The problem of overweight today is considered very common among many people. However, it is women who worry about her the most: they sit on diets, perform various exercises for burning fat, or take medicine. The whole reason is the modern way of life, because there is so much tasty, but such high-calorie food around, and all movement is limited to the way to work and back home. Let's look at how you can get rid of excess weight with the help of simple exercise.
Features of the exercise for burning fat at home
If you do not have time to visit the gym, you can do fitness at home. Such exercises allow you to keep a good shape, and also bring great benefits to health.
Home classes have many advantages. For example, some women are shy of their forms and are simply afraid to go to the gym or fitness club. Others simply do not have enough time between work and household chores.
The main thing is to have enough motivation, because home exercises lose to gyms only in this. However, if a person really wants to get a good result, he will definitely overcome his laziness. Very often the support of loved ones is the best motivation.
Women have certain fat accumulation features. It is collected in the abdomen, as well as the hips. Due to the large amount of subcutaneous fat, the abdomen, as a rule, becomes slightly friable, respectively, this lowers the female self-esteem. That is why, to have a flat stomach, you need to start doing exercises for burning fat at home, as soon as the first folds appear.
In order for the fatty tissue to stop accumulating, it is necessary to consume a minimum of calories every day and expend the maximum energy. To do this, you have to perform special exercises, because many women spend all day at work, practically without changing their position.
First of all, you need to start walking during breaks. Only this should be a real walk, at least 10 minutes of constant walking, so it’s not enough just to go outside and then go back to the office. Walk up the stairs as much as possible and return home on foot, do not be afraid to increase the loads and distances.
Such activities will not help lose a lot of excess weight, but with their help on the stomach will no longer accumulate fat.
Getting rid of extra centimeters at the waist: exercise complex
Before you perform exercises from fat on the abdomen, you need to massage it, prepare the muscles, as well as improve blood flow. It is necessary to stroke the abdomen a little clockwise, increasing the pressure, or twist the hula hoop. Only when the muscles warm up, you can begin to exercise.
There are many different exercises, and the main thing during their execution is regularity, because the body must get used to all the loads. Light systematic workouts have a great effect.
Try to perform these effective and very simple exercises for burning fat, just do them alternately.
Exercise number 1:
- First you need to lay your back on the floor (it is desirable to spread something soft), then straighten your arms along your body.
- Extend your legs and begin to slowly lift them at an angle of 30-40 degrees. Try to keep them in this position for as long as possible. If possible, hold your legs in the air for about 15 seconds, then slowly lower them and repeat this exercise until you feel tired.
- It is necessary to do the exercise at least 10-12 times, trying to endure for 20 seconds. You can periodically relax, but not more than a minute.
Exercise number 2:
- Stay in the supine position.
- Begin to lift the body, while leaving the legs on the floor (they can bend at the knees). Raising the body, hands must be kept behind the head. It is necessary to rise for several seconds, as in the previous exercise.
- In carrying out this exercise, it is necessary to keep your back straight, fixing the legs with special weighting.
Exercise number 3:
- To perform this exercise, you need to prepare well, because you have to simultaneously raise both your legs and your body. This is not easy, because you need to keep balance, while straining the whole body.
- Lift the body and legs at an angle of 20 degrees and remain in this position for 10 seconds.
- You need to do at least 5 repetitions.
What can I do to burn fat other than exercise?
To achieve a noticeable effect, it is not enough to do simple exercises from fat, although it is much easier to remove fat accumulation on the stomach than from the hips or hands. It is advisable to supplement them with proper nutrition, jogging or at least walks. Try to eat as much fat burning foods as possible, learn how to cook low-calorie meals. Many modern instructors advise in addition to engage in auto-training.
Do not worry if the next day the figure on the scales will not change. Everything will come with time. First of all, the face loses weight, after it the chest and only then the stomach with hips. In addition, the muscles weigh much more than fat, so the first time with intensive training, weight often increases slightly. The main thing is to believe in your own strength and continue to train.