What do young women not turn to in the struggle for beautiful forms. Most of the time, if you want to lose a few pounds, a diet comes to mind. Having achieved good results, many women return to their usual diet and are horrified to discover after a time the old figure on the scale.
The fact is that proper or dietary nutrition is not everything in the fight against excess weight. To accelerate, and most importantly, consolidate the results, effective exercises to slim abdomen and flanks will help you at home. If exercising in the morning is a problem for you for any reason, nightly 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 useful for weight loss?
Not only does filler help melt extra inches, it has many other positives as well.
Such as:
- Regular exercise helps build physical strength and endurance;
- Tones all the muscles of the body;
- Improves metabolism, so weight loss occurs more quickly;
- 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 throughout the 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 should be followed:
- Exercise should be done regularly. Let it be even only 10 minutes, but every day and better at the same time.
- You should start from a simple one, gradually increasing the load and class time.
- Exercise in the morning to lose weight from the abdomen and sides is done before breakfast. It is recommended to drink a glass of water after waking up before exercising.
- Daily morning exercises for weight loss involve alternating exercises for different muscle groups.
- If the exercise is performed not only for muscle tone, but also for weight loss, then a special set of exercises should be worked out 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 breaks between exercises; one minute is enough for an intense rhythm.
- Upbeat music and special equipment (rope, fitball, hoop, ball, dumbbells, etc. ) will make your training 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 provide the maximum benefit in the morning:
- First do a warm-up aimed at warming up your muscles. Do 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. You can do this by doing push-ups or doing simple dumbbell exercises. Bend your elbows, raise them perpendicular to the body, do several repetitions.
- Work your leg muscles. The simplest thing is to squat, but you have to do it correctly. Keep your knees level with your feet. Don't rush while squatting; As you slowly exercise, your thigh and buttock muscles will tighten well.
And now we will analyze exercises for different muscle groups that can be included in your morning exercise routine to lose weight.
For the abdominal muscles
To make the belly lose weight and be elastic, exercise your abdominal muscles during exercise:
- Run in place for at least 1 minute, while lifting your knees up, hands on your hips, try to reach your palms with your knees.
- Standing, stretch 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 upright with your heels together and lie on your back. Put your hands behind your head and get up as slowly as possible, as if you are pumping your abs. Perform at least 10-15 reps. Don't rush!
- Lie on your back and raise your legs straight to a 90 degree angle, then lower them and repeat again. Do 3 sets of 15 reps. In addition, the press of various types of twist works perfectly.
For the muscles of the arms, neck and back.
Stand against the wall, leaning on the sacrum and shoulder blades, raise your arms and slowly spread them to the sides. The starting position is the same. Bring one hand slowly to the side and lower it, and simultaneously bring the other to the side and raise it. The position is the same. Hands down. Slowly raise both arms at the same time without straining your back.
Sit in a chair with your back straight. Lower your head, contract 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. Lightly press your chin down, resisting with your hands. Hold this position for 5 seconds, relax, and repeat again. Perform a half head rotation first to the left and then to the right.
Lie on the floor, bend your legs, keep your hands under the nape. Stretch your head slowly toward your chest, stopping so briefly. Relax.
For legs and hips
The load cannot be imagined without lunges, which perfectly exercise all the muscles of the legs. Do back and forth lunges 3 to 4 sets 15 to 20 times on each leg.
- The plie squats will help slim and slim your legs.
- A simple but effective exercise "bike" burns calories, tightens the muscles of the legs and abdomen.
- Rock forward, backward, and sideways. To enhance the effect, you can do a squat before swinging.
- Jump sideways, with one and both legs.
- Jump the rope.
- To run.
Lie on your side and bend your top leg at the knee joint in front of you. Slowly lift your lower leg up and into place. The body line should remain straight, check this out. Do 2-3 reps on each leg 8-10 times.
Lie on your left side and place your palm under your head, slowly lift your straight leg up - 8-10 reps for each leg.
Starting position: you are lying on your back. Raise your legs, slightly bending your knees. Point your socks towards you. First, bring one leg to the side, slowly, then return to the starting position. Repeat with the other leg. Do 15 to 20 repetitions.
For sides and press
Fitball will help you perform exercises for a nice belly. Then let's get started. Kneel down and place the ball on your right. Bring your left leg forward, bending it at the knee joint. Place your right hand on the ball and place your left behind your head. Therefore, lean your body slightly forward and to the left. The hips must remain immobile. Repeat the movements with the other leg. 10-15 repetitions.
Such an exercise will help to exercise the oblique muscles of the abdomen. Sit on the ball with your back straight and your legs apart. Roll the adjustment ball with your buttocks in different directions, but make sure your body is still.
Lie down on the floor and, bending your knees, place them on top of the ball. Roll the adjusting ball in different directions. If the task seems too easy for you, do your tricky version: squeeze the ball between your knees, lift your legs at a right angle, and then alternately lower them to the right and left.
Breathing exercises
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 your belly and exhale slowly with 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. Inhale, expand your chest, draw your stomach, and press down with your palm. As you exhale, inflate your abdomen and lightly press down on your chest with your hand.
- Sit in a chair with your back straight and your legs flat on the floor. Inhale your stomach, stretching and relaxing your abs 8 to 40 times.
Exercising to lose weight will not only allow you to shed extra inches in problem areas, but it will also fill you with energy and a good mood for the whole day. You will feel vigorous and energetic, and the joint and back problems will disappear. Exercise regularly, be beautiful and slim!