To improve your body, prepare, be healthy, you need to exercise. If gym classes are impossible for some reason, weight loss exercises at home are also appropriate. When professional trainers are asked about exercise, the answer is always the same: effective weight loss workouts at home are the ones you do!
A healthy diet and regular exercise is essential to discourage weight gain. Basic principle: Consume more calories than you consume. An experienced sports coach at home will develop an effective weight loss plan. Such a program necessarily includes aerobics, energy loads, warm-ups and stretching. When done properly and regularly, the exercises will bring results.
The body needs movements to function properly. Effective weight loss exercises at home can change your figure as well as exercising in the gym. The greater the muscle volume, the faster the metabolism and the faster the calories are burned. The body consumes a large amount of energy to maintain muscle mass. But even while eating, walking or sleeping, calories are burned and fat is burned.
Benefits of training at home for weight loss:
- Restoration of bodily functions.
- Treatment of diseases.
- Fast fat burning.
- lean muscles for excellent physical shape.
- Elimination of "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
To begin the regime of suppressing excess fat, standard training lasts 30 minutes, with breaks between sets of 30-60 seconds.
Basics of home training
You must correct your weight and volume readings before you begin.
Measure quantities:
- one arm at armpit level;
- waist at the narrowest point;
- thighs in the widest position, while the legs close.
Measurements are performed and valid once a week.
Equipment: gym mat, rubber band, fitball, skipping rope, body bar and dumbbells. For beginners, dumbbells of 1 kg are suitable for use in training, after a couple of exercises, increase the weight by 1 kg. Training at home for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If it is not possible to use a rope, jump without it.
When asked by beginners about which exercise machine to buy for the home, experienced trainers do not recommend an orbit track, treadmill, or exercise bike. A jump rope is enough for weight loss training at home. If you find motivation to jump on it for a few minutes a day, then it makes sense to consider buying a full-fledged simulator.
Warming up
Exercise for weight loss at home begins with warming up for refreshment. Home exercise - light jumping, walking or running on the spot for 6 minutes.
After warming up, stretch the large muscle groups of your legs, arms and back.
Stretching the front thigh muscle: Stand up straight, bend the right knee and pull the right arm towards the buttocks. Repeat with the left foot.
Stretching the back of the thigh: With your legs wide apart, bend your right leg at the knee and bend at a straight left. Stretch to the other side.
Stretching the muscles of the back, hips and abdomen, a set of exercises for weight loss at home:
- Put your feet shoulder-width apart, reach your hands to your toes as much as possible.
- Spread your legs wide, close your arms in a lock above your head and lower them in front of you at eye level. In this case, round your back. Raise your arms above your head and bend at the lower back.
- Grasping the right wrist with your left hands, pull it as far as possible and lean to the right. Repeat on the left. Smoothly lower your arms through your hips, opening your shoulder girdle as much as possible.
Weight Loss Exercises at Home: Guidelines
People think that home weight loss workouts are only suitable for newcomers, but that is not the case. Training at home involves a full load of the lower and upper body, abdomen and back. Do the exercises at home every day, at least 5 days a week.
Home weight loss is interval training with a "metabolic effect". This means high intensity, fast endurance training, with alternating strength and aerobic exercises at a fast pace. Accelerated fat burning and weight loss continue for a few hours after exercise. Consider interval fitness exercises.
Aerobic exercise
For fast weight loss, in addition to relief muscles, it is necessary to develop the heart muscle. Aerobic weight loss exercises at home are called "cardio" - the heart begins to work at full strength, breathing difficulties and swelling of the body disappear. The blood is saturated with oxygen, calories are burned and the weight loss regime begins.
Cardio exercises include performing exercises at the same pace for 30 minutes or more:
- running;
- brisk walking;
- jumps;
- swimming;
- cardio training.
For maximum results, athletes do aerobics exercises at home 5-7 days a week.
Homework for strength to lose weight legs
Quadriceps femoris
Weighted Plié squat
Take a noise weighing 5 kg or more in the base with both hands and stand upright, spread your legs wide, bend your knees slightly. The socks are directed in the same direction as the knees.
Execute plie:
- As you inhale, slowly bend your knees and squat until your thighs are parallel to the floor. The hands are motionless.
- Focusing on your heels, slowly return to the SP as you exhale.
It is important to keep your back straight to avoid injury.
Front swings
Stand on the left side of the chair, grab the backrest on the left. Place your right palm on your thigh.
Performance technique: abruptly raise the straight right leg forward, slowly lower it back (do not throw, the muscle is tense). The exercise works on the front of the thigh. Do 12 times, repeat with left foot.
Abs, quadriceps: "climber"
Take push-ups, weights on your palms and feet. Pull the right knee to the chest, place the right foot on the toes below the thighs.
Technique: abruptly switch legs in a jump - straighten the right leg and bend the left leg, like a climber. Repeat alternately at a fast pace for 30 seconds.
Gluteal muscles: "half bridge"
Lie on a mat on your back, arms close to your body, knees bent, feet shoulder-width apart.
As you exhale, lean on your heels, lift your hips off the floor. Hold your back straight and hold for a second. While inhaling, slowly return to PI.
You will complicate the exercise if you focus on one leg and lift the other with your hips.
Back falls - alternately with both legs.
Standing, place the chair on the left, holding the chair with your left hand. Put your right hand down.
Execution:
- Put your right leg back, bending your left knee at a 90-degree angle. Bend your right arm at the elbow. The knee of the right leg is facing the floor.
- Push off with your right foot and swing it forward, straightening your legs and right arm.
Repeat 10 times, turn right to chair and work with left foot.
Kidnappers: Walking with a rubber band
Stop, legs slightly bent, gymnastic elastic stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: move to the side on bent legs, keeping the elasticity always taut. Putting around your ankles instead of your knees will make it harder for you to exercise.
Calves: Weight Gain
Auxiliary equipment is required for the exercise: a board attached to the floor and a body bar.
Stand on a board (or any suitable stable object up to 3 cm high) with half a foot. The knees are straight, the heel remains on the floor. Hold your bodybar (or barbell) on your shoulders, your back straight.
Exercise: Stand on your toes, rolling your ankle on the board and lifting your heel off the floor. Return to IP.
The knees and back are upright, the calves and joints are working.
If there is no board or the exercise is difficult, make heel-to-heel reels on the floor.
Hamstrings
Fitball required. Lying on your back, place the calves on the fitball in such a way that when the legs move, the ankles are on the ball.
Exercise: Lift your hips, keeping the weight on your shoulders and feet. Bend your knees, pulling the ball as close to you as possible, squeezing the knee tendons. Hold for a second and return to PI.
Power home weight loss exercises, chest muscles
Butterfly
An effective exercise to strengthen the chest muscles.
Lie on your back with the lower pillow. Bend your legs at the knees, press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the arms are uniform, spread on the hips.
Performance: raise your straight arms to eye level, slowly lower them. Perform 3 sets of 10 times.
push-ups, middle position
The work involves the main pectoral muscles, the delta with the triceps and partially the back.
Lie on the floor, put emphasis on straight arms and legs, body is even. Shoulder-width brushes.
Execution:
- Bending your elbows, lower yourself as evenly as possible. Do not emphasize the elbows, keep them close to the body.
- Straighten your chest and triceps, straighten your arms and get up in the starting position.
If the exercise proves difficult, start with push-ups. The legs are hooked together at the same time.
Strength exercises for weight loss at home
Biceps Twist
While standing, hold the bar in front of you with your arms outstretched. Turn the palm forward, the elbows should be close to the torso.
Performance: without lifting the elbows off the torso, raise the bar as high as possible to shoulder level. As you exhale, slowly lower the weight into the PI.
Shoulders: Lifting dumbbells in a standing position
Stand up straight, put your feet shoulder-width apart, bend your arms with dumbbells at the elbows and press them against your body.
Execution:
- As you exhale, raise the dumbbells in front of you to shoulder level, hold them for a second, and slowly lower them as you inhale.
- As you exhale, raise the dumbbells across the sides to shoulder level, hold for a second, slowly lower them. Continue alternating.
When lifting dumbbells, do not allow rocking or turning.
A dumbbell rises on the triceps
Sit on a bench or chair, lower your chest to your knees and keep your back straight so that they are parallel to the floor. Grasp the leg of the chair or bench with your left hand, take the dumbbell with your right and press your elbow against your body. Lower your palm with the dumbbell vertically so that you get an angle of 90 degrees.
Performance: keeping the elbow pressed against the body while exhaling, lift the dumbbell until the right arm is fully extended. As you inhale, slowly lower your hand into the PI. Repeat with your left hand.
After a few workouts you will be able to do the exercise for both arms at once.
Abdominal Strength Exercises
Lower Press Pass
Sit on the floor, then move your body back and lean on your forearms (elbows behind, toes pointing to your feet). The right knee and wrist are bent in a pasé position, and the left leg is raised 45 degrees from the floor.
Performance: bring the right knee smoothly to the chest, without changing the position of the left leg and eversion of the ankle. Hold for a second, return to starting position. Repeat 8 times for left and right leg.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to lose weight at home, increase the pace.
Straight, inner and outer oblique and transverse abdominal muscles
Lying on the floor, extend your arms above your head and raise your legs at a 45-degree angle.
Performance: inhale, tear your head and shoulders off the floor, weigh your ribs to your hip joints, exhale at the highest point. Both legs are in the air, arms parallel to the legs. Breathing is even. Hold 4 counters, inhale and as you exhale slowly lower to the starting position.
This is a type of breathing exercise with activation of all abdominal muscles.
Oblique abs
You will need a fitball or a regular ball.
This exercise, like regular sit-ups, works on the oblique muscles.
Lying on your back, spread your arms to your hips and press firmly to the floor, palms down. Place the fitball between your legs and raise them 90 degrees to your body, bending your knees slightly.
Performance: slowly lower your right foot to the floor parallel to your arm, without dropping the ball, slowly return to the starting position. Repeat with the left foot.
Abdominal muscle, upper and lower abdomen, accordion exercise
When you perform movements, the body folds like harmonious fur. This is a very effective weight loss exercise at home.
Lie on your back, both hands behind your head, legs outstretched, lift your heels 6-10 inches off the floor, stretch your socks out.
Exercise: Tighten your abs, bend and lift your knees to your chest, lifting your hips and upper body to your shoulders. Do 3 sets of 8 times.
The number of repetitions of exercises varies depending on physical fitness.
The combination of cardio training and strength training is called interval training and can reduce the home weight loss routine to 10-30 minutes.
"Metabolic effect" in 10 minutes
A session in terms of energy expenditure is comparable to 150 minutes of “pure” aerobic exercise. With such a program you can lose weight and improve your well-being. Exercising at maximum pace alternates with recovery - walking or running in place for 15-45 seconds.
Before starting the exercises for fast weight loss at home - 6-minute warm-up, and after training - 5-minute stretching.
Rocket Jump
Place your feet shoulder-width apart and bend at the knees, handling the quadriceps thigh muscle.
Performance: jump, "throw" straight arms forward. Lightly land in PI. Do 2 reps 15-24 times.
To complicate the exercise, grab dumbbells and squat down.
Star Jump
Legs shoulder-width apart, bend at the knees, arms straight to the side.
Performance: jump, raising straight arms over the sides to shoulder level. Lightly land in PI. The back is always straight.
Repeat 2 times 15-24 times.
Squats
Shoulders shoulder-width apart, arms at hips or outstretched forward.
Performance: Sit until your knees make a right angle. The back is straight, the knees do not exceed the level of the toes.
Complicate the exercise with a bodybar or dumbbells.
Steps in the back
Stand upright, feet shoulder-width apart, arms upright, sideways.
Performance: place the right leg as far back as possible, while bending the left at the knee until a right angle is created. The heel of the support leg does not come off the floor. Return to IP. Repeat with the left foot.
Do 2 reps 15-24 times.
Complication: jumping out excursionists with dumbbells in hand.
Burpee
Stand shoulder-width apart.
Technique:
- Squat with your hands on the floor.
- Straighten your legs into the board.
- Return to the squat and jump, arms outstretched.
For a light burpee, instead of jumping, just stand up.
Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (tendons on the thighs, glutes and leaves), and the load is also placed on the chest, triceps and shoulders. There are virtually no muscles that are not affected by the burpee.
If there is a rope, it is allowed to replace any of the exercises below with a 60-second jump rope or to supplement them with training.
After metabolic training, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after school.
Fitness Ball Exercises for Beginners
People without preparation are not advised to start intensive classes immediately. If you have exercised regularly before, but have allowed a long break between classes, you need to start rebuilding and strengthening your muscular corset. A weight loss exercise program at home is ideal for this. Strength training increases muscle density, endurance, reduces the risk of injury and prepares the body for increased stress.
Effective weight loss exercises at home - on a fitness ball. Beginners start with two sets of 10-15 repetitions, the optimal level is 2-3 sets of 20 repetitions. It is better to do fewer repetitions than to do the exercise a lot of times.
Back Exercises
Thoracic department, osteochondrosis prevention classes
Lie on your fitball belly down and rest your feet on the wall for stability. Place your hands next to your torso, palms facing up.
Technique:
- Lift your upper body while turning your palms towards the floor and squeeze your shoulder blades. Do not bend your back.
- Slowly descend and return to PI.
Lumbar region
Sitting on the floor with your legs outstretched, attach the rubber band to your legs, leaning forward, creating a slight tension in the strap.
Technique:
- Lean 110 degrees, pull your arms to your chest and squeeze your shoulder blades.
- Please wait.
- Slowly return to PI.
Loin and abdomen
Kneel behind the fitball, lean your elbows on the ball. Lean forward so that your belly is on the ball.
Technique:
- At the elbows, gently roll the ball forward by 5 inches.
- Slowly return to PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal Exercises
Oblique abs
Near the wall, sit on a fitball with your right hip, stretching your right leg forward and pushing your left leg back. Lean your feet against the wall for stability and grab your hands behind your head.
Technique:
Straight back, lower the fitball body and raise it to its original position. Run smoothly, repeat 15 times on each side.
Straight and oblique belly
Lie on the fitball, resting your lower back and keeping your feet pressed to the floor with a reliable accent. Put your hands on your temples.
Technique:
Lift your body up, stretch your right elbow toward your left knee. Get down to the starting position. Repeat alternately with left and right hand.
Top Press
Lying on the floor on your back, legs upright, squeeze the fitball between your legs and lift them at a 45-degree angle. The arms are straight, towards the ball.
Technique:
Lift the paddles off the floor and touch the ball with your fingertips. Slowly lower your body into the IP.
This set of exercises improves coordination and tones your muscles, preparing you for more demanding workouts.
Body shaping exercises
The shape of an hourglass body is considered the ideal female figure when the circumference of the chest and hips are equal and the waist is narrow. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of these types to lose weight, they strive for ideal shape. For this purpose, shaping is performed at home - weight loss classes according to an individual program, taking into account the type of figure.
Design for a "pear" woman
Full, "heavy" hips, narrow waist and beautiful shoulders - this is what a "pear" or "triangle" shape looks like. A common problem of these women is the appearance of cellulite on the thighs. In this case, the home weight loss exercise program for girls has two goals: to tighten the thigh muscles, remove their volume and build mass in the chest and shoulders.
Training principle:
- Lots of strides and squats.
- Front swing.
- Lifting dumbbells.
- Aerobic exercise.
Focus on the quadriceps, gluteus, shoulders and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
When straightening the "pear", do not swing the abductor muscle. Side swings and side steps are not for you!
| Number of weeks | Number of squats | |||||
| 1 access | 2 access | 3 access | 4 access | 5 access | Total squats | |
| 1 | 8 | 10 | 8 | 8 | 6 | 40 |
| 2 | 10 | 12 | 10 | 10 | 8 | 50 |
| 3 | 10 | 15 | 12 | 12 | 10 | 59 |
| 4 | 15 | 15 | 15 | 15 | 12 | 72 |
| 5 | 15 | 20 | 18 | 16 | 12 | 82 |
| 6 | 15 | 20 | 20 | 20 | 15 | 90 |
Exercises for apple shape
Usually medium height, narrow hips and wide waist. In the waist of a woman, the "apple" quickly accumulates fat deposits. The legs and arms are often thin and graceful.
Exercise direction:
- Cardio load (treadmill, stepper, walking, jumping).
- Waist reduction exercises (hula hoop rotation, gymnastic disc use, press pumping).
- Strong leg load (to visually align the lower body with the upper).
Do not turn bends or use an exercise bike or orbit track.
Training rules: composing a regimen
There are many training systems at home. Interval training works well for weight loss, but there are other approaches.
Divided program sessions are effective, designed for three days of strength training per week with alternating exercises for different muscle groups. On days without strength training - aerobic training.
Example:
- Monday is running.
- Tuesday - legs and abs
- Wednesday - walking and jumping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example, because the split system is selected individually for everyone.
How not to lose the incentive to train at home?
Unfortunately, the motivation to exercise at home for weight loss usually decreases because there are other activities at home.
The main advice given in this situation is quite simple: Build a positive activity dependency. Then you will be dragged to training with "terrible strength".
Make a plan
Here the most important thing is to plan your home workouts in the same way as in the gym. Plan regularly at the same time, write a plan and make an appointment 3 weeks in advance. After overcoming these three weeks, you will enter the regime and do not even think about missing training.
Change exercises
Also add variety to your weight loss workout at home by changing and alternating exercises. Limited equipment does not mean monotony - do different exercises with the same equipment. Use tools at home - even a roller or towel will serve for many exercises.
Make weight loss a game!
You can't ignore a competitive element, connect family or friends to training at the same time, and measure quantities. At the beginning, it motivates me to win the measurements, and after a few weeks of regular classes - the long-awaited change in the picture.
The goal of weight loss training at home is to lose weight, train and improve health. To do this, listen to your body. Training should take place to the maximum, but not "for wear". Take only doable exercises, stick to a schedule. With each exercise, the heart, lungs, joints, muscles, tendons and bones become stronger. Fat melts and you lose weight, even if it is not visible.