Slimming exercises for women at home. Full body workout complex

What if you need to lose weight, but there is no way to visit a fitness club? A good result is achievable at home. Do full body fat burning exercises daily and follow a moderate weight loss diet.

Effective weight loss exercises

To lose weight, you need to change a sedentary lifestyle that slows down metabolism to the most active one. You should start the morning with exercises, and set aside half an hour of evening time for home workouts. Use every opportunity for physical activity during the day.

For fat burning, it is useful to replace the ride in the elevator with climbing the stairs, and before going to bed, take a short walk.

Exercises for the entire muscle corset will provide body tone, and for aesthetic weight loss and maintaining health, it is important to follow simple recommendations:

• Remove baked goods and bread from the highest grades of flour from the diet.
• Steam or boil food.
• There are fruits and vegetables that are rich in fiber.
• Do not eat at night, last meal no later than 2 hours before bedtime.
• Drink clean water.

Exercise for the whole body - to lose weight and keep fit is a must. When drawing up a home workout program, it is necessary to take into account the targeted study of problem areas and the state of health. Experienced fitness instructors recommend using effective exercises to strengthen and lose weight.

Back

Forward bends are one of the most effective movements for strengthening and losing weight in the back. To work out the muscles that straighten the spine, you must regularly get up on the "Bridge".

Information and dilution of the shoulder blades improve blood circulation in the trapezius and rhomboid muscles, and also reduce the fatty layer of the neck and collar zone. Exercise "Plank with dumbbell traction" vigorously burns fat due to the work of the broadest muscles of the back, and "Boat" copes well with cellulite in the lower back.

Chest

Dumbbell Bench Press works both types of fibers, making it possible to lose weight without losing muscle mass. Exercise "Push-ups from the wall" women are able to perform a large number of repetitions, thereby providing the necessary intensity for fat burning.

Systematic execution of the "Dry breast" exercise will keep the muscles in good shape, and the static load during "Squeezing the palms" will add elasticity to the chest.

Important to remember: Compliance with a diet is a determining factor in losing weight to a woman's breasts, and physical activity helps to maintain a beautiful shape.

Legs

To lose weight on the legs, as well as to work out the muscles of the whole body, various variations of the Squat exercise are used.Side lunges will perfectly load the legs from the outside.

Exercise "Scissors" or squeezing the ball with your knees will force the adductors to intensively burn fat on the inner thigh. Regular exercise "Bicycle" forms a slender area of ​​the knee and gently works the joints.Calf raises, either standing or sitting, will reduce swelling and give your shins a relief.

Hips

Walking on a stable stool with the knee up is an effective exercise for losing weight.

"Short lunges" purposefully load the hips, give them relief.

When special attention to the inner surface is required, it is necessary to add "Plie-squats" to the set of exercises. To burn fat on the outside of the thigh, you need to practice standing leg swings.

Buttocks

The Deadlift exercise is beneficial for the muscles of almost the entire body and increases the tone of the gluteal muscles. For intensive weight loss of the buttocks, it is necessary to perform "Legs backward" and wide lunges.

"Hyperextension" is a good alternative to the deadlift, the exercise does not load the knees and quads. The “gluteal bridge” effectively increases muscle volume and also reduces fat on the lower back and buttocks. Exercise "Walk on the buttocks" strengthens the muscles of the pelvic floor, and works out the hamstrings.

Arms

"Reverse push-ups" based on a chair or the edge of the sofa, great load on the triceps area, and remove fat from the armpits. The different arm curls tighten and strengthen the anterior shoulder muscles.

Exercises "Scissors" and "Rotations of the crescent moon" evenly burn fat from the surface of the hands. Dumbbell Up Press engages the triceps, trapezius and deltoid muscles and creates a beautiful shoulder girdle shape.

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Stomach

The regular crunches work great on the upper abdomen, while the Reverse Crunches exercise reduces body fat and strengthens the muscles of the lower abdomen.

"Side and oblique crunches" accentuate the waist, and the exercise "Bends to the sides" gets rid of fat deposits on the sides. "Circular rotations of the legs" have a complex effect on the muscles of the press. To tighten the protruding belly, you must systematically do the "Vacuum" exercise.

Waist

For a slender and attractive waist, you should do "Torso Pivots" or "Mill", which cause the oblique abdominal muscles to contract intensively.

Exercise "Turning the legs while lying on the floor" actively burns fat in the problem area, and strengthens the press. "Side bridge" and "Raising the legs while lying on the side" perfectly tone the lateral muscles and reduce waist coverage.

Neck

For a noticeable weight loss of the neck, exercises should be done in a complex way as for the muscles of the whole body. The "movable bridge against the wall" should be supplemented by tilting and throwing the head back.

Hand resistance is used to raise muscle tone.

The exercises "Rotating the head" and "Writing with the nose" effectively burn fat reserves. It is necessary to perform exercises for weight loss of the neck slowly and for a large number of repetitions.

Face

Writing words in the air with a pencil between your teeth increases the weakened facial muscle tone. Patting the double chin with the back of your hand will force the facial muscles to participate in burning fat.

Repetition of all vowels, lifting and lowering of the corners of the lips perfectly adjusts the lip area. The exercises "Got some water in your mouth" and "Childhood" effectively tighten the cheeks. To train the eyelids, you need to put your fingers to the corners of your eyes, pull the skin to the sides and at the same time clap your eyes.

A set of exercises for training

For even weight loss, it is better to work out the muscles of the whole body, and not focus on individual exercises. In order to achieve noticeable results, you need to learn the correct technique and follow the exercise system. Fat burning workouts should be done daily. The lesson should start with a warm-up, and after the main part, a cool down is required.

Warm up

Allow 10 minutes to prepare for your workout.A dynamic warm-up will increase the heart rate and give the muscles elasticity, while the articular warm-up will improve blood circulation in the ligaments and tendons. Running in place with your knees raised will increase blood flow to your muscles and raise your body temperature. It is necessary to start the warm-up at a calm pace, without a strong range of movements.

The warm-up should include:

• Tilts and circular movements of the head;
• Rotation in the shoulder and elbow joints;
• Raising arms up and spreading to the sides;
• Body rotation;
• Twisting and various torso bends;
• Rotational movements and swings of the hip;
• Leg curls and foot rotations.

Squats

For the correct execution of the exercise, you need to put your feet shoulder-width apart, placing them in the same plane with your knees. Keep your back straight, with a bend in the lower back, lower your arms along the body. Bring the shoulder blades together, take the pelvis back, and sit down while inhaling. Bend the hips to parallel with the floor, and transfer the body weight to the heels. Rise, exhaling at the top of the lift.

When doing squats, you need to control the main points:

• In the lower position, the knees should not be brought forward beyond the feet.
• You can't stand on your toes.
• It is forbidden to round the upper back and lower back.
• When lifting, do not bring your knees together.

Lunges

At the beginning of the exercise, put your feet hip-width apart, then take a step forward and sit down smoothly. Transfer the load to the front leg, extend the other and rest on the toe. The back is straight, with a natural deflection in the lower back, palms are located on the belt.

The knee joint of the working leg is bent at an angle of 90 ° and is subject to increased stress, so it is important not to allow the knee to protrude beyond the toe of the foot. Exhaling, rise up and place your working leg next to the supporting leg.

"Glute Bridge"

The correct technique for performing the exercise does not provide for any special aspects. Lying on your back, pull your legs to the body and bend at the knees. Strongly rest your heels on the floor shoulder-width apart, draw in your stomach and squeeze your buttocks.

Exhaling slowly, raise the pelvis off the floor so that the body is straightened in a line and the back is slightly arched. Hold in the upper position for a few seconds, and as you exhale, gently return the pelvis to the floor.

"Bridge"

To perform the exercise, you need to lie with your back on the floor, bend your arms and legs. Place your feet and palms shoulder-width apart and press firmly to the floor. Smoothly tear the buttocks off the floor, and arch your back in an arc, lifting the pelvis up. Keep your head in a natural position, do not hold your breath. After pausing, slowly lower the body down.

When performing "The Bridge" it is important to remember:

• You cannot do the exercise without first warming up.
• The buttocks should be raised above the head and shoulders.
• The arms and legs should be straightened as much as possible.
• You cannot perform the exercise only by extending the arms and legs.

"Superman"

Lying on your stomach, stretch your arms forward and keep straight. At the same time, tear off the arms, chest and lower legs from the floor, exhale. Tighten the lower back, bending as much as possible in the lower back, while keeping the hips from the floor surface.

Hold this position for 5 seconds, and slowly descend while inhaling. For those whose muscles are not ready for the load, it is recommended to alternate lifting of opposite arms and legs.

Hanging over the floor

The overhang, well known as the Plank, has no additional movement, so the nuances must be strictly observed. Lying on your stomach, place your elbows at shoulder level so that undue tension is not created in the joints. Clasp the brushes in the lock, legs straight. With a close setting of the feet, it is more difficult to hold the bar.

Before you get into the plank, you need to tighten your stomach, straining your abs, and slightly round your back.

In the correct position, the flat body hangs over the floor with support on the hands and toes. Keep your lower back tense to avoid sagging your belly. The head is in a position where the chin is perpendicular to the spine. While holding the bar, breathing is even and without delay.

Push ups

The starting position for push-ups is an emphasis lying on straight arms, with a setting shoulder-width apart. The distance between the feet does not affect the performance of the push-ups. Keep the body straight, straining the buttocks and abdominal muscles. Bending your arms, take a deep breath, and touch the floor with your chest. Exhale smoothly throughout the entire rise of the body.

When performing the exercise, it is important:

• Observe the setting of the palms at the level of the middle of the chest.
• Do not bend in the lower back.
• Avoid too much elbow extension and sagging hips.

"Jumping"

In order to prevent various injuries, you need to warm up the ankles and knee joints before jumping. In the starting position, put your legs together, lower your arms along the body.

Lower your shoulders, tighten your abs, keep your back straight and a little tense. With the explosive effort of the muscles of the thigh and lower leg, push the body upward, stretching the feet. Land on your toes, slightly springing your knees.

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Raising the legs

To perform the exercise, you need to lie on your back and press your lower back tightly, put your hands along the body. With the effort of the abdominal muscles, lift the hips off the floor and, exhaling, raise them to an angle of 60 °. Hold your legs up for 2 seconds, and while inhaling, lower them without touching the floor with your heels.

In order not to reduce the load, you must not take your head off the floor.

Beginners and women with weak abdominals should start with alternating leg raises.

"Rotation of the legs"

Sitting on the floor, rest your straight arms on the floor behind your body. Straighten your legs at a 45 ° angle so that your body resembles the letter "V". As you exhale, turning the pelvis, lower your legs in a circular motion closer to the floor.

Continue the rotation, turning the pelvis to the other side, and return the legs to their starting position. The exercise should be performed alternately in each direction.

"A bike"

Before starting cycling crunches, you need to take a supine position with your lower back pressed. Bend your hips at an angle of 90 °, keep your shins parallel to the floor.

Raise your shoulders, and clasp your fingers behind your head. As you exhale, pull the knee to the opposite elbow, while stretching the other leg. Performing rotational movements, it is necessary to additionally strain the press.

"Scissors"

Important: the exercise is performed only on a hard surface... Lie on your back, bend your hips and stretch your arms along your torso. Place your palms under the buttocks, place your feet on the floor.

Taking a breath, raise your shins and stretch your socks. With the strength of the abdominal muscles, keep the legs above the floor at an angle of 30 ° -90 °. First, spread your legs to the sides, then bring them together and cross them.

"Twisting"

Lie on your back, lock your fingers behind your head, and spread your elbows to the sides. Beginners are allowed to cross their arms over their chest. Bend your hips and place your shins on a piece of furniture. Exhaling, twist the body, and pull the shoulders to the pelvis.

In the final position, the back is rounded, and the abdominal muscles are strongly contracted. You can't bring your elbows and strain your neck, and press your chin to your chest. On inhalation, return the body to a horizontal position.

Hitch

After exercise, it is necessary to normalize the pulse, lower the heartbeat, and relieve the tension of the nervous system. A correctly executed hitch promotes rapid recovery from stress, and the return of the contracted muscles to their original state. Stretching will increase the elasticity of ligaments and muscles, improve blood circulation in the body, and promote the elimination of toxins from the body.

For an effective cool-down, you should perform simple movements and exercises:

• "Dizziness";
• Pressing the elbow to the shoulder;
• Pull your elbow behind your back;
• Reclining or supported slopes;
• Reduction of hands behind the back;
• Stretch marks in the doorway;
• Exercises "Crescent" and "Cobra";
• Pull your leg back.

"Training program"

Monday

At the beginning of the week, strength training should be carried out to strengthen the muscles, since the body is well restored after the weekend. Before training, you need to spend 15 minutes. active warm-up of the whole body to prepare muscles and ligaments for the upcoming load. Perform all exercises for 15 repetitions in 3 sets.

Basic training includes exercises for all muscle groups:

• "Deep squats";
• "Wide lunges" - a specified number of repetitions is performed with each leg;
• "Plank with a dumbbell row" - you need to do 15 reps with each hand;
• "Push ups";
• "Press dumbbells up";
• Dumbbell Curl;
• "Twisting";
• Raising the legs.

For aerobic exercise, jumping rope is well suited, you need to do it 3 times for 60 seconds. As a hitch - 10 minutes. stretching of all muscles.

Tuesday

Circuit training day, perform all exercises in turn for 15 repetitions. During the workout, you need to do 3 circles. To prepare your heart for the upcoming load, you need to include running on the spot in your warm-up.

Exercises of the main complex:

• "Plie squats";
• "Push ups";
• "Glute Bridge";
• "Superman";
• "Scissors";
• Jumping in place - 30 times.

Breathing exercises should be added to the cool down to bring the heart rate back to normal.

Wednesday

Day of power and aerobic exercise. The main workout consists of 3 sets of exercises, each should be done for 20 repetitions. Taking into account the activity of the upcoming workout, the warm-up should include rotating movements, warming up the joints and ligaments.

The lesson consists of exercises:

• Squats with arms raised in front of you;
• "Leading the leg back" - perform each leg for 20 repetitions;
• "Reverse push-ups";
• "Hyperextensions";
• "A bike".

As a hitch - 5 minutes. stretching the legs and back, and for fat burning, walk for 30-45 minutes.

Thursday

It is necessary to perform a workout with an emphasis on problem areas. A short warm-up consists of rotational movements of the legs and arms. To increase the fat burning effect, perform all exercises for 20 repetitions in a circle, with a rest between sets of 30 seconds.

For a lesson, make 2 circles, which include:

• "Wide lunges" - do 20 repetitions with each leg;
• "Push-ups from the wall";
• "Buttock Bridge";
• "Extending the arms up" with a light dumbbell;
• "Superman";
• "Swing your leg to the side";
• "Twisting";
• Jumping rope - 30 sec.

During the hitch, it is good to stretch the muscles of the arms and legs, and do breathing exercises.

Friday

During training, you should work out the maximum number of muscles, for this, perform 2 sets of all exercises. To increase the effectiveness of the lesson, the warm-up should include swings, rotations with arms and legs, as well as turns and tilts of the body.

In each set, do 15 repetitions of the following exercises:

• "Short lunges" - do 15 repetitions with each leg;
• Legs Back - Do 15 reps with each leg;
• "Bridge";
• "Push ups";
• "Hanging over the floor" - 60 sec.
• "Squeezing the palms in front of the chest";
• "Twisting";
• "Rotation of the legs" - perform 15 repetitions in each direction.

As a cool-down, do 50 jumps in place and a full-body stretch.

Saturday

Add exercises to work out to work out problem areas. In the first part of the lesson, alternately perform exercises on the legs - 2 sets of 15 repetitions, after which the upper body is similarly worked out. Exercises for the press are performed separately.

Include running in place with raising the knees in the warm-up, and in the main workout:

• "Squats";
• "Leading the leg back";
• "Side lunges";
• "Glute Bridge";
• Before working out the top, do 50 jumps in place;
• "Bench press of dumbbells";
• "Superman";
• "Push ups";
• "Hanging over the floor" - 60 sec.

To increase fat burning, perform jumping rope 2 times for 60 seconds... The cool down should start with breathing exercises and stretching the legs.

Sunday

A day of muscle recovery and active aerobic exercise, you need to walk for 60 minutes.

To trigger hormonal processes, two sets of abdominal exercises should be performed before cardio training:

• "Twisting" - the maximum number of times.
• "Bicycle" - 20 reps with each leg.
• Lateral bends - 50 reps in total.

For aesthetic weight loss and maintaining tone, daily exercises for the muscles of the whole body are necessary, as well as strict adherence to the diet and aerobic exercise. The correct technique must be learned and followed to avoid injury and improve the effectiveness of home workouts.

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