Exercises to lose weight at home

Nowadays there is a tendency that the number of people leading a healthy and sporty lifestyle is increasing.And this applies to both men and girls.Unfortunately, not everyone can afford to go to the gym regularly.

AnyTrainingwhether they are related to losing weight or building muscle mass,should be carried out regularly.And that puts a lot of strain on your wallet – when it comes to going to the gym.In addition, you have to plan additional travel time for training in the gym.And group weight loss classes are tied to a specific hour, which is not always convenient.

Another thing is training for weight loss at home, sets of exercises for which are presented in this article.Fitness at home is convenient for both men and women.

You can develop a weight loss program for yourself, by focusing on problem areas, or you can resort to the help of videos, of which there are many at the moment.

Effective workouts for weight loss – a set of exercises

Before moving directly to the fat burning exercises themselves, let's briefly describe the benefits of weight loss exercises at home.We also provide some general tips for home fitness.

So let's start with the benefits.

• Savings and convenience. The first of these is financial and time savings.When you exercise at home to lose weight, you don't have to spend money on buying a sports membership.There is no need to commit to a specific time.It's very practical.Time works for us, not for us: for some it is convenient to study in the morning, for others in the evening.Some even divide their training into several approaches per day.
• Psychological factor. For some, the psychological aspect is very important.Home walls always help, and sports are no exception.There is no need to look at others and adapt to them.We ourselves choose the appropriate pace and number of repetitions of a particular exercise for weight loss.Some girls and women are embarrassed by their figure or are clumsy when performing weight loss exercises.At home you don't have to worry about all these little things.We abstract from imaginary problems, focus only on the result and make training more effective.
• Additional equipment. By spending a one-time amount on sports equipment, you can enjoy your home workouts and use them for classes.The following sports equipment can be used: an exercise bike, a treadmill, a wall bars, a step platform, a fitball and a regular skipping rope.

Now for the tips.In order for home training to lose weight to be effective, you needAdhere to the following rules:

• Regularity. Regular physical activity is the basis for effective training.One-time physical activity does not lead to anything good.Unless the muscles might hurt.You must attend classes at least three times a week.The training itself should last at least thirty minutes.And it is better to perform all tasks in several approaches and make training circular.
• Competent approach. Tip for inexperienced “athletes”: Do not plunge headfirst into the pool.Do not try to perform the entire sports complex presented in the video at once.Don't overload yourself.The load should be increased gradually, as should the training time.On the first day, let it not be half an hour, but only ten minutes.But the body will already be prepared for further exploits.
• Warm up and cool down. Every workout should start with a warm-up and end with a cool-down.These can be stretching exercises or cardio exercises.Walking in place prepares the body for the workout ahead, and light lunges and body bends get the muscles going.
• Training plan. Create a home weight loss workout plan and try to stick to it.You can customize the program, add new exercises or change the number of approaches to a particular task.It is not recommended to take breaks during exercise.The next task should flow smoothly into the previous one.
• Exercise technique. Do not forget about the technique of performing the exercise: everything must be done correctly, only then the effect will be noticeable.There is no point in doing abdominal exercises without putting any strain on them.

Let's move on to effective exercises for losing weight at home for various problem areas.

Exercises for legs and thighs

Exercises for losing weight on legs and thighs at home:

Let's start with the feet.Training for losing weight on legs and thighs at home can consist of the following complex:

• Swing your legs.Leg swings can be performed from different positions: standing, lying, on all fours, with support.We spread our legs both in different directions and “up and down”.
• Lunges.Step forward with your right foot, bend your knee and shift your weight onto your leg.In the same way, we perform reverse lunges by taking a step back with our feet.Repeat for the left leg.
• Squats.A very simple and effective exercise for losing weight on the buttocks.To do squats, you can either stand with your feet shoulder-width apart or with your legs wide apart.In the first case, we appear to be sitting on a chair while squatting.The back should be straight.To strain your arms, you can weight them with dumbbells.

This simple complex, consisting of just three exercises, will help slim your legs and tone your butt.

Proper training for girls

Exercises for losing weight at home for girls should train all muscle groups.In this case, training can be in the form of aerobics with dance elements or on a stepping platform.

It is necessary to alternate strength and aerobic exercises.You need to train both the arm muscles and the back muscles.When losing weight, we pay special attention to the stomach, hips and buttocks.

Home workouts for girls for weight loss:

• We alternate strength and aerobic exercises during a workout to lose weight.
• One day we dedicate ourselves only to strength training and the other day we only devote ourselves to aerobic training.

Includes strength training for weight lossUsing sports equipment during exercisein the form of dumbbells, fitball or bodybar.Aerobics is associated with dance moves, running and cycling.

A number of exercises for losing weight on the buttocks and thighs were taken from the previous chapter;We'll train the stomach and sides a little later.Right hereLet's turn to the arms and back.

Typically, men and women who have problems with excess weight also suffer from a concomitant disease – osteochondrosis.Therefore, training for losing weight at home should include exercises for the back.This includes:

• Guns.From the “lying” position, bend your knees and grasp them with your hands.Raise your head to your knees.We roll sideways and back and forth.
• "Snake".Lie on your stomach, stretch your legs and arms forward and try to lift your body off the floor as much as possible.

For the hands you can suggest the following:

• Push-ups.Push-ups can be done forward or backward.In the second option, we sit with our back to a support, which can be a step platform, a wall bars or a regular chair.We lean on your hands and raise and lower your body while your legs are bent.
• Flexion - extension, arm raising.We take dumbbells in our hands and begin to bend and stretch our arms in different directions and angles.This will work your biceps and triceps.Even with dumbbells, we raise and lower our arms to the sides, back and forth, upwards (the exercise can be performed both sitting and standing).

A set of exercises for men

Men will also find many interesting and effective exercises for both losing weight and building muscle.All of the home exercises for women presented above are also suitable for men.OnlyIt is more effective to perform them with weights in the form of dumbbells or heavy dumbbells.

A good help for men's training is the presence of a Swedish wall with parallel bars and rings.With the help of these devices you can train all the arm muscle groups that are so important for men.

Training at home – a set of exercises for men:

• weighted squats and lunges;
• Press crunches;
• push-ups;
• training on parallel bars;
• Swing your legs;
• Swing your arms with weights;
• Leg raises while hanging on a horizontal bar or from a lying position

Training for women after childbirth

After giving birth, a woman attaches particular importance to her physical fitness.The abdominal muscles require special attention.

Workout for women after birth – fitness exercises for at home:

• Twisting.From the “supine” position, bend your knees and lift your upper body.You can add opposite knee raises to work your obliques.
• Leg raises.The starting position is the same.Raise and lower your straight legs.At the same time, you can slightly raise your pelvis - this will make your lower abdominal muscles even stronger.
• Plank.An essential exercise for all muscles of the body.Train arms, legs, back, abdominal muscles.Both straight and side planks are effective.When doing a plank, we lean on our palms and toes and lift our entire body in a straight line.When doing a side plank, we try not to lower our hips to the floor.

Exercises for losing weight on the stomach and sides at home - video

There are many workout videos you can do at home.They can be both general and targeted sportsTraining individual muscle groups.

The most problematic areas for men and women are usually the stomach, sides and buttocks.Therefore, there is a large selection of video exercises for losing weight in the stomach and side areas at home.

Advantages of video trainingalso in the fact that the spirit of “collectivism” can be felt.It's like you're not at home, but at a sports club.The presence of TV partners stimulates you to complete all tasks and training becomes more effective.The rhythmic music that accompanies the video also encourages weight loss exercises.