What young ladies do not turn to in the fight for beautiful shapes. Most often, if 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 they discover after a while the old figure on the scales.
The fact is that the right food or diet is not everything in the fight against excess weight. To speed up, and most importantly, consolidate results, effective exercises for slimming the abdomen and sides at home will help you. If morning exercise is problematic for you for some reason, then evening exercises for weight loss are also a good option. The main thing is to start and think about the result. Read about the benefits and rules of home exercise later in this article.
Why is weight loss exercise useful?
Charging not only helps to melt the extra inches, but there are many other positive aspects as well.
Like:
- Regular exercise helps develop physical strength and endurance;
- Tones all the muscles of the body;
- Metabolism improves, due to which 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 an elevated mood for the whole day;
- You will become thinner and more attractive, you will feel better.
Basic exercises
In order for charging to be useful and only good results, important recommendations should be followed:
- Exercise should be done 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 the workload and learning time.
- Morning exercise for weight loss of the abdomen and sides is performed before breakfast. It is recommended to drink a glass of water after waking up before doing exercises.
- Daily morning exercises for weight loss include alternating exercises for different muscle groups.
- If exercise is done not only for muscle tone but also for weight loss, then a special set of exercises should be designed and calculated, which lasts at least 30 minutes, as fat reserves start to be expended only after 20 minutes of exercise.
- You should not take long breaks between exercises - one minute is enough for an intense pace.
- Cheerful music and special equipment (rope, fitball, bracelets, ball, dumbbells, etc. ) will make your workout more fun and exciting.
- It is not recommended to eat for an hour and 2 hours after training, to lose weight.
- Always start with a little warm-up to warm up the muscles and finish the workout correctly with tightening 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:
- Perform a warm-up first aimed at warming up your muscles. Make curves and circular motions with your neck, rotate your pelvis, tilt your torso left and right, shake your legs and arms, and jump. As a warm-up, running is great, for example, in a park or on a treadmill.
- Work your arm muscles. To do this, you can do push-ups or perform simple exercises with dumbbells. Bend your elbows, raise them perpendicular to the body, do some repetitions.
- Work your leg muscles. The simplest thing is to sit down, but it has to be done properly. Keep your knees level with your feet. Do not rush during the session, as you do the exercise slowly, the thigh and back muscles will tighten well.
And now we will analyze the exercises for different muscle groups that can be included in your morning workout routine for weight loss.
For the abdominal muscles
To make your abdomen lose weight and be elastic, train your abdominal muscles during exercise:
- Run in place for at least 1 minute while raising your knees up, hands to hips, try to reach palms with knees.
- Standing straight, throw one foot forward, then sit down and return to the starting position. Repeat the same with the other leg. At least 20 times.
- Sit on your feet with your heels together and lie on your back. Place your hands behind your head and stand up as slowly as possible, as if pumping your abdomen. Perform at least 10-15 repetitions. Do not rush!
- Lie on your back and raise your straight legs at a 90 degree angle, then lower them down and repeat again. Do 3 sets of 15 reps. Also, the printing of different types of twisting works perfectly.
For the muscles of the arms, neck, back
Stand on the wall, leaning on the sacrum and shoulder blades, raise your arms upwards and spread slowly to the sides. The starting position is the same. Slowly take one hand to the side and sit down, and at the same time take the other side and raise it up. The position is the same. The hands are down. Slowly raise both arms up at the same time without straining your back.
Sit in a chair with your back straight. Lower your head down, contracting your neck muscles, and hold this position for about 20 seconds. Place your hands on the table with your elbows bent. Place the chin on the palm of the hand. Press your chin slightly down, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Perform half head rotation first left, then right.
Lie on the floor, bend your legs, keep your hands under the back of your head. Stretch your head slowly to your chest, standing so short. Relax.
For legs and hips
Charging can not be imagined without lunge, which work perfectly all the muscles of the legs. Navigate back and forth 3-4 sets of 15-20 times on each leg.
- Squats with plies will help you make your legs slim and fit.
- A simple but effective "bike" exercise burns calories, tightens leg and abdominal muscles.
- Swing forward, backward and sideways. To increase the effect, you can do a squat before shaking.
- Jump up, to the sides, to one and both feet.
- Jump rope.
- Run.
Lie on your side and bend the top of the leg at the knee joint in front of you. Slowly lift the lower leg and place it in place. The body line should remain straight, look at this. Do 2-3 repetitions with each leg 8-10 times.
Lie on your left side and place the palm under your head, raising the leg slowly directed upwards - 8-10 repetitions for each leg.
Starting position - you are lying on your back. Raise your legs up, slightly bent at the knees. Turn the socks towards you. First, take one foot sideways, slowly, then return to the starting position. Repeat with the other leg. Do 15-20 repetitions.
For the sides and press
Fitball will help you perform exercises for a beautiful belly. So let’s get started. Kneel down and place the ball to your right. Place the left foot forward, bending it 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 hips should remain motionless. Repeat the movements with the other leg. 10-15 repetitions.
Such an exercise will help train the oblique abdominal muscles. Sit on the ball with your back straight, feet apart. Rotate the football with your buttocks in different directions, but make sure your body is relaxed.
Lie on the floor and, bending your knees, place on top of the ball. Rotate the football in different directions. If the task seems too easy for you, then perform its intricate version - squeeze the ball between the knees, raise the legs at a right angle and then lower them alternately right and left.
Breathing exercises
In order for exercise to be as effective as possible and contribute to reducing body volume, you need to learn how to breathe correctly.
Here are some basic exercises for beginners:
- Breathe as deeply as possible, count to 4, hold your breath, and exhale slowly.
- Take a deep breath by pulling your abdomen and exhale slowly through tight lips. At this time, alternately tense and relax the abdominal muscles. Repeat 8-10 times.
- Lie on your back with your knees bent. Place the left palm on the chest and the right palm on the stomach. Breathe in and out, applying gentle pressure with both hands. By sucking, expand your chest, pull on your stomach and press down with your palm. As you exhale, inflate your abdomen and gently press your chest with your hand.
- Sit in a chair with your back straight and your feet flat on the floor. Breathe in the stomach, stretching and relaxing your abdomen 8-40 times.
Weight loss exercises will not only allow you to get rid of extra inches in problem areas, but also fill you with energy and great mood for the whole day. You will feel jerky and energetic and joint and back problems will disappear. Exercise regularly, be beautiful and lean!