What young women do not resort to in the struggle for beautiful shapes. Quite often, if you want to lose a few pounds, a diet comes to mind. Having achieved good results, many women return to their normal diet and are horrified to find the old figure on the scales after a while.
The fact is that proper nutrition or diet is not everything in the fight against excess weight. To speed up and, most importantly, to consolidate the results, effective exercises to slim the abdomen and hips at home will help you. If morning exercise is problematic for you for any reason, evening weight loss exercise is also a good option. The main thing is to start and think about the result. Read the benefits and rules of exercising at home later in this article.
Why is exercise for weight loss useful?
Charging not only helps to melt extra inches, but it also has many other positive aspects.
Eg:
- Regular exercise helps build strength and stamina;
- Tones all the muscles of the body;
- Metabolism improves, due to which 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 elevated mood for the whole day;
- You will become slimmer and more attractive, you will feel better.
Basic exercises
In order for charging to be beneficial and only good results, you need to follow important recommendations:
- Exercise should be done regularly. Let it be just 10 minutes, but every day is better at the same time.
- You need to start from a simple one, gradually increasing the load and lesson time.
- Morning exercise for weight loss of the abdomen and hips is carried out before breakfast. It is recommended to drink a glass of water after waking up before exercising.
- Daily morning weight loss exercises involve alternating exercises for different muscle groups.
- If the exercise is performed not only for muscle tone, but also for weight loss, it is necessary to work out and calculate a special set of exercises, lasting at least 30 minutes, since the fat stores begin to be spent only after 20 minutes of exercise.
- You shouldn't take long rest breaks between exercises - one minute is enough for an intense pace.
- Cheerful music and special equipment (rope, fitball, hoop, ball, dumbbell and so on) will make your workout more fun and exciting.
- It is not recommended to eat for an hour and 2 hours after class, to lose weight.
- Always start with a little warm-up to warm up the muscles and finish the workout properly with stretching exercises.
- You need to develop a set of exercises that suit you.
Effective exercises for weight loss at home in such a complex will bring maximum benefit in the morning:
- Do a warm-up to warm up your muscles first. Do bends and circular movements with your neck, rotate your pelvis, lean your 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.
- Train your arm muscles. To do this, you can do push-ups or perform simple dumbbell exercises. Bend your elbows, raise them perpendicular to the body, perform several repetitions.
- Train your leg muscles. The simplest thing is to squat, but it must be done correctly. Keep your knees level with your feet. Don't be in a hurry while squatting; as you perform the exercise slowly, the muscles of the thighs and buttocks will contract well.
And now we are going to break down the exercises for different muscle groups that can be included in your morning weight loss exercise routine.
For the abdominal muscles
To make your belly lose weight and be supple, train your abdominal muscles during exercise:
- Run in place for at least 1 minute, while lifting your knees up, hands on your hips, try to reach your palms with your knees.
- Standing, throw one leg forward, then you need to sit down and return to the starting position. Repeat the same with the other leg. At least 20 times.
- Sit upright with your heels together and lie flat on your back. Put your hands behind your head and stand up as slowly as possible, as if you were pumping your abs. Do at least 10-15 repetitions. Do not rush!
- Lie on your back and lift your straight legs up at a 90 degree angle, then lower them and repeat again. Do 3 sets of 15 reps. In addition, the printing of various types of twist works perfectly.
For the muscles of the arms, neck, back
Stand against the wall, leaning against the sacrum and shoulder blades, raise your arms and slowly spread them to the sides. The starting position is the same. Slowly bring one hand to the side and lower it, and at the same time bring the other to the side and lift it. The location is the same. Hands are 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 your neck muscles and hold this position for about 20 seconds. Place your hands on the table with your elbows bent. Put your chin in the palm of your hand. Press your chin lightly down, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Perform a half head rotation first to the left, then to the right.
Lie on the floor, bend your legs, keep your hands under the nape. Slowly stretch your head towards your chest, thus lingering briefly. Relax.
For legs and hips
The charge cannot be imagined without lunges, which perfectly train all the muscles of the legs. Lunges back and forth 3-4 sets of 15-20 times on each leg.
- Plié squats will help you make your legs slim and fit.
- A simple but effective "bicycle" exercise burns calories, tightens the muscles of the legs and abdomen.
- Swing forward, backward and sideways. To enhance the effect, you can do a squat before swinging.
- Jump up, to the sides, on one and both legs.
- Skip the rope.
- Run.
Lie on your 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 remain straight, look at this. Do 2-3 repetitions with each leg 8-10 times.
Lie on your left side and put your palm under your head, slowly raise the straightened leg - 8-10 repetitions for each leg.
Starting position: you are lying on your back. Raise your legs, slightly bent at the knees. Point the socks towards you. First, bring one leg to the side, slowly, then return to the starting position. Repeat with the other leg. Do 15-20 repetitions.
For sides and press
Fitball will help you perform exercises for a beautiful belly. So let's get started. Kneel down and place the ball on your right. Put your left leg forward, bending it at the knee joint. Put your right hand on the ball and put your left behind your head. Then, lean your body forward slightly and lean 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 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, bending your knees, place them on top of the ball. Roll the fitball in different directions. If the task seems too easy for you, perform its complicated 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 exercise to be as effective as possible and to help reduce body volume, you need to teach how to breathe correctly.
Here are some basic exercises for beginners:
- Inhale as deeply as possible, count to 4, hold your breath and exhale slowly calmly.
- Inhale deeply as you draw in your belly and slowly exhale through parted lips. At this time, alternately contract 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 stomach. Breathe in and out, applying gentle pressure with both hands. As you inhale, expand your chest, draw in your stomach and press down with the palm of your hand. As you exhale, inflate your abdomen and press lightly on your chest with your hand.
- Sit in a chair with your back straight and your legs flat on the ground. Breathe into your stomach, straining and relaxing your abs 8-40 times.
Exercise for weight loss will allow you not only to get rid of extra inches in problem areas, but will also fill you with energy and a great mood for the whole day. You will feel vigorous and energetic and joint and back problems will disappear. Exercise regularly, be beautiful and slim!