What young women do not resort to in the struggle for beautiful uniforms. Often, if you want to lose a few pounds, a diet comes to mind. With good results, many women return to their normal diet and after a while are terrified to find the old figure on the scales.
The fact is that in the fight against excess weight, proper or dietary food is not everything. Effective exercises to lose weight on the abdomen and sides at home will help you to accelerate and, most importantly, to combine results. If morning exercise is a problem for you for any reason, then evening exercise is also a good choice to lose weight. The key is to start and think about the outcome. Read more about the benefits and rules of exercising at home later in this article.
Why is exercise useful for weight loss?
The filling not only helps to melt the extra inches, but also has many other positive aspects.
Whom:
- Regular exercise helps to develop physical strength and endurance;
- Tones all muscles of the body;
- Metabolism improves, so weight loss occurs faster;
- You will have an increase in strength and energy, it will be easier to wake up in the morning;
- Exercise improves brain function and gives you a high mood all day;
- You will be more delicate and attractive, you will feel better.
Basic exercises
Important recommendations should be followed for the filling to be useful and give only good results:
- Training should be done regularly. Let it be only 10 minutes, but let it be better every day and at the same time.
- You need to start with a simple one, gradually increasing the load and lesson time.
- Morning exercises for weight loss of the abdomen and sides are carried out before breakfast. It is recommended to drink a glass of water after waking up before exercising.
- Daily morning exercises to lose weight include alternative exercises for different muscle groups.
- If the exercise is done not only for muscle tone, but also to lose weight, a special set of exercises lasting at least 30 minutes should be designed and calculated, because fat reserves begin to be spent only after 20 minutes of training.
- You should not take long breaks between workouts - one minute is enough for an intense tempo.
- Cheerful music and special equipment (rope, football, hoop, ball, dumbbells, etc. ) will make your workout more fun and exciting.
- It is not recommended to eat an hour and 2 hours after class to lose weight.
- To warm up your muscles, always start with a little warm-up and finish your workout with stretching exercises.
- You need to prepare a number of exercises that are suitable for you.
In such a complex, effective exercises for weight loss at home will bring maximum benefit in the morning:
- First, do a warm-up to warm up your muscles. Bend your neck and make circular motions, rotate your pelvis, bend your body left and right, swing your legs and arms, and jump. Running as a warm-up is great, for example, in the park or on the treadmill.
- Work your arm muscles. To do this, you can do simple exercises with push-ups or dumbbells. Bend your elbows, lift perpendicular to the body, repeat a few times.
- Work your leg muscles. The simplest thing is to squat, but you have to do it right. Keep your knees level with your feet. Do not rush when squatting, while doing the exercise slowly, the thigh and hip muscles will contract well.
We will now analyze the exercises for different muscle groups that can be included in the morning exercise program to lose weight.
For abdominal muscles
Exercise the abdominal muscles during exercise to lose weight and keep the abdomen elastic:
- Run for at least 1 minute, lifting your knees, hands on hips, try to reach your palms with your knees.
- Stand up straight, throw one leg forward, then sit up and return to starting position. Repeat with the other leg. At least 20 times.
- Sit on your heels with your heels and lie on your back. Put your hands behind your head and stand up as slowly as possible, as if pumping your abdominal muscles. Repeat at least 10-15 times. Take your time!
- Lie on your back and lift your straight legs at a 90-degree angle, then lower them and repeat. Make 3 sets of 15 repetitions. Also, different types of torsion presses work perfectly.
For arm, neck, back muscles
Stand against the wall, lean on your sacrum and shoulder blades, raise your arms, and slowly spread to the sides. The starting position is the same. Slowly pull one hand to the side and lower it, and at the same time bring the other to the side and lift it up. The position is the same. Hands down. Slowly raise both arms at the same time without straining your back.
Sit in a chair with your back straight. Squeeze the neck muscles, lower your head and hold this position for about 20 seconds. Place your hands on the table with your elbows bent. Put your chin in the palm of your hand. Press your chin down slightly, resisting with your hands. Hold this position for 5 seconds, relax and repeat. First turn your head to the left, then to the right.
Lie on the floor, bend your legs, keep your hands behind your head. Slowly extend your head to your chest, lie down briefly. Relax.
For legs and hips
Charging is unimaginable without all the muscles of the legs working perfectly. Move back and forth 3-4 sets 15-20 times on each leg.
- Plie squats will help make your legs slim and fit.
- A simple but effective exercise "bike" burns calories, tightens the muscles of the legs and abdomen.
- Swing forward, backward and sideways. You can squat before swinging to increase the effect.
- Jump up, to the sides, on one and both feet.
- Jump rope.
- Run.
Lie on your side and bend your upper leg at the knee joint in front of you. Slowly lift your lower leg up and put it in place. The body line should remain straight, see this. Repeat 2-3 times 8-10 times with each leg.
Lie on your left side and place your palms under your head, slowly lift your straightened leg up - 8-10 reps for each leg.
Starting position - you lie on your back. Lift your legs up, knees slightly bent. Turn your socks towards you. First pull one leg to the side, slowly, then return to the starting position. Repeat with the other leg. Repeat 15-20 times.
For parties and click
Fitball will help you to do exercises for a beautiful belly. So let's get started. Kneel and place the ball to your right. Put your left foot forward, bend at the knee joint. Put your right hand on the ball and your left hand behind your head. So, lean your body forward a little and lean to the left. The hips should remain motionless. Repeat the movements with your other foot. 10-15 repetitions.
Such an exercise will help to use the curved muscles of the abdomen. Sit on the ball with your back straight and your legs apart. Roll the fitball in different directions with your hips, but make sure your body is motionless.
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 for you, do a more complex version of it - squeeze the ball between your knees, lift your legs at right angles, and then lower them to the right and left, respectively.
Breathing exercises
You need to train your breathing to be as effective as possible and to help reduce body volume.
Here are some basic exercises for beginners:
- Breathe as deeply as possible, count to 4, hold your breath, and breathe slowly.
- Take a deep breath as you inhale and exhale slowly through your pursed lips. At this time, alternately tense and relax the abdominal muscles. 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. As you breathe in, expand your chest, pull on your stomach, and press down with your palm. As you breathe in, inflate your abdomen and press lightly on your chest with your hands.
- Sit in a chair with your back straight and your feet flat on the floor. Tighten your abdomen 8-40 times and relax, breathe on your stomach.
Exercise to lose weight will not only get rid of extra inches in problem areas, but also will fill you with energy and great mood for the whole day. You will feel strong and energetic, joint and back problems will disappear. Exercise regularly, be beautiful and slim!