Not every person who has excess body fat is ready to resort to exhausting hunger strikes or heavy physical exertion. However, it is impossible to have a toned and slender body without active body movements. But fasting can and should be abandoned for the benefit of your health. So, what to do for those who want to get a beautiful body with minimal costs? Easy exercises for weight loss will come to the rescue. You can perform them both in the gym and at home. Below is a set of exercises that everyone can do.
Rules for home training
When performing any physical activity, in order to achieve the desired result, it is necessary to adhere to the main recommendations.
- Training should be conducted two to four times a week. These are the most optimal numbers. If you train once a week, then you are unlikely to achieve effectiveness this way. But if you do the exercises every day, then you can injure the body. For him, such a frequency of classes causes stress, in addition, you can get physical injury. Start doing light weight loss exercises with a minimum and gradually reduce the interval between workouts.
- During classes, it is not recommended to take breaks.
- All exercises from the complex should be performed smoothly and without jerking.
- Pay attention to the recommendations for the number of approaches. There is no need at all to build a professional athlete who can do everything. The exercise descriptions give the most appropriate number of repetitions.
- In order to make the body more slender, 40-45 minutes should be allowed for a set of exercises. For beginners, this rule does not apply. Just getting started training, do the easiest exercises for weight loss in ten minutes. After your body has mastered this complex, begin to gradually increase the time. It is advisable not more than five to ten minutes at a time.
- When performing even the easiest exercises for weight loss at home, do not forget about safety. The effectiveness of training depends on compliance with the rules of execution.
A set of simple and effective exercises
Training for weight loss includes three stages. Each lesson should begin with a warm-up. Only after this you can proceed to the main part - the implementation of light exercises for quick weight loss. They include various species. It is necessary to act on all parts of the body, for uniform weight loss, and not a certain one. Finish the workout with a hitch. In the same order below, we present these three stages of the lesson.
Warm up. We start training right
Each time, before starting to perform the main complex of easy exercises for weight loss, do a little warm-up. Make it a must! So you warm up your muscles and joints, so you minimize the risk of sprains and injuries.
Warming up is recommended to be carried out by a top-down method. This means that it is necessary to stretch the neck first, followed by the shoulders, arms, and so on, following the feet, by heating of which the first part of the complex must be completed.
Knead each part of the body in smooth circular movements. Rotate at a slow pace. Take a minute to warm up each part so that each muscle in the body warms up.
Hand exercises
You will need additional equipment to complete this exercise. Small dumbbells will be required. Water filled bottles are also suitable. Sand can also be used as a heavier filler.
Take the starting position: put your feet shoulder width apart. Bend them slightly at the knees. Now proceed with the exercise. Slowly raise your arms with dumbbells, gradually squeezing them at your elbows. Repeat exercise 15 times.
Use weighting agents here as well. Raise your right hand with dumbbells over your head. Turn your palm forward. After that, start the exercise. You need to slowly bend your arm and unbend to the side towards the head. Just like the previous easy weight loss exercise, do it 15 times. After change your hand. Also do 15 repetitions.
This exercise, familiar to everyone from physical education lessons, will help make your arms stronger. Lie on the floor. To facilitate the exercise, kick your feet against the wall. Stretch your arms. Turn your palms forward. Exercise at a slow pace. Try to get as low as possible. Do 20 reps.
Exercises for the abdomen
Lie on the floor with your back pressed firmly to the surface. Bend your legs at the knees. Hands are located along the body. After taking a deep breath, lift the upper body. As you exhale, return to starting position. Perform this easy exercise to lose weight on your stomach and sides for a start ten times. After a week, when the body gets used to it, you can increase the number of approaches.
Lie on your back. Bend your legs at the knees. Exhaling vigorously, retract your stomach as hard as you can. Lock in this position for 15 seconds. Relax your abdominal muscles. Repeat the exercise in three to four sets. It is better to do it several times during the day to achieve the best effect.
Doing this exercise seems difficult. But this is only at first glance. To make it, sit on a chair and rest your hands firmly on it on either side. Stretch your legs in front of you. Take a breath. Slowly bending the legs at the knees, pull to the body. As you exhale, return to starting position. Do 15 reps.
Butt and thigh exercises
Accept the starting position for execution. To do this, lie on one side. Bend the leg, which is on the floor, at the knee. Another, perform smooth upward movements. Do 20 mach. Repeat with the other leg. Exercise effectively works out the inner thighs.
Breathe in, bend your legs. The pelvis should be retracted until the knees with the floor surface form a right angle. As you exhale, return to starting position. Perform eight repetitions of two to three sets.
This easy exercise for losing weight on your thighs is very simple. To do this, lie on your side. Head rest on your hand. Slowly lift your leg up. It should form a right angle with the floor surface. Do 10 reps. Roll over to the other side. Follow the same steps 10 times.
Lie on your back. Place your hands under the buttocks. Straightened legs lift up. Follow simple steps. Cross your legs first. After dilute them as widely as possible. Do twenty repetitions in total. One repetition includes a cycle: crossing and raising legs.
Lie on your back. Arms along the torso. Bend your legs. Your fingertips should reach for your heels. When you inhale, raise your pelvis. Buttocks must be tight. As you exhale, slowly return to the starting position. Repeat the exercise ten times. Thanks to him, you can simultaneously work out both the buttocks and hips.
Back exercises
Lie on the floor. Stretch your arms forward. Put your legs together. As you exhale, bend your back. At the same time, pull the feet and hands up. Hold at the top point for a few seconds and inhale back to its original position. Repeat the exercise three times.
Get on your knees. Place your arms bent at the elbows in front of you. Straighten your legs. Your body should form a straight line. In this position, hold for half a minute. With the gradual development of the bar, you can increase the time.
Yoga exercises for weight loss
The practice of Eastern methods is useful not only for spiritual health, but also physical. Performing light exercises from yoga for weight loss, you will simultaneously solve two problems. Firstly, you can and improve the body. Secondly, to make your body more slim and flexible.
Care should be taken in advance for a rug or blanket for performing exercises. They need to be done on an empty stomach. The variety of yoga poses that promote weight loss is enormous. There are twists, inclinations. Also, posture for weight loss is erect, relaxing and inverted. Here are some of the simplest exercises.
- Uttanasana (leaning forward).
- Stand up straight.
- Hands up.
- Start smoothly, slowly lower them down. Following them, incline the body of the body.
- When moving, try to touch the head of the knees.
This pose effectively removes body fat from the abdomen and thighs. As you can see for yourself, easy and effective weight loss exercises can be found in various sectors of recovery.
- Stand up straight.
- As you exhale, raise your hands up.
- On inspiration, connect hands with palms to each other.
- After exhaling, sit down a little. Stay in this position for 30-60 seconds.
With this pose you can strengthen your hips and calves. This exercise also has a positive effect on the abdominal organs.
- Bhujangasana (cobra pose).
- Lie on your stomach.
- As you inhale, tear your hands off the floor. The legs should remain pressed to the surface.
The exercise is aimed at working out the abdominal muscles.
Hitch. Finish training right
Any physical activity should always end with a stretch. A hitch is necessary to evenly distribute blood throughout the body. Movements should be smooth and slow. You can perform simple rotational movements with arms and legs. Body tilts are also performed closer to the end of the workout.
An excellent solution is to perform the following exercises:
- To play the first, sit on the floor. Spread your legs to the maximum width. Gently stretch in different directions: forward, right, left.
- For the next exercise, take a lying position. Do cross motions. Start to reach your right leg with your left hand. And vice versa.
After the training complex it will be useful to walk around the house or take a walk along the street.
Instead of a conclusion
Performing light exercises for weight loss at home supports muscle tone and improves the quality of the body as a whole. Remember that you can achieve a quick and effective result when you regularly perform a set of training.