Table of contents:

The most effective home weight loss exercises
The most effective home weight loss exercises

Video: The most effective home weight loss exercises

Video: The most effective home weight loss exercises
Video: Easy Home Weight Loss Exercises - Weight Loss Motivation 2024, March
Anonim

Slimming exercises will help bring the body back to normal. You need to follow the instructions, not be lazy and exercise regularly. It is equally important to monitor your diet.

Is it possible to lose weight without exercise

The desire to lose extra pounds is the best motivator for training. Losing weight without movement will not work. To burn excess fat, you need to make an effort to speed up your metabolism, and this is possible only with regular physical activity.

Simple exercises can effectively help your body get leaner. Involvement of all body systems during training will restore mobility and help to gain endurance.

Image
Image

What exercises are the most effective for losing weight at home

Physical activity in compliance with the diet will give the desired result for weight loss. Exercise speeds up the metabolism in the body, more effectively opens up the fat depot and helps to spend excess reserves.

Climbing stairs - exercise for slimming legs

Avoiding the elevator, constantly moving up the stairs helps burn calories. More muscles are involved here than when walking. The muscles of the legs and lower abdomen are trained.

Climbing stairs at a moderate pace allows you to burn up to 500 calories, and even more is consumed with increasing speed. If you add a resistance band, the effect is stronger.

For joint problems, it is not recommended to overuse the stairs.

Image
Image

Interesting! Exercise vacuum for the abdomen

Dumbbell Plank

Exercise will strengthen the muscles of the abdomen, back and arms, help burn calories more efficiently. Execution step by step:

  1. Prepare dumbbells.
  2. Stand on outstretched arms in the bar. Feet shoulder width apart.
  3. Take a dumbbell in one hand at hip level. Lean on the other hand. Keep your hips and legs still.
  4. Lower the dumbbell down, raise it back to the level of the hips.
  5. Change your hand. Use both dumbbells alternately.

Movements can be gradually accelerated. You need to do 8-10 reps on each side.

Image
Image

Rock climber

Exercise for slimming legs. Starting position: plank on outstretched arms, then:

  1. The support is on the hands, the back remains motionless.
  2. The legs are bent at the knees alternately - the person seems to be running.
  3. Knees should be raised high.

Exercise has a strong fat burning effect.

Image
Image

Bearish crawl

An effective exercise for weight loss of arms and legs at home. Simple to perform, but you will have to hold the whole body in weight. This will make it possible to quickly get rid of extra pounds.

Order:

  1. Stand in the bar on straight arms.
  2. Straighten your back. During the exercise, your knees should not touch the floor.
  3. Start the movement by alternately moving the right arm and left leg, then the left arm and right leg.
  4. Crawl forward, then back. Do until tired, then take a break, repeat.

There is no need to rush, the exercise is performed at a slow pace. The load is given to the whole body.

You can do it with music.

Image
Image

Interesting! Effective exercises for the buttocks and thighs

Squats

Exercise will strengthen the muscles of the legs, buttocks, and back. Execution step by step:

  1. Stand to attention. Look straight ahead.
  2. The back is straight. Hands are folded into a "lock" behind the head.
  3. Squat 5-10 times.
  4. When straightening your torso, stand on your toes.

Efficiency will be added by the weight of the dumbbells in the hands.

Image
Image

To strengthen the muscles of the back

Lie face down on the bed. The front of the body should hang down, but so as not to fall. Execution step by step:

  1. Hands behind head. Legs together.
  2. Lean down to the floor, then lift your back above the bed. Do it 5 times.
  3. Return to the starting position lying on the bed.
  4. Turn over face up. Hanging from the bed up to the chest or up to the abdomen.
  5. Lean down as far as possible, then sit on the bed. Perform 5 times.

To take a break. The duration of the exercise should be 30-40 minutes.

Exercising at home will quickly bring your weight back to normal. The main thing is not to feel sorry for yourself.

Image
Image

Exercises for the abdomen

The complex load involves strengthening the abdominal muscles, which allows you to pump up the press. The lateral muscles will also be involved.

Crane

Performed while standing:

  1. Stand in a stance: feet shoulder-width apart, hands behind the head.
  2. Bend your right leg at the knee, raise it to chest level.
  3. Bend your left leg at the knee, raise it to chest level.
  4. Move slowly, you need to strain the muscles of the back and abdomen.
  5. Keep your back straight, do not bend.
  6. Do 15-20 lifts for each leg. Take a break, repeat.

In time, the exercise should take 20-30 minutes.

Image
Image

Plank

Endurance training. The longer the duration, the stronger the effect. Execution step by step:

  1. Take a plank pose - arms bent at the elbows, support on the forearms.
  2. Legs are extended back, socks rest on the floor.
  3. Shoulders perpendicular to elbows.
  4. Stand for 10 minutes.
  5. Relax, repeat.

The muscles of the chest, abdomen and back are well strengthened.

Image
Image

Bike

Done lying down:

  1. Lie on your back. Can be on the bed or on the floor.
  2. Hands behind head. Bend your legs at the knees.
  3. Perform movements with your feet as if you were pedaling.
  4. Duration 10-15 minutes to start.

Gradually increase the training time.

Image
Image

Torso turns

It is done while sitting. Strengthens the back muscles, engages the abdominal muscles. Execution step by step:

  1. Hands on the belt. The back is straight. Legs together.
  2. Turn the torso to the left as far as possible.
  3. Linger for 30-40 seconds.
  4. Return to starting position.
  5. Turn right, hold for 30-40 seconds.
  6. Do not turn your head. Perform movements slowly, straining all the muscles.

Perform 20-30 minutes.

Image
Image

Bridge

Exercise to get rid of excess fat on the sides, buttocks and abdomen:

  1. Lie on your back. Hands along the body, feet shoulder-width apart.
  2. Bend your knees. Tear off the buttocks from the floor, leaning on the feet.
  3. Linger for 10-15 seconds. Repeat.

If, at the same time as lifting the pelvis, it is possible to do swings with your hands (up, down on the floor), this will involve the muscles of the chest and arms.

Exercises for slimming the abdomen will help tone the muscles. You can remove excess weight from the abdomen with prolonged exercise without interruption.

Image
Image

Exercises for the buttocks and hips

Exercising your thighs and glutes will help remove body fat. Classes will pump the muscles of the legs and buttocks.

Jump squats

A complex exercise combines two elements. Execution step by step:

  1. Stand up straight. Feet shoulder width apart, hands on the belt.
  2. Sit down without bending your back. Straighten up.
  3. Jump as high as possible.
  4. Sit down again.
  5. Try to jump out of a sitting position.
  6. Repeat.

Do it 15-20 times.

Image
Image

Raising legs to the side

Performed on a hard surface. Order:

  1. Lie on the floor, turn on your side.
  2. Raise your torso. One hand is behind the head, the other must be supported.
  3. Raise both legs together, lifting them off the floor.
  4. Exhale, straining the press.
  5. Hold your legs in an elevated position for 10 seconds.
  6. Lower. Repeat.

Perform 15-20 times for each side.

Image
Image

Lunges

The muscles of the legs and buttocks are pumped. Execution step by step:

  1. Stand up straight, feet shoulder-width apart. Hands are raised up.
  2. Step forward with a deep lunge with your right foot.
  3. Bend your back, make swinging movements with your hands.
  4. Return to starting position
  5. Change your leg by lunging with your left.

Repeat until tired. Lesson time - 30 minutes.

Image
Image

Run

The gym uses a treadmill. In its absence, it is possible to run at any distance, it will do even on the spot.

Regular exercise tones the muscles of the legs and buttocks, helps to remove excess fat. Running a mile and a half distance burns 470 calories.

Walking

Movement on the spot, on the street, on the track strengthens the muscles of the limbs. The legs and buttocks are beautifully shaped by normal walking. One and a half kilometers on foot burns 370 calories. Walking is a decent option for regular exercise to lose weight and keep fit.

Daily walking distance of 5 km allows you to lose weight in 2 weeks by 5-7 kg.

Exercising on a treadmill will help you alternate between running and walking:

  1. Set the speed to 11 km / h - exercise for 1 minute.
  2. Reduce speed to 8 km / h - run for 2 minutes.
  3. Repeat the alternation for 15 minutes.
  4. Relax.
Image
Image

High-intensity training will burn more fat.

Hip extension

Exercise intensely affects the surface of the thighs and buttocks. Execution step by step:

  1. Get on your knees. Place your hands on the floor surface.
  2. Take one leg back, pulling the sock.
  3. Try to stretch as high as possible with your heel.
  4. Come back. Repeat 5-7 times.
  5. Change your leg.

You can wear weights or a tight elastic band on your feet.

Image
Image

Walking on the buttocks

Effective prevention of cellulite. Performed on a hard surface:

  1. Sit on the floor. Stretch your legs forward.
  2. Tear off the right buttock, step forward with your right foot.
  3. Repeat with left foot.
  4. You need to walk while sitting, without stopping.

Movements are performed forward, then backward. Do it as long as possible.

Image
Image

Hand exercises

Hand workouts allow you to release negative energy, burn excess fat, and exercise your muscles.

Ball throwing

The ball must be driven into the floor with all its strength. Large projectiles are used. The movement is performed with the whole body:

  1. Take the ball in hand, raise it high above your head.
  2. Stand on your toes, stretch your whole body up.
  3. Tightening with your whole body, you need to throw the ball down on the floor.
  4. Catch at chest level.

Repeat the exercise 15-20 times.

Image
Image

Push ups

Biceps and triceps will be involved. Execution step by step:

  1. Take an emphasis lying. The arms are perpendicular to the floor, straight at the elbows.
  2. Do 5-10 push-ups.
  3. The back should be straight, the pelvis should not bend.
  4. Take a break, repeat.

It is important to feel that the muscles are working. You should feel tension in your arms.

Crawl like a spiderman

Exercising your arms will strengthen your muscles. Exposure to the entire body during training will accelerate metabolic processes:

  1. Stand in a handstand - plank.
  2. Perform push-ups.
  3. Start moving forward, alternately moving the opposite leg and arm.
  4. Rearrange the arm and leg, push up. Move the other leg and other arm, push up.
  5. Move forward first, then left, right and back. Keep your back straight.

Perform until tired, then repeat.

Image
Image

Dumbbell exercise

Performed while standing:

  1. Take dumbbells. Stand up: feet shoulder-width apart.
  2. First, raise your arms to your shoulders, bending your elbows.
  3. Then straighten your arms up above your head. Hold for 10 seconds.
  4. Lower your arms to chest level. Do not lower it down.
  5. Repeat: up to shoulders, up, to chest level.

Perform 5-7 times.

Image
Image

Swing your hands

If there is a stretchable rubber trainer, you can use it. Execution step by step:

  1. Stand up straight. Lower your arms along the body.
  2. Raise your right hand, leave your left at the bottom.
  3. Do not bend the elbow. Pull your hands all the way.
  4. Change the position of the hands: left up, right down.
  5. When moving, try to strain the muscles.

You can train with extra weight.

Exercises for the waist

Exercising with tension in the center of the trunk is just as important as for other parts of the body.

Twisting on the press

Done lying down:

  1. Lie on the surface with your back down. Legs straight, arms along the body.
  2. Get up so that you sit down. Turn the torso to the left.
  3. Lie back.
  4. Sit down without leaning on your hands. Turn the torso to the right.

Repeat 10 times.

Image
Image

Hoop

The best exercise for a thin waist is a hoop. Rotation of the circle on the body will reduce the amount of fatty deposits and restore youthfulness to the skin. You need to start with one or two movements. When it is already working out, the training time should be at least 15-20 minutes.

Execution step by step:

  1. Put the hoop around your waist. Twist to the right 5-10 times.
  2. Stay. Twist to the left 5-10 times.
  3. Exercise until muscle fatigue.

Rotating a weighted hoop will give more effect. The amount of fat can be reduced by 2% in the waist area, and its girth itself will decrease by 3 cm if the hoop is twisted for 1.5 months.

Image
Image

Slopes

Flexion of the torso at the waist trains not only the muscles, but also the vestibular apparatus. Execution step by step:

  1. Stand straight with feet shoulder-width apart. Hands move to the beat of the bends.
  2. Lean to the left, straighten up.
  3. Lean to the right, straighten up.
  4. Lean forward, straighten up.
  5. Lean back, bending as much as possible.
  6. Straighten up.

Perform 10-15 times for each side. You can diversify the movements by swinging your arms or weighing in your hands.

Vacuum

Better to do on an empty stomach:

  1. Sit up straight, straighten your back.
  2. Inhale the air so that the stomach "sticks" to the back.
  3. Hold your breath for 20-30 seconds.
  4. Exhale. Repeat 7-8 times.

You can do it at any free moment.

Image
Image

Riding on the stomach

Eliminates excess fat in the waist area, at first it can be painful. Execution step by step:

  1. Lie face down on the floor.
  2. Raise your legs up. Grab your feet with your hands.
  3. Start swinging like a swing: forward, backward.

The minimum time is 5 minutes.

Reverse crunches

Exercise tightens the muscles, forces the tissues to be enriched with nutrients. Execution step by step:

  1. Lie on your back, raise your legs up. Bend your knees. Hands lie along the body.
  2. Tear the pelvis off the floor as you exhale.
  3. Push your legs forward.
  4. After inhaling, return to the starting position.

Do 15-20 times.

Exercises for the waist improve digestion, activate the muscles, and pump the muscles of the abdomen and back.

Image
Image

Exercises for the chest

Correct exercise will make your breasts look beautiful and firm. Trained muscles will lift it, and exercise will correct its shape.

With a ball

The exercise trains the muscles of the back, chest and arms:

  1. Stand up straight. Pick up the ball.
  2. Clamp the ball between your palms. Put your hands together in front of your chest. Keep your elbows parallel to your shoulders, do not lower.
  3. Press on the projectile with force to tighten the muscles. The voltage should be uniform.
  4. Squeeze for 10 seconds, relax for 5 seconds. Repeat 5 times.

You can do it without the ball, closing your hands in front of you.

Push ups

For beginners, it is better to start push-ups from the knees or from the couch. The pectoral muscles are strengthened, the skin becomes taut and elastic. When loaded, energy is consumed. Execution step by step:

  1. Get into the bar.
  2. Legs together, arms wide apart.
  3. Do push-ups slowly, pulling your elbows to the sides.

Perform 10-15 times in 2 sets.

Image
Image

Stretching

If done after push-ups, the muscles will be well warmed up. Order:

  1. Lie on your back.
  2. Bend your knees.
  3. Clasp your legs tightly with your hands.
  4. Press your head to your chest.
  5. Hold for 2-3 minutes. Then take a break of 30 seconds.

Repeat 5 times.

With a wall

Trains the muscles of the arms, back and chest:

  1. Stand facing the wall at arm's length.
  2. Clench your fists, rest your hands against the wall at chest level.
  3. Press on the wall for 5 minutes. Tighten the muscles of the abdomen, back and chest.

Break for 30 seconds. Repeat 5 times.

Image
Image

With dumbbells

The exercise perfectly stretches the muscles, gives the chest a beautiful shape:

  1. Pick up dumbbells. Put your hands down.
  2. Stand up straight.
  3. Raise your arms straight in front of you to chest level.
  4. Do not bend your elbows. The forearms should be parallel to the floor.
  5. Slowly lower down.

Perform 20 times in two approaches.

With dumbbells lying

The more effort you put in, the closer your success. Execution step by step:

  1. Lie with your back on the floor. Pick up dumbbells.
  2. Alternately raise the left leg and two arms with dumbbells, then the right leg and arms.
  3. Strive for your hands to touch your feet.
  4. Do not bend your knees. Try to keep your elbows straight.
  5. To begin with, perform 5 times, rest.

Try to do it as long as possible. If possible, increase the approach up to 10 times.

Image
Image

Side exercises

These places are the least involved in normal movements. Exercises need to be done on muscle complexes in order to work on the sides.

Swimming

Allows you to burn up to 230 calories in half an hour. The more intense the exercise program, the more calories are spent. Backstroke takes 300 calories in half an hour, breaststroke - 370, about 409 calories are spent on butterfly.

Swimming 3 times a week for an hour increases body flexibility, reduces body fat on the sides and promotes healthy heart function.

Image
Image

Martin

Slimming exercises for women. Performed while standing on one leg:

  1. Stand on one leg, spread your arms wide to the sides.
  2. Alternately lift back the right, then the left leg. Bend over as much as possible.
  3. Strive to raise your leg as high as possible. Do not bend your knees.
  4. Repeat 10 times for each limb.
  5. Withstand standing for 2-3 minutes.

If at the very beginning of training you cannot maintain balance, you can hold onto the back of the chair with your hands.

Candle

Performed while sitting on the floor. Strengthens the muscles of the abdomen, back and sides. Order:

  1. Get on your knees, straighten your back, hands on your belt. Heels together. The body creates a right angle.
  2. Sit on your heels. Look straight ahead.
  3. Move your hips, buttocks to the left to the floor. Heels together, do not remove your hands from the belt.
  4. Return to a sitting position on your heels.
  5. Straighten your back, kneeling in the original position.
  6. Sit on your heels.
  7. Move your hips, buttocks to the right to the floor. Heels together, do not remove your hands from the belt. Keep your head straight.
  8. Return to your heels.

Repeat 5-10 times.

Moving your hips and buttocks from your heels to the floor and back should take 2-3 seconds. Do it in two movements: one - to the left, two - back to the heels. Right, back on your heels.

After practicing, the movements are performed on the account. One - the back is straight, two - sat on the heels, three - the hips to the left, four - returned to the heels. Five - got up from his heels, straightened his back, six - sat on his heels, eight - hips to the right, nine - returned to his heels.

Image
Image

Slipping on the sides

The exercise involves the upper muscle belt. Do not pull your fingers off the body during movements. Execution step by step:

  1. Stand up, straighten your back, feet shoulder-width apart. Look straight ahead.
  2. Hands down. Movements are performed by hands alternately.
  3. The right hand, with the fingertips, with the palm slides up to the armpit, falls back.
  4. The left hand rises along the side of the body up, then down.
  5. Keep your back straight. Do not tilt your head.

Perform 15-20 times for each hand. Do it slowly, strain the muscles of the arms, back, abdomen, sides.

Side bends

Exercise allows you to engage your lateral muscles. Execution order:

  1. Stand up straight.
  2. Left hand on the belt, right at the top.
  3. Lean slowly to the left. The right arm bends to the left, do not bend the elbow.
  4. Straighten up.
  5. Left hand up, right hand on the belt.
  6. Lean slowly to the right. The left hand follows the movements of the body.
  7. Straighten up.

Perform 10-15 times daily.

Image
Image

Forward bends

The muscles of the back, abdomen and limbs are strengthened. Execution step by step:

  1. Stand straight, legs together, arms along the body. Raise your head, strain your neck.
  2. Lean forward so that your palms rest on the floor. Do not bend your knees.
  3. Push off the floor with your palms 5 times.
  4. Straighten up.
  5. Repeat 5 times.

If at the very beginning of training only your fingertips reach the floor, do not be upset. Stretch will appear soon.

Image
Image

Workout schedule for the week

Exercising in the gym, regular running, jumping rope, brisk walking are cardio exercises. They are the most energy-intensive. Consequently, the most calories are burned during such workouts.

Day of week Workout Lesson time
Monday Gym classes 60-120 minutes
Tuesday Swimming 60 minutes
Dumbbell Exercises 30 minutes
Wednesday Rope exercises 30 minutes
Run 30 minutes
Push ups 30 minutes
Thursday Swimming 60 minutes
Strength exercises 30 minutes
Friday Burpee 30 minutes
Brisk walking 60-120 minutes
Saturday Swimming 60 minutes
Brisk walking 30 minutes
Sunday Marathon (running, jumping, yoga, step) 2-3 hours

Increase the load gradually. First, master the exercises in the usual form, then use the weight: for the arms - weights, for the legs - special simulators.

Swimming in the pool will help you lose weight faster and correct body problems.

Image
Image

The best fat burning exercises in the gym

Exercising on a treadmill, using a bike and other cardiovascular equipment in the gym are some of the best fat burning workouts. From the movements of the whole body, blood begins to circulate faster throughout the body, the pulse rises, metabolic processes improve, and the consumption of calories is accelerated.

Jumping rope

The whole body is involved in the exercise. An affordable tool allows you to quickly burn fat. Jumping rope also involves the upper body.

Execution step by step:

  1. Pick up a rope. Do 10 jumps on two legs.
  2. Perform 10 jumps on the right leg.
  3. Change your leg and do 10 jumps on the left. Relax for half a minute.
  4. Jump on both legs 9 times.
  5. Then, alternately on the right and on the left feet, jump rope 9 times.
  6. Relax for a minute.

Continue the exercise, successively changing legs and reducing the number of jumps by 1. Do not forget to rest. Decrease the number of repetitions by one until it reaches zero.

You need to start with a two-minute workout. Increase the load gradually. 15 calories are burned in 1 minute.

Image
Image

Interesting! Effective exercises for slimming the abdomen and sides

Exercise bike

After such exercises, the physical form of the body as a whole improves, the risk of developing diseases of the heart and blood vessels decreases, and there is an intensive disposal of excess fat.

Execution step by step:

  1. Get on the "bike". Pedal slowly for 5 minutes.
  2. Then increase the speed and drive fast for 5 minutes.
  3. Take a break for a few minutes.
  4. Repeat alternation of different speed and intensity until fatigue appears. Observe the same time interval.

Alternating the load will maximize the effect. Burns from 250 to 300 calories, depending on the pace of movement.

Image
Image

Walking lunges

During these exercises, the heart rate rises. Blood circulates faster, accelerating stagnant processes. The joints are strengthened, the muscles of the legs and back are involved. The duration of the exercise allows you to use up fat.

Execution step by step:

  1. Take two or three steps on the spot.
  2. Then start moving forward. Wave your arms to the beat of walking.
  3. Take a wide step forward with your right foot so that your left knee almost touches the floor.
  4. Straighten up.
  5. Take the same length step with the left leg so that the right knee goes down.
  6. Straighten up.
  7. Start moving forward while continuing to lunges.
  8. Stay. Look straight ahead during exercise.
  9. Alternate forward movement with reverse lunges, changing the leg from right to left.
  10. Keep your back straight. The stomach needs to be strained.

If you give a load to your arms, taking dumbbells, this will improve the effect. Exercise until tired. After resting, repeat.

Image
Image

Burpee

The exercise is highly effective and functional. Execution step by step:

  1. Take a standing position, feet shoulder-width apart, arms along the body.
  2. Jump in place, sit down and go into a plank position, taking an emphasis lying. Push up.
  3. Return to the starting position while standing. Jump in place.
  4. Alternate four elements: plank, push-ups, squats and jumps without interruption in a single complex.
  5. Sequence of actions: jump, squat, plank pose, push-up. Then straighten up, stand up and repeat everything again.

Exercise allows you to expend a lot of energy, sweat and burn fat. You can start with 5 times, then gradually increase to 10 exercises.

Image
Image

Interval training

Alternating loads of different intensity will allow you to spend the most energy and burn a lot of fat. Order:

  1. Run for a minute.
  2. Brisk walking - 1 minute.
  3. Jumping rope - 1 minute.
  4. Measured walking - the same amount.

The duration of the exercises in the gym should be 40-50 minutes. The more intense the workout, the more calories it burns.

You need to know for sure that you have no contraindications to exercise.

Image
Image

How to achieve maximum effect

Slimming exercises for the whole body so that you can burn fat does not have to be difficult to perform. Regular walking, yoga classes, combined with proper nutrition, can help you lose weight. The desired result can be achieved if you do not stop training.

An important factor for maximum effect is the duration of the sessions. Longer workouts will burn more calories. For example, walking for half an hour will help you burn more fat than a minute's sprint.

The second factor is training intensity. The higher it is, the faster calories are burned. The amount of muscle involved helps to lose weight and lose fat. The more body systems work, the faster metabolic processes take place.

Image
Image

How to lose weight after childbirth - the best exercises

Five simple workouts will help you regain your shape after your baby is born. The implementation program should be regular. The main condition is the doctor's permission to study.

Breathing exercise

Performed while sitting:

  1. Inhale deeply, contracting your abdominal muscles. Try to inhale with the upper part of the diaphragm.
  2. Relax the abs when exhaling. Repeat five times.
  3. Take a break. Do it five more times.

Do it every free minute. Through exercise, the muscles gradually come to tone.

Raising the pelvis

Exercise for slimming the abdomen and sides. Performed while sitting on the floor:

  1. The back is straight and relaxed. Hands behind your back.
  2. Inhaling air, lift the pelvis up. Hold for 5 seconds.
  3. Lower as you exhale.
  4. Perform 10 times.

Can be done in the morning and evening. The muscles of the abdomen and back are strengthened.

Image
Image

Raise lying on the floor

Slimming exercise allows you to strengthen your back muscles and remove extra centimeters at the waist. Execution step by step:

  1. Lie on your back, arms along the body.
  2. Bend your knees.
  3. As you exhale, raise your head and neck. Lower while inhaling.

Do it 5-7 times.

Press

Organs and systems of the whole body are involved. Execution step by step:

  1. Lying on your back, close your hands behind your head.
  2. Raise the body up - at the same time the head, shoulders, back, without opening the arms.
  3. Do not lift the heels off the floor. Keep your back straight.
  4. Sit down, that is, take an upright position.
  5. Then bend forward with your head to your knees.
  6. Sink back onto your back.

Do it 5 times. Rest for 1-2 minutes between exercises.

Image
Image

Body lifting

Take a position on the floor, face down. Hands along the body. Execution order:

  1. Slowly raise your head up. Then lower it.
  2. Repeat 5 times.
  3. In the same position, raise your legs up: first the left, then the right one by one, then both together.
  4. Raise your head and left leg at the same time, lower it.
  5. Then repeat on the right, then both together.

Perform 5-7 times.

Image
Image

Stretching exercise

Allows you to restore tone. Involves the muscles of the abdomen, back. Successful exercise for slimming thighs. Execution step by step:

  1. Take a standing position. Legs together, arms straight in front of you.
  2. Perform leg swings. Do not bend your knees.
  3. Five swings forward with the left foot, then with the right. Raise your leg as high as possible.
  4. Five swings of the left leg to the side, then the right. Repeat.

You can hold on to the back of the chair with your hands. Exercise should take at least 20-30 minutes. It is necessary to do it daily, otherwise there will be no effect.

Image
Image

Outcomes

Increasing stress during exercise helps you get rid of body fat faster. Exercise must be long and intense to be effective.

Recommended: