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The gym is a great place to lose weight, but this is by no means the only way to get an excellent sports form. For fat burning, it is not necessary to have a treadmill or elliptical trainer. Exercises for weight loss at home can be done at a time convenient for you and without expensive training equipment. Below are 10 fire burning exercises that will improve coordination, endurance, and agility, all in a comfortable home environment, at a convenient schedule for you.
Such training with the weight of your own body at home will help not only to burn excess calories and improve metabolism, but also to build muscle. It is also proved that moderate physical activity improves the psychological state and reduces the likelihood of stress. Typically, home workouts include push-ups, trims, jumps, and squats. For the first time, it is enough to spend at least 30 minutes a day doing 15-20 repetitions.
How to lose weight at home: the best exercises
Push-ups – this is the usual exercise for all, which is done by simply raising and lowering the body in a prone position. They are carried out by placing their hands on the floor on the width of their shoulders, keeping their body straight. Lower your breasts, bending your elbows and returning to the starting position. If you feel that the exercise is difficult to perform, you can ease it by lowering your knees to the floor. Push-ups perfectly train the muscles of the chest, shoulders and hands.
2. Gluteal bridge
Gluteal bridge – as a rule, strengthens the entire abdominal area, hips and buttocks. Lying on your back, put your hands on each side. Now bend your knees and raise your hips, keeping your back straight and keeping your feet on the floor. Hips should be in a straight line with shoulders and knees. Hold them so for 30 seconds and gently lower the hips back and repeat the same for a few minutes.
Jumping out is a great exercise for losing weight at home, which also improves speed and plasticity. From the position of the half-sailed, after pushing, make a jump and land back. Do these jumps regularly to strengthen your legs.
4. Plank on one leg
The bar on one leg is a normal bar with one leg raised. This exercise should be started after you can safely hold the usual bar for more than a minute. Stand as if doing an ordinary bar, leaning on your hands, lift one of your legs up, trying to maximally straighten it. Stomach to draw. Stay in this position for as long as possible, changing your legs alternately.
How to train at home to pump your legs and gluteal muscles? Squats will help in this situation. Squats are really a great exercise for these muscle groups. Let’s stand straight, placing our feet to the width of the shoulders. We begin to crouch slowly as low as possible, looking in front of us, not bending over and not hunching our backs. In the lower position, the thighs should be parallel to the floor. We return to the starting position and repeat everything anew.
6. Falls forward
Exposures forward is a very high-intensity exercise for weight loss, which helps in strengthening the hips and buttocks. Stand up straight with your feet shoulder-width apart. Take a step forward with your right foot, touching the ground with your left knee. Legs should bend at the knees approximately 90 degrees. Repeat the attacks alternately, changing feet. You can perform with a pair of dumbbells in your hands.
Keeping the balance on one leg is one of the most “hardcore” exercises that is aimed at developing strength. Standing on your left foot and leaning forward at the waist. Now stretch your right foot to the ceiling. Then lift the upper body to its original position. Repeat this several times. If it is too difficult for you, then hold your back foot.
Hyperextension – will allow you to increase the strength of the muscles of the lower back and buttocks. In order to perform it, lie on your stomach and gently lift your legs and upper body at the same time. Always keep your head straight. Hold the body in such a position for a couple of seconds and repeat 10-15 times in the approach.
9. The return bridge
The back bridge is an exercise for the lower back (spine) and hips. To perform, stand on all fours. Slowly start lifting the pelvis upward, as high as possible from the floor, until you completely straighten your legs and arms. Hold in this position for a few seconds, trying not to arch your back. Slowly return to the starting position and run the rack a few more times.
10. Side lath
The side bar is a universal tool for strengthening the muscles. First of all, it’s aimed at the arms and back. Before you start, lie down on one side, standing on your elbow.
Raise your hips off the floor, supporting your body with your forearm, and keeping your feet folded on top of each other. Keep the body motionless for 3 -5 seconds, and then slowly lower the hips to the floor, repeat the same process on the other side.
From this article you learned how to lose weight at home and now the burning of subcutaneous fat will be simplified. What’s about exercises on the biceps?
Regularly perform this complex of home exercises for weight loss, and it will invariably make your figure more beautiful and smart. Legs will become slim, buttocks elastic. Home exercise will remove excess fat from the abdomen and thighs. Do it at home, in nature, on the beach. Be beautiful and slender.