What young women do not resort to in the struggle for beautiful shapes. Most of the time, if you want to lose a few pounds, a diet comes to mind. Having achieved good results, many women revert to the normal diet and are horrified to discover after a while the old figure on the scale.
The fact is that proper nutrition or diet is not everything in the fight against excess weight. To speed up and, more importantly, consolidate results, effective exercises to slim the abdomen and sides at home will help you. If exercising in the morning is troublesome for you for any reason, then exercising at night to lose weight is also a good option. The main thing is to start and think about the result. Read about the benefits and rules of home exercise later in this article.
Why are weight loss exercises useful?
Charging not only helps melt extra inches, but it also has many other positive aspects.
Such as:
- Regular exercise helps build physical strength and endurance;
- Tones all the muscles in the body;
- Metabolism improves, due to which weight loss occurs more quickly;
- You will have a surge of strength and energy, it will be easier to wake up in the morning;
- Exercise improves brain function and provides a high mood throughout the day;
- You will be slimmer and more attractive, you will feel better.
basic exercises
For the collection to be beneficial and only good results, important recommendations must be followed:
- Exercise should be done regularly. Let it be just 10 minutes the same, but every day and better at the same time.
- You need to start simple, gradually increasing the load and class time.
- Morning exercises for weight loss of the abdomen and sides are performed before breakfast. It is recommended that you drink a glass of water upon waking up before exercising.
- Daily morning weight loss exercises involve alternating exercises for different muscle groups.
- If the exercise is done not only for muscle tone, but also to lose weight, then a special set of exercises should be designed and calculated, lasting at least 30 minutes, as fat stores start to be used up only from the beginning. 20 minutes of exercise.
- You shouldn't take long breaks between exercises - one minute is all it takes for a brisk pace.
- Cheerful music and special equipment (rope, fitball, bow, ball, dumbbell, and so on) will make your workout more fun and exciting.
- It is not recommended to eat an hour and two hours after classes to lose weight.
- Always start with a short warm-up to warm up your muscles and end your workout correctly with stretching exercises.
- You need to develop a set of exercises that's right for you.
Effective weight loss exercises at home in such a complex will bring maximum benefit in the morning:
- Warm up first to warm up your muscles. Do curves and circular movements with your neck, rotate your pelvis, tilt your torso left and right, swing your legs and arms, and jump. As a warm-up, running is great, for example, in a park or on a treadmill.
- Work your arm muscles. To do this, you can do push-ups or perform simple dumbbell exercises. Bend your elbows, lift them perpendicular to your body, do several reps.
- Work your leg muscles. The simplest is to squat, but it must be done correctly. Keep your knees level with your feet. Don't rush when crouching; by doing the exercise slowly, the muscles in your thighs and buttocks will be very tense.
And now let's look at exercises for different muscle groups that can be included in your morning weight loss workout routine.
for abdominal muscles
To make your belly lose weight and be elastic, exercise your abdominal muscles during exercise:
- Run in place for at least 1 minute while lifting your knees, hands on hips, try to reach palms with knees.
- Standing, swing one leg forward and then sit down and return to starting position. Repeat the same with the other leg. At least 20 times.
- Sit upright 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 were pumping your abdomen. Perform at least 10-15 reps. Do not hurry!
- Lie on your back and raise your legs straight at a 90-degree angle, then lower them and repeat again. Do 3 sets of 15 repetitions. Also, the pressure of various types of twist works perfectly.
For the muscles of the arms, neck, back
Stand against the wall, supporting yourself on your sacrum and shoulder blades, lift your arms and slowly open them out to the sides. The starting position is the same. Slowly move one hand to the side and lower it, and simultaneously move the other to the side and raise it. The position is the same. Hands are down. 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 your chin down lightly, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Perform half head rotation first to the left and then to the right.
Lie on the floor, bend your legs, keep your hands under the back of your head. Slowly stretch your head down to your chest, lingering just as briefly. To relax.
for legs and hips
Carrying cannot be imagined without lunges, which perfectly exert all the leg muscles. Lunge back and forth 3-4 sets of 15-20 times on each leg.
- Flexible squats help make your legs slimmer and fitter.
- A simple but effective exercise "bike" burns calories, tenses the muscles of the legs and abdomen.
- Rock forward, backward and sideways. To increase the effect, you can do a squat before swinging.
- Jump up, sideways, with one and both legs.
- Jump rope.
- Run.
Lie on your side and bend your thigh at the knee joint in front of you. Slowly lift your lower leg and snap it into place. The body line must remain straight, note this. Do 2-3 reps with each leg 8-10 times.
Lie on your left side and place your palm under your head, raise your straight leg slowly - 8 to 10 reps for each leg.
Starting position - you are lying on your back. Raise your legs, slightly bent at the knees. Aim your socks at you. First move one leg to the side slowly, then return to starting position. Repeat with the other leg. Do 15-20 reps.
sideways and press
Fitball will help you perform exercises for a nice belly. So let's start. 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 your left hand behind your head. Therefore, lean your body slightly forward and to the left. The hips must remain still. Repeat the movements with the other leg. 10-15 reps.
This exercise will help work the oblique muscles in your abdomen. Sit on the ball with your back straight and legs spread. Roll the fitball with your buttocks in different directions, but make sure your body is still.
Lie down on the floor and, bending your knees, place them on top of the ball. Roll the fitball in different directions. If the task seems too easy for you, do your tricky version - squeeze the ball between your knees, lift your legs at a right angle, and then lower them alternately to the right and left.
breathing exercises
In order for the exercise to be as effective as possible and to contribute to a decrease in body volume, you must teach how to breathe correctly.
Here are some basic exercises for beginners:
- Breathe in as deeply as possible, count to 4, hold your breath, and slowly exhale slowly.
- Inhale deeply as you pull your stomach in and exhale 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. Breathing in, expand your chest, contract your stomach, and press with the palm of your hand. As you exhale, inflate your abdomen and lightly press your hand against your chest.
- Sit in a chair with your back straight and your legs flat on the floor. Breathe into your stomach, forcing and relaxing your abdomen 8-40 times.
Not only will exercise to lose weight will let you get rid of extra inches in problem areas, it will also fill you with energy and a great mood throughout the day. You will feel vigorous and energized, and joint and back problems will disappear. Exercise regularly, be beautiful and thin!