What young ladies do not resort to in the struggle for beautiful forms. Most often, if you want to lose a few pounds, a diet comes to mind. Having achieved good results, many women return to their normal diet and are horrified to find out after a while the old figure on the scales.
The fact is that proper or dietary nutrition is not everything in the fight against excess weight. To accelerate, and most importantly, to consolidate the results, effective exercises for slimming the abdomen and sides at home will help you. If exercising in the morning is problematic for you for any reason, then evening exercise for weight loss is also a good option. The main thing is to start and think about the result. Read about the benefits and rules of exercise at home later in this article.
Why is exercise for weight loss useful?
Charging not only helps to melt extra centimeters, but also has a lot of other positive aspects.
Such as:
- Regular exercise helps to develop physical strength and endurance;
- Tones up all the muscles in the body;
- Metabolism improves, due to which weight loss occurs faster;
- You will have a surge of strength and energy, it will be easier to wake up in the morning;
- Exercise improves brain function and gives you an elevated mood for the whole day;
- You will become slimmer and more attractive, you will feel better.
Basic exercises
In order for charging to be beneficial and only good results, important recommendations must be followed:
- Exercise should be done regularly. Let it be even only 10 minutes, but every day and better at the same time.
- You need to start from a simple one, gradually increasing the load and class time.
- Exercising in the morning for weight loss of the abdomen and sides is carried out before breakfast. It is recommended that you drink a glass of water after waking up before exercising.
- Daily morning exercises for weight loss involves alternating exercises for different muscle groups.
- If exercise is done not only for muscle tone, but also for weight loss, then a special set of exercises should be drawn up and calculated, which lasts at least 30 minutes, since fat reserves begin to be spent only after 20 minutes of exercise.
- You should not take long rest pauses 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 for an hour and 2 hours after class, in order to lose weight.
- Always start with a little warm-up to warm up the muscles, and end the workout correctly with stretching exercises.
- You need to develop a set of exercises that is right for you.
Effective exercises for weight loss at home in such a complex will bring the maximum benefit in the morning:
- Do a warm-up first aimed at warming up your muscles. Make bends and circular movements with your neck, rotate your pelvis, tilt your torso to the 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 exercises with dumbbells. Bend your elbows, lift them up perpendicular to the body, do several repetitions.
- Work your leg muscles. The simplest thing is 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 exercises for different muscle groups that can be included in your morning exercise routine for weight loss.
For abdominal muscles
To make the tummy lose weight and be elastic, work out the 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 straight, throw one leg forward, then you need to sit down and return to the starting position. Repeat the same with the other leg. At least 20 times.
- Sit on your feet with your heels together and lie on your back. Place your hands behind your head and rise as slowly as possible, as if you were pumping your abs. Perform at least 10-15 repetitions. Don't rush!
- Lie on your back and raise your straight legs at a 90 degree angle, then lower them down and repeat again. Do 3 sets of 15 reps. Also, the press of various kinds of twisting works perfectly.
For the muscles of the arms, neck, back
Stand against the wall, leaning on your sacrum and shoulder blades, raise your arms up and slowly spread them to the sides. The starting position is the same. Take one hand slowly to the side and lower it down, and simultaneously take the other to the side and lift it up. The position is the same. Hands are down. Slowly raise both arms up at the same time without straining your back.
Sit on a chair with your back straight. Lower your head down, 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 chins down slightly, resisting with your hands. Hold this position for 5 seconds, relax and repeat again. Perform 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. Stretch your head slowly to your chest, lingering so briefly. Relax.
For legs and hips
Charging cannot be imagined without lunges, which perfectly work out all the muscles of the legs. Lunge back and forth 3-4 sets of 15-20 times on each leg.
- Plie squats will help make your legs slim and fit.
- A simple but effective exercise "bike" burns calories, tightens the muscles of the legs and abdomen.
- Swing forward, backward and sideways. To enhance the effect, you can do a squat before swinging.
- Jump up, to the sides, 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 up and put it in place. The body line should remain straight, watch this. Do 2-3 repetitions with each leg 8-10 times.
Lie on your left side and put your palm under your head, lift your straightened leg slowly up - 8-10 repetitions for each leg.
Starting position - you are lying on your back. Raise your legs up, slightly bent at the knees. Point your socks towards you. First, take one leg to the side, slowly, then return to the starting position. Repeat the same for the other leg. Do 15-20 repetitions.
For sides and press
Fitball will help you to perform exercises for a beautiful tummy. So let's get started. Kneel down and place the ball to your right. Put your left leg forward, bending it at the knee joint. Place your right hand on the ball and place your left behind your head. So, tilt your body forward slightly and tilt to the left. The hips should remain motionless. Repeat the movements with the other leg. 10-15 repetitions.
Such an exercise will help to work out the oblique muscles of the abdomen. Sit on the ball with your back straight, legs apart. Roll the fitball with your buttocks in different directions, but make sure that the body is still.
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 to the right and left.
Breathing exercises
In order for exercise to be as effective as possible and contribute to a decrease in body volume, you must teach how to breathe correctly.
Here are some basic exercises for beginners:
- Inhale as deeply as possible, count to 4, hold your breath and slowly exhale calmly.
- Inhale deeply while drawing in your belly and exhale slowly through pursed lips. At this time, 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. Inhale and exhale, applying gentle pressure with both hands. Inhaling, expand your chest, draw in your stomach and press down with your palm. As you exhale, inflate your abdomen and press lightly on your chest with your hand.
- Sit on a chair with your back straight and your legs flat on the floor. Breathe in your stomach, straining and relaxing your abs 8-40 times.
Exercise for weight loss will allow you not only to get rid of extra centimeters in problem areas, but also fill you with energy and great mood for the whole day. You will feel vigorous and energized, and joint and back problems will disappear. Exercise regularly, be beautiful and slim!