What exercises will help you lose weight at home? This question is asked by many people who want to quickly lose weight without going to the gym or hiring a fitness trainer.
Losing weight at home is not a pipe dream - just follow the instructions, watch your diet and exercise regularly.
To create your diet, you need to know your daily calorie intake. Here is a convenient calculator for calculation
In this material we will talk in detail about the most effective exercises for losing weight at home.
What exercises are the most effective for losing weight?
When creating a training program for weight loss, you should focus on the most effective exercises that will allow you to achieve results in a short time. Here are the main ones:
- Running is an accessible sport at almost any time of the year and in any weather. Develops the respiratory and cardiovascular systems, improves coordination, helps to quickly lose weight;
Read more in our article How to start running - tips for beginning runners and training recommendations.
- Walking at a fast pace is an alternative option for those who have difficulty running;
- Squats – strengthen the muscles of the legs, buttocks, back and abs;
- Push-ups are a good exercise for the whole body, tightening the chest muscles;
- The plank is a classic exercise in any weight loss training complex. During execution, almost all muscle groups of the body are tense;
- Jumping – You can do regular jumping, but jumping rope is considered the most effective.
Beer belly: a comprehensive solution
Men of all ages wonder: how to get rid of beer belly? To feel good, you need to get rid of accumulated fat deposits. The solution to the problem should be approached comprehensively :
- gradually reducing the consumption of the foamy drink, eliminating it from the diet as an appetite stimulant;
- balance your diet: avoid snacking on the go, lack of breakfast, late heavy dinners;
- regular physical exercises that promote breathing training, improve blood circulation, and strengthen the abdominal muscles;
- cosmetic procedures on the recommendation of a doctor: tightening the abdomen into a corset, body wraps.
Together, proper nutrition, physical activity, and an active lifestyle will help you regain your lost shape and health. You can exercise at home or by visiting a fitness club. Dietary nutrition will be an additional positive factor contributing to solving the problem of how to get rid of a beer belly for a man.
Exercise at home
You can do simple exercises without leaving your home that will bring relief and restore physical fitness . The main recommendations on how to get rid of beer belly are as follows:
- classes lasting from half an hour to an hour and a half, with a gradual increase in time;
- you should start with the simplest exercises: walking, running, squats, jumping rope, bending and turning to the sides, the “scissors” exercise;
- gradual complication of physical activity: plank exercises, running with high knees, squats with dumbbells, abdominal complex.
These simple sports activities are available at home and are quite effective with regular approaches.
Fitness training
If a person is seriously thinking about how to quickly get rid of beer belly, then it is better to find time to visit a fitness center. Training under the supervision of a specialist, discipline and the right load will give quick results . The most popular exercises among men are:
- bending to the sides using weights;
- lifting the body on a special inclined bench;
- crunches (with a fitness ball);
- exercises on the horizontal bar (hanging leg raises and others).
The loads on the equipment are controlled by experienced trainers, become more difficult gradually, and do not pose a health hazard.
Healthy diet
Exercise will be beneficial if you eat a balanced diet. It is important to adhere to simple and effective nutritional rules:
- The diet should include: a full breakfast, lunch, dinner.
- It is better to divide your daily food intake into 5 servings containing all the necessary proteins, fats, and carbohydrates.
- Energy expenditure must be greater than the calories obtained from food (creating a deficit).
- Limit or eliminate the consumption of fried and fatty, sweet foods and flour products, smoked meats, alcohol, give preference to stewed, boiled, baked dishes.
- Control the daily amount of water you drink – 10-12 glasses (up to 2 liters).
- Introduce fresh fruits and vegetables, whole grain products, low-fat meats, and fish into your diet.
- Don't overeat . It is especially important to have dinner no later than 3 hours before bedtime.
To properly distribute calories, you can follow a special table or develop a daily menu.
Abdominal exercises
Exercises to strengthen the abdominal muscles involve a complex load on all abdominal muscles, including the lateral ones.
Plank
Take a lying position, then bend your elbows and lean on your forearms. Legs should be stretched back, toes resting on the floor. Elbows perpendicular to shoulders. Try to hold out in this position for as long as possible.
Ab crunches
Lie on your back, put your hands behind your head and clasp them together. Pull your legs towards you. It is better to have someone hold your feet - this will make it more convenient to perform twists. Begin to raise your body to your knees and then lower it to the starting position. Repeat 15-20 times, doing 2-3 approaches.
Lying leg raises
Lie on the floor and place your arms along your body. Bring your ankles together, lift your legs off the floor about 15 centimeters. Raise your legs slowly, keeping them together until a 90-degree angle is formed between your hips and upper body. Then return your legs to the starting position. Do two to three sets of 15 repetitions.
A set of exercises for a flat stomach
Reverse crunches
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
Raising legs to arms from a lying position (with a fitball)
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
Oblique crunches on an incline bench
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
Rotations of the body with a fitball in hands (inclined)
- 3 sets of 20 reps
- Body part: Press Equipment: Fitball
Russian crunches on a block lying on a fitball
- Lie with your back on the fitball so that it is at an angle of 45 degrees to the floor, place your feet wider than your shoulders, bend your knees at a right angle, and press your feet to the floor. Take the medicine ball with both hands and hold it in front of you, elbows slightly bent. Twist to the left, bringing the ball in the direction of movement, while twisting your hips to the right. 3 sets of 20 reps.
- Body Part: Press Equipment: Block
Side bends with dumbbells
- 3 sets of 20 reps
- Body part: Press Equipment: Dumbbells
Exercise "Frog"
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
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Exercises for buttocks and thighs
One of the steps to a beautiful, slender body is pumping up the buttocks and thigh muscles. Read more about exercises that will help with this.
Lunges
Stand straight, feet shoulder-width apart. Take a step forward, bending your front leg at a right angle, and lift your back leg, placing it on your toes. The back should be straight. Return to the starting position and switch legs. A couple of sets of 15 repetitions will be enough.
Gluteal bridge
Sit on the floor, stretch your arms along your torso, your feet should be shoulder-width apart. Lift your buttocks off the floor, resting on your feet. Hold this position for 10-15 seconds, then lower yourself to the floor and repeat the exercise.
Exercise No. 1 – raising your hips from the floor in a lying position
We lay a gymnastic mat on the floor and lie on it with our backs. Arms along the body, palms facing the floor. We bend our knees and lift them with a deep breath, trying to bring them to shoulder level.
This is what performing the exercise in the positive phase looks like
We fix this position of the body for 5-10 seconds, depending on our capabilities. After this, we exhale, simultaneously returning to the starting position. An important point - try to feel the work of the abdominal muscles, if necessary, strain them additionally. Perform 8-10 repetitions.
Hand exercises
Exercises that work your biceps and triceps will help you remove excess weight from your arms.
Push ups
Take a lying position, place your arms perpendicular to the floor, straight at the elbows. Perform push-ups, trying not to arch your back and pelvis. Do about 15-20 push-ups per set. For those who find it difficult to do push-ups in the classic style, you can try push-ups from your knees or push-ups from a bench.
Dumbbell Curl
The exercise actively pumps up the biceps and triceps. Stand up straight, take a dumbbell (or dumbbells) in your hands. Bend your elbows, bringing the projectile to your shoulders, then return your arm to its original position. Can be done while sitting.
Pull-ups
If you have a horizontal bar at home or in the yard, then pull-ups or a regular hang on the bar will help you comprehensively pump up your shoulder girdle, get rid of excess weight on your arms and strengthen your muscular system, as well as your abs. Climb onto the bar, spread your arms at a comfortable distance and begin to smoothly, without jerking, pull your body up, placing your chin above the bar.
For those who find it difficult to do pull-ups, you can try a regular hang on the bar for a while.
Read more about how to learn how to do pull-ups correctly with tips and technique.
Waist exercises
For most people losing weight, an important indicator is waist size. This part of the body acquires the necessary shape after performing the following exercises.
Bike
Lie on the floor, you can put your hands behind your head, squeezing them into a lock, or you can put them parallel to your body. Raise your legs up and start doing movements similar to what a person does when riding a bicycle: alternately bend your knees and pull your legs closer to your chest, making amplitude movements.
Leg movements in the air
Take a lying position, stretch your arms in different directions, lift both legs up. Press your legs together and begin to swing them together in one direction and then the other. Do 2-3 sets of 20 repetitions.
Synchronized lifting of the body and legs
This involves working the rectus abdominis muscle at full capacity. The exercise is performed from a horizontal position, lying on your back. Legs bent at the knees and standing on the floor, hands behind the head, chin pressed to the chest. As you exhale, simultaneously raise your body up as much as possible, and your legs at an angle of 90 degrees. We try to reach more with our elbows towards our knees. While inhaling, we also simultaneously place both legs and body on the floor. The “landing” must be synchronous. We carefully ensure that the angle of the knees does not change. When lowering your legs down, the trajectory of movement should correspond to an angle of 90 degrees, that is, when you put your feet on the floor, your heels should not be near your buttocks. By the middle to the end of the approach, a burning sensation should form in the upper part of the abdomen, and tension in the lower part.
How much to do:
2 sets of 1 minute each. For the last 10 seconds of each approach, we perform the pulse only with the body, without the participation of the legs, in a short amplitude.
Chest exercises
These exercises strengthen the muscular corset of the chest and allow you to tighten your bust.
Burpee
This exercise is an effective gymnastic complex and consists of several stages.
- Stand up straight, straighten your back, lower your arms along your body;
- Perform a squat, but do not straighten back up, but place your hands on the floor;
- From this position, jump your legs back and take the position from which you do push-ups;
- Now, also jump, pull your legs back and take the position from point 2;
- Jump up with your arms raised.
Palm clenching
Place your hands in front of your chest, bring them together and clasp them in your palms. The fingers should be pointing upward. Stay in this position for a while, applying maximum effort. Then open your palms, rest and try again.
Side exercises
These exercises will help remove fat deposits from the sides, and also pump up the lateral abdominal muscles.
Leg raises while lying on your side
Sit on the floor and turn to one side. Raise your body slightly, bend your elbow and place your hand under your head, with your other hand resting your palm on the floor. From this position, tighten your abs and, as you exhale, lift both legs off the floor, lifting them. Stay in this position for a few seconds, then lower your legs to the floor. Perform 30 repetitions on each side.
Side bends
Stand straight, place your hands on your hip joint. Tilt your body as much as possible to one side as you inhale, and as you exhale, bend to the other side. 25-30 repetitions in each direction will be enough.
Exercise Tips
Some tips for beginners. They will help you avoid unpleasant injuries and make your workouts much more effective.
- Don't forget about warm-up exercises. Before each lesson, you should warm up your muscles and prepare your body for stress;
- Take breaks between approaches, do not try to take exercises in a hurry and quickly complete the workout. This will lead to fatigue and muscle injuries;
- Try to do the exercises correctly. Follow the technique. This way you will definitely protect yourself from injuries and get the greatest effect from your training;
- Drink water between sets to avoid dehydration;
- After exercise, you should not take a full meal, this will negate all efforts to burn fat;
- Read more about diets for weight loss.
- Combine exercises with cardio training - running, swimming, walking or cycling. Exercise will help you lose weight quickly at home, but the greatest effect can be achieved when combined with proper nutrition and other types of activity.
Weekly training schedule
A weekly training schedule that can be customized and combined depending on your level of physical fitness. Following a diet and performing this complex will help you quickly lose weight and get the desired result.
- Day 1 – warm-up, plank, crunches, push-ups, burpees, side bends;
- Day 2 – jogging, warm-up, lying leg raises, gluteal bridge, lunges, pull-ups;
- Day 3 – rest;
- Day 4 – warm-up, curling arms with dumbbells, cycling, moving your legs in the air, bending to the sides;
- Day 5 – warm-up, plank, crunches, plank, lunges, bicycle, burpees, side bends;
- Day 6 – rest;
- Day 7 – jogging, warm-up, leg raises lying on your side, cycling, pull-ups, crunches, plank.
Ways to get rid of belly fat
The process of burning fat is not easy and requires some effort. It is difficult to exercise when you are severely obese. You can hardly count on instant results. If you persistently engage in small workouts, then after 10 days the fat deposits will begin to melt. Doctors recommend starting with walking, moving on to easy running over short distances, gradually adding strength exercises and cardio training. And of course, breathing exercises .
Powerful method of burning fat
Exercise will help you get rid of the beer belly, improve muscle tone, and strengthen the immune system. Their peculiarity is that the emphasis is on a specific muscle group. The following directions are distinguished:
- Upper chest , triceps, shoulders. In a lying position, lift dumbbells, straighten your arms with bends, from behind your head.
- Back, stomach . Bent-over barbell lifts, leg curls and leg raises, arm curls, weighted with dumbbells.
- Leg muscles . Squatting, leg extension and bending on a machine.
Experts recommend being careful about increasing loads and using equipment to avoid muscle strains and tears.
Cardio training as a way to get rid of belly fat
This type of exercise helps improve heart performance, reduce weight, and tighten the abdominal muscles. Sequencing:
- Warm-up to warm up;
- quick push-ups from the floor with increasing time;
- running in place;
- jumping using a rope;
- cycling.
Cardio training should not be a boring routine; exercises should be varied and set an accessible goal.
Breathing exercises and beauty treatments
Breathing exercises have a beneficial effect on the process of losing weight. These activities are possible for men who are extremely overweight and will not cause any discomfort. There are many exercises, they have their purpose. Among those that help get rid of beer belly are:
Lying position. Inhale, exhale, pull in your stomach, fix the position for seconds. Exercise allows you to remove fat in the sides and abdomen, strengthen muscles, reduce stress and pain in the back area.
Medicine offers cosmetic methods as a complement to proper nutrition and exercise. Wraps have a good effect. They can be done in a salon or at home. You should take a shower first. Wrap a cloth soaked in a solution of apple cider vinegar (1 to 3), diluted with water, around the problem area. Apply film on top and put on warm clothes. The procedure will take half an hour. Then take a shower again.
Getting rid of belly fat is not an easy task, requiring desire and effort. Patience and the right lifestyle you get results
