To improve your body, get in shape, be healthy, you need to exercise. If classes at the gym are impossible for some reason, exercises to lose weight at home are also suitable. When professional trainers are asked about exercise, the answer is always the same: effective exercises at home to lose weight are the ones you do!
Maintaining a healthy diet and exercising regularly is essential to discourage weight gain. The basic principle: burn more calories than you consume. An experienced sports trainer will develop an effective plan for losing weight at home. This program necessarily includes aerobics, energy loads, heating and stretching. When done correctly and regularly, the exercises will produce results.
The body needs movement to function properly. Effective exercises to lose weight at home can change your figure, just like exercising at the gym. The greater the muscle volume, the faster the metabolism and the faster the calories are burned. Ohanism expends a lot of energy to maintain muscle mass. But even when eating, walking or sleeping, calories are expended and fat is burned.
The benefits of training at home to lose weight:
- Restoration of bodily functions.
- Treatment of diseases.
- Fast fat burning.
- Thin muscles for great fitness.
- Elimination of "problem areas".
- Increased resistance and strong heart muscle.
- Psychological relaxation.
To start a regime to combat excess fat, a standard workout lasts 30 minutes with intervals between sets of 30-60 seconds.
Fundamentals of home training
Before starting classes, you need to set your weight and volume indicators.
Measure volumes:
- an arm at the height of the armpit;
- waist at the narrowest point;
- hips at their widest point, while closing the legs.
Measurements are made and weighed once a week.
Inventory: gymnastics mat, elastic, fitball, jump rope, bodybar and dumbbells. For beginners, 1 kg dumbbells are suitable for use in training, after a couple of exercises, increase the weight by 1 kg. Home workout for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If it is not possible to use rope, jump without it.
When asked by beginners about which exercise machine to buy at home, experienced coaches do not advise an orbit treadmill, treadmill or exercise bike. For weight loss training at home, a jump rope is sufficient. If you find the motivation to jump on it for several minutes a day, then it makes sense to think about buying a complete simulator.
Heating
Homemade weight loss training starts with a warm-up to invigorate. Home exercise - light jumping, walking or running without moving for 6 minutes.
After warming up, stretch the large muscle groups in your legs, arms and back.
Stretching the anterior thigh muscle: stand up, bend your right knee and pull your right hand towards your buttock. Repeat with the left leg.
Elongation of the back of the thigh: With the legs well apart, bend the right leg at the knee and bend to the left. Stretch to the other side.
Stretching the muscles of the back, flanks and abdomen, set of exercises to lose weight at home:
- Place your feet shoulder-width apart, reach as far as possible with your hands up to your toes.
- Open your legs wide, close your hands in the lock above your head and lower them in front of you, at eye level. In that case, take a walk on your back. Raise your arms above your head and bend your lower back.
- Holding your right wrist with your left hand, pull it out as far as possible and lean to the right. Repeat on the left side. Gently lower your arms by your sides, opening your shoulder girdle as wide as possible.
Exercises to lose weight at home: guidelines
People think that home weight loss exercises are only suitable for beginners, but this is not the case. Home training includes a full load on the lower and upper body, abdominals and back. Do the exercises at home every day, at least 5 days a week.
Home Slimming is an interval training session with a "metabolic effect". This means high-intensity, high-speed resistance training, with alternating aerobic and strength exercises at a fast pace. For several hours after exercise, accelerated fat burning and weight loss continue. Consider interval fitness exercises.
Aerobic exercise
To lose weight quickly, in addition to the relief muscles, it is necessary to develop the heart muscle. Aerobic exercise for weight loss at home is called "cardio" - the heart starts to work at full strength, the shortness of breath and the swelling of the body disappear. The blood is saturated with oxygen, calories are burned and a weight loss regime is started.
Cardiovascular training involves doing exercises at the same pace for 30 minutes or more:
- running;
- walking at a fast pace;
- jumps;
- swimming;
- cardiovascular training.
For maximum results, athletes do aerobic exercise at home to lose weight 5 to 7 days a week.
Leg strength housework for weight loss
Quadriceps femoris
Weighted Plié Squat
Take a 5 kg dumbbell at the base with both hands and stand, spread your legs wide and bend your knees slightly. The socks point in the same direction as the knees.
Run plie:
- While inhaling, slowly bend your knees and bend down until your thighs are parallel to the floor. Hands are still.
- Focusing on the heels, slowly return to the SP as you exhale.
It is important to keep your back straight to avoid injury.
Front swings
Stand with your left side facing the chair, hold your back with your left hand. Place your right palm on your thigh.
Execution technique: raise your straight right leg sharply forward, slowly lower it backwards (do not throw, the muscle is tense). The front of the thigh works in the exercise. Do it 12 times, repeat with the left leg.
Abs, quadriceps: "climber"
Assume a push-up posture, weight on the palms and feet. Pull your right knee up to your chest, place your right leg on your toes, under your thigh.
Technique: switch legs abruptly in a jump - stretch your right leg and bend your left, like a climber. Repeat alternately at a fast pace for 30 seconds.
Gluteal muscles: half bridge
Lie on the mat on your back, arms along your torso, knees bent, feet shoulder-width apart.
As you exhale, lean on your heels and lift your hips off the floor. Keep your back straight and hold for a second. As you inhale, slowly return to the IP.
You will complicate the exercise by focusing on one leg and lifting the other with your hips.
Stocked in the back - alternately with both feet.
Standing, position the chair on the left, hold the chair with your left hand. Lower your right hand.
Execution:
- Bring your right leg back while bending your left knee at a 90-degree angle. Bend your right arm at the elbow. The knee of the right leg is facing the floor.
- Push with your right leg and rotate forward, stretching your legs and right arm.
Repeat 10 times, turn the right side of the chair and work on the left leg.
Abductor: walking with a rubber band
Stand up straight, legs slightly bent, gym elastic stretched around your knees. The back is straight, the head and neck are facing upwards.
Technique: take a step to the side with the legs half bent, keeping the elastic always stretched. Putting it around your ankles instead of your knees will make the exercise more difficult.
Calves: weight gain
The exercise requires auxiliary equipment: a board fixed to the floor and a body bar.
Get on a board (or any stable and practical object up to 3 cm high) with half your foot. Knees straight, heel on the floor. Keep the body bar (or barbell) on your shoulders, with your back straight.
Exercise: stand on tiptoe, roll your ankle over the board and lift your heel off the floor. Return to the IP.
Knees and back straight, calves and ankles working.
If there is no board or if the exercise is difficult, make moves from the heel to the tip of the foot.
Hamstrings
Fitball required. Lying on your back, place your calves on the fitball so that when moving your legs, your ankles are on the ball.
Exercise: lift your hips, keeping your weight on your shoulder blades and feet. Bend your knees, pulling the ball as close to you as possible, squeezing the hamstrings. Hold for a second and return to the PI.
Homemade strength exercises to lose weight, chest muscles
Butterfly
An effective exercise to strengthen your chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet on the floor. In the hands of dumbbells up to 4 kg, the hands are uniform, spread out to the sides.
Execution: raise your arms straight to eye level, lower them slowly. Perform 3 sets of 10 times.
Push-ups, medium posture
The main pectoral muscles, deltas with triceps and partially the back are included in the work.
Lie on the floor, place emphasis on the arms and feet straight, the body is uniform. Brush shoulder width.
Execution:
- Bending your elbows, lower yourself as far as possible with your body even. Do not project your elbows, keep them close to your body.
- Straighten your chest and triceps, straighten your arms and get up in the starting position.
If exercise is difficult, start with knee crunches. At the same time, the feet are hooked together.
Strength exercises to lose weight at home
Biceps Curl
Standing, hold the bar (body bar) in front of you with your arms extended. Turn your palm forward, your elbows should be close to your torso.
Execution: without lifting your elbows from your torso, raise the bar as far as possible to shoulder level. As you exhale, slowly lower the bar to the PI.
Shoulders: standing dumbbell lift
Stand up, place your feet shoulder-width apart, bend your arms with dumbbells at the elbows and press them against your body.
Execution:
- As you exhale, raise the dumbbells in front of you to shoulder height, hold them for a second and lower them slowly while inhaling.
- As you exhale, raise the dumbbells on the sides to shoulder height, hold for a second and lower them slowly. Continue switching.
When lifting dumbbells, do not allow to swing or turn.
Lifting the dumbbell while sitting with triceps
Sit on a bench or chair, lower your chest to your knees and keep your back straight so that they are parallel to the floor. With your left hand, hold the leg of a chair or bench and, with your right hand, grab a dumbbell and press your elbow against your body. Lower your palm with the dumbbell upright to obtain a 90 degree angle.
Execution: keeping the elbow pressed against the body, when exhaling, raise the dumbbell until the right arm is fully extended. As you inhale, slowly lower your hand over the IP. Repeat with your left hand.
After a few workouts, you will be able to do the exercise for both arms at the same time.
Abdominal strength exercises
Lower the press, pass
Sit on the floor, move your body back and lean on your forearms (elbows back, fingers pointing at your legs). The right knee and ankle are flexed in an outdated position and the left leg is raised 45 degrees from the floor.
Execution: gently bring the right knee to the chest, without changing the position of the left leg and eversion of the ankle. Hold for a second and return to the starting position. Repeat 8 times for the left and right legs.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make weight loss at home more difficult, increase the pace.
Straight abdominal muscles, internal and external oblique and transverse muscles
Lying on the floor, extend your arms over your head and raise your legs at a 45 degree angle to the floor.
Execution: inhale, pull your head and shoulders off the floor, work your way up your ribs to your hip joints, exhale at the highest point. Both legs are in the air, arms parallel to the legs. Breathing is uniform. Hold for 4 counts, inhale and, as you exhale, slowly lower to the starting position.
This is a type of breathing exercise with activation of all abdominal muscles.
Oblique sit-ups
You will need a fitball or normal.
This exercise, like regular abs, works the oblique muscles.
Lying on your back, open your arms to your sides and press firmly on the floor, palms down. Place the fitball between your legs and lift it 90 degrees to your body, slightly bending your knees.
Execution: slowly lower your right leg to the floor parallel to your arm, without releasing the ball, slowly return to the starting position. Repeat with the left leg.
Rectus abdominis, upper and lower abs, accordion exercise
When performing movements, the body folds like harmonious skins. This is a very effective exercise for losing weight at home.
Lie on your back, arms behind your head, legs extended, heels raised 6 to 10 centimeters off the floor, socks extended.
Exercise: Forcing the abdomen, bend and raise the knees up to the chest, lifting the hips and upper body to the shoulder blades. Do 3 sets of 8 times.
The number of repetitions of the exercises varies according to physical fitness.
The combination of cardiovascular and strength training is called interval training and can reduce weight loss time at home to 10-30 minutes.
"Metabolic effect" in 10 minutes
A session in terms of energy expenditure is comparable to 150 minutes of "pure" aerobic exercise. With this program, you can lose weight and improve your well-being. Full-speed exercise alternates with recovery - walking or running for 15-45 seconds.
Before starting exercises for rapid weight loss at home - warm-up for 6 minutes, and after training - stretch for 5 minutes.
Rocket Jump
Spread your feet shoulder width apart and bend your knees with your hands on the quadriceps muscle of your thigh.
Execution: jump, "throwing" the arms stretched upwards from the front. Land gently on PI. Do 2 repetitions 15 to 24 times.
To complicate the exercise, grab dumbbells and squat down.
Star Jump
Legs shoulder-width apart, knee flexion, arms stretched out to the sides.
Execution: jump, raising your arms straight at the sides to shoulder height. Land gently on PI. The back is always straight.
Do 2 repetitions 15 to 24 times.
Squat
Feet shoulder-width apart, hands on hips or extended forward.
Execution: sit until your knees form a right angle. The back is straight, the knees do not exceed the level of the toes.
Complicate the exercise with a barbell or dumbbells.
Thrown backwards
Stand upright, feet shoulder-width apart, arms stretched across your body.
Execution: place your right leg as far back as possible, while bending your left leg at the knee until it forms a right angle. The heel of the support leg does not come off the floor. Return to the IP. Repeat with the left leg.
Do 2 repetitions 15 to 24 times.
Complication: jumping lunge with dumbbells in hands.
Burpee
Stand with your feet shoulder-width apart.
Execution technique:
- Crouch down with your hands on the floor.
- Straighten your legs on the board.
- Jump back into a squat and jump, arms outstretched.
For a light burpee, instead of jumping, just get up.
Burpee is a multi-joint exercise that involves several muscle groups at the same time. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load is also placed on the pectorals, triceps and shoulders. There are practically no muscles that are not affected by the burpee.
If there is a rope, it is allowed to substitute any of the exercises listed below for skipping rope for 60 seconds or to complement them with a workout.
After a metabolic workout, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after class.
Fitness ball exercises for beginners
Unprepared people are not advised to start intensive classes immediately. If you have already exercised regularly, but allowed a long break between classes, you need to start with restoring and strengthening your muscle corset. For this, a strength training program to lose weight at home is ideal. Strength training increases muscle density, endurance, reduces the risk of injury and prepares the body for increased stress.
Effective exercises to lose weight at home - on a fitness ball (fitball). Beginners start with two sets of 10-15 reps, the ideal level is 2 to 3 sets of 20 reps. It is better to do fewer repetitions than to do the wrong exercise many times.
Back exercises
Thoracic department, classes for the prevention of osteochondrosis
Lie on the fitball with your stomach down and rest your feet against the wall for stability. Place your hands along your torso, palms up.
Technique:
- Lift your upper body and, at the same time, turn your palms towards the floor and tighten your shoulder blades. Don't arch your back.
- Scroll down slowly and return to the PI.
Lumbar region
Sitting on the floor with your legs extended, hook the elastic on your legs, lean forward, creating a slight tension in the band.
Technique:
- Lean back 110 degrees, pull your arms up to your chest and tighten your shoulder blades.
- Wait a second.
- Return slowly to the PI.
Loin and abdomen
Kneeling behind the fitball, support your elbows on the ballLean forward so that your stomach is resting on the ball.
Technique:
- On your elbows, slowly roll the ball 5 cm forward.
- Return slowly to the PI.
To increase the difficulty, the knees must be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal exercises
Oblique sit-ups
Near the wall, sit on the fitball with your right hip, stretching your right leg forward and pushing your left leg back. Support your feet against the wall for stability and place your hands behind your head.
Technique:
With your back straight, lower your body by the fitball and lift it to its original position. Run smoothly, repeat 15 times on each side.
Straight and oblique abs
Lie on the fitball, resting your lower back and leaving your feet pressed to the floor with a confident emphasis. Put your hands on your temples.
Technique:
Lift your body, stretch your right elbow towards your left knee. Lower to the starting position. Repeat alternately with your left and right hands.
Main press
Lying on the floor on your back, with your legs straight, squeeze the fitball between your legs and lift them at a 45 degree angle. The hands are straight, towards the ball.
Technique:
Lift your shoulder blades off the floor and touch the ball with your fingertips. Slowly lower your body to the IP.
This set of exercises improves coordination and tones muscles, preparing you for more challenging exercises.
Body modeling exercises
The shape of the hourglass body is considered the ideal female figure, when the volume of the chest and hips are the same, although with a narrow waist. But not everyone has these forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of this type to lose weight, they strive to have an ideal shape. For this purpose, modeling is carried out at home - weight loss classes according to an individual program, taking into account the type of figure.
Shape for a "pear" woman
Full and "heavy" hips, narrow waist and beautiful shoulders - this is the appearance of a "pear" or "triangle" shape. A common problem for these women is the appearance of cellulite on the thighs. In this case, the homemade program of slimming exercises for girls has two objectives: to contract the thigh muscles, to remove their volume and to increase the mass in the chest and shoulders.
Training principle:
- Many attacks and squats.
- Front swings.
- Lifting dumbbells.
- Aerobic exercise.
Focus on the quadriceps, glutes, shoulders and triceps. On the legs, 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not swing the abductor muscle. Side swings and side steps are not for you!
| Number of the week | Squat count | ||||||
| 1 approach | 2 approach | 3 approach | 4 approach | 5 approach | > Total squats | ||
| 1 | 8 | 10 | 8 | 8 | 6 | 40 | |
| 2 | 10 | 12 | 10 | 10 | 8 | 50 | |
| 3 | 10 | 15 | 12 | 12 | 10 | >59 | |
| 4 | 15 | 15 | 15 | 15 | 12 | 72 | |
| 5 | 15 | 20 | 18 | 16 | 12 | 82 | |
| 6 | 15 | 20 | 20 | 20 | 15 | 20> | 90 |
Exercises for apple shape
Usually of medium height, with narrow hips and wide waist. It is at the waist that the "apple" woman quickly accumulates fat deposits. The legs and arms are usually thin and elegant.
Direction of training:
- Cardio load (treadmill, stepper, walk, jump).
- Waist reduction exercises (hula hoop rotation, use of gymnastic disc, weight lifting).
- Force load on the legs (to visually align the lower part of the body with the upper part).
Do not turn sideways or use an exercise bike or orbital track.
Training rules: establishing a regime
There are many training systems at home. Interval training works well for weight loss, but there are other approaches.
The divided program sessions are effective, designed for three days of strength training per week, with alternate exercises for different muscle groups. On days without strength training - aerobic training.
Example:
- Monday is a race.
- Tuesday - legs and abs.
- Wednesday - walking and skipping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example, because the division system is selected individually for everyone.
How not to lose the incentive to train at home?
Unfortunately, the motivation to train at home to lose weight tends to decrease because there are other activities at home.
The main advice to be given in this situation is quite simple: Build an addiction to positive activity. Then you will be pulled into training with "terrible strength".
Create plan
It is important to plan your exercises at home the same way you do at the gym. Schedule the same time regularly, write a plan and schedule 3 weeks in advance. After overcoming those three weeks, you will enter the regime and not even think about missing a workout.
Change exercises
Also, add variety to your weight loss workout at home by varying and alternating exercises. The limited availability of additional equipment does not mean monotony - do different exercises with the same equipment. Use tools at home - even a rolling pin or towel works for many exercises.
Make weight loss a game!
You cannot ignore the competitive element, connect your family or friends to train and measure volumes at the same time. In the beginning, this motivates me to win the measurements, and after a few weeks of regular classes - the long-awaited changes to the figure.
The purpose of home exercise to lose weight is to lose weight, get in shape and improve health. To do this, listen to your body. Training should take place at most, but not "for wear and tear". Do only workable exercises, follow the schedule. With each exercise, your heart, lungs, joints, muscles, tendons and bones get stronger. The fat melts and you lose weight, even if it is not yet visually noticeable.