Fitness for Weight Loss at Home: A Set of the Best Exercises
Are you looking to lose weight but don’t have the time or resources to hit the gym? Fear not! You can still get fit and achieve your weight loss goals from the comfort of your own home. With the right exercises and a bit of dedication, you can shed those extra pounds and feel great in no time. In this article, we’ll cover the best exercises for weight loss that you can do at home.
EXERCISE FOR WEIGHT LOSS AT HOME (DAY 1)
The specificity of circular interval training is their effectiveness in getting rid of excess weight. In the process of training, the entire muscular skeleton is loaded, which is optimal for losing weight and getting rid of problem areas.
Perform the exercises of the specified number of repetitions sequentially one after another, then repeat the workout from the very beginning in 3-4 circles. If you prefer to train on time, then at the end of the article there are recommendations for timer classes (in interval mode).
Be sure to do a warm-up before a workout and a hitch after a workout:
1. Sumo squat with pulses on 1-2-3-4
Sumo squats with a wide leg alignment are a basic exercise in training for weight loss at home. When performing, watch the heels – they stand motionless on the floor. The socks are turned to the side. The squat is conducted with a straight posture and a natural lumbar deflection. The pelvis is pulled back, the gaze is directed straight. In the lower phase, make a small pulse on the account of “1-2-3-4”, like a spring. Sumo squats evenly load the muscles of the legs, especially the buttocks. Beginners can perform the exercise without pulses.
How much to perform: 10 repetitions.
2. Knee push-ups
Push-ups develop the strength of the muscles of the thoracic region and the upper shoulder girdle. Strengthen the hands, muscles of the cortex, are used in recovery from injuries. Push-ups from the knees begin at the bar position. Knees lowered to the floor, ankles raised, crossed. The hands rest tightly on the floor slightly wider than the shoulders. Bend your arms, almost touching the floor with your chest, and on the exhale, return to the starting phase.
How much to perform: 8 repetitions.
3. Lunges back + kick with your foot
Weight loss training for girls is not complete without various variations of lunges. Lunges back with a kick kick is an accentuated exercise for working out the buttocks, which requires clear implementation. Make a lunge back with your left foot, observing right angles in the knee joints. The left knee is perpendicular to the hip. From the lower phase, push off with your right foot, and with your left, swing forward, straightening it as much as possible. Perform the exercise first on the right side, then on the left.
How much to perform: 10 repetitions on each leg.
4. Swimmer
When exercising at home for weight loss, do not forget about the back. Lie on the gymnastic mat face down, straightening your legs and arms lengthwise. The face looks at the floor. Synchronously lift your right leg and left arm up with slight delays in peak amplitude. Feel the work of the muscles of the back, lower back, abdomen. Return to the starting phase, change sides, repeat the exercise.
How many to perform: 10 repetitions on each side.
5. Pulling the knee to the stomach
This is an indispensable exercise for strengthening the muscles of the cortex and increasing the pulse, contributing to intensive fat burning. Stand on the floor, spreading your legs wider than your shoulders. Focus on the right foot, left on the toe. The body is turned to the side, arms above the head, crossed in the palms. As you exhale, raise your left knee to your abdomen/lower chest. Palms drop to one knee. Follow the same trajectory to return the starting position. Change sides after the approach.
How much to perform: 15 repetitions on each leg.
6. Squat with a swing of the leg to the side
At the same time, the basic and isolating exercise for the house for weight loss perfectly loads the buttocks and quadriceps. Stand up, spreading your socks shoulder width apart, and turning them slightly to the sides. Squat until your hips are parallel to the floor. Stand up while transferring weight to your right leg. At the top point, swing your left leg to the side, then return it to the starting position. Perform swings alternately on both legs.
How much to perform: 10 repetitions on each leg.
7. Knee-elbow tilts
This fat-burning exercise actively eliminates deposits in the sides and abdomen. Stand up with your back straightened. Hands behind the head, socks are located at shoulder level. Exhale, bend your right leg at the knee to the side to chest level. At the same time, bend over, trying to reach the raised knee with your right elbow. After repetition, change sides, observing the technique.
How many to perform: 10 repetitions on each side.
8. Mountaineer
Weight loss training for girls is not complete without an accentuated load of the press. Performing the exercise “climber”, take the emphasis lying down on fully outstretched arms in front of you. The neck, back and lower back form a straight line. Pull your left knee to the bottom of your chest as if you were climbing a mountain. Strain your abs more. After returning the leg back, change sides.
How much to perform: 10 repetitions on each leg.
9. Pelvic lifts in the table pose
Exercise for the simultaneous development of the lumbar spine and abs. Sitting on the gymnastic mat, tightly rest on the palms and feet. Place your left ankle on your knee with your right. Now raise the pelvis so that the right hip forms a straight line with the torso. Return to the lower phase, and repeat the climbs. After performing, change the supporting leg, make an approach to the other side.
How much to perform: 10 repetitions on each leg.
10. Boat with arm spread
Sit on the floor, legs bent at the knees. Lift your bent legs up to the parallel of the shins with the floor. Tilt the body back slightly so that a right angle forms between the torso and legs. Straight arms are outstretched in front of them. The back is straight, the stomach is tense. Begin to spread your arms as far to the sides as possible, holding the isometric position of the boat. This is a great exercise for a flat stomach that combines static and dynamic stress for the cortex.
How much to perform: 15 repetitions.
EXERCISE FOR WEIGHT LOSS AT HOME (DAY 2)
After a one-day or two-day break, the program changes. The next training at home for weight loss includes a number of new exercises that evenly load the muscular skeleton.
1. Squat with a step to the side
Stand up straight, legs together, arms folded at the chest. As you take a step to the side, sit down at the same time, lowering your hips to parallel with the floor. Now go back to the start phase. Take the same step in the opposite direction, observing the technique. Watch your posture, your arms in front of you are bent at the elbows. The knees should not be divorced too much to avoid injury. Take your time, focusing on the work of the hips and buttocks.
How much to perform: 10 repetitions on each leg.
2. Reverse push-ups + leg lifts
Sit on the floor with your hands resting on. Now bend your legs, making a firm emphasis on the feet. Raise the pelvis, taking the table pose. Push-ups, bend your arms, activating the work of the triceps. With your hips touching the floor, return to your starting position. Then, without stopping, lift first the right leg, then the left leg up. It’s one repetition. Changing sides, you will perfectly work out the abs and extensors of the legs.
How much to perform: 8 repetitions.
3. Pulsating lunge in place
Exercise for training at home for weight loss accentuated stimulates the work of the quadriceps, the back of the thigh and buttocks. Standing straight, make a lunge with your left foot back, and fix in the lower phase. Hands stand on the belt. The angles in the knees of the supporting and working legs are 90 degrees. The left leg in the focus on the toe makes pulsating movements. The muscles are in maximum tension throughout the exercise. Perform the exercise for a specified number of repetitions or seconds. Return to the starting position and change legs.
How much to perform: 20 repetitions on each leg.
4. Shoulder strap
Take the position of the bar on your straight arms. The body is straight from the top of the head to the heels. Lift your left arm off the floor and touch the opposite shoulder. Put it back and change your hand, making an identical movement. The whole body is involved in the work, but the emphasis is on stabilizers and muscle corset . This static exercise can be safely included in the weight loss training for girls to complicate the classic variation of the plank.
How much to perform: 10 repetitions per hand.
5. Wide squat + diagonal lunge
A complicated variation of a wide squat will make the hips and buttocks “burn”. Performing a wide squat, at the highest point you need to take the left leg back behind the right, forming a diagonal lunge. The technique requires direct posture to better load the hips. Keep your hands in front of you. Be careful with lunges while maintaining a stable knee position. Perform the exercise alternately on both sides.
How much to perform: 10 repetitions on each leg.
6. Low-impact burpees
From the resting on straight arms, take two steps with your feet so that the socks stand at the level of the palms. Now straighten up while raising your arms above your head. Next, return your hands to the previous position, making a bend. The legs return back in two steps to the initial phase of the lying stop. When performing, strain the muscles of the back and abs to strengthen them and enhance the fat-burning effect.
How much to perform: 10 repetitions.
7. Swing your foot with a touch of the foot
Straighten up, confidently standing on your feet shoulder width apart. Arms to the sides, stomach retracted and tense. The right leg rises above the parallel, and the body is simultaneously twisted in its direction to touch the sock with the left hand. After returning to the starting position, change sides. This exercise works out the abs, oblique abdominal muscles, and perfectly kneads the back. Useful for the overall tone of the body.
How much to perform: 10 repetitions on each leg.
8. “Folding knife”
Exercise for accentuated loading of the rectus abdominis muscle. Strengthens the paravertebral columns and lower back, makes posture smoother. Lie down on the gymnastic mat, straightening your arms and legs pressed against each other. Inhale deeply, then on the exhale, fold like a penknife. At the peak point, the fingers reach for the socks. The delay is 1-2 seconds, after which return to the initial phase.
How much to perform: 15 repetitions.
9. Twisting in the side bar
Lie on your side, leaning on your left elbow and left leg. Lift the pelvis and fix yourself, holding your right hand up above the top of the head. Raise your right knee to your chest while touching it with your right arm’s elbow. Return to the starting position. After that, change sides. Such a workout for weight loss at home accentuates the load in the lateral muscles of the press. strengthens quadriceps and stabilizers.
How many to perform: 10 repetitions on each side.
10. Running on all fours
Get on all fours, focusing on your socks instead of your knees. Alternately lift your ankles as if you were walking or running. In the back, observe the deflection, strain the press, look in front of you. The exercise isolates the biceps of the thigh, stimulating its growth, increasing strength. In weight loss training for girls, running on all fours plays an important role: with its help, you can arrange the aesthetic roundness of the buttocks.
How much to perform: 10 repetitions on each leg.
EXERCISE FOR WEIGHT LOSS AT HOME (DAY 3)
The third variation of training for weight loss at home includes new exercises, so you definitely will not be bored. Alternate these three options for training for weight loss with each other, practicing 3-4 times a week.
Never forget about the preliminary warm-up to warm up the muscles and eliminate the risk of injury.
1. Squat with legs pulled back
Standing up straight, place your feet shoulder-width apart. Bring your hands together in front of you. The squat is carried out with an emphasis on the heel. In the upper phase, the right/left leg is pulled back until the quadriceps is stretched. After that, it comes back. In addition to the legs, lumbar muscles and stabilizers work during the performance. This is a necessary exercise for weight loss training for girls who want to find a beautiful shape of the leg and tighten the back of the thigh.
How much to perform: 10 repetitions on each leg.
2. Foot-touch bar
The starting position is a bar on straightened arms. The emphasis is on socks and palms. With your right hand, reach your left toe, raising your pelvis above shoulder level. Feel a stretch in the lower back, and then return to the starting phase. The exercise is performed alternately on both sides. The technique is difficult for beginners, so if necessary, reduce the number of repetitions. The load is on the whole body, guaranteeing a powerful fat-burning effect.
How many to perform: 10 repetitions on each side.
3. Curtsy with pulsation
Stand up so that the legs stand diagonally (one after the other). The pelvis does not unfold. In the lower amplitude, the knee of the hind leg drops almost to a touch with the floor and makes 3-4 swings on the principle of a spring. This is an effective but complex method to work out the entire thigh and include the buttocks in the work. Perform the exercise first on one leg, then on the other.
How much to perform: 8 repetitions on each leg.
4. Superman
Lie down face down on the mat, straightening along your arm and leg. Concentrate and with a gentle movement raise the limbs up by about 10 cm The peak of tension falls on the lower back in the upper amplitude, where you need to make a second pause. Then slowly return the arms and legs to the initial position. This is a powerful way to increase the strength of the back, align posture, get rid of slouching.
How much to perform: 10 repetitions.
5. Leg lifts on all fours
Stand on all fours so that the emphasis falls on the palms and toes of the feet. The knees do not touch the floor. Alternately raise your legs back, like a scorpion stinger, reaching the parallel of the thigh and floor. You can make micro-pauses in the peak position, after which the leg returns to its place. This is an accentuated exercise that gives the buttocks relief and volume. In weight loss training for girls, it must be included necessarily, since it helps to burn calories and include the muscles of the whole body due to the unstable position on all fours.
How much to perform: 10 repetitions on each leg.
6. Twisting standing knee-elbow
Take the starting position: legs shoulder width apart, stomach retracted, palms crossed behind the head. Lift the right leg bent at the knee on exhalation to the stomach, while twisting the body. The task is to reach the left elbow to the knee, and return to the starting position. This is a simple, safe and effective exercise for training for weight loss at home. Burns fat from the abdomen, strengthens the muscle cortex.
How many to perform: 10 repetitions on each side.
7. Pulsating squat with legs spread
Adopt a sumo squat position with your legs spread wide. Straighten your posture by holding a deflection in the lumbar region. Fold your hands in front of you in the lock. Make a deep squat, and in the lower phase, turn the socks apart. When you get up, the socks come back. Squat on the principle of pulsation, like a spring. The exercise does not allow the legs to relax, actively working out the relief of the gluteal muscles and thighs.
How much to perform: 15 pulsating movements
8. Spider plank on the elbows
Exercise for the simultaneous study of the oblique muscles of the abdomen, arms and back. This exercise is very useful to include in a weight loss workout at home. Adopt the standard position for the elbow resting strap. The back is straight, the gaze in front of you. Begin to pull the knee to the elbow first with one foot, then the other alternately. If you have injured elbow joints, then you can perform this exercise in a plank on straight arms.
How much to perform: 10 repetitions per side
9. Arm raises in the table pose
Sit on the gymnastics carpet. Raise the pelvis with rest on the feet and palms. Now lift the body so that it is parallel to the floor. At the same time, pull your right arm forward, hold back, and come back. Do repetitions in turn. This exercise for weight loss training at home works out all the muscles of the back, shoulders, triceps, buttocks and biceps of the thigh.
How much to perform: 10 repetitions per side
10. Bridge on one leg
In the supine position, bend the left leg at the knee, and stretch the right one vertically upwards. The bent leg stands firmly on the heel. Push off with it, without bending the straightened leg. The pelvis rises without disturbing the posture of the back. After a second pause in the peak phase, return to the starting position. This is an effective exercise for training for weight loss at home, aimed at developing the strength and volume of the buttocks.
How much to perform: 10 repetitions per leg
