Exercise for weight loss 15 the most effective exercises

I think each of us knows how wonderful it is to have a healthy toned body! Most people strive for, however, is that the real situation becomes far from it.

Gain excess pounds during pregnancy, to stay under stress for a very long time, "bad" snacks at work, lack of balanced diet, hypodynamic way of life — all this causes the weight to rise, and then, here it is necessary to find something that will help to restore harmony, health and beauty.

One of the basic rules in this situation is to increase physical activity.

1. What set of exercises would suit You?

To fat burning started and to lose weight fast, it is necessary to choose an effective exercise, but to choose for them, so that they meet the training level and are directed towards solving specific problems. However, if you want to lose excess weight in a region, you not only have to deal with it.

The more efficient you will be exercise for weight loss for your whole body, only focus on the most problematic area. Do not overdo it with the load or performing exercises that just don't like it — it will quickly discourage any desire to do, not allowing them to see any visible results.

A set of exercises for your body:

  1. Shaping — this set of exercises will certainly correct your figure. And thanks to his dance moves + aerobic, you will be able soon to get rid of their problem areas. So traffic shaping in very quickly, so that will suit energetic girls, with the purpose of a quick result.
  2. Pilates is the safest set of exercises that will suit absolutely everyone. It is the slow stretching movements. And in the direction of AB workout, pelvic, and back. perfect this set of exercises for pregnant women and mothers.
  3. Fitball is a set of exercises with a big ball. This complex will help get rid of fat and strengthen your muscles.
  4. Belly dance — this complex will suit all lovers of Oriental motifs. In the Oriental dances regularly, you can easily buy elegant appearance and will get rid of the excess fat. And will contribute to that the fact that the main burden in this set of exercises aimed at thighs and abdominals.

The selection of each set of exercises and doing them regularly, you will not only lose weight and improve your figure, but also improve the health of the body, improve your mood.

2. TOP 7 Effective exercises for losing weight at home without exercise equipment

Among the infinite number of the most effective exercises. Impressive results have been achieved in a short period of time can be involved in their program are the following:

  1. Running is a simple and affordable sport that involves most major muscle groups. In addition, it allows you to develop coordination, ease, and mobility, has a meditative effect that allows you to get rid of stress, and even helps to lose weight quickly.
  2. Brisk walking is an alternative to work, especially important for novice runners, whose training does not allow you to start to run. Regular workouts will ensure fat burning, and will continue to go on running.
  3. Jumping — will provide a fast weight loss. Can be done with a rope (usually on one foot, etc.). But can be done without using any equipment: half-squats, with the scope of the knees, etc.
  4. The hand — it covers all the highly effective set of exercises. This versatile exercise can keep the muscles of the body and limbs in good shape. The whole body of work, the bar has different modifications: the elbows, straight back, the side, and with one leg.
  5. Push-UPS. Without them, losing weight is trying without weight loss. As well as the plank, push-UPS involving the major muscle groups, plus makes the Build more expressive and taut.
  6. Squat — allow you to work the muscles of the buttocks, back of thighs, back, abs. I want to highlight one variation of the exercise, "plie", with the knees are widely separated when the body is in the same plane (waist level) is a way to lose weight in the problem of the inner thighs is very effective.
  7. Leg swings — available in different variants for slimming thighs and buttocks: sitting, lying on its side from a position on all fours.
exercises for weight loss

3. Useful tips and rules to exercise for weight loss

Will indeed be a fruitful exercise if you follow some rules and strict implementation of the recommendations. Without any of them burning fat just will not start, and some will enhance the effect and achieve the desired forms only in a shorter time.

Any exercise, whether running, fitness training, dancing, etc., necessarily require heating. This will prepare the muscles, ligaments and joints, reheat them, which minimizes the likelihood of injury.

Training should be intense, but still quite gentle. Per week 3-4 times enough that the body gets the required load in order to force the body to say goodbye to extra pounds and was able to recover.

Minimal breaks between sets — 30 sec. it is not enough. But, do not give up on all cuts, it will only lead to a fast exhaustion of the organism (physical, emotional) that will cause stagnation in training, or even their complete cessation. But the winner is the key of success in losing weight.

Between exercises you need to drink water, but only a little - one or two SIPS would be enough. Water will speed up the metabolism, and therefore fat burning, too.

Proper technique — the key to success. If you do not follow this rule, the exercise will not bring benefits, but can still cause harm to cause injury.

That will not work (even if it will be the most effective) exercises, if you eat something, without any system and in unreasonable quantities. Does not mean diet for fast weight loss, but to adjust the menu and the diet is still needed.

The training should be carried out after at least one hour after eating. After the completion of the classes, that you do not need to eat anything the next 2 hours, because the process of fat burning still going on in the body. Violation of this policy will not allow you to lose weight quickly.

If training to add more dancing, running or swimming, this will help greatly speed up the process of weight reduction.

4. 15 the most effective exercises

Exercise to burn belly fat

Most popular among women exercises for slimming the abdomen, especially after childbirth.

  • Sit on floor, lift feet (shins parallel to the floor), arms also pull along the line, the body is slightly tilted toward the floor. Hold for as long as you can at this stage, gradually increase the time.
  • Plank with elbow (with arm's length for the advanced). Hold 90 sec.Exercise for weight loss - Strip

Exercises for buttocks and thighs

  • Standing on all fours, raise the outstretched leg upwards, repeating for the second. Then repeat, but the leg bent in the knee.
  • Plie — squats, when the legs are deployed anywhere — on your knees pull apart. Widely, it is important to raise the knees and to make sure that the case does not specify if the entire body is sandwiched between two planes and move strictly up and down.

Exercise for stomach and sides

  • The combination of twisting with the bike. In the supine position to extend the chest to the knee, the body to raise the to meet him (hands behind head). Then on the other side.
  • Side plank, propped on his forearm. In a more complex embodiment, focusing on her outstretched hand, the second up.

As exercise for weight loss and many others, in a large number are available for viewing on the internet. This will help to control the correctness of the execution.

Exercises for the feet

There are exercises that will make your feet seductive and irresistible. Here are the ones that will achieve the desired result:

  • Lunges forward. It is important that the thigh comes forward which is parallel to the floor, and your knees form a right angle.
  • The rise of the pelvis. Position: lie on your back, feet on the floor hip-width apart. The pelvis should be lifted as high as possible.

Exercises for the hands

On hand, also, is a very relevant exercise in women, because it is quite a problematic area of the female figure.

  • Push-UP — these exercises are the most effective and involves a lot of muscles, giving them the benefit of the owner, as well as from other parts of the body. Beginners can perform the exercise from the wall. Elbows to try to press the housing.
  • Leaning back on a stable surface (such as leaning on a stable chair), perform push-UPS. Hands should be kept as close as possible.

Exercises for the waist

Exercises for the stomach will give the slender waist and your silhouette more attractive and graceful. Effective exercises for this:

  • Lie on your back and hold your legs directly in the 15-20 cm above the floor. It is important that the lower back in contact with the floor.
  • Spinning to the side. Standing straight, with arms to reduce the front chest and "look" for the back, while inhaling, pulling on the spine and exhaling twisting even more.

Exercises for the face

  • Mimic exercise: maximum to facilitate and to stay there for 2-3 account; for the release of the air, cupping his lips; and then to smile broadly, without opening of the lips.
  • Working the corners of his mouth to hoist the cheeks, on the eyes and hold for 5-7 seconds, so to do 2 times after 15 iterations.

Exercises for the chest

  • Standing or sitting with a straight spine (the lower back does not bend), folded hands in front of chest (reminiscent of the gesture of Namaste yoga). Then in a circular motion to take the shoulders back, shoulder blades together. In this position, with the power to exert pressure on each other hands. You can use the ball, holding it between his palms.

5. The most effective breathing exercises for weight loss

For greater efficiency use a breathing technique that allows to improve the effect of slimming. All due to the oxygen supply of the body, because he actively fights fat. So even if you do not use any special breathing techniques, weight loss will be more effective with proper breathing.

The main thing is to know: the force is done on the exhale.

Focus breathing exercise is fat burning and tightening of the abdomen. Many of her women after delivery. This is one of the most effective:

  • To take a sitting position, between your legs, straight back, reach to the top. This position fix. Next, you need to relax and make the maximum possible breathing through the nose, inflating the belly ball. Then through the nose to do a slow exhalation, the maximum moving wall of the abdomen to the back. Keep at least 20-30 times.
  • The following exercises are characterized by a sharp exhale (but, also, the nose) and the abdominal muscles to the maximum decreases.

6. How to eat when losing weight

Without a proper and healthy diet, exercise for weight loss will not lead to the desired result. The right diet determines success weight loss. It is therefore necessary to be the basis of the diet of fresh fruits, vegetables and herbs, to develop the habit of consumption of cereals. But, the meat should take on the plate is about 25%.

You can't leave your body without Breakfast is made to run in a power saving mode that will not allow you to actively burn calories.

Snacks will reduce the feeling of hunger and temptation to eat something more hearty. But, dinner should be easier and better to eat no later than 6 pm the body will be sufficient, for example, parts of low-fat cottage cheese. If, however, after it felt like hunger, at night you can drink kefir.

To reduce weight help a daily dose of one and a half liters of water, moreover, it is generally a great benefit to your body. Proper nutrition is just a habit, and to replace the harmful taking health and beauty products for the utility that will bring activity and help to prolong youth, it is worth some time to wait.

7. Conclusion

Dear friends, using this article, pick up for yourself an effective exercise for losing weight are appropriate for your training level. And, of course, do not expect instant results, but to prepare for the systematic work on improvement of your body. Then the process will go faster and easier.