Seven best exercises for weight loss at home

13 May 2025

When you are thinking of losing weight by several pounds, you should immediately think not only about diets but also for the most effective exercises. I offer modern fitness clubs very different equipment: power simulators, corridors, elliptical simulators, fixed bicycles, dumbbells, bars and other options. But all this is essential for weight loss without failure? In my professional look - no! Indeed, if you do not have the opportunity (more often due to lack of time) to visit a gym, you can use very effective exercises that can be performed at home. The subject of position is the best exercises for weight loss at home. Type

Keep in mind that these are not only accidental exercises. These exercises are chosen on the basis of many years of practice of the training of fitness coach. And all of them have repeatedly proven their high performance in various weight loss complexes and general physical activity of very different levels of people.Initially, a small theory that explains the essence of the matter.What should be exercises for weight loss at home? Not all exercises are suitable for effective weight loss, but only those that comply with certain rules. Since at home we usually deprive the opportunity to use additional equipment, weight loss exercises should be quite complicated. And, of course, they can be performed with a slight additional weight that can be at home: dumbbells, dumbbells, body bar. What is - ordinary water bottles! Slimming exercises must be very energy-member. Bending of the hands with dumbbells, all kinds of Equalibrics in simulators and block systems - all of which are not suitable! We need real exercises that include severely large masses of muscles at work. The load should be decent, to sue and significantly increase the pulse until it is deeply breathing. Otherwise, there will be no necessary hormonal displacements in the body.Exercises should have many degrees of freedom and not limited to bending to a joint at one level. By performing the right exercises, you have to maintain the balance and drain the muscles that were not even suspicious! Such exercises include many different muscles and organs at work. And that's very good! After all, this accelerates metabolism. Exercises must be directed to different zones of the body, and not just to problematic, in which there are folds. So forget about weight loss exercises! Train the whole body. And in the abdominal muscles, just don't forget to do 2-3 extra exercises. So you immediately solve many problems and not only remove your stomach.

And the last one. Weight loss exercises must be performed in a sufficient large number of repetitions: 20-30 or more! Ideally up to 50-60 times. If some of the exercises will be difficult, there will always be their simplified analogs. Remember, for weight loss it is important to make many repetitions!Seven best exercises for weight loss I have chosen the best exercises for you that you can use at home and in everyday life. Many of my customers easily perform them at work, in the office, in a warehouse, next to their car during stops. These exercises.OccupationsConventional occupations performed correctly and in sufficient quantities are one of the best weight loss exercises.Execution of occupation Stand straight, shoulder -to -shoulder legs separately. Hands are lowered along the body. Tighten the bottom of the back and give a small basin back. Bend your knees and raise your hands forward or over your head. At the lower position of the thighs should be parallel to the floor and the back is still tense. The lower back is not rounded! It is important that your knees do not go too far during the squatters. It's harmful! To avoid this, take the basin more intense and turn the body forward. When you bend your feet, take a deep breath, when you expand - exhale. Well, if you can perform at least 25-30 squats. Cool if 50-70. Push -upsPushing from the floor is another wonderful exercise available for execution literally everywhere.Running of push -ups Take the position of attitude lies. If you are not yet in a very good natural shape, use the push -up options with your knees (see the link just below). Put your hands quite large, not less than 85-95 cm. The body and legs must be a line. Turn your elbows and try to touch the floor with your chest. It doesn't always work. But he should fight for it. If it is difficult to push yet, you can bend your hands not in the end, but only in part. This is also very useful. This option is taken, which, however, is very useful. Then straighten your hands to the elbows. Repeat the required number of times. When you bend your hands, take a deep breath. When it expands - exhale. Sitap

SitThis is one of the best weight loss exercises.Sit-up exercise is primarily an abdominal muscle training.Execution of the exercise Lie on a sports carpet, bend your knees up to 90 degrees, stretch your hands to your head. Actively climb your hands and raise your body immediately in a sitting position. Then return smoothly to boot position. If your legs go up when you run a seat, hook them for some heavy element: a sofa, a closet, etc. When you lift the body, exhale, with the reverse movement - you inhale.Sit-up should try to run in 20-30 repetitions. And definitely put something softer under the Serrum area, otherwise you will train this place with many repetitions.BridgeThis exercise helps to lose weight on the buttocks.The bridge is an excellent tool for training the buttocks muscles and the back of the hips.Execution of the exercise Lie on the carpet and bend your knees to the knees around the right corner. Between the legs about 20-30 cm. Fold your hands in your stomach. Raise smoothly and lower the basin, working with the muscles of the feet and buttocks. If the exercise is very easily given, it is worth placing an extra load in the lower abdomen or moving to exercise on one foot (see the link just below). When lifting the pelvis, exhale, when you reduce - inhale.At least 20-30 repetitions must be carried out in this exercise.Shortly Execution technique

Burpee - King Exercise for Weight Loss! But it is quite difficult to do.Implementation There are several options for Burpee.Burpee for Mexed - Classic Push -ups + JumpingBurpee for an average level - push -ups with knees + climbing in position positionBurpee for Beginners - the position is an emphasis that is in + rise in place In general, it all ends up taking the place of lies, and then moving quickly. And repeat many times. Experienced fitness enthusiasts complement it with jumps. Less experienced - just change body position as soon as possible.Breathing when performing the burpee is deep and rhythmic in the pace of movement. Otherwise, you just won't live at the end of the approach! Burpee should be executed at a large amount-at least 20-30 times per approach.PlumpPlanck is an exercise for weight loss in the middle and abdomen. Airplanes are static exercises for the waist and the type.Fulfillment of the front bar Take his place standing on the elbows. The body and legs are in the same line. It is necessary to hold in this position for at least 30 seconds or more.Fulfillment of the side bar Walk

You should take the place of standing on an elbow. The legs must be in each other. It is more difficult to maintain balance. The task is to keep out for at least 30 seconds on one side, and then the same on the other. This is considered an approach.You can breathe when you run boards. But it is best to do it rhythmically, without delay. You can stand in the strips for several minutes when you get up.WalkThe usual walk, which is performed daily, at a good pace, in sports comfortable shoes is one of the most enjoyable weight loss exercises. Just walk and enjoy! What could be better? You should walk on foot daily at least 30-60 minutes. In bad weather, you can replace a walking walk in a hallway. How to properly perform weight loss exercises You can perform them in any order of three to four times a week. But before performing the exercises, it's worth performing a short hot.The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static Exercises - Strips - Perform 30 seconds or more.And walking should be exercised daily for 30-60 minutes or more.Exercises cannot be done at the same time, but break them on different days and participate daily. This is much more effective!Now you know enough about the most effective weight loss exercises. The case is small - use them in practice and enjoy the result. I wish you success!