Very effective exercises for losing weight at home without exercise equipment

But, what about those who do not have access to such beauty as a salad, just for them, we are committed to this article, and after you read it, then you certainly will have access to a gym, no. Therefore, read carefully and learn all about what you write.

exercise for weight loss at home

Below are laid out for you the seven most effective exercises for weight loss at home, they are all simple to learn and most of them do not need any additional equipment. Only two of them need to Wake up on the ball, but if not, you can skip these exercises or find an alternative to this ball.

Of course, an important part of the process of losing weight is proper nutrition, which will contribute for building muscle and burning fat. But, for the food we will talk later, but for now watch and remember the exercises.

Effective exercises for weight loss at home

So, are you ready to workout? If so, remember some rules that must be followed:

  • train 3 – 4 times a week;
  • perform all exercises one after the other, without rest between them;
  • do not drink water during exercise;
  • do not make big breaks between sets;
  • try to follow the technique and do the exercises effectively;
  • add these exercises is still works. Run 1 – 2 times a week in a nearby Park or at the stadium.

So, start with the first exercise.

The rise

Exercise will make you work your abdominal muscles. Lie on your back with legs and hands slightly lift, it will be your original position. The next movement will be the raising your legs and torso up at the same time try to touch the hands and the feet.

In this exercise, especially in the beginning, the main thing is not to hurry, to do it in controlled and lower yourself to starting position as slowly as possible. Do 10 repetitions of this exercise and move on to the next.

Kick back

A rather difficult exercise, but very effective. Get in push-up position, and then fight to push the legs and buttocks up. If, at the beginning, you will have to turn out bad, do not despair, do as you will, "Moscow was not built". It is desirable to perform 10 repetitions of this exercise.

Squats with a jump

This is a very good exercise for leg slimming at home. Ordinary at first glance, squats, but with a warning. Become directly, feet on width of shoulders, hands behind head, sit down, as well as in the regular sit-UPS you did in high school, but most do not get up and jump and high as you will get. The hands should always be behind the head. Perform this exercise 10 times, without resting, proceed to the next.


Again the drill press. Sit on your butt, back a bit, tilt back and keep your arms in front of him, and his feet lift off of the floor and weight maintenance. Staying in this position, rotate your torso right, then left, and return to the starting position. You have done one repetition. Do 15 repetitions of this exercise and to start immediately.

Jumping on the hill

You will need a low stool or chair. Put in front of him, at a distance of 30 – 40 centimetres, jump on him, trying not to make any strong swing with the hands. Return to the original position.Do 10 of these jumps.

The ship with the ball

It is an exercise with the Swedish ball. First – ship. Lie on your stomach, elbows rest on the floor and hold the ball between your legs, bending them at the knees, this is your starting position. Now raise your legs together with the ball as high as possible, to feel how they work your glutes and hamstrings of the thighs. Perform 10 repetitions.

Twisting on the ball

Another exercise with the ball. Get in push-up position, with the feet placed on the Swedish ball so that your shins settled down on him, and not the legs. Then start, as if to twist the ball with your feet to yourself, raise your hips and buttocks up. Climb as high as you get, and then slowly return to the starting position.

Do as many repetitions as you can. Then relax for a few minutes and repeat all the exercises from the beginning. This is just a small part of the effective exercises for weight loss at home, there are still a large number, and for them we will tell in the following articles.

In the meantime, let's talk a little bit about diet.

Diet for weight loss

Of course, exercise is a great way to keep my figure in excellent condition, but when you add proper nutrition, the process of weight loss will be able to quickly and efficiently. You do not need to adhere to some hellish diets, starving, or worse, to take any of the pills I saw in the "Shop on a sofa".

You want to diversify your workouts? Exercise ball for fitness for you.

hair loss at home

Your main task is to reduce the consumption of all kinds of biscuits, chocolates, sugars, fast food, in General, you need to completely exclude from the diet of "bad carbs." Instead, start to eat oatmeal, buckwheat or any cereal. Instead of sweets, eat fruit, begin to eat more vegetables. Cook meat cooked on the grill or in the oven. Drink plenty of water. The water speeds up the metabolism, allowing your food to digest faster.

Here are a few simple exercises and tips for doing that, you will be able to lose weight without putting in much effort. Exercise, eat right and you will succeed.