Exercise program for weight loss at home

Look slim and beautiful, every girl wants to, but to lead a healthy and athletic way of life just not a lot. Even if you are not fond of dancing or aerobics, do not visit the gym, you can be slim and slender figure. You need to give the sport-20-30 minutes a day. Take care of your body and it will delight you with good health and good appearance.


How to use to lose weight?

This question interests everyone who wants to be in good physical condition. Home exercise for weight loss can give attractiveness to those who do not find time to visit gyms. Industry experts emphasize that to achieve a good result only suitably combining the complex strength training and cardiovascular exercise.

Aerobic exercise can burn more calories compared to the power at the same time. However, because the choice of exercises, it is necessary to consider that strength training increases resting metabolic rate during recreation. Thank you aerobics fat is burnt only during the workout, when ending the process stops. If we talk about the strength, the situation is completely the opposite. Fat burning does not stop even after workouts. An elevated level of metabolism is maintained for 6 hours, then gradually becoming the norm.

What should I consider?

The effectiveness of training can be achieved only on condition of compliance with certain rules:

  • train at least 3-4 times a week;
  • to perform the exercises necessary without any breaks between them;
  • lose water intake during exercise;
  • reduce the break time between sets;
  • focus on quality exercise, not quantity;
  • in addition, a set of exercises Jogging 1-2 times a week.

To lose weight and to get the best possible results, the training you need:

  • nice soft Mat, which allows you to perform exercises on the floor;
  • a small narrow bench;
  • dumbbells;
  • sports shoes and clothing, which allows you to freely do the exercises.

Training at home requires that they are performed every single day. Exercise weight loss is best done during 11.00-14.00 and 18.00-20.00. The selection of exercise is better, remember that the positive effect of them is only 4 weeks. In the future training plan difficult to increase the load or change the set of exercises. Experts do not recommend to perform interval training no later than two hours before bedtime or a meal.

Training begins with warm up, which helps the muscles prepare for more severe stresses, its implementation has enough exercises that I remember from high school PE class. Weight loss at home requires at least 10 exercises covering all muscle groups. If the problem area is the lower part of the body, exercise programs for weight loss should include 4 exercises for the buttocks and legs, 3 exercises for upper body and 3 for your abs and back. This training schedule gives you the opportunity to work on the muscles of the problem areas at the beginning of the home workout, while you're still full of energy.

The number of repetitions is determined by the purpose. If you want to intense muscle fatigue, the number of repetitions can reach 20, the same number, which is needed for weight loss. If your goal is to get relief from muscle and tone, then do 10-15 repetitions. Any number of sets of 3-4.


Warm up before exercise

Start your warm-up need from the top down, gradually turning into heat in the neck, shoulders and arms the lower back, buttocks, thighs, knees and feet. If you can't heat up — no problem. Start with a circular motion for each joint. The first way, then another. The way it works all parts of the body. Then, it is a good warm up. This much RUB your palms until they become hot. After this, heat of the face, neck, ears, nose. Next, warm your hands, spread to the whole body from head to toe.

Workout arms and shoulders

Follow the rotation of the shoulders forward and backward. You can rotate the shoulders in turn, and at the same time. Your hands remain straight, the brush is assembled as if they are support (for example, if you lean on the table or machine) — so your muscles work more efficiently. Turn the elbows in opposite directions. Next, turn the hands, clenched into a fist.

Exercise back

Become just. Begins to open from right to left. To perform u-turns, the part of the body that is below the belt, and the legs should be in one place and not moving.

During twisting, the neck muscles should be strained. Always look straight in any direction, which can in turn. So 20-30 rounds.

The following exercise, we give surrounded in the lower back, including the back. Stand exactly. Begin to rotate the body on its own axis in a circular motion to the left. Do this 10 times at the beginning and repeat in the opposite direction.

It should resemble the movement of a boxer in the ring, which dodge the opponent's punches. As in the previous exercise, the pelvis and legs should remain stationary.

Exercise for the legs

Legs warm-up: put socks on the floor and rotate the foot in different directions. Put a sock on both feet, raise up and down, not tilted to the heels. Repeat it several times.

To complicate the task and make the workout more effective, lift the toes as high as possible and squat legs bent, without bending the back.

If the problem area is the stomach

The abdominal area is a problem for most those who want to get rid of the extra pounds. The most effective abdominal exercises: crunches, twists and leg raises.

  • Curl is performed while lying on the floor. Press firmly into the floor the lower back, bend the legs in knees, hands put on head, elbows dissolve in the parties. On the exhale, lift head and elbows off the floor, lift the chin up, the lock position for a few seconds. On the exhale take the starting position of the body. Note that the top position in the abdominal area should feel the tension. The training is repeated 20 times.
  • Weight loss program, which is carried out at home must necessarily include reverse twisting. This exercise involves lifting from the floor not only the blade and the head and the pelvis. Similar to the previous exercise, number of repetitions 20 times. Lying on the floor, on the exhale lift your upper body, trying to reach the knees, exhale down 20 times.
  • To perform the following exercise requires a chair. Sit on the edge, trying to pull up my feet to touch the chin. The training is repeated 20 times. Sitting in a chair, perform torso twists to the right and to the left, 15 times on each side.
Exercise for weight loss buttocks

Exercise for weight loss buttocks

  • Perform the first exercise, open your feet wider than shoulders. Stand up, bend at the knee joints. The angle should be such that you can't put your feet Cup and is afraid that it will fall (i.e. the angle is about 90 degrees). Freeze and you have this position as long as possible.
  • The squat is the best exercise to get a thin priest and toned buttocks. Squats do a better of the several approaches to 20-50 times.
  • Sit on his thighs. Sharply jump up and return to the starting position. Have to jump as high as possible. It is enough 20 such jumps.

Wasp waist at home

A slim waist has always been the envy of the female sex. Some small effort to perform the exercises, you can achieve visible results at home, without special equipment and a keen eye coach.

  • Lying on the floor, hands under his head. You have to climb with your hands outstretched so that the angle between the lower back and the floor was 45°.
  • Come back to the wall or door. The door to the shoulder level, attach a rubber band or the amplifier. The other end of the harness by holding the left hand. Stretching of the amplifier, turn right. Similarly, do the exercise with your right hand.
  • Perform the following exercises require a heavy book. Lie on your back, resting on the stomach book. Inhale and exhale slowly, this book should be retained motionless.
  • Exercise program for weight loss can also be achieved by using other items. The following exercises, you will need a fitball. Sit on the exercise ball, feet, locks and back, the body should be motionless. Move buttocks the ball left and right. Check that the body is not leaning forward and backward. Through this exercise, you can use the obliques.
  • On his knees, exercise ball, place on the left. Put the right foot forward, bending the knee. The left hand holds the ball, and the right hand place the head. Lean to the right side, the work of the body only. The exercise is performed 40 times on each side.

Exercises flexible and slender back

  • For the first exercise lie on your back with open arms. Bend your legs at the knees. Then rhythmically lift the hips as high as possible and lower it, trying to stay in the up position as long as you can.

To complicate the exercise, one leg on the floor can be lifted up or put a knee on the other leg. This will help you strengthen your back and to inflate the abdominal muscles.

  • From the same place then lift straight arm up, lift straight legs. Do this so that your thighs are off the floor. Slowly lower the leg. Now reach behind the raised his hands, trying to tear away from the floor, the upper part of the body. By observing this sequence, try to repeat the exercise several times.
  • Lie on your stomach. At the same time trying to tear arms and legs off the floor. Do this 30-40 times.
Effective exercise for weight loss hands

Fight attractive hands

Exercise program for losing weight should include several exercises for the waist of the upper limb.

  • Get up, grab a dumbbell (up to 1.5 kg) and push them down. Raise your hands, bending them at the elbows. Hands to the sides and down sides. The exercise is performed 10 times.
  • Feet are shoulder width apart, lift your right hand up, placing it so that the elbow was at the level of the ear. Slowly bend your arm, turn his head and lower the dumbbell to the left shoulder. In order to reduce the load on the elbow, keep your elbow right hand left hand. By continuing to support the elbow, straighten the arm.
  • Take the emphasis lying. But, unlike the man standing, the knees lay on the floor. Try to wring out from the floor 10 times.

Exercise program for weight loss at home. Advice on nutrition.

Day 1

Breakfast: 100 grams oatmeal porridge boil and add a tablespoon of raisins, black coffee or green tea. Sugar is not put.

Second Breakfast: Kefir 1% — 1 Cup of grain bread – 2 pcs.

Lunch: Boil, fry or bake chicken without the skin – 100 g boiled rice – 100 g, one tomato, mineral water.

Afternoon snack: Yogurt without filler, 1.5% fat – 125 g kiwi – 1 pc.

Dinner: crab Meat arugula salad, mineral water.

Day 2

Breakfast: Boil 100 g of the buckwheat, add the vegetable oil – 1tbsp of. teaspoon, black coffee or green tea.

Second Breakfast: an Apple, low-fat cottage cheese – 150 g, tea or mineral water.

Lunch: Beef steak and vegetables, mineral water.

Afternoon snack: Carrot or pumpkin juice – 1 Cup, corn bread.

Dinner: lean fish (steamed or grilled) – 200g, green salad, dressed with lemon juice, mineral water.

Day 3

Breakfast: boiled Egg, grain bread – 2 pieces, a cup of coffee or tea.

Second Breakfast: a Pomegranate, a pear and unsalted nuts – 10 pieces, mineral water or tea.

Lunch: Soft cheese – 60 g, octopus salad, mineral water.

Snack: natural yogurt (fat 1,5%) – 125 g, green salad, seasoned with lemon.

Dinner: milk (fat content of 0.55) and 2 proteins, green onions and tomatoes to fry an omelette, mineral water.

Day 4

Breakfast: Grapefruit, porridge (recipe on Monday), coffee or green tea.

Lunch: low-fat cottage cheese - 200 g, mix it with vegetables, radish and parsley, tea – green or black.

Lunch: Beef (boiled or steamed on the grill) – 200 g green peas – 200 g salad-fresh greens and lemon juice, apples, mineral water or tea.

Snack: Mushrooms (200 g) was put out together with tomatoes and onions and season with 1 tablespoon sour cream (fat content 10%), one Apple, mineral water or tea.

Dinner: Salad with vegetables and Parmesan cheese, mineral water.

Day 5

Breakfast: dried Apricots – 60 g, - grain bread – 2 pieces, cheese (fat 17%) -30 g, green tea or coffee.

Second Breakfast: Eggs, fruit-vegetable juice – 1 Cup.

Lunch: mineral water and risotto with mushrooms.

Afternoon snack: Apple, 150 g low-fat cottage cheese, tea, green or black.

Dinner: steamed fish-200 g, salad with lemon, mineral water.


Day 6

Breakfast:Porridge 100 g buckwheat-1 tbsp. spoon vegetable oil, green tea.

Lunch:mozzarella Cheese – 100 g of ripe tomatoes and Basil.

Lunch:lean Fish (steamed or grilled) – 150 g, one boiled potato, a green salad and a lemon and mineral water.

Snack:Orange, yogurt - 125 g, mineral water.

Dinner:peeled Shrimp – 200 g of vegetables and mineral water.

Day 7

Breakfast: Weight cottage cheese – 200 g of berries (fresh or frozen) 100 g, coffee or tea.

Second Breakfast: Yogurt (2,5 %) – 1 Cup grain bread -2.

Lunch: Beans, green salad with lemon, mineral water.

Snack: boiled Egg, tomato, Apple, tea.

Dinner: Beef – 150 grams, 100 grams of salad from fresh cabbage, water.