complex fitness exercise for women will tighten the body more effectively than regular leg swings and press twists.
The movement "through the Planck pose" also reduces the waist for a short period of time.
Don't stop fitness training, the whole set of exercises for weight loss, strength and tone works well and you will love your mind and body.