Losing weight with home exercises: impossible? Of course not!
To lose weight, diet is important, but exercise is just as important.
We can all do a bodyweight workout using the weight that nature has given us: that of our own body.
In this article I recommend you the best exercises to lose belly and hips weight, firm your buttocks and slim your legs, to be done comfortably at home.
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Exercises to slim down your belly and hips
If your goal is to lose weight from your belly and hips, you will need to include a workout cardio aerobic in your routine, with medium-high intensity exercises, together with specific exercises for the abdominals:
Jumping jack
Standing, keep your legs together and your arms at your sides. Raise your arms above your head while simultaneously making a jump spreading your legs. Return to the starting position and repeat the movement.
Running on the spot
Start by walking in place with your legs raised to your chest, gradually increase your speed until it becomes a jog with jumping in place.
Mountain climber
Assume the plank position, with your entire body in one line. Start by bringing your right knee to your right elbow, stretch your leg and do the same thing with your left knee toward your left elbow. Keep your core engaged throughout the exercise and try to gradually increase your speed.
Bicycle crunch
An excellent exercise to train the lateral abdominals, the area where fat on the hips is concentrated. Lie on your stomach, place your hands behind your neck with your elbows open. Stretch your right leg, bend your knee and bring it towards your chest, simultaneously bringing your left elbow closer together. Repeat the movement with the other leg.
Russian twist
Start from a sitting position with your knees bent and feet on the floor. Contracting the abdomen, detach your feet from the floor and alternately rotate your torso from side to side. This exercise is already effective if done with your body weight; if you want to make it more intense, try it holding a weight in your hands (even a bottle of water will work).
Exercises to tone legs and glutes
What exercises can we do at home for Lose weight on your legs and tone your buttocks? Here are the best exercises to include in a medium-high intensity workout to achieve results in a short time:
Squat jump
A dynamic exercise that allows you to tone your legs and glutes completely. Start standing with your legs open at the height of the pelvis. Bend your knees down with your buttocks down, taking care that your knees do not overstep the tips of your feet. Hold for a second, then return up with your buttocks by making an upward jump. Repeat the movement.
Step up
The step up is one of the best exercises to firm your glutes. In the gym it is performed with a special tool, but at home you can simply use a rise as a step or a stable chair. Start the exercise by stepping onto the raised surface with your right leg, trying not to rest your left foot on the surface, step down and repeat on the other side alternately.
Lunges
Starting from a standing position, bring one leg forward, bending the other until the knee almost touches the floor. Hold the position for a few seconds, then return to the initial position by contracting the buttocks and abdomen. Repeat the exercise with the other leg to alternate.
Lunges can be performed on the spot, or while walking (more intense), or while jumping on the spot (requires more balance).
Glute bridge
Lie on your back with your back flat on the floor, your knees raised, your feet on the floor, and your arms at your sides. Teach your buttocks to only raise your pelvis, putting pressure on the floor with your hands and feet. Hold the position for a few seconds, then slowly lower your pelvis and return to the starting position.
Gluteal rear thrusts
Start on all fours, with your back straight, hands in line with your shoulders and knees under your pelvis. Stretch out one leg by pointing your foot to activate your buttock and bring it up. Repeat for a few times on one side before moving on to the other. This is a great exercise not only for firming your glutes but also for working your abs.
Workout plan for women to lose weight fast
Here's how we can combine the exercises we've seen in a home workout plan for women. The focus is on slimming the belly and hips, deflating the thighs and toning the buttocks.
Heating:
- Race on the spot x 30 seconds
- Jumping Jacks x 20
Circuit (repeat 2-3 times):
- Step up x 10 on both sides
- Mountain climber x 20 secondi
- Squat x 10
- Russian twist x 20 secondi
- Glute bridge x 15
- Bicycle crunch x 15
You can repeat this circuit as many times as you like, trying to maintain a maximum of 1 and a half minutes of recovery between one series and the next. Fix the exercises according to your level of training: for example, if the bicycle crunches are too difficult for you, perform classic crunches. If you want to increase the intensity level, you can add weight to exercises like glute bridges and step ups.
How many minutes of exercise a day are needed to lose weight? It depends on your goal and how many pounds you want to lose, but in general do aerobic activity for at least 30 minutes a day It brings numerous benefits not only in weight loss but also from a cardiovascular point of view.
Final tips to lose weight quickly
Losing weight in a short time is possible if you act on multiple fronts: that is to say cardio workout, diet calculated on your daily calorie needs and one lifestyle as little sedentary as possible. In addition to these three factors, the daily application of specific creams for slimming can enhance your weight loss results.
The Visna Strong Gel Woman It is formulated to reduce the imperfections of localized fat on the thighs and to fight cellulite, thanks to its draining and lipolytic action. In addition to reducing the culottes de cheval, it stretches the skin, significantly decreasing the orange peel appearance. It can be used before and after physical activity to enhance its effects.
FatKO Instead, it is a lipolytic gel that can be applied not only on the legs and thighs, but also on the abdomen and hips to accelerate the slimming action on the fat that is most difficult to eliminate with physical activity alone.
Finally, remember that losing weight too quickly can cause the skin to lose its elasticity, leading to the appearance of stretch marks and sagging skin especially on the arms, legs and thighs. My advice is to avoid diets that are too restrictive that will cause you to lose weight in a short time, but will leave you with soft and saggy skin.
It is also good to prevent the formation of stretch marks and skin laxity by using elasticizing products And protecting the skin from the sun.
You may also find this article useful: How to Remove Sagging Skin on Legs, Arms and Thighs.
