Every woman is familiar with the situation when problem areas do not improve during the training of the press.
After much experimentation, trial and error, we have finally developed a set of home weight loss exercises for every day for women.
It includes the best exercises to help you lose weight fast, get fit and feel confident in your swimsuit, favorite skinny jeans or dress.
We present you the 10 best exercises that work wonders for your stomach. They also help train the muscles of the thighs, buttocks, shoulders and, in general, make you healthier.
Deadlift on one leg
This exercise perfectly tightens and tones the gluteal muscles, activates the core muscles (which helps prevent back pain).
How to do it: Grab a pair of dumbbells and stand on your left leg. Lift and pull the right leg back, bend the knee so that the shin of the right leg is parallel to the floor. Lean forward and slowly lower your body. Go down as far as you can.
Hold for a second and return to the starting position. When climbing from below, try using more glutes to push your hips instead of using your back muscles.
Keep your back straight throughout the movement and don't arch your back.
This exercise helps to reduce the waist by a few centimeters. It involves the deep abdominal muscles (oblique, transverse), which other abdominal exercises cannot boast.
How to do it: lie on your left side, stretch your legs. The upper body support is the elbow and left forearm. From this position, lift your hips, trying to form a straight line from the ankles to the shoulders. Hold this position for 30 seconds. Repeat the same, but with the right side.
This classic exercise must be on your schedule. It helps train the chest muscles and burns a significant amount of calories.
How to do it: Get on all fours and put your hands slightly wider than shoulder width, feet close together. Lower yourself to the floor until your chest touches the floor, then push your body back to the starting position. Make sure your back is straight and your hips are taut.
Second position Plie
This ballet position helps work the inner thighs and buttocks.
How to do it: Place your feet slightly wider than shoulder width, rotate your foot slightly. Lower yourself by bending your knees until your thighs are parallel to the floor. Hold the lowest point for a moment and return your body to the starting position.
Incorporate High Intensity Interval Training (HIIT) into your daily routine to burn more calories in less time.
How to do it: Choose the type of cardio exercise you prefer (treadmill, stationary bike, orbit track, skipping rope, etc. ). Once selected, follow the following pattern:
- 3 minutes - 50% of maximum effort;
- 20 seconds -75% of maximum effort;
- 10 seconds is the absolute maximum effort.
This is a circle and you need to make 10 of these circles.
Exercise for the triceps
This is one of the best exercises for working the back of the shoulders and triceps. Use light weights and do high reps (from 25) for this exercise.
How to do it: Do a small lunge with one foot to get into the starting position. Lean lightly at the knee bent forward. Pull the arm towards the body, bend it and extend it at the elbow. Try to include the triceps in the work to extend the arm. Do 30 reps for each arm.
Take a step forward
This exercise is designed to train the muscles of the buttocks, strengthen the hamstrings. Step-ups also help train the quadriceps, as they are included in the work when the knee is straightened.
How to do it: Stand in front of a bench and place your left foot on it. Push with your left foot and stand on the bench. Correct your position by straightening your left leg and, with the help of your right leg, lower yourself to the starting position. Repeat the same, but already, starting with the right foot.
Keep your chest and back straight throughout the exercise. Don't lean too far on the bench and try to keep your body balanced.
The bridge is a great exercise to help keep your back healthy, strengthen muscles, and protect yourself from injury.
How to do it: Lie on your back, bend your knees and place your feet on the floor. Raise your hips so that your body forms a straight line from the shoulders to the knees. Hold the highest position for a second and then return the body to the starting position.
Raised arm plank
Adding a raised arm to such a great exercise as the plank allows you to work even better on your posture and get even more effect from the lessons.
How to do it: The starting position is like push-ups, but the arms must be bent at the elbows. Your body weight should rest on your forearms. The body should form a straight line from the shoulders to the ankles. After taking the starting position, raise your right hand in front of you. As you raise your arm, try to lower your shoulder blades. Hold this position for 5-10 seconds and then switch hands.
There are a large number of physical and psychological benefits of yoga. Inversion poses are one of the elements of yoga that help eliminate cellulite. Do this exercise every night before going to bed for 5 minutes.
How to do it: Lie on your back and lift your legs and hips off the floor. Raise your legs so that they are above your head. Then, try to touch the floor behind your head with your toes. To help you, put your hands behind your back. Try to keep your legs straight in the air and for as long as possible maintain a position that creates a straight line from the shoulders to the ankles.
The lowest point of support is the shoulders and the neck should be relaxed. Try to keep your body in this position for at least a minute, then gently and slowly return to the starting position.
How to use these exercises correctly?
We have analyzed a series of home weight loss exercises for women, highlighting the most useful ones. We'll give you a couple more tips on how to implement them correctly and what you should focus on.
Train your whole body
To keep your body in good shape and get into training mode quickly, do five exercises and do 3 sets of each exercise. Move as fast as possible and focus on working your muscles.
Do five more exercises the next day. You can include several sets of high-intensity interval workouts in your workout to burn calories to the max.
Work on problem areas
If you want to strengthen a specific area, choose exercises aimed at training these places. Just remember to increase the weight or number of reps with each workout so your body doesn't have time to adjust to the load. This is how you get what you want.
A series of exercises to lose weight every day
For some women, the problem of weight loss is relevant only in a few places: some look for ways to lose weight in the face, others - how to remove the stomach and hips, others - how to remove the ears on the hips or how to remove the fat above the knees.
However, very often it is necessary to lose weight in many areas at the same time and reduce weight in general. That is why a set of weight loss exercises for every day for women has been created, which can be performed at home under the video.
It includes the most effective weight loss exercises.
A set of home weight loss exercises for women
- To get the effect of the classes and see the result you are aiming for, you need to perform a set of exercises for weight loss at least three times a week, but it is better that the classes are held every day.
- If the excess weight is significant, it is necessary to start with a minimum load, gradually increasing it. The total duration of the lesson should be at least half an hour.
- As regards the time, two intervals are more suitable: the first is between 10: 00 and 13: 00 and the second is between 16: 00 and 19: 00. the possibility of exercising, it is advisable to compose the regimen in such a way that the training ends at least 2 hours before bedtime.
- The room where the training takes place must be previously ventilated. Fresh air, in which there is a lot of oxygen, is one of the important conditions for the normal metabolism of the body.
- Any set of weight loss exercises should start with a warm-up, which warms up the muscles and prepares them for a more serious load. At home, on-the-spot running is suitable for women - it can be combined and include regular running, as well as running with knees high and feet overlapping the buttocks. As a warm-up, high jumps with simultaneous arm swings, body turns to the left and right are suitable.
- To lose weight at home quickly and easily, it is necessary not only to regularly perform a set of exercises, but also to follow the rules of dietary nutrition. Without this, weight loss won't work.
The most effective exercises for weight loss
A set of exercises for women for every day should consist of exercises that solve all problem areas. In this case, once the desired weight is reached, the figure will have a tense appearance. Regardless of the complex chosen, it should definitely include several exercises that are considered the most effective for losing weight. These include:
This exercise forces several muscle groups to work at the same time. If you perform the bar correctly, you will be able to lose weight in several problem areas at once: stomach, hips, arms. The plank is one of the most effective exercises for weight loss.
During squats, not only the fat is burned on the legs, but also on the stomach. If you perform them with dumbbells, you can simultaneously solve the problem of how to lose weight in your hands.
The squat options may be different, but it is considered more effective if the feet are completely on the floor, that is, without lifting the heel off the floor.
They help not only to increase the volume of the lungs, but also to speed up the metabolism, which directly affects the burning of fat. With such exercises, you can finish any complexes for weight loss.
A series of exercises to lose weight every day
If the complex consists of the most effective exercises for weight loss, if you do it every day, then after a month you can see the first "fruits".
Even faster and more significant results can be achieved if you combine the performance of a series of exercises at home and other types of physical activity. These include swimming, running for weight loss, walking.
Practice shows that the alternation of various types of sports activities gives a more harmonious formation of the figure.
Fitness for women: 7 best exercises
To master fitness for women at home, trivial misconceptions imposed by modern advertising often interfere.
Do you think a set of exercises for weight loss, muscle strengthening, for home exercise requires the purchase of expensive sports equipment? Nothing like that! To tone your muscles, improve coordination, burn some fat and cheer you up, you can have: 2 square meters of space, comfortable clothes for training and a carpet or a towel.
Perform these 7 movements 3 times a week, on days off, do all the cardio and fitness exercises available at home and you will become leaner in a couple of months.
Complex exercise for weight loss at home
Strengthens: thighs, buttocks, abs, arms.
For the hips
standing, feet hip-width apart, knees soft, belly pulled in, hands on waist. Lower yourself slowly, bending your knees so your thighs are in line parallel to the floor. Check that the kneecaps do not go beyond the socks, stand up. Repeat 10 times, 3 sets.
For the buttocks
now stretch your arms out in front of you, spread your feet slightly and turn the socks slightly. Gently lower yourself so that your buttocks pass the line of parallel with the floor and come out a little lower. Consciously contract your glutes and lift yourself up. 3 sets of 10-12 repetitions.
For the press and hands
take a towel, stretch it in front of your chest, pull your stomach, spread your legs as much as possible.
Bringing your shoulder blades, bring the towel over your head. Perform 10 classic squats without releasing tension on the towel.
To lose weight and strengthen the whole body. Stand straight with your feet hip-width apart, lean forward and place your hands on the floor with your knees slightly bent for comfort. Bring your arms forward until your palms are below your shoulders.
Withdraw the print without sparing yourself, stay in the Plank position: the back is straight, the stomach is retracted, the lower back is flat, the weight is evenly distributed between the arms and socks. Stand for 30 seconds, then bring your hands back, rest and repeat the first 3-4 times.
Variations: When you learn how to do the bar correctly, and it becomes easy for you, complicate the task a little bit by simply placing your toes (feet) on the base of the sofa or chair seat. This will change the angle of application of the force and allow you to further strengthen the muscles.
- exercises for the strength of the arms, strengthens the muscles of the chest and shoulder girdle, the abdominals and the back act as stabilizers Take the Plank position, but spread the palms a little, at the level of "body width plus 5" -10 cm ". Fix the body in the plank, pull the shoulder blades towards the spine and simply bend the elbows, doing a push-up. Touch the floor with your chest, gently straighten your arms.
If it still doesn't work, rest your hands on the sofa or even on the windowsill.
Aim to do 10-12 push-ups in 3-4 sets.
Strengthens: Mainly the muscles of the back, abs and hips with the buttocks work as stabilizers. Take the plank pose.
Its variants are generally the best fitness complex exercise for women and men, because in addition to muscle work, you get an enviable coordination of movements and a considerable calorie consumption (weight loss). Pull in the belly. Shift your body weight onto your left hand and toes.
Do not raise your pelvis, free your right hand. Perform 10 springy swings to the side, as if you were flapping a wing. Now repeat with the other hand. This is 1 approach.
Rest and do 3-4 sets.
Strengthens: back of thighs and buttocks Pull the stomach, bring the shoulder blades to the pelvis, pulling them towards the spine.
Lean forward by bringing the slightly bent left leg back and bending the right knee. The mechanics of the movement of the hips - as in the squat, by shifting the weight of the body to one leg, the work will be significant.
This is one of the most effective thigh and butt exercises you can do at home without gravity.
Get up slowly, do 10 reps per leg, rest, do 3-4 sets.
Train, tighten and strengthen: triceps, back of the shoulder, back, buttocks Sit on the ground on the buttocks, hands resting on the ground from behind. Tear off the pelvis so that the body is on a line parallel to the floor. For a minute, follow the "crab steps" - step simultaneously with your right hand and left foot forward, put your arm and leg "opposite" without changing the position of the pelvis.
10 "steps" from each arm and leg, rest, 3-4 sets.
A set of fitness exercises
Systematic training strengthens, makes you more elastic and stronger, tightens the muscles of the whole body, especially the abdominals and hips. Get in the Downward Dog Position: Push your arms and legs off the floor at the same time, lifting your pelvis. The body takes the shape of the letter "L". Make sure your arms are working and that your back doesn't bend or bend.
Now raise your right leg, it should be on the back line, the knee, if it's hard you can bend over a little.
Then stretch your navel towards the floor, shifting your body weight to your hands, straightening your hips, and assuming a plank pose.
Stretch your right knee to your chest, return to the starting position with one leg raised.
Repeat 10 times with the right leg and 10 times with the left leg. Relax. In total, you need to make 3-4 approaches.
This complex: fitness exercises for women will tighten the body much more effectively than normal leg swings and twists on the press.
The movements "through Planck's pose" will also reduce life in a short time.
Do not interrupt fitness training, the whole series of exercises for weight loss, strength and tone work great, you will enjoy your mood and your body.