What the young ladies do not resort to in the fight for beautiful shapes. Most often, if you want to lose a few pounds, a diet comes to mind. After successful results, many women return to their normal diet and are horrified to find the old number on the scale after a while.
The point is, proper nutrition or diet isn't everything in the fight against excess weight. To accelerate, and above all, consolidate the results, effective exercises for slimming the stomach and flanks at home will help you. If exercising in the morning is a problem for you for some reason, then exercising in the evening for weight loss is also a good option. The main thing is to start and think about the result. Learn about the benefits and rules of exercising at home later in this article.
Why is exercise for weight loss useful?
Loading not only helps to melt extra centimeters, but also has many other positive aspects.
Such as:
- Regular exercise helps build physical strength and endurance;
- 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 high mood for the whole day;
- You will become slimmer and more attractive, you will feel better.
Basic exercises
In order for the load to be beneficial and only give good results, important recommendations should be followed:
- Exercise should be done regularly. Let it be even only 10 minutes, but every day and better at the same time.
- You need to start with a simple, gradually increasing the load and class time.
- Exercising in the morning for weight loss in the abdomen and sides is done before breakfast. It is recommended to drink a glass of water upon waking up before exercising.
- Daily morning exercises for weight loss consist of alternating exercises for different muscle groups.
- If the exercise is carried out not only for muscle tone, but also for weight loss, a special set of exercises should be worked out and calculated, which lasts at least 30 minutes, because the fat reserves do not begin to be used. only after 20 minutes of exercise.
- You shouldn't take long breaks between exercises - one minute is enough for an intense pace.
- Happy music and special equipment (rope, fitball, hoop, ball, dumbbells, etc. ) will make your workout more fun and exciting.
- It is not recommended to eat for an hour and 2 hours after the course, in order to lose weight.
- Always start with a small warm-up to warm up the muscles and end the training correctly with stretching exercises.
- You need to develop a set of exercises that are right for you.
Effective exercises for losing weight at home in such a complex will bring the maximum benefit in the morning:
- First, do a warm-up aimed at warming up your muscles. Do elbows and circular motions with your neck, rotate your pelvis, tilt your torso left and right, swing your legs and arms, and jump. As a warm-up, jogging is ideal, for example, in a park or on a treadmill.
- Work your arm muscles. To do this, you can do push-ups or perform simple exercises with dumbbells. Bend your elbows, lift them perpendicular to the body, do several repetitions.
- Work your leg muscles. The easiest way is to squat, but it must be done correctly. Keep your knees level with your feet. Do not rush while crouching; By doing the exercise slowly, the muscles of the thighs and buttocks will contract well.
And now we are going to analyze the exercises for different muscle groups that can be included in your morning exercise routine for weight loss.
For the abdominal muscles
In order for the stomach to lose weight and be elastic, work the abdominal muscles during the exercise:
- Run in place for at least 1 minute, lifting your knees high, hands on hips, try to reach your palms with your knees.
- Stand up straight, kick one leg forward, then you need to sit down and come back to the starting position. Repeat the same with the other leg. At least 20 times.
- Sit on your feet with your heels together and lie on your back. Place your hands behind your head and stand up as slowly as possible, as if you are pumping your abs. Perform at least 10-15 repetitions. Do not rush !
- Lie on your back and lift your legs straight up to a 90 degree angle, then lower them and repeat again. Do 3 sets of 15 repetitions. In addition, the press of various types of twist works perfectly.
For the muscles of the arms, neck, back
Stand against the wall, leaning on your sacrum and shoulder blades, raise your arms and slowly spread them out to the sides. The starting position is the same. Slowly take one hand on the side and lower it, and simultaneously take the other on the side and lift it up. The situation is the same. The hands are lowered. 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. Place your chin in the palm of your hand. Press down lightly on your chins, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Make a half-turn of the head first to the left, then to the right.
Lie on the floor, bend your legs, keep your hands under the back of your neck. Slowly stretch your head towards your chest, lingering so briefly. Relax.
For legs and hips
The load cannot be imagined without slits, which perfectly solicit all the muscles of the legs. Lunge back and forth 3-4 sets of 15-20 times on each leg.
- Bent squats will help slim and adjust your legs.
- A simple but effective exercise "bike" burns calories, tightens the muscles of the legs and abdomen.
- Swing forward, backward and to the side. To enhance the effect, you can do a squat before you swing.
- Jump, sideways, on one and both legs.
- Jumping rope.
- To 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 into place. The line of the body must be kept straight, look at this. Do 2-3 repetitions with each leg 8-10 times.
Lie on your left side and place your palm under your head, slowly lift your straight leg - 8-10 repetitions for each leg.
Starting position - you are lying on your back. Raise your legs, slightly bent at the knees. Point your socks towards you. First, take one leg to the side, slowly, then return to the starting position. Repeat with the other leg. Do 15 to 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 to your right. Bring your left leg forward, bending it at the knee joint. Place your right hand on the ball and place your left behind your head. So, tilt your body slightly forward and tilt to the left. The hips should remain still. Repeat the movements with the other leg. 10-15 repetitions.
Such an exercise will help to work 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 the body is still.
Lie on the floor and, bending your knees, place them on 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 a right angle, then lower them alternately to the right and left.
Breathing exercises
In order for exercise to be as effective as possible and to contribute to a decrease in body volume, you must learn to breathe properly.
Here are some basic exercises for beginners:
- Breathe in as deeply as you can, count to 4, hold your breath, and breathe out slowly and calmly.
- Breathe in deeply as you tuck in your stomach and breathe out slowly with pursed lips. At this point, alternately tense and relax your 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 breathe in, expand your chest, tuck your stomach in and press down with your palm. As you exhale, inflate your abdomen and lightly press on your chest with your hand.
- Sit in a chair with your back straight and your legs flat on the floor. Breathe into your stomach, force and relax your abs 8 to 40 times.
Exercising for weight loss will not only help you get rid of those extra inches in problem areas, but also fill you with energy and good mood for the whole day. You will feel vigorous and energized, and joint and back problems will go away. Exercise regularly, be beautiful and slim!