Top 8 Effective Weight Loss Exercises

Spring is already in the yard, soon it will be time for short skirts and dresses. If you have not had time to prepare to show a little more of your body than it was in winter, do not despair. We will give some effective recommendations for weight loss and body shaping. There are many recommendations and methods for rapid weight loss. You choose for yourself which method to follow. We will consider only a few of the most effective exercises, do them together and improve with the portal estet-portal.com

How does exercise affect weight loss?

As you know, physical activity directly affects the metabolic process, i.e. promote fat burning in the body. Even if we just add intensive outdoor walks for at least half an hour per hour a day, we can get a weight loss of 1-1.5 kg.

It is important not only to increase physical activity, but also to observe the training regimen:

• training 3-4 times a week for 1 hour;
• rest between exercises should ideally not exceed 30 seconds when you are doing a load on one muscle group;
• try to use all the muscle groups of your body in training so that the load is distributed evenly;
• watch your breath;
• do not exercise immediately after meals and before bedtime;
• increase the load gradually to avoid injury and overwork;
• don't drink a lot of water while exercising;
• before training, be sure to take the time to warm up for 3-5 minutes to warm up and prepare the muscles.

What exercises are the most effective for weight loss?

1. Planck. It can be performed, not only on outstretched arms, but also on the elbow bend. Start over with 30 seconds, 2-3 sets. Then increase the time to 60 seconds. Just watch what load your body can withstand. This exercise tightens the entire muscle corset.

2. Squats and half squats are needed to reduce the volume of the inner side of the buttocks and thighs. Start with 20 reps, three sets each. You can start with a break between sets for about a minute. Be sure to keep your back straight and your feet hip-width apart. To increase the load, use dumbbells.

3. Lunges will also help to make hips slim and tighten the buttocks. They can be done forward, backward, and to the side, depending on which area you have is more problematic and where weight loss is most needed. Exercise should be done 15 times in 3 sets. You can gradually increase the number of repetitions, and use dumbbells for additional load.

4. For the abdominal muscles and the lateral muscles of the waist, we do twisting. Lying on your back, raise the upper part of the body by 45 degrees. We do exercises forward and with a bias to the right and left, 20 times in three sets. We follow the breath, while inhaling we return to the starting position on the back.

5. Raising the legs is also good for strengthening the muscles in the abdominal area. We do the same as when twisting, only lying on our backs, we raise our legs: first to the level of 45 degrees, then 90 degrees, then to the starting position, through fixation at 45 degrees. We do 20 times in 3 sets, in the future the number of repetitions can be increased.

6. Push-ups from the floor. To begin with, you can do push-ups, standing not on your toes, but on your knees, while the main emphasis is on the area above the patella so as not to damage it. We do 10 times for 2 sets, then increase the load up to 20 times per set.

7. With a strong weight loss, often the chest also loses its elasticity and begins to sag, in order to exclude this, we do this exercise: standing, back straight, legs shoulder-width apart. We raise our hands to chest level, bend at the elbows, put our palms together. With force, we begin to put pressure on the palms and count to 10. Let's go. And so 5-10 times.

8. We make a bridge to thoroughly strengthen the abdominal muscles and gluteal muscles. Lie on your back, bend your legs at the knees, raise the pelvis to the highest possible height, lower it. You can do this exercise with fixation at half the pelvic lift, when returning to the starting position, we also fix it in the middle of the range of motion. To increase the load, you can do it with one leg raised up, then alternate legs. 20 times 2 sets.

You can easily master this basic set of exercises and can do it at home on your own, without additional sports equipment and a fitness club. The main thing is desire and perseverance. To fix the result, pay attention to proper nutrition and water regime.

We wish everyone to be slim and beautiful this summer with the portal estet-portal.com