Complex exercises for losing weight at home

In order to lose weight, it does not necessarily have to exhaust yourself with hard diets or buy expensive subscriptions to fitness centers, because you can perform a set of exercises at hometion.

Weight loss with a home exercise complex: myth or reality ^

There is an opinion that it is impossible to lose weight with the help of fitness exercises for weight loss, performed at home.

Many believe that this requires the control of the coach, individual program, etc., but this is not so: in order to bring your figure in order, it is enough to have the will and will power. It is self-control that is needed most, since home gymnastics needs to be performed in full and regularly.

Complexes of exercises for rapid weight loss are calculated on different zones:

• Hips;
• Waist;
• Breast;
• Buttocks.

For those who still doubt the effectiveness of daily exercise programs for weight loss, one important detail should be clarified: even with a sedentary lifestyle, a person consumes 1,800 kcal per day. If you add physical loads to it, then this indicator will increase several times, which will allow you to get rid of excess kilograms pretty quickly.

It should be taken into account that the complexes of exercises for weight loss for each day should be performed regularly, otherwise they will be ineffective and will not bring the desired result.

Complex of exercises for losing weight at home: a description of how to perform ^

Before you start doing fitness exercises for weight loss, you should read some rules:

• Any complexes are recommended to do in the mornings: it will charge with vigor and energy for the whole day;
• During the exercise, there should be a bottle next to water to prevent dehydration;
• Do not immediately load yourself: for starters it is necessary, for example, to perform 10 squats and 5 push-ups - i.e.as much as it turns out;
• Untrained people do not need to engage intensively and more than 25 to 3-5 times a week: the number and duration of training should be increased gradually;
• Before training, the room should be ventilated, and clothes for training should be worn comfortable and not to allow squeezing muscles;
• You need to start classes with an easy warm-up, and finish with easy relaxing exercises.

Complex of exercises for slimming belly and sides

To get rid of fat on the stomach and sides, it is recommended to perform the following exercises:

• First turn the hoop 5-10 minutes;
• Then we lay down on the back, we put our hands behind the head, and our feet are raised at an angle of 45 degrees - this is how the lower press sways;
• Then we stay in the same position, but we swing the upper press, lifting the trunk.

Complex of slimming exercises for hips

In order to get beautiful and elastic thighs and buttocks, these exercises are best suited:

• We rely on our hands, we start to take our legs one after the other. We execute 20 times;
• Next, we perform a half-squat, straining the muscles of the buttocks;
• Finally, we lay on our side, raise our free leg upward 10 times, change position and repeat.

Complex of exercises for weight loss of legs

The most simple exercises help slimming legs:

• We put the feet at the width of the shoulders, raise ourselves and drop on the socks 30 times;
• We lay down on the back, raise our legs and move them 5 minutes, as if riding a bicycle;
• We get up, take the starting position, put forward the right foot, transferring its weight to it;
• Maximum bend the left knee, go back. We perform 20 times.

A set of exercises for slimming hands

Make your hands more delicate and strong help such exercises:

• We spread our legs along the width of the shoulders, take dumbbells, raise hands to the sides and lower them down. We make 2 approaches 10 times;
• Hands together with not too heavy dumbbells we lower downwards, palms we turn forward, elbows we rest on sides and we execute 20 ascents.

Complex of exercises for weight loss of the back

Eliminate the fat folds on the back as follows:

• We lay down on the back, hands are bred to the sides;
• Straining the neck muscles, lifting the head, and at the same time pulling the socks;
• We stay in one pose for 10 seconds, then go back to the previous position and repeat 5-7 times.

There is another option called "Goldfish":

• We fit on the stomach, at the same time we raise the arms and legs from the floor;
• Do this 10-15 times.

The complex of exercises for slimming the waist

In addition to the hoop, you can get a thin waist with the help of such exercises:

• We become on the mat, bend our arms in the elbows, perform 2 turns in each direction. We do everything in 2 approaches 10 times;
• We kneel, turn the body 90 degrees to the right, we press the palm on the floor. We lift up the left leg, pull it back, then go back and repeat 20 times.

The complex of exercises for slimming the buttocks

For the elastic buttocks, there are enough deep squats and flaps:

• We stand, we place the hands on the waist, we begin to squat as deeply as possible. We do 10-20 times;
• We fit on the back, we perform the legs with the legs alternately, and so on 20 times.

A set of exercises for the press

For those who want to have a solid press with cubes, there are excellent effective exercises:

• We lie on our backs, bend our knees, we put our hands behind our heads. We carry out 20 lifts of the trunk;
• We stay in the same position, we hold hands on the back of the head. We bend the right leg in the knee, simultaneously raise the trunk and touch the knee with the left elbow. We carry out 20 times on each side.

A complex of exercises for losing weight at home: videos, reviews, tips, results losing weight ^

Even if a person regularly visits the gym, it will never be superfluous to perform simple but effective exercises at home, because in the end it will several times speed up getting the desired result- strong press, buttocks and thin waist.

Feedback on the home exercise complexes of our readers :

Catherine, 23:

"Many people say that three sessions a week are enough to lose weight, but I can argue with this: I do squats and flies every day, and my buttocks are much strongerdue to the fact that instead of fat there are only muscles now "

Tatyana, 33 years old:

" For three months I have been performing a complex for the waist, and I can not but rejoice over the results: first, I lost 7 kilograms, well, secondly,now my favorite jeans are fastened on me »

Ирина, 28a:

«I was able to make their own hands slimmer with the help of special exercises. Previously, they looked ugly: the waist and hips are normal, and the arms are thick. Now everything is finally in order »