Why young ladies do not resort to the fight for beautiful forms. Most often, if you want to lose a few pounds, a diet comes to mind. Achieving good results, many women return to their normal diet and are horrified when after some time they discover an old figure on the scales.
The fact is that proper or dietary nutrition is not everything in the fight against excess weight. To speed up, and most importantly, to consolidate the results, effective exercises for losing weight on the abdomen and hips at home will help you. If your morning workout is problematic for any reason, then an evening weight loss workout is also a good option. The main thing is to start and think about the result. Read about the benefits and rules of exercising at home later in this article.
Why is weight loss exercise useful?
The filling not only helps to dissolve the extra inches, but also has many other positive aspects.
such as:
- Regular exercise helps develop physical strength and endurance;
- Tones all muscles in the body;
- Metabolism improves, leading to faster weight loss;
- You will have a burst of strength and energy, you will wake up easier in the morning;
- Exercise improves brain function and gives you a high mood for the whole day;
- You will become slimmer and more attractive, you will feel better.
Basic exercises
In order for charging to be useful and only good results, you must adhere to important recommendations:
- Exercises should be done regularly. Let it be only 10 minutes, but every day and better at the same time.
- You need to start simple, gradually increasing the workload and teaching time.
- Exercise in the morning to lose weight belly and hips is performed before breakfast. It is recommended that after waking up drink a glass of water before exercising.
- Daily morning weight loss exercises include alternating exercises for different muscle groups.
- If the exercise is not only for muscle tone, but also for weight loss, then you need to compile and calculate a special set of exercises, which lasts at least 30 minutes, because fat reserves begin to run out only after 20 minutes of exercise.
- You should not take long breaks between exercises - a minute is enough for an intense pace.
- Cheerful music and special equipment (rope, fitball, hoop, ball, dumbbells and so on) will make your workout more fun and exciting.
- It is not recommended to eat an hour and 2 hours after school, in order to lose weight.
- Always start with a little warm-up to warm up your muscles, and exercise properly with stretching exercises.
- You need to develop a set of exercises that suits you.
Effective weight loss exercises at home in such a complex will bring maximum benefits in the morning:
- First, do a warm-up with the goal of warming up the muscles. Make bends and circular movements with the neck, rotate the pelvis, tilt the torso left and right, swing your legs and arms and jump. As a warm-up, jogging 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 a few reps.
- Work your leg muscles. It is easiest to squat, but it must be done correctly. Keep your knees level with your feet. Do not rush while squatting, while doing the exercise slowly, the muscles of the thighs and buttocks will tighten well.
And now we will analyze the exercises for different muscle groups that you can include in your morning exercise routine for weight loss.
For abdominal muscles
To lose weight and be elastic, exercise your abdominal muscles during exercise:
- Run in place for at least 1 minute, while raising your knees high, hands at hips, try to reach your palms with your knees.
- Standing upright, throw one leg forward, then you must sit down and return to the starting position. Repeat with the other leg. At least 20 times.
- Sit on your feet with your heels together and lie on your back. Put your hands behind your head and rise as slowly as possible, as if pumping your abdominal muscles. Do at least 10-15 reps. Don't rush!
- Lie on your back and raise your straight legs at a 90 degree angle, then lower them and repeat again. Do 3 sets of 15 reps. Also, the press of various types of twisting works perfectly.
For arm, neck, back muscles
Stand against the wall, lean on the sacrum and shoulder blades, raise your arms up and slowly spread them to the side. The starting position is the same. Slowly pull one hand to the side and lower it, and at the same time pull the other to the side and lift it. The position is the same. Hands down. Slowly raise both arms at the same time without straining your back.
Sit on a chair with your back straight. Lower your head, squeezing the neck muscles, and hold this position for about 20 seconds. Put your hands on the table bent at the elbows. Put your chin on your palm. Gently press your chin down, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Perform a half rotation 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 head. Slowly extend your head to your chest, staying so short. Relax.
For legs and hips
The filling cannot be imagined without the steps, which perfectly work out all the muscles of the legs. Step back and forth 3-4 sets of 15-20 times on each leg.
- Plie squats will help keep your legs slim and fit.
- A simple but effective "bike" exercise burns calories, tightens leg and abdominal muscles.
- Swing forward, backward and sideways. To improve the effect, you can do a squat before the swing.
- Jump up, to the side, on one and both legs.
- Jump rope.
- Run.
Lie on your side and bend your upper leg at the knee joint in front of you. Slowly lift your lower leg and put it in place. The body line should remain straight, watch out for this. Do 2-3 reps with each leg 8-10 times.
Lie on your left side and place your palm under your head, slowly lift your straight leg up - 8-10 reps for each leg.
Starting position - lie on your back. Lift your legs up, slightly bent at the knees. Aim your socks at yourself. First pull one leg to the side, slowly, and then return to the starting position. Repeat with the other leg. Do 15-20 reps.
For sides and press
Fitball will help you perform exercises for a beautiful tummy. Let's get started. Kneel and place the ball to your right. Place your left leg forward, bending it at the knee joint. Put your right hand on the ball and your left behind your head. So, lean your body forward slightly and lean to the left. The hips should remain still. Repeat the movements with the other leg. 10-15 reps.
Such an exercise will help to develop the oblique muscles of the abdomen. Sit on the ball with your back straight, legs spread. Roll your fitball with your buttocks in different directions, but make sure your body is at rest.
Lie 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, then perform its complicated version - squeeze the ball between your knees, raise your legs at a right angle, and then lower them alternately right and left.
Breathing exercises
In order to exercise as efficiently as possible and contribute to the reduction of body volume, you must learn how to breathe properly.
Here are some basic exercises for beginners:
- Inhale as deeply as possible, count to 4, hold your breath and exhale slowly calmly.
- Take a deep breath as you pull in your abdomen and exhale slowly through your pursed lips. During this time, alternately tense and relax your abdominal muscles. Repeat 8-10 times.
- Lie on your back with your knees bent. Place the left palm on the chest and the right palm on the abdomen. Inhale and exhale, pressing lightly with both hands. Inhale, expand the chest, retract the abdomen and press with the palm. As you exhale, inflate your abdomen and gently press your chest with your hand.
- Sit in a chair with your back straight and your legs straight on the floor. Inhale through the abdomen, tensing and relaxing the abdominal muscles 8-40 times.
Weight loss exercise will allow you not only to get rid of extra inches in problem areas, but will fill you with energy and a great mood for the whole day. You will feel lively and energetic, and problems with your joints and back will disappear. Exercise regularly, be beautiful and slim!