What young ladies don’t resort to in the fight for beautiful shapes. Most often, when you want to lose a few pounds, a diet comes to mind. After achieving good results, many women return to their normal diet and are horrified when, after a while, they realize the old shape of the scales.
The fact that proper or dietary nutrition is not all in the fight against obesity. Accelerating your results and, most importantly, consolidating them, effective exercises will help you slim down your abdomen and sides at home. If morning exercise for any reason is problematic for you, then evening exercise is also a good choice to lose weight. The most important thing is to start and rethink the result. You can read about the benefits and rules of exercising at home later in this article.
Why is exercise useful for weight loss?
Not only does the charge help to melt the extra centimeters, it also has many other positive aspects.
Such as:
- Regular exercise helps to develop physical strength and endurance;
- Tones all the muscles of the body;
- Improves metabolism, resulting in faster weight loss;
- It will be a wave of strength and energy, it will be easier to wake up in the morning;
- Training improves brain function and provides elevated mood throughout the day;
- You will be slimmer and more attractive, you will feel better.
Basic exercises
In order for the charge to be beneficial and only achieve good results, important recommendations must be followed:
- Exercises should be performed regularly. Let it be only 10 minutes, but every day and better at the same time.
- You need to start with a simple one, gradually increasing your load and time.
- The morning workout is done before breakfast to lose weight on the abdomen and sides. It is recommended to drink a glass of water after waking up before training.
- Daily morning exercises for weight loss include alternating exercises for different muscle groups.
- If you workout not only for muscle tone but also for weight loss, a special set of exercises should be put together and calculated that lasts at least 30 minutes, as fat reserves only start after 20 minutes of training.
- Don’t take long breaks between exercises - one minute is enough for an intense pace.
- Cheerful music and special equipment (rope, fitball, hoop, ball, dumbbells and more) make your workout more fun and exciting.
- It is not recommended to eat one hour and 2 hours after the hour to lose weight.
- Always start with a little warm up to warm up your muscles and finish your workout with exercises that provide it.
- You need to develop a set of exercises that is right for you.
Effective weight loss practices at home in such a complex will bring the maximum benefits of breakfast:
- First, do a warm-up to warm up your muscles. Make bends and circular movements with your neck, rotate your pelvis, tilt your torso left and right, swing your legs and arms, and jump. Jogging is great as a warm-up, for example in a park or on a treadmill.
- Work the arm muscles. You can do push-ups or do simple exercises with dumbbells. Bend your elbows, lift them perpendicular to the body, repeat several times.
- Work your leg muscles. Squatting is the easiest, but it needs to be done right. Keep your knees level with your feet. Do not rush while squatting, the muscles of the thighs and buttocks will tense well when the exercise is done slowly.
And now we analyze the exercises for different muscle groups that can be incorporated into your morning workout program to lose weight.
For the abdominal muscles
To lose weight and be flexible, eat your abdominal muscles during exercise:
- Run in place for at least 1 minute while raising your knees high, your hands on your hips, trying to reach your palms with your knees.
- Standing upright, throw one leg forward, then 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 get up as slowly as possible as if pumping your belly. Perform at least 10-15 repetitions. Do not run!
- Lie on your back and raise your straight legs at a 90 degree angle, then lower and repeat. Perform 3 sets of 15 repetitions. In addition, the various screw presses work perfectly.
The muscles of the arm, neck and back
Stand against the wall, leaning on your sacrum and shoulder blades, raise your arms and slowly spread them to the side. The starting position is the same. Slowly set one hand to the side and lower it, and the other side to the side and lift at the same time. The position is the same. Hands down. Slowly raise both arms at once without straining your back.
Sit in a chair with your back straight. Lower your head, tighten your neck muscles, and hold this position for about 20 seconds. Put your hands on the table with your elbows bent. Place your chin in the palm of your hand. Press your chin lightly, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Perform half-rotation of the head first to the left and then to the right.
Lie on the floor, bend your legs, keep your hands under your head. Slowly stretch your head to your chest and pull it out for a short time. Relax.
For legs and hips
Charging is unimaginable without outbursts that work all the muscles in the legs perfectly. Fold back and forth 3-4 rows 15-20 times on each leg.
- Plie squats help to make your legs slimmer and fitter.
- A simple but effective trainer "bike" burns calories, tightens the muscles of the legs and abdomen.
- Swing forward, backward and sideways. You can squat before rocking to increase the effect.
- Jump up, sideways, on one and both feet.
- Skipping rope.
- Run.
Lie on your side and bend your upper leg at the knee joint in front of you. Slowly lift your lower leg and place it in place. The line of the body must remain straight, watch this. Perform 2-3 repetitions with each foot 8-10 times.
Lie on your left side and put your palm under your head, slowly raising your straightened legs - 8-10 reps on each leg.
Starting position - you are lying on your back. Raise your legs, bending your knees slightly. Point your socks towards you. First, slowly move one foot to the side, then return to the starting position. Repeat with the other foot. Perform 15-20 repetitions.
To pages and press
Fitball helps you do exercises for your beautiful tummy. So let's get started. Kneel down and place the ball to the right. Put your left foot forward, bend at the knee joint. Place your right hand on the ball and place your left hand behind your head. So tilt your body slightly forward and tilt to the left. The hip should remain motionless. Repeat with the other foot. 10-15 repetitions.
Such an exercise helps to develop the oblique muscles of the abdomen. Sit on the ball with your back straight, legs apart. Roll the fitball with your buttocks in different directions, but make sure your body is still.
Lie on the floor and place your ball on top of the ball with your knees bent. Rotate the fitball in different directions. If the task seems too easy for you, do the tricky version - squeeze the ball between your knees, raise your legs at right angles, and then alternately lower them to the right and left.
Breathing exercises
In order for your workout to be as effective as possible and contribute to a reduction in body volume, you need to teach you 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 as you pull your abdomen in and exhale slowly through clenched lips. In this case, alternately tighten 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 gentle pressure with both hands. As you inhale, dilate your chest, tighten your stomach, and push it down with the palm of your hand. As you exhale, inflate your abdomen and press your chest lightly with your hands.
- Sit in a chair with your back straight and your feet on the floor. Inhale into your stomach, tighten and relax your abdominal muscles 8-40 times.
Exercises for weight loss not only allow you to get rid of the extra centimeters in problem areas, but also fill you with energy and great mood all day long. You will feel strong and energetic and your joint and back problems will disappear. Exercise regularly, be beautiful and slim!