Lack of excess weight is the key to vitality, excellent health and good health. A slender figure gives confidence and enhances self-esteem. You can reduce weight at home without exercise equipment – you should perform exercises for weight loss.
There are different sets of exercises for losing weight at home:
- Those who wish to dry the body.
Exercises for harmony should be selected based on your wishes, abilities, age, weight and height, as well as individual characteristics.
There are many articles on the Internet with exercises that allow you to lose weight in a week, but it is important to remember that the key to successful weight loss is forever smooth. The best exercises for weight loss are aimed at a gradual change in lifestyle, and not at an instant effect.
In addition to classical exercises in the fitness room or at home with equipment, there is also gymnastics for weight loss:
In classes in these areas, the emphasis is on muscle stretching and complex relaxation of the body, which helps to reduce body fat. Gymnastics for weight loss is easily performed at home, as it does not require equipment and equipment. The effect of weight loss is achieved through systematic exercise and muscle relaxation. To achieve the result, it is recommended to combine any physical activity with dietary restrictions.
Universal weight loss rule:
A slender body is spending more calories than consumption. Any exercises for weight loss at home will be effective if accompanied by proper nutrition and regimen.
When and where to start
The process of losing weight should be aimed primarily at improving. Understand that overweight negatively affects your health and you need to go on a diet, lose weight, you can on the following grounds:
- you feel exhausted, do not constantly get enough sleep and do not control your appetite;
- you are fixated on food, eat a lot of poor-quality food and nutritional supplements;
- you have high blood pressure or signs of diabetes;
- due to weight gain, you feel pain in the body;
- it has become difficult for you to maintain your usual activity and exercise;
- when you perform any exercise, you have shortness of breath, increased sweating and palpitations.
There is a mathematical approach to determining excess weight:
BMI (body mass index) = weight (kilograms): height (meters) x height (meters)
The index to a value of 25 is recognized as normal. If the indicator is higher, this indicates the need for weight loss, since in this case weight begins to negatively affect health. An index of over 30 indicates the initial stage of obesity.
Fitness for weight loss is a great way to get in the desired shape and improve well-being. There are many variations of classes, and for starters you can choose a workout according to individual preferences. Fitness exercises for weight loss can not only improve health, but also turn into a full-fledged hobby, which allows you to maintain a figure at the desired level.
You should calculate the number of calories consumed according to the parameters and adhere to this figure in the preparation of the nutrition plan. The main points that you should pay attention to in order to lose fat in the body are safe:
- you need to lose no more than 1 kg per week, which is optimal for maintaining muscle mass;
- You can’t sharply reduce fats: their content in your diet should be about 20%;
- nutrition should be balanced and must contain vitamins, minerals and nutritional supplements.
Useful tips and rules for doing exercises
It is worth considering a couple of tips and rules for quality weight loss through exercise:
- Do not exercise on an empty stomach. The body needs energy to exercise and burn calories.
- Daily exercise is not always beneficial. Alternate classes and days of rest so that your body has time to recover.
- Try to train not to lose weight, but to enjoy. This will extend your motivation and make classes more effective.
- When choosing the most effective type of fitness, pay attention to what you like to do. Training should fully enter your lifestyle so that the figure can please you for many years.
- When doing sports for weight loss, it is important not to overdo it: if you feel dizzy, weak, or unwell, stop training.
- Remember to drink plenty of clean water to maintain water balance.
Types of fitness
To choose the optimal weight loss fitness program for you, you should know their varieties:
- aerobics (emphasis on body plastic, muscle development and breathing culture);
- water aerobics (water exercises that are especially effective due to its density);
- fitness yoga (alternating breathing practices with dynamic exercises, the development of coordination and plastic);
- Pilates (especially recommended for people with poor posture);
- bodyflex (breathing exercise in combination with static postures, emphasis on strengthening muscles);
- gymnastics for weight loss or stretching (emphasis on muscle stretching);
- exercises with equipment (Swedish wall, fitball, weighting materials).
Fitness for weight loss is especially effective when using additional means: barbells, weights, dumbbells and other weighting materials. Performing exercises with them will help to effectively and quickly reduce weight. Also, for weight loss, you can and should focus on cardio exercises. With active workouts, calorie burning is faster.
Effective breathing exercises for weight loss
Respiration plays a key role in the functioning of the body. It is able not only to provide its vital functions, but also to regulate internal processes. One of the most effective exercises for losing weight is breathing exercises. It has many advantages:
- oxygen helps to absorb nutrients in the stomach faster;
- breathing exercises contribute to the breakdown of harmful substances;
- help reduce stress hormone in the body;
- breathing exercises for weight loss can be performed at home;
- favorably affects female organs;
- if done correctly, a super effect awaits you.
There are several common respiratory complexes of exercises that you need to do for weight loss:
- gymnastics according to the Strelnikova method;
- body flex;
The main principle of each technique is to use abdominal breathing, inhaling and exhaling, inflating the stomach. By combining various techniques presented in the techniques, you bring great benefits to your body.
The duration of the lesson does not exceed 20 minutes. By giving the complex so much time daily, without forgetting about the warm-up, you will achieve the desired effect quickly and without difficulty.
The main goal of training for weight loss is to reduce body fat while maintaining muscle. Weight loss through exercise can be achieved with or without iron equipment. There are many types of fitness for weight loss and all of them can be conditionally divided into three categories in the list:
- cardio loads – basic exercises aimed at increasing the heart rate and speeding up the metabolism;
- strength training – emphasis on increasing muscle mass for a beautiful body shape;
- gymnastics for weight loss – a set of workouts designed to develop flexibility of muscles and joints.
All of the above categories allow you to improve the whole body and lose weight fast enough. For weight loss, it is best to opt for cardio training, as they actively burn fat.
Before starting a workout, it is necessary to perform a warm-up in the form of light gymnastics. This will allow the body to adjust to the load and prevent sprain and other injuries.
The table below shows the complex for losing weight at home for every day, consisting of universal exercises for each of the problem areas. For its implementation no additional equipment is needed.
10 effective weight loss exercises
|Hips||Squat, keeping your back straight and arms straight in front of you. Your legs at the lowest point create a right angle; Perform smooth swings with your legs in different directions, strive to raise each 90 degrees from the body and above.||3 sets of 7-10 times; 3 repetitions of 10-15 times on each leg.|
|Stomach||swing the press in a prone position, holding your hands behind your head and performing twisting; do not forget about the lateral press: the exercise is performed in the same way as the previous one, only you have to lie on your side.||3 sets of 10-15 times; 3 repetitions of 10-15 times.|
|Hands||classic push-ups with arms perpendicular to the body; try to touch the chest at the lowest point; picking up weighting agents in the form of ordinary water bottles, lift them to both sides of the body, lingering at the top point.||3-4 approaches 5-7 times; 5 repetitions of 10-15 times.|
|Buttocks||legs wide apart, do a deep squat, pushing your buttocks back, linger below; lunge forward with each foot in turn, exhaling with effort.||5 sets of 10 times; 5 repetitions of 7-10 times on each leg.|
|Back||lie on your stomach, raise your arms and legs at the same time, balancing on your stomach; linger for a couple of seconds at the top; lie on your back and holding your hands exactly parallel to the body, exhale, lift your lower back as high as possible, holding at the top for a couple of seconds.||3 sets of 10 times; 3 repetitions of 15 times.|
Performing exercises for quick weight loss at home 4-5 times a week and eliminating unwanted foods from the diet, you can quickly lose weight, improving the well-being of the whole body and gaining a new hobby.
We bring buttocks in tone
Any physical activity, depending on the intensity of the load, helps to reduce the fat layer in all parts of the body evenly. However, there are exercises aimed at working out individual zones. These include a complex for tightened hips and buttocks.
There are five basic weight loss exercises that are suitable for beginners:
- Standing on all fours, in turn, lift each leg up, bending at the knee, until tension occurs in the buttocks. Keep your back straight and your arms perpendicular to your torso. Distribute the load on the four limbs evenly. Perform 3-4 sets of 15 times on each leg.
- Squat the plie technique. It differs from the usual one in that the squat should be performed with legs spread wide. This allows you to work out the inside of the thigh. Do 3 sets of 15 times.
- Jumping rope. This game from childhood is included in the top effective exercises for the buttocks at home. Jump should be landing on toes. Thus, caviar is worked out and optimal load is achieved. Duration – several repetitions of 5 minutes.
- Using a low bench or any protruding surface, stand on it and get down at a fast pace. Exercise should be about 5 minutes continuously for several approaches. Try to keep the body motionless.
- Become exactly as before regular squats. Remaining on your supporting leg, bring the second back crosswise and do a squat. This exercise allows you to shift the emphasis on the supporting leg and work out the muscles of the buttocks and thighs. Do 3-4 sets of 15 times on each of the legs.
For a successful result, you should work out a training regimen, adhering to which you can easily lose weight at home. It is optimal to exercise 4-5 times a week, giving the body breaks for rest and recovery. Calculate the days when you will train, and write down the generated schedule, adhering to the lesson plan. So you will make the training as effective as possible.
Making slender legs
A complex for legs fits perfectly into exercises for weight loss for every day. It is simple, but effective, so it is suitable for both beginners and solid sports fans:
- Standing straight, swing your legs in different directions from the body. For convenience, you can grasp the support in front. Perform slowly to work out the muscles efficiently. Do 3-4 repetitions 15 times.
- Squats can actively affect not only the buttocks, but also on the hips. Perform 3 sets of 15-20 times. Try to squat smoothly so as not to hurt your knees.
- Running in place will help to reduce body weight without extra effort. Interval running is most effective – for about 4 minutes at a regular pace, alternate with 60 seconds of running at your maximum pace.
Try to include running in exercises that help you lose weight – in the warmer months you can exercise outdoors. Cardio training is considered the best in terms of weight loss.
Exercising helps not only lose weight, but also strengthen, improve the body as a whole. Try to include in the course those techniques that you like and engage in pleasure – then losing weight will be a pleasant bonus for you.
Create a flat tummy
If you are concerned about being overweight in the abdomen, simple weight loss exercises will help you. Their complex includes a set of simple techniques to reduce fat in the abdomen and sides:
- The swing of the press. It is necessary to lie in a position on the back. Keep your hands behind your head and gradually tear your upper body off the floor. Proper technique involves tension due to the abdominal muscles. Do 4-5 sets of 10-15 times.
- The plank is an effective exercise for the abdomen and sides. Lying on your back, rise on your elbows or palms, tearing the upper part of the body off the floor. After that, get up on your toes. Your body should balance on four points: two palms and two feet. Make efforts to stand statically for as long as possible. The optimal time is from 5 minutes.
- One of the main occupations for a thin waist and a flat stomach is “vacuum”. You should become even, inhale as deep as possible, and with an exhale, strongly draw the stomach into yourself. Using the “vacuum” you can see the first results of losing weight in a week. It should be performed on an empty stomach, contracting muscles for 5 minutes or more.
- Side press. This physical exercise differs from the classical version in that the initial position is lying on your side and not on your back. The lateral press allows you to pump oblique muscles of the abdomen, form a waist and burn fat in this area. Perform 5 sets of 10 times on each side.
- Take a supine position. Stretch your legs forward, and get your hands behind the back of your head. With an exhale, lift your legs up, as if “pushing” them with the lower press. Exercise affects the most problematic part of the abdomen, in which deposits accumulate in the first place. Do 5 sets of 10 times.
For fast weight loss at home, especially when it comes to the stomach, it is important to maintain the results of diet. By reducing the volume of the abdomen, you can easily get in shape thanks to physical exercises.
Strengthen the back and make it graceful
Many novice athletes are looking for a weight loss training program that involves all muscle groups, forgetting about the back. The spine is an extremely important organ that supports all body systems and provides movement. Often the root cause of excess weight is a violation in the musculoskeletal system. A selection of exercises for the back will help to avoid pain in it and comprehensively strengthen the body:
- Lie down on your back with straight arms along the body. With an exhale, lift the pelvis from the floor, bending in the back. Proper training involves a pause of 1-2 seconds at the highest point. With a breath – lower to the original position. Repeats 20-30 times.
- While sitting on the rug, raise your hands up, creating tension. Squeezing the muscles of the buttocks, move them on the mat back and forth for 5 minutes with breaks.
- Standing, lift one straight leg and place it on a protruding surface. The second foot is flat on the floor. With an exhale, lean forward with the body toward the leg, stretching the muscles. Perform 5 sets of 10 times.
- Sitting on the floor and keeping your back straight, take a deep breath. With an exhalation, gently stretch your hands to your toes, not forgetting the position of the back. Perform the task 10-20 times.
- Lying on your back, extend straight arms along the body. Exhaling, raise the lower body, leaving the shoulder blades on the floor. Lower your straight legs behind your head as far as possible. Perform 2-3 sets of 15 reps.
There are many types of exercises for the spine. Strengthening the back is capable of not only a set of exercises for losing weight at home, but also all kinds of sports hobbies (swimming).
Athletes, performing exercises for beginners, often forget about their hands, paying attention to more critical, in their opinion, areas. However, the hands are always in sight, and their appearance can say a lot, so you should include their pumping in fitness exercises:
- You will need weighting agents – water bottles or any other weight. Be level, tilt the body forward. With an exhale, pull your arms with weights along the thigh. Repeat 3 sets 15-20 times.
- Using the same equipment, straighten up. Spread your arms in different directions with an inhalation, and with an exhale slowly pull them towards each other, feeling tension. Do 4 sets of 15 times.
- Push-ups are considered one of the most effective exercises for pumping hands. The initial position is the same as in the bar, only the position of the hands is slightly wider. Slowly bend your elbows and lower the case, with a breath, return to its original position. You need to do 3 sets of 10 times.
To lose weight, you do not have to exercise in a fitness club. Today, there are many alternatives to the gym – from online training for weight loss to training at home for women and men. If you want, you can achieve the result with any financial and resource opportunities.
How to Speed Up Results with Nutrition
For a qualitative reduction in body weight, one workout may not be enough. It is recommended to make adjustments to your diet, replacing low-quality and harmful products with useful alternatives. Exercises to lose weight will work only if the amount of calories consumed becomes significantly higher than consumed. But do not overdo it – under heavy loads, the body experiences stress and stores fat.
Keep Calorie Deficit
There is a golden rule of losing weight – the body burns fat when it spends more calories than it consumes.
When counting calories, you must consider the Mifflin-San Geor rule:
Basic metabolism = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.
The resulting figure must be multiplied by the coefficient of physical activity (from 1.2 to 2.0), soberly assessing its level, and then subtract 20% from the result. The result will mean the necessary daily calorie intake for you.
Try to follow the figure without fanaticism. Remember that the body sometimes tells itself what it needs, through a feeling of hunger. The rate of weight loss should correspond to the permissible loss of body fat.
Follow the rules of the BJU
The proportions of nutrients that enter the body with food are extremely important. When compiling a diet, there are several rules:
- distribute the main components of nutrition according to the scheme 50-20-30 – 50% of your diet should be carbohydrates, 20 – proteins and 30 – fats;
- ideally, 25% of your daily calorie intake is for breakfast and dinner, the remaining 50% is lunch, during which you should eat the most nutritious dishes;
- Do not skip breakfast, because during it you gain strength for the current day, including for burning fat.
Given these rules, you can keep your metabolism under control, getting good training results.
Give up bad food
In order to lose weight, it is recommended to accompany exercise with a dietary restriction. It is necessary to exclude from the diet these types of products:
- fast food;
- sparkling water;
- canned food;
- semi-finished products;
- substandard products;
- flour products (except for whole grains);
- shop sauces;
- smoked meats.
Junk food provokes deposits of salts in the body, and also contributes to the appearance of acne, disruption of the intestines and excess weight.
Eat 5-6 times a day in small portions
Fractional nutrition is a way to lose weight without significant restrictions. To do this, you only need to stretch three standard meals to 5-6 small meals throughout the day. This habit has a lot of advantages:
- with an increase in the number of meals, the body spends more time processing it;
- the system favorably affects the intestines and other organs of the digestive tract;
- there are no contraindications and side effects to fractional nutrition;
- after eating, you will be accompanied by a constant feeling of lightness without heaviness in the stomach.
If you follow fractional nutrition, you will not make significant efforts, but over time, the effect will please you.
Do not get involved in mono-diets
Mono-diet is an accelerated weight loss system during which a person loses kilograms in an extremely short time. Many adhere to it because of the imaginary effectiveness, but the disadvantages of a mono diet are much more than the advantages:
- severe restriction in nutrition – stress for the body, which affects all its systems;
- such schemes bring the body ailments in the form of problems with the gastrointestinal tract, hair loss, brittle nails, poor skin condition and poor health;
- subsequently, the body begins to intensively gain kilograms back to restore lost resources.
For a qualitative reduction in body weight should focus on gradual results. If you follow the diet and regular training, weight loss will come immediately. And to consolidate the results, it is worth introducing sports into the list of your hobbies and enjoying a new lifestyle.