According to a survey conducted among women aged 20 to 45, it turned out that 90% of them are not satisfied with their figure.

Daily stress, nervous tension, sedentary lifestyle, sedentary work, lack of physical activity lead to the fact that the body begins to accumulate extra pounds.

The result is excess weight, discomfort, chronic fatigue, self-doubt, health problems. And the sooner measures are taken to get rid of excess fat, the sooner you can see the result.

Lack of time to visit the gym - no reason to despair! Losing weight at home is considered no less effective. Training should be regular, at least 4 times a week, and exercises for weight loss should be performed as consciously and efficiently as possible. At home, it is recommended to practice in the morning. This will make it possible to "turn on" the muscles, make them work throughout the day, even during normal walking.

Home exercises for weight loss

A basic exercise that involves the muscles of the buttocks, back, legs and even the abdomen is squatting. Correctly performing squats is extremely important. The back should be straight. At the lowest point, the knees should be above the feet.

The load on a specific muscle group depends on the initial position of the feet. Wide leg squats will help slim down your inner thighs. You can tone your buttocks during squats by placing your feet shoulder-width apart. Lunges will help pump up the front, back of the thigh and visually "round" the ass. The execution technique is simple: one leg is retracted as far back as possible, while squatting, the entire load is transferred to the front leg. It is necessary to strive to ensure that at the bottom point the thigh is parallel to the floor.

To avoid addiction, you should change the order of exercises, increase the number of approaches. For effective fat burning, the number of repetitions of each exercise should be at least 30. Mild muscle pain is normal after each workout. If this does not happen, you need to increase the load by adding weight.

Leg Slimming Exercises

The thighs are a problem area for most women. A light morning run will help to give slimness to the legs, which guarantees intensive fat burning. Saturation of the body with oxygen can significantly speed up the metabolism.

Leg Slimming Exercises

The most productive exercise for weight loss is leg raises, lying on your side, stomach or back. The load in this case is directed to the lateral, back, front surface of the thigh. While lifting the legs while standing, the muscles of the buttocks are also included in the work. Exercises should be performed slowly, while exhaling the muscles should tighten.

Side Slimming Exercises

You can reduce your waist with a hoop or hula hoop. This sports equipment helps to increase blood circulation in the problem area, which will contribute to weight loss.

The simplest, but most productive exercise for losing weight on the sides is forward, backward or side bends. A similar exercise, known from the school curriculum - the mill, is also very effective.

We form the waist from the sides

Belly Slimming Exercises

It is impossible to lose weight specifically in the abdomen. Devoting a workout to continuous pumping of the press is simply pointless. Fat will still go evenly from all parts of the body, and excessive stress on the press can lead to an increase in muscle volume in this area. Exercises for the abdomen should be performed at the end of the workout.

7 abdominal exercises

To achieve the result, three basic exercises are enough:

lying on your back, tear your shoulder blades off the floor (without pinching your neck);

lying on your back, straight legs raise to an angle of 90%;

"scissors" - lying on your back, alternately reduce the left elbow with the right knee and vice versa.

These exercises will make it possible to effectively pump the upper, lower, oblique muscles of the press.