Exercises to do at home to lose weight: perfect stomach, thighs and buttocks are coming!
The exercises to do at home to lose weight are an excellent remedy for those who surrender to laziness after a tiring day but not only, they can be excellent helpers when you are facing a diet because you know, to lose weight you need to move and train, even if at home.
The goal of these exercises to do at home is to lose weight in the belly and thighs, and firm up the buttocks to have a complete workout that involves multiple parts of the body. We can decide to divide the workout into days, dedicating each day to one part of the body. , or do a circuit, 2-3 times a week, training different parts at the same time.
The important thing for any type of exercise, even those at home, is to do some warm-up first in order to prepare the body for bending and contractions. An example of heating can be found here:
How to lose weight with exercises at home: running and abdominals
To lose weight, let's start with a bit of running on the spot.
Before moving on to abdominal exercises, useful for firming and toning, it is good to start with a little run to do cardio, which will allow us to reach a certain heartbeat and continue to burn calories even during the following exercises. then gradually increase your speed with a light 5 minute run, but bring your knees to your chest. The goal is to increase the speed and duration of the run as you become more trained.
Exercises to tone and slim the belly: the abdominals.
To have sculpted abs, all bands must be trained: the high abs, the low ones and the oblique abdominals. However, it is necessary to start with a simple and effective exercise, the crunch, following the run. Lie on your back on a mat, bend your legs placing your feet on the ground, hands behind your head and, pulling the navel from the shirt as much as possible by contracting it, bring your head towards your knees. Otherwise, always in the same position, rest your calves on a chair and repeat the head movement. Do the exercise 10 times for 3 sets.
Exercises at home to lose weight in thighs and legs: steps and lunges
The step to increase the beats before toning.
With the same principle as before, let's start with an exercise that sets the whole body in motion by increasing the heart rate: the step. If you do not have gym equipment such as the stepper, get a raised surface of at least 15 cm. Begin the exercise by going up and down from the step always with the same leg. After making about ten movements of this kind, change the leg. Do 10 ascents and descents per leg, repeating the exercise for 3 series.
To slim down your thighs and legs, proceed with lunges.
Stand upright, with abdominals and buttocks contracted, bring one leg forward, bend as if you were kneeling, without resting your knee on the ground and return to position. Repeat the exercise with the other leg. Do 3 sets of 5, then increase over time.
What exercises can we do at home to lose weight and firm them?
Step and run in place to do cardio.
Both running and stepping are excellent warm-up exercises. The run on the spot can be done with high knees or by bringing the feet behind, until they touch the butt. For the step, we proceed with the same exercise done to warm up the legs, or go up on the right side of the step with the left foot, go down and repeat the exercise with the other foot. Repeat the exercise in 3 sets of 10.
Firming the buttocks with the lateral thrusts or rear.
THEstart by lying on your left side, with your legs extended and resting your head on your arm; lift the leg to the side and bring it back into position. Repeat the movement lying on the other side. Do 3 sets of 15 per leg (increase over time). The second exercise starts on all fours, leaning on the elbows, stretch one leg back and bring it back into position. You can also do the rear push by extending the leg bent at 90 °. In both cases, repeat the movement 10 times and then switch legs. Do 3 sets of 10.
