Exercises for weight loss


So the whole day was a success, you will need to start in the morning with pleasure – for example, smiles own reflection in the mirror. But what to do if "image" is not happy, folds of fat are visible with the naked eye, and money, time and desire to go to the gym, no?

A great way will be easy exercises for weight loss, which will not take much time, but will allow you to "tighten" a figure, to make it slimmer and neater. What exercises are most effective, how to implement them, and which rules to remember exercising? This will be discussed further.

You need to know about this salad

Trainers in the different countries are actively debating what kind of exercises are best for weight loss: some say that it is necessary to train at least one hour, while the other focus on cardio or strength training. However, given the complex differs from the popular programs are several advantages:

  • he is considering the main "problem" in the muscle, but not causing excessive fatigue;
  • gymnastics lasts about half an hour in the day and run at a convenient time;
  • no need to purchase special tools or sports equipment;
  • to not can people with different fitness level.

If you have chronic diseases of the joints, the heart, diabetes, high degree of obesity, before you start training, consult a physician. In the case of symptoms to decrease the intensity of your workout, or cancel it.

Please note that in order to perform the complex regularly: in this case, the muscles will become stronger and stronger, but not graphic. Fatty tissue will gradually dissolve (as a result of the power of the muscles, even at rest, requires energy). To sessions to give maximum benefit, follow the simple recommendations. First, adjust the diet: decreasing the amount of fat, sweet or fried foods. Add in the diet more protein, vegetables. Drink at least two liters of water.

It is important to practice every day, just during the weekend you can do a favor. The time for training, you can choose depending on his schedule, but not earlier than forty minutes after a meal, and not later than half an hour before it. Try not to eat after a workout.

Start with a minimum number of repetitions and then gradually add the load.

How to get started with exercise for weight loss

The classes benefit, but did not cause injuries, you must warm up your muscles before exercising. To do this, follow the workout. It takes three to five minutes, but allows you to prepare the muscles for intense work.

Exercise "Heron"

Keeping your posture straight, walk into one place. Knees lift higher and arms bent in the elbows, you need to move freely and actively. The gaze is directed forward. Make 60-100 steps.

"The wave"

Lie on your back, with bent legs in knees. His hands fold on the abdomen. Tense your abdominal muscles (the press of their hands), then relax. Repeat 20-30 times.

Vigorous arm swing

Alternately: one arm goes forward, the second backward, then dilute hand in hand. Do not forget to keep your posture. Mahi repeat 15-20 times on each side.

On the slopes

Become straight, hands on the belt. Lean to the side, then forward and back about 15-20 times in each direction.


Best exercises for weight loss

Many believe that the most effective morning exercises for weight loss, however, can do the exercises at any time of the day. The main thing – to pause between training and meals, as well as muscle pleasure from every movement.

Gymnastics slimming abdomen and sides

Exercise # 1

Lie on the floor on your back, hands interlock in the lock on the back of the head. The feet bent in knees, the rest of the floor. On the exhale raise the upper part of the body, with the purpose of the elbow to get to his knees. At the top fix the situation in two or three seconds and inhale slowly lower yourself. 30-45 times for 2-3 sets.

Exercise # 2

Sit on a bench or chair, hands on the belt or in a castle on the back of the head. Turn to the side a little to lean sideways. Repeat 30-50 times, 2-3 sets.

Exercise # 3

Lie on the floor, cuddle up to the lumbar area. Bend your knees and arms at elbows, palms together over head. Inhaling, lift your pelvis, head, arms and shoulders. At the top point, hold, exhale slowly, relax and scroll down. 30-45 times for 2-3 sets.

Effective exercises for slimming leg


Take a big step forward each leg alternately, bending of the knee and shifting body weight on the front foot. Please keep in mind that the thigh of this leg should be parallel to the floor. Of 30-60 times on each leg for 2-3 sets.

Side lunges

Become straight, feet together. Alternately, make a large step to the side, crouching and trying to get with palms facing the floor.


Exercise that helps to straighten the hip. Become straight, the heels are brought together and the socks are expanded as widely as possible. Slowly squat (knees should be aimed to the sides), while holding the correct posture.

Exercises for weight loss buttocks at home


From a standing position, slowly lower pelvis down until the thighs become parallel with the floor. Then, return to the starting position. Repeat 40-80 times.

Gluteus pontem

Lie on the floor, bend your knees, uprites feet to the floor, the hands are extended straight along the body. Straining of the abdominal muscles and buttocks, lift your pelvis, while the abdomen and legs form one straight line. Hold this position for 5-10 seconds, slowly lower. 15-30 times for 2-3 sets.


Lie on your back, put your hands around one knee, pull it to your chest. Stay in this position for half a minute. Perform 10-12 times on each leg (1-2).


Exercises for arms and hands

Reverse pushups

To work out the triceps, perform reverse pushups: put your hands in the bench, and feet toed – in a wall or other support. Slowly lower your body by bending the arms. Repeat around 20-40 times for 2-3 sets.

Parallel traction

Get down on all fours. Slowly straighten one arm and the opposite leg, pulling them in a straight line. At the top lock in position in fifteen minutes. Repeat ten times.

Jumping Star

Stand upright with extended arms. Bounce, cotton over my head and widely spread legs. Repeat 30-60 times for 2-3 sets.

This exercises for fast weight loss has yielded results, complete each session with a warm-up. It is best to perform stretching exercises: a slow bending forward with palms touching the floor, static postures, stretches of a particular muscle group. This will soothe the muscles, to restore the pulse.