Slimming exercises

What young women do not do in the struggle for beautiful shape. Often, if you want to lose a few pounds, diet comes to mind. Having achieved good results, many women return to their normal diet and are horrified to find out after a while the old figures on the scale.

The fact is that proper nutrition or nutrition is not everything in the fight against excess weight. To speed up, and most importantly, to consolidate the results, effective exercises for slimming the abdomen and sides at home will help you. If exercising in the morning bothers you for whatever reason, then night exercise for weight loss is also a good option. The main thing is to start and think about the outcome. Read about the benefits and rules of exercise at home later in this article.

Why is exercise for weight loss useful?

Charging not only helps dilute the extra centimeters, but also has many other positive aspects.


  • Regular exercise helps develop physical strength and endurance;
  • Refreshes all the muscles in the body;
  • Metabolism improves, as weight loss occurs faster;
  • You will have a surge of strength and energy, it is easier to wake up in the morning;
  • Exercise improves brain function and gives you a high mood for the rest of the day;
  • You will become slimmer and more attractive, you will feel better.

Basic training

In order for charging to be beneficial and only good results, important recommendations must be followed:

  • Exercise should be done regularly. Leave on even just 10 minutes, but every day and better at the same time.
  • You need to start from the simple, gradually increasing the load and class time.
  • Exercise in the morning for weight loss on the abdomen and sides is carried out before breakfast. It is recommended that you drink a glass of water after waking up before exercising.
  • Daily morning workouts for weight loss involve alternating exercises for different muscle groups.
  • If exercise is performed not only for muscle tone, but also for weight loss, then a special set of exercises should be prepared and calculated, which lasts at least 30 minutes, because fat reserves begin to be depleted only after 20 minutes of exercise.
  • You shouldn’t take long breaks between workouts - one minute is enough for an intense beat.
  • Cheerful music and special equipment (ropes, fitball, hoops, balls, dumbbells, etc. ) will make your workout more fun and exciting.
  • It is not recommended to eat for an hour and 2 hours after class, to lose weight.
  • Always start with a little warm -up to warm up the muscles, and end the workout properly with a stretching exercise.
  • You need to develop a set of exercises that are right for you.

Effective training for weight loss at home in such a complex will bring maximum benefits in the morning:

  • Do a warm -up first aimed at warming up your muscles. Make turns and circular movements with your neck, rotate your pelvis, tilt your body left and right, swing your legs and arms, and jump. As a warm -up, jogging is great, for example, in the park or on a treadmill.
  • Work your arm muscles. To do this, you can do push -ups or do simple exercises with dumbbells. Bend your elbows, lift them perpendicular to the body, do a few repetitions.
  • Work your leg muscles. The easiest thing is to squat, but it must be done correctly. Keep your knees level with your feet. Do not rush while squatting; while doing the exercise slowly, the muscles of the thighs and buttocks will tense well.

And now we will analyze the exercises for different muscle groups that can be included in your morning exercise routine for weight loss.

For the abdominal muscles

To make the abdomen lose weight and become elastic, exercise the abdominal muscles during exercise:

  • Run in place for at least 1 minute, while lifting your knees high, hands on hips, trying to reach your palms with your knees.
  • Stand up straight, throw one foot forward, then you need to sit up and return to the starting position. Repeat the same with the other leg. At least 20 times.
  • Sit on your feet with your heels together and lie on your back. Place your hands behind your head and get up as slowly as possible, as if you are pumping your stomach. Do at least 10-15 repetitions. Do not rush!
  • Lie on your back and lift your straight leg at a 90 -degree angle, then lower it down and repeat again. Perform 3 sets of 15 repetitions. Also, the various types of rotating press work perfectly.

For arm, neck, back muscles

Standing against the wall, lean on your sacrum and shoulder blades, raise your hands and slowly spread them to the side. The starting position is the same. Take one hand slowly to the side and lower it down, and simultaneously bring the other to the side and lift it. The position is the same. Hands down. Lift both arms slowly at the same time without straining your back.

Sit on a chair with your back straight. Lower your head down, flex your neck muscles, and hold this position for about 20 seconds. Place your hands on the table with elbows bent. Place your chin on the palm of your hand. Press your chin down slightly, holding with your hands. Hold this position for 5 seconds, relax and repeat again. Do half a turn of the head first to the left, then to the right.

Lie on the floor, bend your legs, place your hands under the back of your head. Stretch your head slowly to your chest, lingering for a while. Calm down.

For legs and hips

Charging cannot be imagined without lunges, which work perfectly all leg muscles. Lune back and forth 3-4 sets 15-20 times on each leg.

  • Plie squats will help keep your legs slim and fit.
  • A simple but effective exercise "bike" burns calories, tightens the muscles of the legs and abdomen.
  • Swing forward, backward and sideways. To increase the effect, you can do a squat before swinging.
  • Jump up, to the side, on one and both feet.
  • Jump rope.
  • Run.

Lie on your side and bend your upper leg at the knee joint in front of you. Slowly lift your lower leg up and place it in place. The body line should stay straight, watch this. Do 2-3 repetitions with each leg 8-10 times.

Lie on your left side and place your palms under your head, lift your straightened legs slowly upwards-8-10 repetitions for each leg.

Starting position - you lie on your back. Lift your legs up, bend slightly at the knees. Point your socks at you. First, take one foot to the side, slowly, then return to the starting position. Repeat with the other leg. Do 15-20 repetitions.

To the side and press

Fitball will help you do exercises for a beautiful stomach. So let's get started. Kneel and place the ball to your right. Place your left foot forward, bending it at the knee joint. Place your right hand on the ball and place your left hand behind your head. So, tilt your body forward slightly and lean to the left. The hips should remain immobile. Repeat the movement with the other leg. 10-15 repetitions.

Such exercises will help to train the oblique muscles of the abdomen. Sitting on a ball with your back straight, legs open. Roll the ball fit with your back in different directions, but keep the body in a still state.

work out on a fitball for weight loss

Lie on the floor and, bending your knees, place them on the ball. Roll the fit balls in different directions. If the task seems too easy for you, then do the complicated version - pinch the ball between your knees, lift your leg at a right angle, and then lower it alternately to the right and left.

Breathing exercises

In order for exercise to be as effective as possible and contribute to a decrease in body volume, you must teach how to breathe properly.

Here are some basic exercises for beginners:

  • Inhale as deeply as possible, count to 4, hold your breath and slowly exhale calmly.
  • Take a deep breath while pulling on your stomach and exhale slowly through the sniffed lips. During this time, alternately tense and relax your abdominal muscles. Repeat 8-10 times.
  • Lie on your back with your knees bent. Place the palm of your left hand on your chest and the palm of your right hand on your stomach. Inhale and exhale, doing gentle pressure with both hands. Inhale, expand your chest, pull your abdomen and press down with the palms of your hands. As you exhale, inflate your abdomen and press gently on your chest with your hands.
  • Sit in a chair with your back straight and feet flat on the floor. Inhale in your stomach, tense and relax your stomach 8-40 times.

Exercise for weight loss will allow you not only to get rid of extra centimeters in problem areas, but also fill you with energy and great mood for the whole day. You will feel fit and energetic, and joint and back problems will disappear. Exercise regularly, beautiful and slim!