A set of exercises for losing weight at home every day for men. Gymnastics for weight loss How to lose weight with exercises at home

They are an excellent alternative to training in the gym. The main thing is desire and patience. Let's look at what complex weight loss exercises you can do at home.

Among them:

• complex exercises for losing weight at home should always begin with a clearly defined goal and self-discipline;
• to get quick results, you should train at least three times a week;
• training should begin at least two hours after eating;
• a course of exercises for losing weight at home is designed for regular training, the less often you miss classes, the sooner the result will be noticeable;
• Before starting the complex, you need to warm up. It is the first and mandatory stage of training;

Important! Warm-up will provide the right mood, warm up the muscles, and give the body flexibility.

• You should always complete a set of exercises for losing weight at home with stretching;
• You need to strain your muscles as much as possible when performing each exercise. The main thing is that when doing this or that movement, you should feel the zone that is being worked;

Important! If it is no longer possible to perform a certain exercise efficiently, then you should move on to another. We will need to return to this on the next lap.

• Proper breathing is the key to effective training. You should always inhale through your nose, and exhale through your mouth with effort;

Important! You cannot hold your breath, as this will reduce your efforts.

• You should eat right and drink enough fluids.

A thin waist and toned stomach are the dream of many. The path to it is long and requires diligence. Let's figure out what waist exercises you can do even at home.

What you need for home workouts

The necessary sports equipment is represented by the following items:

• dumbbells, weight:
  • for women from 1 to 5 kilograms;
  • for men from 3 to 16 kg.
• sports mat;
• comfortable and natural sportswear;
• hoop, weighing from 1 to 2 kilograms.

Important! If the hoop weighs less, the result will be nullified, and if it weighs more, bruises will appear on the sides.

A set of effective exercises

It is performed in three stages:

• warm-up Duration is 15-20 minutes. You should start with a five-minute walk or, alternatively, running in place with high knees. After this, bends are performed in different directions. At the end of the warm-up, you should make circular movements with your arms, shoulders and hands;
• basic home fitness exercise program for quick weight loss. The minimum number of approaches for each is 3. The complex includes a minimum of 8 exercises;
• stretching. Lasts approximately 10 minutes. Muscles should relax after tension.

Let's look at a set of exercises for losing weight at home in more detail.

Squats

This exercise is basic in any training program aimed at losing weight. One approach should be twenty repetitions. Correct technique:

• Feet should be placed shoulder-width apart, hands should be placed on the waist, and the back should be straightened;
• You need to squat so that your thighs are strictly parallel to the floor.

Important! When performed correctly, the exercise works the muscles of the thighs and buttocks. After 10 days of training, you should add load, namely, start training with dumbbells.

Slim buttocks and thighs are the dream of many girls. And they know firsthand how difficult it is to get rid of excess fat in this area. However, the end justifies the means. Let's look at what exercises you can do at home to lose weight on your thighs.

Lunges

When performing this exercise, you need to take the widest possible step forward and sit down on the forward leg so that the thigh is parallel to the floor, and the knee that is behind does not touch the floor, but is as close to it as possible. Hands should be placed on the waist.

Important! The minimum number of lunges per leg should be 15, and gradually increase it to 30 repetitions.

Exercises for the pectoral muscles

A good alternative to the gym is fitness at home. Weight loss exercises for beginners and professionals include training to work the pectoral muscles. One of the effective ones is dumbbell lateral raises. Technique:

• lie down on a bench or ball;
• take dumbbells in your hands;
• raise them above your head;
• after inhaling, you should move them in different directions;
• exhaling, you need to return them to their original position.

Important! A minimum of 12 repetitions must be performed. Gradually increase the load by choosing heavier dumbbells.

Upper abs exercise

You need to lie on your back, bend your knees, place your feet on the floor and fix them. After this, you should lift your body so as to lift your shoulder blades off the floor. The maximum number of repetitions depends on preparedness. You need to strive for a minimum of 20 times.

Lower abs exercise

Technique:

• you need to lie on your back;
• your hands must be placed behind your head so that you can hold on to a stationary object. For example, it could be a sofa, armchair, closet.
• your legs should be bent at the knees;
• exhaling, you need to raise them above you;
• inhale after they are returned to their original position.

Read also the article about on our portal.

Important! Correct execution guarantees strengthening of the abdominal muscles, as well as a reduction in centimeters in the waist area.

Plank or stand

The plank is an effective exercise that uses many muscles. You can ease it by leaning on your elbows. Gymnastic exercises for girls to lose weight without leaving home.

• place your feet shoulder-width apart;
• your back needs to be straightened;
• the body must be tilted forward, moving one leg back;
• You should freeze in this position for as long as possible, keeping the muscles in constant tension;
• then you need to change your leg.

Hoop rotation for a thin waist

The hoop will be a good option for burning fat in the waist and buttocks. In addition, it allows you to normalize metabolic processes.

Important! You should spin the hoop twice a day for 15 minutes.

If you don’t have time to visit the gym, at-home fitness is an excellent substitute. Exercises for weight loss will allow you to achieve good results. The main thing is the right attitude, desire and desire.

Every spring we begin the fight against excess weight. Strict diets and exhaustive workouts are used. Some even resort to miracle pills. But even babies know that the main role in the war against those hated kilograms is, of course, played by physical exercise for quick weight loss.

It's great if you can visit a sports club on an ongoing basis. Unfortunately, many people do not have enough time/money/patience. Training at home will give excellent results.
The optimal (recommended by doctors) duration of classes is 20–30 minutes.

Try the following set of physical exercises and surprise your friends with spectacular results.

Warm-up and exercises for quick weight loss

Each workout should begin with a warm-up. Muscles and joints should be warmed up. This will protect you from sprains and injuries of varying severity.

So let's begin. First, rub your palms together until they become hot. Warm your face, ears and neck with them. Then make a couple of rotational movements with each joint in both directions.

We stretch our shoulders and arms. We perform circular movements with our shoulders forward several times, then back. Your arms are straight, your palms are parallel to the floor and look in opposite directions (as if you were pretending to be a penguin). Next we twist in different directions with our elbows, followed by our fists.

Stand up straight, straighten your back. Make turns in opposite directions, keeping your lower body motionless. The head looks ahead all the time. Perform 25 repetitions.

Then make circular movements with your body. 10 rotations in each direction. The legs are still motionless.

A set of exercises for quick weight loss at home

Exercise for slim buttocks

Place your feet slightly wider than your shoulders, bend them at the knees (the most effective is at a right angle). Stay in this pose for as long as you can.

Exercise "Squats"

Do 2-3 sets of 25-35 repetitions. When squatting, your knees should be directly above your feet.

Exercise "Jumping"

Squat down. From this position, jump as high as possible and return to the starting point. Repeat 20 times.

Exercise "Scissors"

Lie on your back, straighten your legs up, place your hands under your lower back. Cross your legs and spread them as wide as possible. Total 10 reps.

Exercise for slender legs

Get on your knees with your arms extended in front of you. Squat down on each buttock at a fast pace, tilting your body for balance. Repeat 20-30 times.

Exercise "Half plie"

Stand with your feet slightly wider than shoulder-width apart, toes pointed in opposite directions. Do a half squat at a slow pace, staying at the bottom as long as you can. Return to the original position at the same speed. Perform 20 reps in 2 sets.

Exercise "Leg Swing"

Lie on your side. Bend your lower leg. Use your upper leg to lift smoothly with maximum amplitude. Do 20 swings. Repeat in the opposite direction.

Abdominal exercise

Lie on your back, place your hands under the back of your head, legs straight. Pull your knees to your chest, lift your shoulders and head off the floor and pull them towards your knees. Return to the original position. Perform 20 times for 2 approaches.

Exercise “Oblique twists”

Lying on your back, bend your knees. Place your hands to the back of your head. Now reach your elbow towards the opposite knee. Repeat 20 times. Now from the opposite side.

Exercise for lower abs

Continuing to lie on your back, extend your legs straight at an angle of 45 0 to the floor and hold as long as you can. Do 10 approaches.

Exercise to work all abdominal muscles

The starting position is the same. Point your arms out to the sides and place them on the floor, palms down. Straighten your legs straight up. Slowly lower your legs down, return them up, lower them alternately to the left and to the right. Do 12 times in all directions.

Exercise "Half Bridge"

Continue lying on your back. Place your legs bent at the knees on the floor and extend your arms along your body. Raise your pelvis as high as you can and lower it. Perform the movement 20-30 times.

Exercise for back muscles

Lying on your back, place your arms and legs perpendicular to the floor. Alternately lift your hips and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 reps.

Exercise “Swallow lying down”

Roll over onto your stomach. Raise your straight legs and arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.

Exercise "Push-ups"

Get into a plank position. Lower your knees to the floor. Do push-ups from the floor 10 times.

Exercise “Reverse push-ups”

Stand with your back to the chair. Sit on the edge and place your arms at the sides of your body. Bend your legs at a right angle and place your heels on the floor. Move your pelvis 5 cm beyond the edge of the chair, your back should remain straight. Bend your elbows at an angle of 90 0. Climb up. It is strictly unacceptable to move your elbows in different directions. Repeat 15 times.

Hand exercise

Stand straight, raise your arms in front of you. Stay in this position for as long as you can.

Exercise "Cool down"

Be sure to finish your workout with stretching. Sit on the floor, spread your legs as wide as possible; smoothly stretch your body forward, left, right. Lie on the floor and stretch your arms and legs crosswise in opposite directions (that is, stretch your left arm and right leg, and vice versa).

Doing exercises to lose weight at home keeps your muscles toned and improves the quality of your body’s functioning as a whole. You will achieve quick results if you perform the entire complex regularly.

To look beautiful, diet alone is not enough; you need to devote time to physical training. Therefore, we have prepared for you a set of exercises for losing weight at home for every day. For women, this is an excellent option to give your muscles their former elasticity in a few sessions. In some cases, you won’t have to resort to strict diets, because with just training you can lose from 3 to 7 kg in a month.

• sports exercises should be done every other day;
• an hour before the start of training you need to eat lightly;
• before exercise it is necessary to warm up;
• the load should increase gradually;
• During classes, you need to drink small sips of still water;
• You should start repeating the exercise with 10 times (for example: 10 squats, 10 somersaults, etc.), with each subsequent workout increase by 5 – 10 repetitions, you need to reach 50 times.
• monitor proper breathing;
• After training, start eating no earlier than 2 hours later.

note

It is good to exercise in the fresh air; if this is not possible, you should open the window. This way the body will be saturated with oxygen faster, and the weight loss process will get off the ground.

Proper warm-up

As mentioned above, you should warm up your entire body well before training. So let's get started:

1. We begin circular movements in different directions from the cervical vertebrae. Rotations should be slow and not too deep;
2. let's move on to the shoulders. We place our hands with our palms on our shoulders and begin circular rotations forward and backward;
3. we go lower. You can warm up your elbows like this: stretch your arms in front of you, parallel to the floor, and begin to bend them at the elbows, and then straighten them;
4. Hands. Clasp your fingers at eye level and begin making circular movements without releasing the handles;
5. warm up the back and waist with inclined movements in different directions;
6. to prepare your lower back for training, you should pretend that you are spinning a hoop, while only your hips should work;
7. We stretch our legs with regular squats or forward lunges.

Ten approaches from each point will be enough to start the next classes.

You can proceed to exercises only after a good warm-up; this will help you avoid unplanned injuries.

A set of sports exercises for every day

Now the moment has come when you can devote a whole hour to losing weight and not be distracted by anything. Let's not waste precious minutes, let's get started.

Graceful handles

These exercises will help you shape your arms and chest, giving them a firmer look.

Get rid of the belly and keep your back straight

These exercises will help you easily straighten your back and give your stomach a flat look.

1. We sit on the edge of the chair, back straight, feet on the floor. Slowly pull your knees to your chest, hugging them with your arms. We return to the starting position.
2. We place our feet shoulder-width apart, the back is straight. We lean forward so that our hands touch the floor, while our knees and back should be straight, we return to the main stance, repeat.
3. We lie down on our shoulder blades so that the spine is in full contact with the hard surface, yes, it’s not easy, but try. And we begin to pull our knees to our chest as close as possible. We smoothly return to the starting position.

Sexy thighs and buttocks

Well, there’s nothing to talk about here, the more of these exercises, the more clearly these places will stand out.

Slender legs

1. We lie down on the mat, hands on our chest. We lift our feet off the floor and begin to “pedal a bicycle,” first forward, then backward.
2. We squat and place our legs as wide as possible. Then, we begin to move the body from one leg to the other, while the body should remain in the same position and the back straight.
3. The simplest exercise is scissors. We lie down on our shoulder blades, arms in any position, and raise our legs with our heels towards the ceiling so that we get a right angle. We spread them in different directions, while the knees should remain straight, and begin the exercise. Slowly bring the legs together, then return to the starting position. To prevent your legs from getting too tired, this exercise should be divided into two sessions.

Yoga for the face

We already know the exercises for slimness, now all that remains is to work on the face.

1. We draw air into the oral cavity, compress our lips tightly and begin to roll it in a circular motion from one cheek to the other.
2. We stretch the sponges with a tube for 5 seconds and sharply relax them.
3. When you inhale deeply through your nose, suck in your cheeks, hold your breath for 5-10 seconds, and exhale slowly through your slightly open mouth.

If you have not previously exercised, you should not do all the exercises at once. Start with the easiest ones and add new movements after each session. This will allow your body to gradually get used to the stress.

Are there any contraindications?

• hypertension;
• recent stroke or heart attack;
• problematic joints or blood vessels;
• thrombosis;
• diseases of internal organs;
• injury to the musculoskeletal system.

If you have problems with the cardiovascular system, then you should not risk your health by doing intense exercise. You are allowed only a slow, calm pace with frequent breaks for breaks and only after the doctor's permission.

To achieve results as quickly as possible, in the first month you should cross off the following products from the list:

• flour products (white bread, pasta and various buns);
• fried foods (it is better to boil or steam meat and everything else, for example, a recipe for dietary boiled beef);
• sweets (chocolate, cakes, etc.).

• eat more vegetables and fruits;
• the last meal should be 2 hours before bedtime;
• you don’t need to overeat at night, it won’t lead to anything good;
• drink no more than 2.5 liters of water per day;
• Eat only when your body requires it.

Results

Any woman can cope with this set of exercises for losing weight at home. The main thing here is the desire to achieve a good figure and not be lazy. And after some time, your life will be filled with new colors.
We recommend watching a video that describes other workouts for weight loss.

The problems of excess weight for today's humanity are more relevant than ever. Any man or woman who is faced with such trouble does not give up and tries to find a way out. Some use strict diets, some simply reduce food portions, and there are those who engage in physical exercise. But in both cases, it is not enough to just do one thing - you need to have a comprehensive impact on your own body and organism, that is, eat right and exercise.

If someone is frightened by the mere thought that they will need to strain, then they should understand that nothing is given for nothing, you need to fight for it. And it doesn't have to be hard. You don't need to go to fitness centers, sports complexes or gyms to improve your appearance. It is enough to do a certain set of exercises every day to burn excess fat at home and everything will be fine.

A set of exercises for losing weight at home must be used in conjunction with proper nutrition. It is best to limit the intake of carbohydrate foods (reduce it from 55 to 35%), which are the very deposits under the skin, and not fatty foods, as many mistakenly believe.

Proteins, on the contrary, are better to increase their amount in the diet by 50% (something like a protein diet). With such a distribution of organic substances in food, the set of exercises will manifest itself to the maximum - the fat layer will be burned, and the muscles of the body will be nourished and strengthened.

It is worth noting that effective exercises for losing weight at home are divided depending on the parts of the body. The abdomen and thighs are characterized by a greater amount of excess weight than, for example, the arms. Therefore, exercises for these parts of the body will be described first.

Before the main part of the complex, it is necessary to warm up - running for 15 minutes or all kinds of swings, circular movements with different parts of the body.

Exercises for losing belly fat

No. 1. Twisting.

Lie on the floor on your back, hands behind your head, elbows to the sides, lower back pressed firmly to the floor. Lift the back of your head and the top of your shoulder blades off the floor, stretching your chin forward and up. Perform 4 sets of 20-25 repetitions.

No. 2. Torso flexion.

The starting position is exactly the same as for twisting, but the ankles must be clearly fixed (ask your partner for help, place them under some object). Fully bend your torso, bringing your elbows to your knees. Do 3 sets of 20 reps. The exercise can be supplemented by turning the torso to the sides after lifting the body - the rectus abdominis and oblique muscles will be simultaneously worked.

No. 3. Leg raises while lying on your back.

Lie on your back, firmly grasping a solid support behind your head - it will act as a counterweight. Bend your legs slightly at the knee joints, fix them and raise them above the floor by 5 cm. This is the starting position. After this, you need to lift your legs to a height of approximately 50–60 cm from the floor, and then lower them to the starting position (do not touch the floor). Do 3 sets of 15-17 reps.

No. 4. Side bends with weights.

Take a weight in one of your hands (a dumbbell, if you have one; a five-liter bottle of water or something else at hand), stand straight, legs close to each other, place your free hand behind your head. Bend to the side with a weight, then perform a similar tilt in the opposite direction. It is necessary to do up to 20 inclinations. Then change the position of your hands and repeat the exercise. Just 2 sets of 20 reps for each side.

Exercises for the buttocks and thighs

No. 1. Squats.

Perform a squat until the thigh is parallel to the floor or a few centimeters below this position, while you need to monitor the angle between the lower leg and the thigh - it should be approximately 90 degrees. Afterwards, perform the lift. Repeat 20 – 25 times in 4 approaches.

There is no need to chase quantity, it is better to monitor the correct technique, it is much more important. You can also increase the exercise to 6 approaches, each 2 of which should be performed with narrow, medium and wide feet. This will ensure better development of the hips and buttocks.

No. 2. Raises straight legs forward and to the sides.

Select a supporting leg, stand on it, fixing your knee. Raise your working leg forward, pulling your toes away from you. Do not bend the supporting leg when lifting the working leg. Lower the worker without placing it on the floor. Repeat 20 times for each leg in 2 sets. The same thing should be done with the same number of repetitions and approaches when raising the legs to the sides.

No. 3. Swing your legs back.

Rest your hands on a table, bed or other furniture (you can use a wall) and swing your legs back. During the swing, the leg should not be straight; on the contrary, it should bend at the knee. This will provide tension and stretching. 2 sets of 20 reps for each leg.

No. 4. Calf raise.

Stand on a low platform (height 5 - 7 cm - a block, a tightly folded blanket), placing your feet close to each other. Perform a toe raise, hold for a second at the top point, and lower. Do 3 - 4 sets of 25 reps each.

Lower back exercises

No. 1. Hyperextensions on the floor.

Lie on the floor, arms up. Perform simultaneous lifting of the right arm and left leg – 15 times. Do the same for opposite sides. Afterwards, perform simultaneous lifting of both arms and legs – 15 times. This is all just one approach. Total number 2 – 3.

No. 2. Inclines with weights.

Legs in a wide stance. Take the weight with both hands and lean forward, reaching your hands to the floor. In this case, the back should be arched, not bent. 2 sets of 20 inclines.

Arms, chest and back

No. 1. Arm curls with weights.

Stand up straight, back straight. Take a weight in your hand and perform 20 bendings without moving your elbow away from your body. Change the position of your hands. Repeat. Complete 2 approaches in total.

No. 2. Straightening your arms from behind your head.

The starting position is the same as in the previous exercise. Take a weight in your hands and place it above your head. Bend your arms behind your head (elbows pointing up), straighten your arms. 2 sets of 15-20 times.

No. 3. Push ups.

You can do push-ups from the floor, bed or other piece of furniture - it all depends on the difficulty (the lower, the more difficult). Do 15 – 20 push-ups in 3 sets. If you don't know how to do push-ups, then...

No. 4. Flexion-extension of the arms in support from behind.

Place your hands on the back of the chair, put your feet on the bed or leave them on the floor (this is easier) and lower yourself as low as possible. Then lift your torso with straightening your arms. Repeat 20 times. Only 2 approaches.

Video with a set of exercises for losing weight at home

5 Rating: 5 out of 5 (3 votes)

Best regards, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your email.

“It’s time to lose weight” - young women come to this conclusion, looking at their saggy belly, which has lost its flat outline. Most often, extra pounds “settle” in the abdomen, hips and buttocks. The reasons for the appearance of fat folds are poor nutrition, bad habits, a passive lifestyle, and pregnancy.

In order to do this, you don’t have to attend gym classes and “exhaust” your body with excessive loads. It happens that you don’t always have time for training, but you really want to lose weight in a short time.

To quickly bring your stomach and body back to normal, you should follow the following rules.

• Set a daily routine: get up and go to bed at a certain time.
• For more effective weight loss, you should reconsider the regimen and quality of your diet. Eliminating fats, sweets, fried and smoked foods will be beneficial. You should include more fruits and vegetables in your diet and limit salt.
• Be sure to have a full breakfast.
• Eat small meals 4-5 times a day.
• Drink a glass of clean water 30 minutes before meals.
• Drink 1.5-2 liters of water during the day.
• Do a set of gymnastic exercises every day to lose belly fat.

We offer you a set of exercises for the abdomen that will not take up much personal time.

Exercises to lose weight in 3 days

There are situations when, on the eve of upcoming events, you urgently need to lose a few kilograms. A wedding, an upcoming vacation, where you want to show off in a fashionable swimsuit and show off your figure, a family celebration, but it’s impossible to fit into your favorite dress. Is it possible to fix the problem in three days?

Let’s make a reservation right away: we don’t promise to lose 10 kg in weight at once, get a flat and “wasp” waist. But you can correct your figure by losing a little weight if you do a daily set of exercises at home.

The workout should begin with a warm-up. It is necessary to warm up the muscles and only after that give them further load. Warm-up exercises begin with the head, then – neck, shoulders, arms, lower back and pelvis, knees and legs. Warm-up exercises include flapping movements, jumping, and running in place. Warm-up should last 10-15 minutes.

So, a small daily set of exercises aimed at correcting the sides and abdomen.

1. Place your feet shoulder-width apart. Lower your arms parallel to your torso. Bend alternately to the right and left sides, sliding your hand along the leg without moving the pelvis in the plane. Perform the exercise 10-15 times.

2. Lie down on the mat. Place your arms at your sides, legs together. Raise your legs up and slowly lower them to the floor. Keep your legs together. Gradually increase the exercise to 25 times.

3. The plank exercise, so popular today. It tightens and tones the abdominal muscles very well. Even just doing this exercise every day for 3-4 minutes can achieve amazing results in the abdominal area.

Lie down on the mat. Place your hands on your elbows under your shoulders, forming a 90-degree angle. You can also lean on your outstretched arms. Rest your feet on your toes. Raise your torso parallel to the floor, without arching your back or pushing your pelvis upward. Look ahead. Tighten your abdominal muscles. Maintain this body position for 30-60 seconds. Do 3-5 approaches, gradually increasing the plank time to 3-4 minutes.

3 simple exercises for weight loss

We offer another simple complex for keeping fit. By doing 3 simple exercises to lose weight, you can achieve good results in achieving your goal.

This complex is simple to implement, effective, does not require money to spend on a gym, and saves time, since it can be performed at home at any time convenient for you.

1. Push-ups

• Take a body position parallel to the floor. Hands are shoulder-width apart and rest on the floor at a right angle. The chest touches the floor.
• Raise your body by straightening your arms. The torso should be in a straight line in the same plane from head to toe.
• Lower yourself down to the starting position.

2. Squats

• Take a standing position, feet shoulder-width apart.
• Extend your arms in front of you, palms down. Slowly squat deeply without lifting your heels from the floor. Keep your back straight.
• From a sitting position on your heels, slowly stand up and take your starting position.

3. Crunches

• Lie on your back, bend your knees, put your hands behind your head.
• As you inhale, pull your right elbow toward your left knee, engaging your entire core. Return to starting position.
• Repeat the exercise for the left elbow and right knee.

Exercises in the initial period of training should be performed 10-15 times, gradually increasing the load up to 50 times. For an effective outcome, you need to perform 150 movements during training: 50 times each exercise.