Exercising to lose weight will help you lose fat deposits and get a slim body shape. But to achieve success, you need to choose the optimal complex, exercise daily and eat right. If you follow simple recommendations, you can lose excess weight without even going to the gym.
Warm up for women
Beginners should not immediately expose their body to significant stress. You should start practicing gradually, doing the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period, the body gets used to physical exercise. All muscles will hurt, you cannot overtrain them. If you do weight loss exercises without warming up, you could injure your muscles.
The lesson should start with a warm-up, lasting up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper body, abdomen, buttocks, legs.
Morning exercise looks like this:
- Stand straight, feet shoulder-width apart. Slowly make circular turns with your head and turn it to the side.
- Stretch your left arm forward, bend your elbow, and press it against your neck. Pull behind your back as much as possible and stretch back for up to 10 seconds. Repeat this exercise for the right hand.
- Raise one hand up, the other hand down. Change positions one by one.
- Cross your arms in front of your body in the chest area, spread them to the sides, and simultaneously rotate your torso.
- Bend forward and then bend back as much as possible, supporting your lower back with your palms.
- Raise your arms up and spread them to the sides.
- Place your feet as far apart as possible and squat as low as possible. Wait for 15 seconds. Then roll from one leg to the other so that one is straight and the other is bent at the knee.
- Stretch your legs. Do each circular rotation at least 10 times.
Morning warm-up should be done every day.
Charging for beginners
After warming up, you can proceed to the main part. The program for reducing hip volume and burning fat deposits in the waist area is as follows:
- Place your feet shoulder-width apart, bend your body forward, and try to reach your hands toward the floor. Repeat 10 times.
- Squat with your legs as wide as possible. Do 2 sets of 15 reps. You need to make sure your feet and knees are parallel to your body, your stomach is pulled in, and your back is straight.
- Regular squats with your arms straight in front of you.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the side. Repeat 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 seconds.
- Reverse push-ups, feet should be placed on a chair, which is 30 cm higher than the floor.
- Back lunges with crossed legs.
- Jump in place at least 40 times.
- Swing back while lowering your legs slowly to feel muscle tension. 20-25 times.
It is important to combine cardio and strength training. Exercise should be done at least 3 times a week. Exercise should not take more than 30 minutes. If the exercises are easy and the muscles no longer hurt so much, and this happens on average after a month, you can move on to more complex exercises. The duration is 1 hour or more.
Complicated programs for every day
Before the main lesson, do a warm-up. After that you can start pumping your abs. When exercising for weight loss, you need to ensure proper breathing.
The exercise looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, lift your straight leg so that it forms a 90˚ angle with your torso. Hold for 20 seconds, then slowly lower the right, and after 10 seconds. and left foot.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your arms behind your head, but do not hold your neck; your elbows point out to the sides. Lift your upper body, do not lift your lower back off the floor. Lifting should be done using the abdominal muscles, so you can feel a lot of tension. Repeat 10-15 times, do 2-3 sets.
- The pose is the same as in the previous exercise. It is important to raise the body by lifting the lower back off the floor, but the soles of the feet should be pressed firmly against the surface.
- This exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you should reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Lift your legs 10-15 cm from the floor, hold for 20 seconds.
- Exercise "scissors". The pose is also similar, lift your legs as high as 20 cm from the floor. Mimic the movement of the cutting part of the scissors.
- "Bicycle". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand straight, feet shoulder-width apart. Take dumbbells in your hands and pull your stomach in. Bend your body to the side. Then raise your left hand up, lower your right hand down and place it behind your back. Repeat at least 20 times.
Each lift should be done while inhaling, lowering – while exhaling. Complete the complex by walking or running in place.
When exercising for weight loss, you can use sports equipment - roller, fitball, jump rope, shock absorber band, dumbbells, barbell, expanders
After that, you can continue training by loading other parts of the body. To keep your hips firm and smaller, you need to do the following exercises:
- Feet shoulder-width apart, toes facing outward. Squat slowly, lower your body to the count of 5. Rise to the starting position, count again to five.
- Do squats with your legs spread as far as possible. After returning to the starting position, immediately stand on your tiptoes. Hands on the belt.
- Do a lunge jump. It is recommended to exercise with dumbbells weighing 1-2 kg. First, lunge forward with your left leg. Do some squats. Then, jumping out, switch your supporting leg.
- Stand straight, hands clasped in front of you. Take one step to the right, move your buttocks back slightly, then jerk your leg to the left side. Do at least 20 strokes.
- Lie on the floor, palms under your buttocks. Lift your legs slightly off the floor, spread them as far as possible, then return them to their original position.
- The pose is similar, only the straight legs need to be lifted to form a 90˚ angle. Dilute slowly until you feel a burning sensation.
- Lie on your side, resting on your elbows. Bend your top leg at the knee and rest it on the floor. The lower leg is straight, you need to raise it to the maximum height. Repeat this exercise, turning over to the other side.
- Holding a support in front of you, swing your legs to the sides. Then turn to the side and move the limbs back and forth. Perform all movements smoothly. Thanks to the swing, you can get a beautiful muscle relief at home and change the outer and inner surface of the thighs.
If you practice every day, the results will be visible within a month.
How to quickly remove the sides?
To lose weight in the waist area, 10 minutes every day is enough. spinning the hula hoop. After 2-3 weeks, the sides will shrink significantly, and a few centimeters at the waist will disappear.
Charging for children
Physical exercise in the morning not only helps to wake up, but also to recharge, prepare for an active day, and maintain body weight within normal limits.
It's better if you charge it while listening to music. Then it becomes more effective and enjoyable, men do it with pleasure, and their mood improves. It's best to choose simple exercises, don't forget about warm-up.
Children's practice might look like this:
- Stand up straight. As you inhale, slowly raise your hands. Once you reach the overhead position, exhale. Then lower your hand. Repeat 5-10 times.
- The pose is similar. Left hand on your waist, with your right hand make circular turns in front of you, like a child washing a window. Do it 5-7 times.
- Raise your arms up and move them above your head left and right. Don't bend your body.
- Walk like a penguin. Feet together, arms pressed along the body, palms parallel to the floor. Move forward and backward.
- Walk like a soldier. Raise your knees as high as possible and swing your arms.
- Squat and jump.
- Kneel, but do not sit on your buttocks, keep your posture straight. Straighten your arms in front of you, perform squats smoothly on the right side, then on the left side. With the help of these exercises, the shape of the body is corrected, fat deposits are removed from the waist and sides.
- Do circular rotations with your body.
- Jump like a rabbit. But not in one place, but from side to side.
If you have a big problem with being overweight, then exercise alone is not enough to lose weight. You need the help of a nutritionist, it is important to choose the right diet.
Exercising for weight loss will also be ineffective if men spend all their free time at home, sitting in front of the computer. Parents must educate their children to lead an active lifestyle, otherwise health problems may arise.
Yoga for weight loss
This type of physical activity is beneficial not only for your figure, but also for your emotional health. You can regulate your body, mind and soul, but you need to exercise regularly. The secret to yoga's effectiveness is that it increases metabolism.
It's best to do yoga in the morning after waking up
There are many poses, it is best to choose the most comfortable for yourself. You can practice standing, sitting, lying down, bending or stooping. Choice:
- bending forward while sitting;
- backward bend;
- breathing exercises;
- poses "boat", "grasshopper", "cobra", "camel";
- headstand and others.
The first lesson should be with a master who will introduce you to the basics.
If you train correctly, then after 3 weeks you can see the first results. Training lasts 30-40 minutes.
Exercises for weight loss should be done in a good mood and in normal health. During illness, you should avoid physical activity.