To improve your body, get fit, be healthy, you need to exercise. If classes in the gym are impossible for some reason, exercises for losing weight at home are also suitable. When pro trainers are asked to exercise, the answer is always the same: effective workouts at home for weight loss are what you do!
Eating a healthy diet and exercising regularly is essential to discourage weight gain. The basic principle: you spend more calories than you consume. An experienced sports coach will develop an effective exercise program for losing weight at home. Such a program necessarily includes aerobics, power loads, warm-up and stretching. If done correctly and regularly, the exercises will produce results.
The body needs movement to function properly. Effective weight loss exercises at home can change your figure as well as exercising in the gym. The greater the muscle volume, the faster the metabolism and the faster the calories are burned. Ooganism expends a large amount of energy to maintain muscle mass. But even while eating, walking or sleeping, calories are consumed and fat is burned.
The advantages of training at home for weight loss:
- Restoration of bodily functions.
- Treatment of diseases.
- Burn fat fast.
- Lean muscles for optimum fitness.
- Elimination of "problem areas".
- Increased stamina and strong heart muscle.
- Psychological relaxation.
To start a fat-fighting regimen, a standard workout lasts 30 minutes with breaks between sets of 30-60 seconds.
Essentials for training at home
Before starting the lessons, you need to correct the weight and volume indicators.
Measure volumes:
- one arm at the level of the armpits;
- waist at the narrowest point;
- thighs at the widest point, closing the legs.
Measurements are made and weighed once a week.
Inventory: gym mat, elastic, fitball, jump rope, body bar and dumbbell. For beginners, 1 kg dumbbells are suitable for use in training, after a couple of exercises, increase the weight by 1 kg. Home training for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If you can't use a rope, jump without it.
When asked what kind of exercise equipment to buy for home beginners, experienced instructors advise against using an orbital track, treadmill or stationary bike. For slimming training at home, a jump rope is enough. If you find the motivation to jump on it for several minutes a day, then it makes sense to think about buying a full-fledged simulator.
Heating
Weight loss training at home begins with a warm-up to invigorate. Exercise for the home: light jumps, walking or running in place for 6 minutes.
After the warm-up, stretch the large muscle groups in the legs, arms and back.
Anterior Thigh Stretch: Stand straight, bend your right knee and pull your right hand towards your glute. Repeat with the left leg.
Stretch the back of the thigh: with the legs apart, bend the right leg at the knee and bend towards the left side flat. Stretch on the other side.
Stretch the muscles of the back, hips and abdomen, a series of exercises to lose weight at home:
- Spread your feet shoulder-width apart, stretch your hands as far as possible with your toes.
- Spread your legs, close your hands in the lock above your head and lower them in front of you at eye level. In this case, around the back. Raise your arms above your head and bend your lower back.
- Grasping your right wrist with your left hand, pull it as far as possible and lean to the right. Repeat on the left side. Gently lower your arms to the sides, opening the shoulder girdle as far as possible.
Slimming exercises at home: guidelines
People think home weight loss workouts are only suitable for newcomers, but that's not the case. Home training includes a full load on the lower and upper body, abs and back. Do the exercises at home every day, at least 5 days a week.
Home Slimming is an interval training session with a "metabolic effect". By this we mean high intensity, high speed resistance training, with alternating strength and aerobic exercise at a brisk pace. For several hours after exercise, accelerated fat burning and weight loss continue. Consider interval fitness exercises.
Aerobic exercise
For rapid weight loss, in addition to the relief muscles, it is necessary to develop the heart muscle. Aerobic exercises for weight loss at home are called "cardio": the heart begins to work at full strength, shortness of breath and swelling of the body disappear. The blood is saturated with oxygen, calories are burned and a weight loss regime is started.
Cardio workouts involve performing exercises at the same speed for 30 minutes or more:
- running;
- walking at a fast pace;
- skip;
- swimming;
- cardio training.
For maximum results, athletes perform aerobic exercises for weight loss at home 5-7 days a week.
Tasks for slimming leg strength
Quadriceps femoris
Weighted Plié Squat
Take a dumbbell weighing 5 kg at the base with both hands and stand straight, spread your legs, bend your knees slightly. The socks point in the same direction as the knees.
Run plié:
- As you inhale, slowly bend your knees and squat until your thighs are parallel to the floor. The hands are motionless.
- Focusing on your heels, slowly return to SP as you exhale.
It is important to keep your back straight to avoid injury.
Front Swings
Stand with your left side in the chair, grab your back with your left hand. Place your right palm on your thigh.
Technique of execution: sharply raise the right leg stretched forward, slowly lower it back (do not throw, the muscle is tense). The exercise works on the front of the thigh. Do 12 times, repeat with the left leg.
Abs, quadriceps: "climber"
Take a push-up posture, weight on the palms and feet. Bring your right knee to your chest, place your right leg on the toes below the thigh.
Technique: sharply swap legs in a jump - straighten your right leg and bend your left leg, like a climber. Repeat alternately at a fast pace for 30 seconds.
Gluteal muscles: half bridge
Lie on the mat on your back, arms along your body, knees bent, feet shoulder-width apart.
As you exhale, resting on your heels, lift your hips off the floor. Keep your back straight and hold the position for a second. As you inhale, slowly return to the PI.
You will complicate the exercise if you focus on one leg and lift the other with your hips.
Back lunges - alternately with both feet.
Standing, place the chair to the left, hold on to the chair with your left hand. Lower your right hand.
Execution:
- Bring your right leg back, bending your left knee to a 90 degree angle. Bend your right arm at the elbow. The knee of the right leg faces the floor.
- Push with your right leg and swing forward, straightening your legs and right arm.
Repeat 10 times, turn the right side on the chair and work with the left leg.
Kidnapper: Walk with a rubber band
Standing, legs slightly bent, the gymnastic band is stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: step sideways on bent legs, keeping the elastic always taut. Putting it around the ankles instead of the knees will make the exercise more difficult.
Calves: weight gain
The exercise requires auxiliary equipment: a board fixed on the floor and a body bar.
Stand on a board (or any stable and practical object up to 3cm high) with half of your foot. The knees are straight, the heel remains on the floor. Keep the body bar (or barbell) on your shoulders, your back is straight.
Exercise: Stand on tiptoe, rolling your ankle on the board and lifting your heel off the floor. Back to IP.
Knees and back are straight, calves and ankles work.
If there is no board or the exercise is difficult, roll from heel to toe on the floor.
Hamstrings
Fitball required. Lying on your back, rest your calves on the fitball so that when your legs move, your ankles are on the ball.
Exercise: raise your hips, keeping the weight on your shoulder blades and feet. Bend your knees, pulling the ball as close to you as possible, squeezing the hamstrings. Hold for a second and return to the PI.
Power home exercises for weight loss, chest muscles
Butterfly
An effective exercise to strengthen the chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the hands are even, distributed on the sides.
Execution: raise your outstretched arms to eye level, lower them slowly. Do 3 sets of 10 times.
Push-ups, middle position
The main pectoral muscles, deltas with triceps and partially the back are included in the work.
Lie on the floor, put the emphasis on straight arms and feet, the body is even. Shoulder-width brush.
Execution:
- Bending your elbows, come down as far as possible with an even body. Don't stick your elbows out, keep them on your body.
- Straightening your chest and triceps, straighten your arms and rise to the starting position.
If the exercise is difficult, start with knee bends. At the same time, the feet are hooked to each other.
Strength exercises to lose weight at home
Biceps curl
Standing, hold the barbell (body bar) in front of you with your arms straight. Rotate your palm forward, your elbows should be close to your torso.
Execution: without lifting the elbows from the trunk, raise the bar as far as possible to shoulder level. As you exhale, slowly lower the bar into the PI.
Shoulders: Standing dumbbell lifting
Stand straight, put your feet shoulder-width apart, bend your arms with the dumbbells at the elbows and press them against your body.
Execution:
- As you exhale, raise the dumbbells in front of you to shoulder height, hold them for a second and slowly lower them as you inhale.
- As you exhale, lift the dumbbells on the sides to shoulder level, hold for a second, slowly lower them. The alternation continues.
When lifting the handlebars, do not allow wobbling or twisting.
Seated dumbbell lifts with triceps
Sit on a bench or chair, lower your chest to your knees and keep your back straight so that it is parallel to the floor. With your left hand, grab the leg of a chair or bench and with your right hand, grab a dumbbell and press your elbow to your body. Lower the palm vertically with the handlebar to obtain a 90 degree angle.
Execution: keeping the elbow pressed to the body, as you exhale, raise the dumbbell until your right arm is fully extended. As you inhale, slowly lower your hand into the PI. Repeat with your left hand.
After a few workouts, you will be able to do the exercise for both arms at the same time.
Abdominal strength exercises
Lower print pass
Sit on the floor, then move your body back and lean on your forearms (elbows behind, fingers pointing towards the legs). The right knee and ankle are bent in the past position and the left leg is lifted 45 degrees off the floor.
Execution: gently bring the right knee to the chest, without changing the position of the left leg and eversion of the ankle. Hold for a second, return to the starting position. Repeat 8 times for the left and right legs.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to lose weight at home, pick up the pace.
Internal and external straight, oblique and transverse abdominal muscles
Lying on the floor, extend your arms above your head and lift your legs at a 45 degree angle to the floor.
Execution: inhale, take the head and shoulders off the floor, strain for the ribs to the hip joints, exhale at the highest point. Both feet in the air, arms parallel to the legs. Breathing is uniform. Hold the position for 4 seconds, inhale and as you exhale, slowly lower yourself to the starting position.
This is a type of breathing exercise with the activation of all the abdominal muscles.
Oblique abdominals
You will need a fitball or a normal ball.
This exercise, like regular crunches, works on the oblique muscles.
Lying on your back, spread your arms out to the sides and press firmly to the floor, palms down. Place the fitball between your legs and lift them 90 degrees to your body, bending your knees slightly.
Execution: slowly lower the right leg to the ground parallel to the arm, without releasing the ball, slowly return to the starting position. Repeat with the left leg.
Rectus abdominis muscle, upper and lower press, accordion exercise
When performing movements, the body bends like a harmonious fur. This is a very effective exercise for losing weight at home.
Lie on your back, both arms behind your head, legs straight, lift your heels 6-10 centimeters off the floor, stretch your socks.
Exercise: While straining your abs, bend and lift your knees to your chest, lifting your hips and upper body up to your shoulder blades. Do 3 sets of 8 times.
The number of repetitions of the exercises varies according to physical fitness.
The combination of cardio and strength training is called interval training and can reduce your weight loss time at home to 10-30 minutes.
"Metabolic effect" in 10 minutes
One session in terms of energy expenditure is comparable to 150 minutes of "pure" aerobic exercise. With such a program, you can lose weight and improve your well-being. Exercise at maximum pace alternates with recovery: walking or jogging in place for 15-45 seconds.
Before starting the exercises to lose weight quickly at home - 6 minutes of warm-up and after training - 5 minutes of stretching.
Rocket Jump
Spread your feet shoulder-width apart and bend your knees, hands on the quadriceps muscle of the thigh.
Execution: jump, "throw" the arms stretched up in front. Land softly in the PI. Do 2 repetitions 15-24 times.
To complicate the exercise, take the dumbbells and squat underneath.
Star Jump
Legs shoulder-width apart, knees bent, arms straight at the sides.
Execution: jump, raising arms outstretched over the sides to shoulder level. Land softly in the PI. The back is always straight.
Do 2 repetitions 15-24 times.
Squat
Feet shoulder-width apart, hands on hips or stretched forward.
Execution: Sit down until your knees form a right angle. The back is straight, the knees do not go beyond the level of the toes.
Complicate the exercise with a bodybar or dumbbells.
Lunge backwards
Stand straight, feet shoulder-width apart, arms straight at your sides.
Execution: Bring the right leg as far back as possible, bending the left at the knee until it forms a right angle. The heel of the supporting leg does not come off the floor. Back to IP. Repeat with the left leg.
Do 2 repetitions 15-24 times.
Complication: jumping lunges with dumbbells in hand.
Burpee
Stand with your feet shoulder-width apart.
Technique:
- Crouch with your hands on the floor.
- Straighten your legs on the plank.
- Jump back into a squat and jump high, arms outstretched.
For a light burpee, instead of jumping, stand up.
Burpee is a multi-joint exercise that involves multiple muscle groups simultaneously. The most loaded muscles are the legs (hamstrings, glutes and calves) and the load is also applied to the pectorals, triceps and shoulders. There are practically no muscles that are not affected by the burpee.
If a rope is present, it is permissible to replace any of the exercises listed below with the jump rope for 60 seconds or supplement them with a workout.
After a metabolic workout, drink plenty of water to keep yourself hydrated. It is also not recommended to eat within 2 hours of class.
Exercises with the fitness ball for beginners
Unprepared people are not advised to start intensive classes immediately. If you previously exercised regularly, but allowed a long break between classes, you need to start with restoring and strengthening the muscle corset. A home weight loss training program is ideal for this. Strength training increases muscle density, endurance, reduces the risk of injury and prepares the body for increased stress.
Effective exercises for losing weight at home - on a fitness ball (fitball). Beginners start with two sets of 10-15 reps, the optimal level is 2-3 sets of 20 reps. It is better to do fewer repetitions than to do the wrong exercise many times.
Back Exercises
Thoracic department, courses for the prevention of osteochondrosis
Lie on the fitball with your stomach down and place your feet against the wall for stability. Place your hands along your torso, palms facing up.
Technique:
- Lift your upper body while simultaneously turning your palms to the ground and squeeze your shoulder blades. Don't arch your back.
- Go down slowly and return to the PI.
Lumbar region
Sitting on the floor with your legs extended, hook the elastic to your legs, bend forward creating a slight tension in the elastic.
Technique:
- Lean back 110 degrees, bring your arms to your chest and squeeze your shoulder blades.
- Wait a second.
- Slowly go back to the PI.
Kidney and abs
Kneeling behind the fitball, rest your elbows on the ball. Lean forward so that your stomach is on the ball.
Technique:
- At the elbows, slowly roll the ball forward 5 centimeters.
- Slowly return to the PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal exercises
Oblique abdominals
Near the wall, sit on the fitball with your right hip, stretching your right leg forward and pushing your left leg back. Place your feet against the wall for stability and grab your hands behind your head.
Technique:
With your back straight, lower your body with the fitball and lift it to its original position. Run smoothly, repeat 15 times on each side.
Rectum and oblique abdominals
Lie down on the fitball, resting your lower back and leave your feet pressed to the floor with a confident emphasis. Put your hands on your temples.
Technique:
Lift the body, stretch with the right elbow towards the left knee. Lower to the starting position. Repeat alternately with your left and right hands.
Top Press
Lying on the floor on your back, legs straight, squeeze the fitball between your legs and lift them at a 45 degree angle. Hands are straight, towards the ball.
Technique:
Lift your shoulder blades off the floor and touch the ball with your fingertips. Slowly lower the body into the IP.
This set of exercises improves coordination and tones muscles, preparing you for more challenging workouts.
Exercises to shape the body
The hourglass body shape is considered the ideal female figure, when the volume of the chest and hips are the same, while with a narrow waist. But not everyone has these forms. There are 4 other shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of this type to lose weight, they are looking for an ideal shape. For this purpose, shaping is done at home - slimming classes according to an individual schedule, taking into account the type of figure.
Modeling for a "pear" woman
Full, "heavy" hips, narrow waist and nice shoulders: this is what a "pear" or "triangle" shape looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the home weight loss training program for girls has two goals: to contract the thigh muscles, remove their volume and build mass in the chest and shoulders.
Principle of training:
- Lots of lunges and squats.
- Frontal oscillations.
- Lifting with dumbbells.
- Aerobic exercise.
Focus on quadriceps, glutes, shoulders and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not swing the abductor muscle. Swings and side steps are not for you!
| Week number | Squat count | |||||
| 1 approach | 2 approach | 3 approach | 4 approach | 5 approach | Total Squats | |
| 1 | 8 | 10 | 8 | 8 | 6 | 40 |
| 2 | 10 | 12 | 10 | 10 | 8 | 50 |
| 3 | 10 | 15 | 12 | 12 | 10 | 59 |
| 4 | 15 | 15 | 15 | 15 | 12 | 72 |
| 5 | 15 | 20 | 18 | 16 | 12 | 82 |
| 6 | 15 | 20 | 20 | 20 | 15 | 90 |
Exercises for the apple shape
Usually of medium height, with narrow hips and wide waist. It is in life that the "apple" woman rapidly accumulates fat deposits. The legs and arms are often thin and graceful.
Training direction:
- Cardio load (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (rotation of the hula-hoop, use of an exercise disc, pumping of the press)
- Load of power on the legs (to visually align the lower body with the upper body).
Do not perform side turns or use an exercise bike or orbital path.
Training rules: elaboration of a regimen
There are many systems for home training. Interval training works well for weight loss, but there are other approaches.
A split program is effective, designed for three days of strength training per week with alternating exercises for different muscle groups. On days without strength training, aerobic training.
Example:
- Monday - run.
- Tuesday - legs and abs.
- Wednesday: walking and jumping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday: chest and legs.
- Sunday is a day off.
This is just a general example, because the split system is selected individually for all.
How can you not lose the incentive to train at home?
Unfortunately, the motivation to train at home for weight loss tends to decrease because there are other activities at home.
The main advice to give in this situation is quite simple: build a positive activity addiction. Then you will be pulled with "terrible force" for training.
Create plan
The important thing here is to plan your workouts at home the same way you do in the gym. Regularly schedule the same schedule, write a plan and schedule 3 weeks in advance. After you get through these three weeks, you will enter the regimen and won't even think about missing a workout.
Change exercises
Also add variety to your weight loss workout at home by switching and alternating exercises. Limited equipment doesn't mean monotony - do different exercises with the same equipment. Use tools at home - even a rolling pin or towel will work for many exercises.
Turn weight loss into a game!
You can't ignore the competitive element, connect your family or friends to the lineup and measure volumes at the same time. At first, it motivates me to win on the measurements and, after a couple of weeks of regular classes, the long-awaited changes in the figure.
The goal of weight loss workouts at home is to lose weight, get fit and improve health. To do this, listen to your body. Training should take place at the maximum, but not "for wear". Do only feasible exercises, stick to the schedule. With each exercise, the heart, lungs, joints, muscles, tendons and bones become stronger. Fat melts and weight is lost, even if it is not yet visually visible.