Those who want to lose weight, but do not consider options with diets, promising pills and drugs, should turn to a new method of achieving goals through physical activity - aerobics. This sports direction will quickly get rid of extra pounds ov and centimeters in problem areas, without leaving the familiar environment. Aerobics at home for weight loss at home - great way get your body in order. How exactly to engage in such a system, and what exercises can be included in the complex home workout you will learn from this article.
Aerobics, as an optimal sport, can be a real lifeline for many suffering from an obsession with losing weight. It shows excellent results in a short period of time and at the same time is considered a safe form of physical activity, which is quite possible to do in the walls of your own home.
Today, aerobics is practiced in every self-respecting fitness club. Having become popular in the early 80s, such a fitness program remains in demand to this day. This is easily explained by the fact that for many years it has been successfully helping to get rid of excess body weight for people of different ages and levels. physical training.
The main advantage of such classes remains that they are accessible to beginners and can be performed at home. In addition to this, there are countless aerobics videos on the network for beginners and more experienced athletes, among which everyone can choose a training program “to their taste”.
In addition, scientists have compiled a whole list that clearly demonstrates all the benefits of this fitness area, including intensive enrichment of the body with oxygen, improved blood flow, increased endurance and flexibility, and stimulation of burning. subcutaneous fat, strengthening immune system etc.
Having made a choice in favor of aerobics, you should find out what rules will help make your workout even more effective and efficient. As for clothing, it should be as comfortable as possible and not hinder your movements. It can be a set of a top and shorts made of stretchy fabrics or a slightly tight-fitting tank top and leggings. It is most convenient to do aerobics in.
For aerobics training at home, you should also choose the right room. A room free of furniture, ventilated and bright is suitable. You will need a special or step platform (depending on the type of activity). For a more convenient assimilation of the movements of the instructor in the video with aerobics, you can put a large mirror during classes.
As for nutrition, aerobics, like any other type of sport, is “for” proper nutrition. A combination of aerobic exercise and special diet(without flour, sweet, fatty, fried, smoked, carbonated) will allow you to achieve fast weight loss.
Choosing a direction
To understand how comfortable weight loss will be for you, you should pay attention to the varieties of aerobics. By choosing the most comfortable type of fitness direction, you will be able to quickly lose weight and always be in a good mood.
So, aerobics happens:
- Dance. Practicing such aerobics lessons, you will lose weight while dancing, while increasing the flexibility, endurance and plasticity of your body. A big bonus of such training is the opportunity to become the owner of a beautiful posture.
- Step aerobics. Exercises are performed using a special step platform that allows you to quickly burn fat and lose weight. Such exercises are considered a good prevention of arthritis, osteoporosis.
- Aqua aerobics. Such classes are held in pools and are ideal for pregnant women, as they have a beneficial effect on the body as a whole.
- Slide aerobics. This fitness direction is a complex combined with a power load, during which special attention is paid to losing weight in the legs and waist.
At home, slide and step aerobics, as well as dance aerobics, can be freely practiced. But if for training in the first two systems you need to purchase additional special equipment, then at home you will only need to record with your favorite music and have a good mood.
Workout examples
As previously indicated, there are a huge number of video lessons on the network with the tags “aerobics at home”. We have chosen the most effective and them, which are suitable for those who want to lose weight at home with different levels of physical fitness.
Simple Workout
This workout is. The main movements of the lesson are small springy jumps and arm raises. Despite the fact that the exercises look quite simple, performing them for 30-40 minutes, you will feel a noticeable increase in muscle tone after the first few sessions. The exercises in this beginner aerobics video below can be done every day.
First level
The aerobics lesson in the video below is ideal program for those who have recently joined the ranks of fans of this fitness area, and have already mastered the exercises for beginners. As you can see in the video, the lesson begins with a warm-up to prepare the body for the upcoming load, after which the basic steps are learned, and then the main part of the workout with the repetition of the learned movements.
Average level
Home aerobics is not only a clear reproduction of the sequence of learned movements. Having made such fitness a part of your life, you will be able to conduct workouts on your own, combining previously mastered movements and combining them for yourself. The following video will allow you to master the basic aerobic movements, which is also suitable for doing at home for beginners.
Intensive fat burning
For those who know basic exercises aerobics and ready to move to the next level, an intense fat burning workout will do. Performing within 15 minutes of the exercises that the instructor demonstrates in the video, you can significantly improve your physical form for several weeks now.
Complex training
To work out the muscles of the whole body, the following video lesson with exercises is suitable that will help you create the body of your dreams as soon as possible.
As you can see, aerobics at home for weight loss, a video with examples of which is given in this article, is an exciting and useful pastime. Doing aerobics daily, you will not only improve your physical shape, but also strengthen your active life position.
Fitness in the general sense of the word refers to the level of physical fitness human body. Today it implies a whole system that allows you to adjust the figure and weight with a long-term consolidation of the achieved result. Includes workouts and balanced diet- all this is selected individually. It is a popular technique promoting healthy lifestyle life.
If for someone cardio and power training not suitable for weight loss, fitness exercises will be a real salvation. They are so simple that you can practice at home, without the participation of a coach.
Peculiarities
It is believed that this whole system was created exclusively for women, as it is light and simple. In fact, men can also use it if it is not possible to work out in the gym, if there are contraindications for power loads and due to other circumstances.
Such an erroneous opinion has developed due to the fact that most fitness clubs are open only for girls, training involves a gentle regime, and even a child can handle the simulators. This is the so-called female fitness for the lazy."
In fact, fitness exercises can not only lose weight, but also improve indicators such as:
- the state of the cardiovascular system;
- force;
- flexibility;
- muscle endurance;
- coordination of movements;
- rapidity;
- reaction;
- ratio in the body of muscle and adipose tissue.
Accordingly, for men, fitness is also suitable as an effective and fairly simple means of losing weight.
Kinds
picking up effective fitness exercises for self-study, the main thing is not to get confused in the directions. Each of them will help bring the figure into perfect condition, but the methods for achieving results differ significantly.
So first decide what is closer in spirit to you, and most importantly, what you can handle:
- water aerobics;
- bosu - weight loss with the help of the bosu balance trainer in the form of a hemisphere;
- zumba aerobics;
- callanetics - a combination of yoga, static loads and stretching exercises
- crossfit (ideal for men) - combination interval training, heavy and athletics, plyometrics, gymnastics, powerlifting, kettlebell lifting;
- pump aerobics - strength exercises with a mini-barbell barbell: presses, squats, tilts;
- Pilates;
- pylon (pole dance);
- Nordic walking;
- slide aerobics - work with a special slide board, recommended primarily for slimming the hips;
- step aerobics;
- stretching - stretching exercises that are designed specifically for girls;
- belly dance - great fitness to work out the press, burning excess fat on the abdomen and hips;
- fitbox - a combination of aerobics and Thai boxing;
- fitball aerobics - losing weight with a large elastic ball;
- fitness aerobics;
- roller skating fitness (burns more calories than regular running);
- fitness yoga.
Many directions are difficult for self-study, so it is better to master them in a fitness center. The trainer will always tell you how to perform them correctly, in what quantity, determine the load, and help draw up a training program. At home, it is best to practice fitball and aerobics - the easiest, but no less effective methods.
Inventory
For homework, you may need the following equipment:
- rug;
- gymnastic wheel / roller;
- dumbbells;
- : exercises on a fitness ball will help to work out the most problematic areas of the figure;
- weighting agents;
- expander;
- portable trainers;
- rotating disks;
- rods.
Watch videos on how to use each of these projectiles to see if you can use them in your case. It is not necessary to purchase everything: a fitball will be enough for someone, and some will prefer power loads with dumbbells, weights, barbell, etc.
The choice will depend on which problem area you plan to work out more thoroughly than the others and what set of exercises you have looked after.
In order for training to contribute to weight loss, do not ignore the recommendations of professionals.
- Preliminary consultations with a therapist and trainer are required.
- Be patient: weight loss will become noticeable only after a month (this is the minimum period).
- During the exercise (30-45 minutes), nothing should distract you.
- Physical activity should increase gradually: let the first lesson last only 10 minutes, but by the end of the month you should stretch it to 45 minutes; first, hold the “bar” for 5 seconds, after 4 months - already 15 minutes. Do not be lazy to load the body, but for the first time look at the complex for beginners.
- Fitness weight loss involves not only doing exercises, but also following a non-strict, but balanced (better) diet. Don't bypass protein shakes own cooking.
- Don't skip the workout.
- Alternate days intense training with days of complete rest.
- Drink enough throughout the day.
And most importantly, exercising for weight loss in a fitness club will help you achieve results much faster than self-study Houses. They are developed by professionals taking into account individual characteristics. It is very difficult to objectively evaluate your own parameters.
Complex for homework
Fitness exercises at home can be performed by both men and women of any age. Their simplicity allows even beginners to practice. The main thing is not to overdo it with repetitions. If you feel tired, it's time to take a break and then resume your workout.
For the stomach
First of all, girls need abdominal fitness exercises to make their waist slim.
- Lie on your back, hands behind your head, legs straight. Raise the body, touching the knees with the chest.
- Lie on your back, hands behind your head, bend your knees. Twist so that the elbow touches the knee of the opposite leg.
- Lie on your back, hands behind your head, legs straight. Raise your legs at about a 45° angle. Fix for 5-7 seconds.
- Lie on your back, hands behind your head, legs straight. Raise your legs perpendicular to the floor, slowly lower. Rock them to the side.
- Fitball: lie on your back, throw your legs on the ball, hands behind your head. Rise up, lifting your head and shoulder blades off the floor.
- Hula hoop spinning (at least 15 minutes).
- Twisting the case on rotating disks.
To lose weight at home, you can shake the press or master the "bar" - they are also included in the program of many fitness workouts.
For legs
If the hips and buttocks have become loose due to cellulite, and it’s time to lose weight on the calves, you should definitely include fitness exercises for the legs in the complex.
- Lie on the floor, palms under the buttocks, raise straight legs up. Bring them together and spread them apart.
- Get on your knees, stretch your arms forward. Sit alternately on each buttock, tilting the body to the side. Don't lose balance.
- Stand up, feet shoulder-width apart, turn your feet and knees outward. Sit down slowly. Stay in the semi-squat longer. Smooth return to initial position.
- Lie on your side. Bend the lower leg at the knee, bring it forward. Raise up with the top straightened leg.
- Fitness exercises for the hips and buttocks performed on the fitball help well. Lean sideways on the ball. Bend the support leg, keep the other straight. Tear it off the floor and lower it.
- Jump rope (at least 15 minutes).
- Work on (10 minutes).
The main task of fitness is the formation of an ideal figure, and she elastic buttocks and steep hips is impossible.
For hands
- Take emphasis lying down. Put your knees on the floor. Get off the floor.
- Stand with your back to a chair. Put your hands on its edge. Straighten your legs and relax. Bend your elbows and lower yourself until your butt touches the floor. Straighten up.
- Fitball: palms - on the floor, legs - on the ball. Push up without losing your balance.
- From mini-simulators for weight loss of hands, use a gymnastic roller.
The first session should last no more than 20 minutes, but gradually increase the time to achieve better results.
Program
You can try a ready-made program that promotes weight loss and body shaping. It is useful for both homework and training in the fitness room.
If you plan to exercise in the gym, it will be both easier and harder for you at the same time. On the one hand, a trainer will be with you, and he will clearly show the execution technique, on which the correct study of problem areas depends. On the other hand, they usually give quite complex programs that beginners will have to master for more than one week. But the more effective they are, they will give the body the maximum load, which means that weight loss will be faster.
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A beautiful body is not always genetic heredity, although this happens, but, unfortunately, rarely. If you want your figure to please you, you should exercise regularly. In the event that you have the means, it is better to purchase a subscription to the fitness center. If you want your body to be in perfect shape, but there is no money, then you can do it with the help of . Eat a large number of programs for beginners. We recommend choosing a load that matches your fitness level.
How to do fitness videos?
To begin with, you should pay attention to the basic rules of fitness. First of all, the first main rule is regularity. Therefore, you should exercise at least several times a week.
- Watch video tutorials that were filmed in. Work on your body and you will look many times better.
If your goal is not just to strengthen muscles, but also to lose weight. It is important to approach the issue of getting rid of extra pounds in a comprehensive manner.
how to exercise by fitness video Many women do not have the opportunity to visit fitness centers because they have small children, but this does not mean that the issue of sports is closed to them. You may also note that many fitness programs are divided into several levels. - this is a great opportunity to save money in a crisis.
How to choose a fitness video?
Today, many experts claim that daily activity according to video lessons can help your body get rid of excess weight. It is also worth noting that there are a huge number of different video lessons on the Internet.
How to choose a fitness video But remember that beautiful body can only be obtained if the schedule of training and nutrition is correct. There are several fitness rules that you must follow, and then the weight will decrease intensively. For example, you must exercise for 25 minutes daily in order to make your figure perfect.
Fitness lessons for weight loss video can be found on sports websites. It is very important that they act on several muscle groups, then your figure will decrease in volume, and over time you will be able to enjoy the results of the work done. Note that it is desirable to include in the training program both cardio, which will help you burn fat, and power loads, which will be aimed at building up muscle mass.
Fitness video for competent weight loss The last important point that will help create perfect figure- it's nutrition. If your goal is to lose weight, then balanced diet should enter into your life, and not be a diet. Many people note that physical activity is ineffective if it is not supplemented with a diet that does not contain harmful and fatty foods.
– This is the best alternative to the gym. To be more precise, this way of training is perfectly complemented. morning jogging and various breathing techniques. You must also take into account the characteristics of your body.
To date, there are a large number of programs that will help pump separate group muscles. These are workouts designed to calf muscles or press.
The abdomen is often noted as the most problematic area, and therefore professional trainers recommend paying special attention to it. The first thing you need to understand is what your body can lose fat layer only if you find the optimal training regimen and supplement the physical with a rational diet. There are a large number of programs that help get rid of belly fat.
Home fitness for weight loss video Home fitness for weight loss video very often underestimated and not considered effective. If you want your body to be in great and toned shape, then we recommend that you pay attention to several factors that you need to consider when training at home. To begin with, you should pay attention to the mood. Training will begin to bring you pleasure only if you do it right.
Download video fitness for weight loss even through the Internet. In any case, you need to decide for what purpose you want to engage. If your main problem is excess weight and body volumes, we recommend focusing on cardio training.
fitness for weight loss video free can be downloaded from any sports site. At right approach You will see results in a couple of weeks.
Benefits of Zumba Fitness
slimming video is your chance to learn how to play sports correctly, without buying various subscriptions and cards. In addition, thanks to the video from the Internet, you will not even need to go somewhere and waste your time. All you need is to download the appropriate video tutorials and start exercising at home, on the mat.
After downloading the video, you will be able to practice, even without the help of an instructor on your own, because the trainer will be right in front of you on the screen. But do not forget that for the maximum result some sports activities not enough, because fitness is not only a sport, it is a lifestyle. This must be taken into account before starting training. Daily loads of this type will not only help you correct your figure, but, above all, you will have a chance to improve your health.
Benefits of Zumba Fitness - You must consider what is no less important than physical ones. First of all, we recommend giving up foods that contain a large amount of sugar, fat, carbohydrates. That is, sweets, buns, and cakes are boldly deleted from our daily diet.
You should also avoid carbonated sweet water. Switch to natural products, eat more fruits and juices. Living in the “fitness” style is a great opportunity to become younger and, most importantly, get rid of bad and harmful habits that spoil your life and well-being. Be young, beautiful and healthy, because you deserve it, take care of yourself, who else but you?
Fitness for weight loss video - video
An hour-long workout 3-4 times a week will help you lose weight and strengthen your muscles, give you a boost of energy and have a positive effect on your appearance generally.
Fitness classes for weight loss
How to organize a gym at home?
This will not take much time and effort. First, choose a room that has enough space for your classes. Second, get sportswear, mat and two kilogram dumbbells.
Fitness is good to do in the evening: best time the interval from 16.00 to 22.00 is considered.
Remember that for an effective result, it is necessary to follow certain rules in nutrition: you can exercise after two hours have passed since the last meal. After fitness classes, you can not eat for two hours.
Any fitness program for weight loss begins with a warm-up and warm-up to avoid unwanted injuries and pain in the future.
Warm-up fitness exercises for weight loss
Stand up straight, take a deep breath, raising your hands up. Exhale as you lower your arms down. Repeat five times.
Warm up the muscles of the neck: alternately turn your head 10 times to the left and right, and then back and forth.
After stretching your arms to the sides at shoulder level, tighten your muscles and tilt left and right, repeating the exercise alternately 10 times in each direction.
Get started with the exercise Mill". Spread your legs shoulder-width apart, stretch your arms to the sides, tighten your muscles and begin to tilt down, touching the opposite foot with your hand. Perform the exercise alternately to the left and right 15 times in each direction.
After that, you need to warm up the muscles of the legs. Stand with your feet shoulder-width apart and alternately swing forward with each foot 15 times.
Finishing the warm-up, restore breathing by repeating the first exercise from the warm-up program.
After that, proceed to the main set of exercises.
Morning running is very different from evening running. Find out all about its benefits.
Cellulite exercises. Learn how to remove excess fat from under the skin.
Exercises for the abdominal muscles
The abdomen is usually the most problematic area. So here you have to work hard to achieve good result. Fitness at home for weight loss for the abdomen is recommended to be performed in a well-ventilated area.
1. Top part abdominals . Lie on the mat, bend your knees and raise them at a 90 degree angle. Put your hands behind your head, your chin should look at the ceiling. Start doing abdominal exercises.
Stretch your head and top body to feet. It is necessary to do 3 sets of 20 times. This exercise works to burn fat and strengthen the muscles of the upper press.
2. Middle part of the abdomen. This standard exercise known to everyone since school. Lying on the mat, bend your knees, cross your arms over your chest.
Raise your body towards your feet. Perform the exercise 15 times in 2 sets. In the future, you can complicate this exercise by fixing your hands not on your chest, but behind your head.
3. Oblique abdominal muscles. Lying on the mat, bend your knees. Stretch your right leg up parallel to the wall, put your hands behind your head.
Stretch your left elbow towards your right leg. Try to reach your leg with your elbow. Perform the exercise 20 times in 2 sets. Repeat the same on the left side.
4. Lower Abdominal. Sit on the mat, straighten your back and stretch your legs forward.
Then push the body back slightly, lowering the lower back to the floor and supporting it with your hands. Raise your legs two inches off the floor. Raise your straight legs up as far from the floor as possible.
Perform the exercise in 3 sets of 8 times.
The break between sets should last no more than a minute.
In the future, you can increase the load by performing more approaches with big amount repetitions.
Exercises for the thighs and buttocks
When practicing fitness in your home gym, special attention should be paid to exercises that burn fat and form muscles in the thighs and buttocks.
Below are several options.
1. Deep Squats. Stand up straight, put your feet at a distance of 80-90 cm from each other. Turn your feet 45 degrees, bend your legs slightly, tilt your pelvis forward.
Start doing deep squats. It is very important that when doing this exercise the back remained straight. Do 3 sets of 15 reps.
2. Lying leg raise. Lie on your right side, stretch the body, pull in the stomach, tighten the muscles of the left leg and pull the foot towards you.
Slowly lift your straight leg up at a 45 degree angle. Do 3 sets of 15 reps on each leg.
3. Forward lunges. Stand straight, put your feet shoulder-width apart, put your hands on your belt and fix the pelvis.
Start lunging forward alternately with your right and left legs. Try to squat as deep as possible. Do 3 sets of 15 reps.
Additional exercises
Home fitness for weight loss provides for various auxiliary exercises. As additional exercises you can perform push-ups that comprehensively strengthen the muscles of the arms, abdomen and back.
You can also use light dumbbells to shape your arms. Take kilogram dumbbells; hands near the abdomen slowly begin to open to the sides and rise to shoulder level, and then lower to their original position.
Do 3 sets of 15 reps.
After the main workout, it is necessary to carry out a five-minute stretch on the muscles involved in the program.
1. Stretching the abdominal muscles. Lie on the mat with your stomach down, place your palms in front of you and slowly raise upper part body, bending in the back.
Hold for a short while in this position, then slowly lower yourself to the starting position and after 10 seconds repeat the exercise 4 more times.
2. Stretching the leg muscles. Stand straight, put your feet at a distance of 50 cm from each other, straighten your shoulders. Raise your right leg and press it to your stomach, clasping your right knee with your palms.
Hold this position for 15 seconds, then slowly lower your leg to the floor. Repeat the exercise with the left leg.
3. Stretching the muscles of the arms and back. Stand up straight, put your feet at a distance of 50 cm from each other, raise both arms up parallel to each other.
Grasp your right elbow with your left hand and gently pull it behind your back. Repeat the same on the other side.
At the end of the stretch, take five calm, deep breaths and exhalations, and then complete the workout.
This set of exercises will take from forty to fifty minutes to complete.
By training according to this program three times a week, you can get rid of extra centimeters, tighten your body and create an attractive silhouette.
But it should be borne in mind that the effectiveness of these exercises directly depends on your diet. Try to eat small meals five times a day.
Be sure to include chicken, fish, fruits and vegetables in your diet. Thus, you will not only achieve an attractive figure, but also rejuvenate your body.
Fitness at home for weight loss video:
A slender, fit figure is always in fashion. In order to have perfect shape it is not at all necessary to visit expensive fitness centers, use the services individual trainer or adjust your schedule with group classes, you can do effective complex exercises completely free at home. Regular exercise will soon bear fruit in the form of burning body fat, pumping up muscles, acquiring elastic skin, saving time and money.
Fitness at home - video exercises for weight loss for beginners
Significant convenience for beginners will bring watching fitness lessons fat burning workouts. From the many options for video clips on exercises, you can choose the most optimal for yourself, based on the level of your physical fitness and starting weight. Most exercise videos are presented either by professional fitness instructors or amateurs who have achieved amazing results doing fitness at home.
To achieve maximum results in a short time, you should do fitness at home daily and intensively. When exercising, you must follow correct technique and watch your breath. Professional instructors recommend lingering for a few seconds at the time of the peak of physical activity when performing any exercise, this is what allows you to pump the trained muscle.
Beginners are advised to gradually increase the load when doing fitness at home, in order to avoid overwork and muscle tear. It is better to perform each exercise of the complex first 10 times in 3 sets, gradually increasing the number of repetitions to 20-25. On average, daily fitness at home should take at least half an hour to lose weight. Before starting to perform the complex of exercises directly, it is necessary to do a five-minute warm-up in an arbitrary form (turning the head, torso, walking in place, tilting to the sides, swinging arms and legs). Properly perform a warm-up, starting from the top of the body, gradually reaching the hips, buttocks and calves.
Video tutorials for women
Fitness at home - video tutorials for losing weight for women:
Video lessons for men
Video - fitness for weight loss for home:
The presented fitness exercises for losing weight for men at home do not require shells, with the exception of a jump rope. You can complement this set of exercises with weights (dumbbells) or with an expander.
Fitness for weight loss at home - photo lessons
For many people who want to lose weight, it is more pleasant to do fitness at home to relaxed or rhythmic music that sets them up for intense workouts. physical activity. In this case, photo fitness lessons that can be performed daily at home will come to the rescue. The main condition of any set of exercises for effective weight loss- daily and high-quality implementation.
morning workout
Fitness at home for weight loss - morning workout:
- Warm up in any form for 5 minutes (tilts, swings, turns).
- Squats. Feet shoulder-width apart, arms extended in front of you. We squat, without taking our feet off the floor, the back should be even. Your knees should be at a 90 degree angle from the floor. We perform 20 times in 3 sets.
- Push ups. Starting position - emphasis lying. We bend our elbows, bending the body to the floor, the back should be flat. Kneeling push-ups are allowed.
- Twisting. Lie on your back with your feet flat on the floor, knees bent, hands behind your head. Gently raise the body, tearing the shoulder blades off the floor, return to the starting position.
- Plank. Lie on your stomach, bend your arms at the elbows at an angle of 90 degrees, emphasis on socks, back straight. Hold in this position for 30-60 seconds, return to the starting position.
- Stretching. In any form for 5-10 minutes. We stretch the body, limbs.
Each exercise must be performed 20 times in 3 sets. Doing fitness every morning at home, you can lose 5 kg in a month, transform your figure, improve your well-being and increase vigor.
Lesson for beginners
How to quickly lose weight for a girl at home - a lesson for beginners should be aimed at all muscle groups problem areas(calves, thighs, buttocks, abdomen). Before starting fitness, you need to do a light warm-up at home: turning the neck in both directions, raising the shoulders up and down, tilting the body to the sides, squats, circular swaying of the hips. Warmed up muscles will be more efficient to pump.
Fitness exercises for a girl for quick weight loss at home:
- Fitness for tightened arms Houses: Get on your knees, straighten your arms. Perform push-ups from the floor, trying to keep your back straight.
- Fitness for weight loss buttocks at home: Legs shoulder width apart. Slowly squat down, bending your knees so that an angle of 90 degrees forms between them and the floor. Stay for a few seconds in this position, return to the starting position.
- Fitness for slim legs at home: Lie on your left side, bending your left leg at the knees and pushing it forward. Straighten the right limb, slowly lift it up, linger in the high point, slowly lower down.
- Fitness for flat stomach Houses: Lie on your back, put your hands behind your head, straighten your legs. Raising straight legs at an angle of 45 degrees, do the “scissors” exercise, lowering the left leg, raising the right leg without touching the floor, then change legs. The faster you swing your legs, the more effectively the press is pumped up.
- Fitness for back flexibility at home: Lie on your back with your knees bent and your arms outstretched. Rhythmically raise the pelvis as high as possible, lingering for a few seconds at the highest point.
Each exercise of the complex must be performed 10-15 times in three sets daily at home.
Workout for weight loss after childbirth
Fitness at home for weight loss after childbirth must be started a month and a half after the birth of a child naturally and two or two and a half months after caesarean section. During lactation, fitness classes are not recommended at all. Young mothers should increase the load gradually. To begin with, it is worth increasing the duration of daily walks with a stroller, after 2-3 weeks you can move on to a light warm-up, and then to more intense workouts.
A set of exercises for weight loss after childbirth at home:
- Lie on your back with your knees bent, feet resting on the floor, palms on your stomach. As you exhale, strongly draw in the stomach and linger for 5 seconds. Take a slow breath and return to the starting position.
- Lie on your back with your knees bent, feet resting on the floor, palms on your stomach. As you exhale, lift your pelvis, pulling in your stomach and tensing your buttocks, while raising your head and pressing your chin to your chest. While inhaling, slowly return to the starting position.
- Lie on the floor, put your feet together, bend your knees. Stretch your arms along the body with palms down. Stretch your legs forward, closing both at the knees, squeeze the fingers of the lower extremities 10 times with force. Return to starting position.
- Lie down on your stomach. The emphasis of the body is on the elbows, put a pillow under the stomach. On the exhale, move the pelvis forward. On an inhale, return to the starting position.
For weight loss after childbirth, it is necessary to do each exercise at home 10-15 times, preferably in 2-3 sets.
Belly program
Fitness lessons for weight loss at home - a program for the abdomen:
- Lie on your back, cross your fingers behind your head, straighten your legs. Raise the body, lifting the shoulder blades and straightened legs off the floor, trying to touch the knees with the chest. Return to starting position.
- Lie on your back, bend your knees, cross your fingers behind your head, straightening your elbows. Do body lifts so that the elbow of the left hand touches the knee right leg. Return to the starting position, repeat the exercises with the right elbow and knee of the left leg.
- Lie on your back with your arms behind your head, legs straight. Raise straightened legs up so that an angle of 45 degrees forms between them and the floor. At the peak, hold your legs in the air for a couple of seconds, return to the starting position.
- Lie on your back, spread your arms to the sides, straighten your legs. Slowly raise straightened legs so that they are perpendicular to the floor. Hold for a couple of seconds, slowly return to the starting position.
- Lie on your back, straighten lower limbs and stretched out his arms on both sides. Raise straight legs as high as possible, tilting them to the left, return to a position perpendicular to the body, then tilt to the right without touching the floor.
Each exercise of this complex for weight loss must be performed 10-15 times in three sets. The more intense the load, the faster the fat will go from the abdomen and sides, the press will be pumped up, the waist will become noticeably slimmer.
