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Exercises for every day at home. Simple and effective exercises for weight loss at home Exercises for a flexible and slender back

Do you dream of a slim body, but cannot regularly visit a fitness club or gym? Fortunately, to achieve this goal you only need a burning desire, self-organization and a little time, because you can work on yourself at home. And a set of exercises for losing weight at home will become that lifesaver.

Many sets of exercises designed to maintain good physical shape at home are quite effective and, when performed regularly, can quickly achieve the desired result.

Important: warm up before exercise

Warm-up

Before starting any workout (no matter at home or in the gym), you need to do a warm-up or warm-up. The goal is to prepare the muscles, ligaments and joints for the upcoming physical activity. At the same time, you need to understand: the stronger the load you intend to give yourself, the more thorough and longer the warm-up should be. Pay more attention to those muscle groups that you plan to work more intensely. What exercises should be included in the warm-up? Best fit:

It is enough to spend 10-20 minutes warming up; the main thing is to warm up well those muscles that you plan to focus on working.

Simple exercises for losing weight at home

In order for a set of exercises for losing weight at home to be productive, it is advisable to purchase at least a minimum set of sports equipment. It includes: a stretching mat, dumbbells, weights, fitball, jump rope, bodybar. All this will be needed for a detailed study of various muscle groups. The financial costs of these items are much more modest than the money spent on a subscription to a good gym, and the benefits with regular and conscientious exercise will bring no less.

For home workouts due to the lack of exercise equipment and free space, these simple but effective exercises are suitable.

Jumping rope.
Swing your legs from a standing position.
Squats.
Squat jumps.
Working out the abs (crunches).

A set of exercises for losing weight at home is a method in which it is important to do all the listed exercises at a good pace. It is most effective to practice according to the following scheme: each exercise is performed one set of 10-30 repetitions, then the cycle begins again. Jumping rope, swings and the list goes on. This pattern is called circuit training.

The basis of effective weight loss is cardio exercises

Fitness professionals say cardio is the most beneficial for weight loss. Today, interval running is considered one of the most effective options. It is believed that this type of exercise is the most productive for getting rid of fat deposits, but in addition to interval running, there are many options for physical activity that promote rapid weight loss. These include swimming, exercise bike or bicycle, dancing, aerobics, step, jumping rope.

What to choose as a cardio workout? Do what you enjoy most and don't forget to eat right.

Exercise for a flat stomach

As fitness gurus often like to say:

And you can't argue with that! Many years of experience of professional athletes and fitness enthusiasts convincingly proves: until nutrition is revised, the treasured six-pack abs or a beautiful flat stomach will not exist. Only then will a set of exercises for losing weight at home be most effective.

The abdominal muscles respond better than others to stress and quickly become strong, but often a strong belly is hidden under an impressive layer of fat. As you know, the best way to remove it is regular cardio exercise. And the best way to consolidate the result is a competent regimen and diet. The tandem of cardio and diet can work wonders! Supplement your workouts with abdominal exercises (various crunches, angles, planks):

Perform crunches and corners for 3 sets with 10-15 repetitions. Include abdominal exercises in every workout. With this approach, the first results will not keep you waiting long.

Exercises for strong and toned arms

Athletic and toned arms adorn not only men, but also women. Do the following exercises regularly and your arms will always be in great shape.:

Do all exercises from 2 to 4 sets of 10-15 repetitions, gradually increasing the load as the body adapts to it.

Exercises for a flexible and slender back

To ensure harmonious physical development, do not forget to strengthen your back muscles. Here are some simple exercises you can do on your own:

It would seem that getting rid of excess weight and achieving a toned figure is not at all difficult.

Why doesn't everyone succeed?
Do many people quit training as soon as they start?
How to avoid such a turn of events?

These simple tips will help make home exercises not only effective, but also interesting, and also quickly get the desired result.:

Remember to do a thorough warm-up before each workout. This will protect you from possible injuries, and therefore from forced downtime. You can also do a cool-down at the end of the session, aimed at stretching the core muscles. This helps them relax better after intense exercise.
Avoid monotony in your workouts. Change exercises and type of load periodically. If you have been training with dumbbells for a long time, switch to working with weights, a body bar or a barbell. Alternate strength training with cardio, and don’t forget to stretch. Add some variety to your activities. This will prevent you from getting bored and quitting training. And this set of exercises for losing weight at home will become your favorite.
Learn new and interesting facts about fitness and nutrition. Read sports blogs and forums. You can find a huge amount of valuable information online, from original recipes for low-calorie dishes to a detailed description of the training program.
Review your diet. Remember that regular exercise will make you stronger and more resilient, but a chiseled figure is the result of a well-built nutrition system. Think about your diet. In this case, we are not talking about fasting and severe food restrictions, but about the correct balance of essential nutrients.
Set a goal and achieve it. Watch a motivational video, share your successes with like-minded people, and enjoy even the smallest results.

Exercise regularly and enjoy your workouts. The main thing is to know: everything is possible – you just have to want it!

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website I found a set of exercises that will change your body in just 4 weeks. At the same time, you do not have to spend money on a gym and special equipment. All it takes is willpower and 10 minutes every day.

Plank

How to do: The plank is an isometric exercise (performed statically). The main thing is to hold your body correctly. Follow the example in the photo: your back and legs are straight, your lower back should not sag or arch.

Leveling: When performed correctly, not only the abdominal muscles are pumped, but also the back, buttocks, legs and arms. Improves posture and overall muscle tone.

Push ups

How to do: Take a plank pose with outstretched arms as your starting position. Then slowly lower yourself as low as possible. It is important that the back, pelvis and legs maintain a straight line. Then just as slowly return your body to the starting position.

Leveling: Affects the muscles of the chest, arms and abs.

Strengthening the muscles of the hips and back

How to do: Get on all fours. Extend your left leg and right arm into one straight line. Then slowly bend them and touch your right elbow to your left knee. Stand up straight again. Do the same with your right leg and left arm.

Leveling: Works well for the core and hip flexor muscles. Strengthens and stretches the back muscles, gluteal muscles and lower back.

Squats

How to do: Place your feet shoulder-width apart, resting on your entire foot. Start slowly sitting down on an imaginary chair. In this case, the knees and feet should be at the same level, and the back should be straight. To maintain balance, you can raise your arms in front of you. Then rise as slowly as possible.

Leveling: Muscles of the buttocks, thighs and calves.

Abs and waist

How to do: To do this exercise, you need to lie on your back with your arms extended above your head and your knees bent. Next, with your arms straight, you need to slowly raise your body and touch your toes. Slowly return to the starting position.

Leveling: Core muscles and waist reduction.

Abs and buttocks

During World War I, the US military commissioned Walter Camp to develop a set of exercises to maintain combat fitness, and he proposed the "daily dozen" - short, regular workouts that keep the body healthy and agile, but not exhausting.

Camp came up with this routine in part because existing exercises seemed too complicated and boring to him. Another reason was the already familiar idea that modern technologies are taking away from people the health and agility characteristic of our distant ancestors.

After the war, this set of exercises spread throughout the world. Brochures describing the “Daily Dozen” sold millions of copies, as did audio recordings with instructions. The Camp complex became known throughout the world.

What is the "daily dozen"

This is a simple workout that should be easy and fun. It develops flexibility, improves posture, muscle coordination, etc.

Camp argued that exercise has a positive effect on the functioning of internal organs, in particular the intestines, and also improves cognitive functions, improving brain function.

The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who experience some tightness in their bodies and sit most of the day.

Daily Dozen Exercises

Exercise 1. Arm circles

Develops the muscles of the shoulders, back and chest, improves posture.

Stand up straight, raise your arms straight to the sides at shoulder level, palms facing up.
Slowly draw small circles with your hands about 15 centimeters in diameter. Most of the movement comes from the shoulders, tension is felt in the back of them.
Perform five circles forward and five back.

Exercise 2. Bend over with hands behind head

Stretches the abdominal muscles, strengthens the back, improves posture.

Stand up straight, put your hands behind your head.
As you exhale, tilt your body forward to 45 degrees, your neck in line with your back, and look at the floor in front of you.
With an inhalation, straighten up and raise your head.
Bend back slightly to feel the stretch in your abdominal muscles. The gaze is directed to the ceiling.
Stand up straight. The head remains raised.
Repeat 10 times.

Exercise 3. Raising your arms

Develops shoulder strength and strengthens the arch of the foot.

Stand up straight, raise your arms straight to the sides at shoulder level, palms facing down.
With an inhalation, rise onto your tiptoes and raise your arms up 45 degrees.
As you exhale, stand on your entire foot and lower your arms until they are parallel to the floor.
Repeat 10 times.

Exercise 4. Deep bend to the side

Develops the muscles of the shoulders and waist, stimulates the liver and intestines.

Stand straight, raise your arms to the sides at shoulder level with your palms down - this is the starting position.
Raise your left hand up, lower your right hand down along the body.
Start tilting to the right from the hips, the right hand creeps along the leg to the knee, the left one twists around the head. At the extreme point, the left palm rests on or near the right ear.
Slowly straighten up, turning your arms to the starting position.
Perform a similar tilt in the other direction.
Repeat 10 times.

Exercise 5. Twisting

Lifts and expands the chest. Stretches the abdominal muscles.

Stand up straight, inhale, bend your elbows, place your fists under your armpits.
As you continue to inhale, pull your shoulders back, bend your chest slightly, expanding your chest, lift your head up and look at the ceiling.

Exhale, move your arms forward, then spread them to the sides.
While holding your breath, bend forward until parallel to the floor, move your arms back.

Straighten up and move your arms forward, and then spread them to the sides.
Repeat 10 times.

Exercise 6. Squat on toes

Strengthens the arch of the foot, calf and back muscles.

Stand straight, feet shoulder-width apart, raise your arms to the sides at shoulder level, turn your palms down.
Inhale and rise onto your toes.
As you continue to inhale, lower yourself into a squat.
As you exhale, rise up from the squat.
Continuing to exhale, lower yourself onto your full foot.
Repeat five times.

Exercise 7. Shoulder rotation

Strengthens shoulder muscles.

Stand straight, inhale and raise your shoulders.
As you continue to inhale, move your shoulders forward.
Exhale and lower your shoulders.
As you continue to exhale, move your shoulders back.
Repeat ten times.

Exercise 8. Arm swing

Develops the muscles of the shoulders and chest.

Stand up straight, cross your arms in front with your palms facing you.
Raise your arms in a circle crosswise (the right palm outlines the circle on the left side, the left palm on the right), with your palms facing outward at the top.

Lower your arms in a circle without crossing them (the right palm draws a circle on the right, and the left palm on the left).

Repeat five times.
Lower your arms, don't cross them. The palms are next to the hips.
Raise your arms in a circle, turning your palms outward.
Lower your arms crosswise, turning your palms towards you.
Repeat five times.

Exercise 9. Head tilts

Strengthens the neck muscles and improves control over them.

Stand up straight, tilt your head forward.
Tilt your head to the left.
Tilt your head back.
Tilt your head to the right.
Repeat five times.

Exercise 10. “Mill”

Develops flexibility of the back muscles.

Stand straight, feet shoulder-width apart, raise your arms straight to the sides at shoulder level.
Bend over, turning your body to the left and bending your right knee. The right hand touches the floor between the legs, the left is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
Return to the starting position and repeat on the other side.
Perform five times in each direction.

Exercise 11. Body bends

Strengthens the back muscles, opens the chest and stretches the abdominal muscles.

Stand up straight, raise your arms above your head and interlace your fingers, turning your palms towards your head. The closer your hands are to your head, the more effective the exercise.
Gently lean forward. The movement is controlled, without jerking or extreme bending.
Lean to the right.
Lean back.
Lean to the left.
Do five bends in each direction.

Exercise 12. “Wings”

Strengthens the muscles of the back and shoulders, develops the diaphragm.

Stand straight, feet together, toes slightly turned outward, arms hanging freely along the body.
As you inhale, raise your arms straight in front of you.
Continuing to inhale, spread your arms to the sides.
As you finish inhaling, raise your arms above your head, palms facing forward.
As you exhale, bend over, place your arms behind your back and lift them up. The head is raised, the gaze is directed forward.
Return to the starting position and repeat the exercise nine more times.

Because the exercises don't cause fatigue and don't require much time, Camp recommended doing them at least once every day, and ideally three times: morning, afternoon and evening.

Camp also advised supplementing your workouts with ten hours of outdoor exercise per week (a little less than an hour and a half a day) to maintain health and longevity.

Every girl wants to look slim and beautiful, but only a few can lead a healthy and athletic lifestyle.

Even if you are not into dancing or aerobics, or go to the gym, you can have a slim and toned figure. To do this, you need to spend 20–30 minutes a day playing sports.

You need to take care of your body and it will delight you with good health and excellent appearance.

Here you will find a practical set of exercises that will help you lose weight at home without exercise equipment. Knowing them, you can create your own individual training schedule.

Before you start training, you should do a warm-up. It will help you warm up your muscles and joints, and also protect you from damage and injury.

You need to start it from top to bottom, gradually moving from warming up the neck, shoulders and arms to the lower back, buttocks, thighs, knees and feet.

If you don't know how to warm up, it doesn't matter. Start making circular movements with each joint. First one way, then the other. Work all parts of the body in this way.

Then you should warm up thoroughly. To do this, rub your palms vigorously until they become hot. After this, warm up your face, neck, ears, and nose with them. Next, rub your entire body from head to toe with warm palms.

Warm-up for arms and shoulders

Rotate your shoulders forward and backward. You can rotate your shoulders one by one, or you can rotate them simultaneously. At the same time, the arms remain straight, the hands are collected as if they are on a support (for example, if you are leaning on a table or machine) - this way the arm muscles will work more efficiently. Rotate your elbows in opposite directions. Next, we rotate our hands, clenched into fists.

Warm-up for the back

Stand up straight. Start turning left and right. When performing turns, the part of the torso that is below the waist, as well as your legs, should remain in one place and not move.

During twisting, the neck muscles should not tense. Always look straight, no matter which way you turn. Do this for 20–30 turns.

With the next exercise, we will bring the lower back, including the lower back, into combat readiness. Stand up straight. Begin to rotate your body around its axis in a circular motion to the left. Do this 10 times and start repeating in the opposite direction.

From the outside, this should resemble the movement of a boxer in the ring, dodging his opponent’s blows. As with the previous exercise, your hips and legs should remain in place.

Leg warm-up

The feet are warmed up like this: put the toe on the floor and rotate the foot in different directions. Standing on the toes of both feet, rise and lower yourself without resting on your heels. Do this several times.

To make the challenge more challenging and the warm-up more effective, rise up on your toes as high as possible and squat with your legs bent without bending your back.

Video on the topic: "Warm up the whole body before any workout"

Training program

So, the warm-up is over, and it’s time to start the main exercises. Below is an effective complex for losing weight at home.

We quickly and correctly remove the sides and belly at home.
Do you want a beautiful and toned butt? See an effective technique.
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Toning the buttocks

Static squats. To perform the first exercise, place your feet wider than your shoulders. While standing, bend your knees. The angle should be such that you can put a cup on your foot and not be afraid that it will fall (i.e., an angle of about 90 degrees). Freeze and remain in this position for as long as possible.
Regular squats. This is the best exercise for achieving a slim butt with toned buttocks. It is better to perform squats in several approaches of 20-50 times.
Jumping. Squat down. Jump up sharply and return to the starting position. You need to jump as high as possible. 20 such repetitions will be enough.

Making your legs slender

Reduction and extension of legs. Lie with your back on the floor and, placing your hands under your buttocks, lift your legs straight up. Bring your raised legs together and spread them apart. Repeat this exercise ten times.
Squats from a kneeling rack. Stretch your arms forward while kneeling. Now sit on each buttock in turn, tilting your body to the side. Perform the exercise quickly so as not to lose your balance.
Sumo squats. Standing with your feet shoulder-width apart, turn your feet and knees outward. Squat down slowly to feel the muscles in both thighs working. Stay in the half-squat position for as long as possible. Then try to smoothly return to the starting position.
Swing your legs. Lie on your side and bend your lower leg at the knee, bringing it forward. With your straight upper leg, lift up with a large amplitude, trying to move as slowly as possible. Then roll over to the other side and repeat with the other leg. This exercise will help correct and pump up the shape of the inner thighs.

You can perform the following exercises with an elastic band, as shown in the picture, which will significantly improve your results:

Create a flat tummy

Crunches. Lying on your back, place your hands behind your head and keep your legs straight. Raise your body, touching your knees with your chest. Slowly return to the starting position, being careful not to squeeze your neck. To simplify the exercise (if you are unable to do this option), do small lifts: the main thing is to lift your shoulder blades off the floor.
Twisting with rotation. Lie on your back, bend your knees and place your hands behind your head. Now try to twist so that your elbow touches the knee of the opposite leg.
Raising your legs. We do not leave the starting position of the previous exercises. Raise your straight legs to an angle of 45 degrees and try to keep them in a raised position longer. Repeat this exercise 8-10 times. In this position, you can swing your legs up and down with a small amplitude or perform “scissors.”
A more complicated version of leg raises. Lying on your back, spread your arms to the sides and slowly raise your straight legs until they are perpendicular to the floor. Lower your legs very slowly too - this will put more strain on your abdominal muscles. Also try swinging your legs from side to side and returning them to a perpendicular position. The exercise cleans the stomach and sides well.

If the above exercises are not enough for you, you can do the following:

Strengthen your back and make it graceful

№1. To perform the first exercise, lie on your back with your arms extended. Bend your knees. Then rhythmically raise your pelvis as high as possible and lower it, trying to stay in the raised position for as long as you can.

To complicate the exercise, one of the legs standing on the floor can be raised up or placed on the knee of the other leg. This will help you strengthen your back and pump up your abdominal muscles.

№2. From the same position, raise your arms straight up, then raise your legs straight. Do this so that your hips lift off the floor. Slowly lower your legs.

Now stretch out following your raised arms, trying to lift your upper body off the floor. Following this order, try to repeat the exercise several times.

№3. Lie on your stomach. At the same time, try to lift your arms and legs off the floor. Do this 30-40 times.

Pull up your arms

Pushups. Take a lying position. But, unlike the man's stance, place your knees on the floor. Try to do 10 push-ups.
Bench push-ups. For the next exercise you will need a chair or the edge of a sofa. Stand with your back to him and put your hands on him. Legs need to be straightened and relaxed. Begin to bend your arms at the elbow joints. At the lowest point, you should almost touch your butt to the floor. Then straighten your arms completely. Repeat this 10-15 times.
Static exercise. Stand straight, stretch your arms out in front of you parallel to the floor. Try to keep them in this position for as long as possible.

Accelerate results with proper nutrition

Proper nutrition is no less important a component of the weight loss process than physical activity. Your results depend on what and in what volumes you eat, so if you want the reflection in the mirror to begin to please you, you must adhere to the following principles.

Maintain a calorie deficit

(655+ (height, cm *1.8)+ (weight, kg*9.6)-(age*4.7))*activity factor

This coefficient is:

1.2 for a non-exercising person
1.38 - from 1 to 3 sports per week
1.55 - from 3 to 5 lessons
1.73 - more than 5 workouts

To lose weight, you need to subtract 400-500 from the resulting figure.

Example: height 167 cm, weight 55 kg, age 25 years, activity factor 1.55.

(655+167*1,8+55*9,6-25*4,7)*1,55

We subtract 500, and it turns out that for safe weight loss with such inputs, you need to consume 1617 calories per day. Naturally, it is impossible to calculate everything down to the calorie, but still try to keep an accurate count.

Comply with BZHU standards

Proteins should make up 30-40% of total calories, fats 15-20%, and carbohydrates 30-40%. Try to eat food containing mainly carbohydrates in the morning or lunch. In the evening, give preference to protein foods.

Products with a high protein content include:

Chicken, lean meat
Cottage cheese
Almond
Soy products (eg, soy meat, tofu).

Avoid "bad" foods

If you want to lose weight, you will have to give up sweets, fast food, sweet soda and packaged juices, mayonnaise, fatty and fried foods. Despite the fact that everyone knows this, few people conscientiously follow this principle and, as a result, continue to carry the hated kilograms.

By the way, there is an alternative to almost everything harmful. So, you can add a substitute to tea instead of sugar, and a salad dressed with Greek yogurt will be no less tasty than a salad with mayonnaise.

Eat 5-6 small meals a day

Eating infrequently leads to a slowdown in metabolism, so in order to speed up metabolism, you need to eat often without exceeding your daily calorie intake.

Don't get carried away with mono-diets

The consequences of mono-diets can be very negative. At best, this is a decrease in metabolic rate and a return to previous (if not greater) volumes after the end of the diet.

Conclusion

Remember that losing weight = regular exercise + proper nutrition. Don't neglect either one or the other. Of course, you can lose weight only through diet, but as a result this will lead to a significant slowdown in metabolism.
Set aside time every day to devote exclusively to home workouts. Do not delay or reschedule them under any circumstances - the result is impossible without regularity.
Set realistic goals and don't expect "7 kg in a week" results.
Remember your motivation and don’t let others lead you astray from the “true path.” Don’t listen to the persuasion of “caring” friends who assure you that chocolate or cookies won’t do anything.
Take photographs more often and, if you have honestly worked on yourself, after a while you will happily begin to notice changes.