What young ladies do not resort to in the fight for beautiful shapes. Most often, if you want to lose a few pounds, think of a diet. After achieving good results, many women return to their usual diet and with horror after a while find the old figure on the scales.
The fact is that proper or dietary nutrition is not everything in the fight against obesity. To speed up and most importantly to consolidate the results, effective exercises to lose weight on the abdomen and sides at home will help. If morning exercises are problematic for you for some reason, then evening weight loss exercises are also a good option. The main thing is to start and think about the result. Read about the benefits and rules of exercise at home later in this article.
Why are weight loss exercises useful?
Charging not only helps to melt the extra inches, but there are many other positive aspects.
As:
- 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 a surge of strength and energy, it will be easier to wake up in the morning;
- Exercise improves brain function and gives you an uplifted mood for the whole day;
- You will become slimmer and more attractive, you will feel better.
Basic exercises
In order for charging to be useful and only good results, important recommendations must be followed:
- Exercise should be done regularly. Let it be even just 10 minutes, but every day and better at the same time.
- You need to start simple, gradually increasing the workload and class time.
- The exercise in the morning to lose weight on the abdomen and sides is performed before breakfast. It is recommended to drink a glass of water after waking up before training.
- Daily morning weight loss exercises include alternating exercises for different muscle groups.
- If the exercises are done not only for muscle tone, but also for weight loss, then you need to compile and calculate a special set of exercises that lasts at least 30 minutes, as fat reserves begin to be used up only after 20 minutes of training.
- You should not take long breaks to rest between exercises - one minute is enough for an intense pace.
- Cheerful music and special equipment (rope, fitball, hoop, ball, dumbbells, etc. ) will make your workout more fun and exciting.
- It is not recommended to eat an hour and 2 hours after an hour to lose weight.
- Always start with a little warm-up to warm up your muscles, and finish your workout properly with stretching exercises.
- You need to develop a set of exercises that are right for you.
Effective exercises for weight loss at home in such a complex will bring maximum benefit in the morning:
- Make a warm-up aimed first at warming up the muscles. Make bends and circular movements with the neck, rotate the pelvis, tilt the torso left and right, swing your legs and arms and jump. As a warm-up, jogging is great, for example in a park or on a treadmill.
- Work the muscles of your arms. To do this, you can do push-ups or perform simple exercises with dumbbells. Bend your elbows, lift them up perpendicular to the body, do a few repetitions.
- Work your leg muscles. The simplest thing is to squat, but it must be done correctly. Keep your knees level with your feet. Do not rush while squatting, while doing the exercise slowly, the muscles of the thighs and buttocks will tighten well.
And now we will analyze the exercises for different muscle groups that can be included in your morning weight loss workout.
For the abdominal muscles
To make the abdomen lose weight and be elastic, train the abdominal muscles during exercise:
- Run on the spot for at least 1 minute, raising your knees high, hands on hips, try to reach your palms with your knees.
- Standing up straight, throw one leg forward, then you should sit down and return to starting position. Repeat with the other leg. At least 20 times.
- Sit on your feet with your heels together and lie on your back. Put your hands behind your head and rise as slowly as possible, as if pumping your abdomen. Do at least 10-15 repetitions. Do not hurry!
- Lie on your back and raise your straight legs at an angle of 90 degrees, then lower them and repeat again. Do 3 sets of 15 reps. Also, the press for different types of twisting works perfectly.
For the muscles of the arms, neck, back
Stand by the wall, leaning on the sacrum and shoulder blades, raise your arms up and slowly spread them apart. The starting position is the same. Slowly take one hand to the side and lower it, while at the same time take the other side to the side and raise 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. Lower your head, contracting the neck muscles and hold this position for about 20 seconds. Place your hands on the table with your elbows bent. Place your chin in the palm of your hand. Gently push your chin down, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Half-turn the head first to the left, then to the right.
Lie on the floor, bend your legs, keep your hands under the back of your head. Slowly extend your head to your chest, staying so short. Relax.
For the legs and thighs
Charging can not be imagined without the blows, which perfectly train all the muscles of the legs. Attack back and forth 3-4 sets 15-20 times on each leg.
- Plie squats will help make your legs thin and snug.
- A simple but effective "wheel" exercise burns calories, tightens the muscles of the legs and abdomen.
- Rotate forward, backward and sideways. To improve the effect, you can do a squat before swinging.
- Jump up, sideways, on one leg and both feet.
- Skipping rope.
- Run.
Lie on one 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 stay straight, watch this. Do 2-3 reps with each leg 8-10 times.
Lie on your left side and place your palm under your head, slowly lift your upright leg up - 8-10 reps for each leg.
Starting position - lying on your back. Lift your legs up, slightly bent at the knees. Point your socks at you. First take one leg to the side, slowly, then return to starting position. Repeat with the other leg. Do 15-20 reps.
For countries and the press
Fitball will help you perform exercises for a beautiful belly. So let's get started. Kneel and place the ball on the right. Place your left leg forward, bending it at the knee joint. Place your right hand on the ball and place your left behind your head. So, lean your body slightly forward and lean to the left. The thighs should remain still. Repeat the movements with the other leg. 10-15 repetitions.
This exercise will help you train the oblique muscles of the abdomen. Sit on the ball with your back straight, legs apart. Rotate the fitball with your buttocks in different directions, but make sure your body is still.
Lie on the floor and, bending your knees, place them on the ball. Roll the fitball in different directions. If your task seems too easy, then perform its complex version - squeeze the ball between your knees, raise your legs at right angles and then lower them successively to the right and left.
Breathing exercises
In order for the exercise to be as effective as possible and to help reduce body volume, you need to learn how to breathe properly.
Here are some basic exercises for beginners:
- Inhale as deeply as possible, count to 4, hold your breath and exhale slowly and calmly.
- Inhale deeply while pulling your abdomen and exhale slowly through pursed lips. During this time, consistently 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 abdomen. Inhale and exhale, applying light pressure with both hands. Inhale, expand your chest, pull your abdomen and press down with your palm. As you exhale, inflate your abdomen and press your chest lightly with your hand.
- Sit in a chair with your back straight and your feet flat on the floor. Inhale with your abdomen, tensing and relaxing your abdomen 8-40 times.
The weight loss exercise will allow you not only to get rid of extra inches in problem areas, but will also charge you with energy and great mood for the whole day. You will feel refreshed and energetic, and joint and back problems will disappear. Exercise regularly, be beautiful and slim!