10 exercises for weight loss

Do you want to lose weight? Let's get this straight right away

• you need this, first of all, for your health;
• and for self-respect
• and of course, it wouldn't hurt to fit into your favorite jeans. What to do and where to start? Let's take a systematic approach. The system will consist of three simple areas: food and water, sleep and weight loss exercises. We must immediately accept several simple rules and simply adhere to them. Then, and only then, everything will work out.

First, drink water. Start each day with a glass of clean water. Drink every hour until 4 p.m. In total, you should get 1.5-2 liters of water, not counting tea and coffee. Second, go to bed on the day you get up. If you don’t get enough sleep, your metabolism will slow down. Third, read the recommendations for healthy eating and stick to them. And to start, you just need to reduce your portion. Fourth, exercise regularly. A person is designed in such a way that for the normal functioning of the body, he or she must walk at least 8 kilometers a day. So you need to move. 20 minutes of intense exercise every day with the right exercises for weight loss will save you. Don’t be lazy. Don’t shirk. Don’t start on Monday. Start right now. So:

Light warm-up. For beginners – turn on your favorite soundtrack and dance. Rotate your head. Place your feet shoulder-width apart and touch the floor with your elbows several times. Warm up your shoulders. Rotate your arms and body. Ideally, this is also 10-15 minutes of running or working on a stationary bike. After a good warm-up, you should BREATHE HEAVY. If not – dance some more, swing your legs forward, sideways, backwards.

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10 Effective Exercises for Weight Loss

Continuing the conversation about home workouts, it should be said that the optimal time for them is from 10 am to 12 and from 6 pm to 8 pm. For those losing weight, drinking during a workout is fashionable, a couple of sips. But after a workout, you can’t drink for 30 minutes, and you can’t eat for two hours. So, calculate your meal intake so that you eat an hour and a half before doing the exercises. And then – only an hour and a half after the workout.

Our workout in a good speed mode takes 25 minutes. Ten effective exercises for weight loss are easy to perform, do not require special equipment, but at the same time they help to tighten the fallen, and reduce weight, as well as remove excess volume. We will divide the workout into two parts. This will be 8 minutes of intense hot warm-up, so that you are out of breath. And two minutes of cool-down after the exercises.

Let's start the workout with the eternal problem areas - hips, buttocks.

1. Squats. Do regular squats for a week, alternating deep ones with those where the line of the thigh is parallel to the floor. Do plie for a week – for the inner thighs. Plie can be done with a light load – holding your hands with a load in front of you (a dumbbell weighing 6-7 kilograms will do). Keep your back straight, pull in your stomach, look ahead.
2. Leg swings. Take a chair. Turn sideways to it and lean on it with your hand. On the count of one, lunge back, on the count of two, straighten up, stretching your leg up as high as possible. Ten repetitions for each leg.
3. Lunges. Do lunges as described above. There is simply no better exercise for the legs and buttocks. Take care of your knees! Make sure that your knee does not extend beyond your foot.
4. Swings from a prone position. Leaning on your hands (or elbows), extend one leg back and swing it up and down, then bend it and push the heel up, then swing the same leg to the side. That was half an approach. Do the same with the other leg. Let's say 10-15 swings back, 10 pushes up and 10-15 swings to the side.
5. Press. Lie down. Put your legs on a chair at a right angle. Now, pressing your lower back to the floor and putting your hands behind your head, stretch upwards. The chin looks up. Try not to strain your neck. Ideally, the pain should be from the chest down – the upper press (those same “cubes”). You can stretch your arms forward. Three sets of 25 times.
6. Lower press. IP lying on your back, hands under your butt. Raise your straight legs and move them behind your head. 15 times, three approaches, then without resting, push your legs up at a right angle, the amplitude of such swings up and down is small, but you will feel the effect. 15 times, three approaches
7. Press – lying on your back, legs bent. Stretch to the sides – left hand to left heel – 10 times. Right hand to right heel – 10 times.
8. Bicycle. One minute, three sets.
9. Push-ups. This is an effective exercise for the chest and arms.
10. You can put a mop or a gymnastic stick between two chairs. And do pull-ups from the floor. If you have dumbbells, just stand straight and spread them to the sides, and then forward. Three sets of 10 times.

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First exercise

IP standing straight, feet shoulder-width apart, hands on the waist. Bend one leg at the knee, lift it and straighten it. Count to five. Lower. Change legs.

Second exercise

Squats. The first method is from the same IP. What to do in the first exercise is the following - keeping your head and shoulders straight, squat down so that your thigh forms a parallel with the floor, buttocks are tense and move them back as far as you can. Straighten your arms when squatting in front of you and a little up. For advanced - you can squat with dumbbells. For those who have already squatted like this, try plie. The same squats, only place your legs wider than your shoulders, knees look SYMMETRICALLY to the sides when squatting, foot strictly under the knee (the leg forms an angle of 90 degrees). Hands can be kept on the waist. Advanced can hold a dumbbell in their hands, weighing 7-10 kilograms. In all cases, do three sets of 10 times. Ideally, increase the number of squats. The muscles of the buttocks, thighs, back work. Do not forget to pull in your stomach.

Tip: Squat in front of a mirror – this way you will see whether your legs move symmetrically or not.

Third exercise

Push-ups from the floor. For beginners, you can start doing push-ups from your knees. You can do push-ups from a wall or a sofa first. Three sets is the maximum number of times. The muscles of the arms, legs, gluteal muscles, and back muscles are involved.

Exercise four

IP lying down. Arms along the body. Legs are bent and feet rest on the floor. On the count of "one" - sharply push the body forward and up. Count to five. "Two" - return to IP. Three approaches of 20 times. Pelvic and hip muscles work.

Exercise five

These are lunges. Good in all respects, but! You need to follow the technique of performing the exercise. The legs are always bent at an angle of 90 degrees. The heel is always under the knee. The knee does not go beyond the heel. Got it? Let's get started. Do a lunge, feet shoulder-width apart, feet parallel to each other. Now lower the leg that remains behind down, as low as possible. Keep your back straight, stomach pulled in, look straight ahead. Move your buttocks back a little. Ideally, the thigh of the leg in front should hurt. Do a lunge, 10 squats down and change legs. For advanced users, do the same with dumbbells in your hands. The more your skill grows, the heavier the dumbbells should be.

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Exercise Six

Plank pose. This is a static exercise. But when you start doing it, the effect catches up with you in the fifth second. All muscles are involved: arms, legs, buttocks, abs. So, leaning on your arms (or on your arms bent at the elbows) and legs, stretch out in a string, your back parallel to the floor. Head and buttocks on one line. And stand like this for a minute. Advanced ones can do it for two minutes. Three repetitions of a minute.

Exercise 7

This exercise targets the back of the shoulder. That's where (Google will confirm) the triceps are. You'll need a couch, bench or chair. Sit down and place your hands behind you so that your fingers are gripping the edge (of the couch, chair or bench). Slide down and do squats, straightening your arms and bending them at the elbows. It's hard. But it's necessary. Three repetitions of ten times.

Exercise eight

This is an exercise for the abs. Oblique, rectus, and lower muscles - all of them. IP - lying down, hands behind your head. On the count of one, raise your head and one bent leg. Try to touch the opposite elbow with your knee. Left hand with the right knee, then right hand with the left knee. You get a "bicycle", but the body also participates. Three sets of 15 reps.

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Exercise Nine

We continue to torture the press. IP is the same, lying on the back, only the arms are along the body. We raise both legs (watch the knees, the legs should be straight) about 30 degrees from the floor. And hold for a whole minute. Lower. And so on 20 times.

Exercise Ten

These will be side lunges. From the starting position, standing straight, feet shoulder-width apart (hands either on the waist or along the body - whichever is more comfortable for you), we do a side lunge. In this case, we bend the knee at an angle of 90 degrees, and the foot is directly under the knee. We do ten lunges with each leg. This is one approach. You need to do three approaches.

You need to do it every other day. After four weeks, either change the complex or increase the load. Because your muscles will get used to this load and will require a new one. Small bonuses in the form of a returned waist, easy gait and a good mood are guaranteed.

In conclusion, let me tell you that the human body is very grateful. Muscles learn. They get used to the loads. The stomach gets used to eating less. The body requires more water. If you take care of yourself, then in addition to the feeling of deep satisfaction from your willpower, you will see a girl in the mirror, young, slim and in a great mood. The reflection you have long dreamed of. Good luck to you!