Best exercises for quick weight loss

Exercises for weight loss of the abdomen and sides

One of the main motives of the campaign in the fitness club is the desire to lose weight. This is understandable. Extra pounds will not bring health and attractiveness. Our coaches are constantly working with a request for losing weight and help customers change: to gain a beautiful press and elastic muscles.

In the article, we selected effective fat -burning exercises on the stomach, legs and the whole body. Many of them are simple, you can try to make them a home environment, find a video of training. But first, we will figure out the question of how female training differs from male.

Differences of female fat -burning exercises from male

The muscle structure in men and women is the same, so from the point of view of physiology there is no much difference in who performs the exercises. However, nature is so determined and aesthetically accepted in society that in men the upper body is more developed, and in women - the lower.

In the fitness hall, men work out their hands, forearms, back and chest, and women - waist, hips and buttocks. And there are no purely male or purely female exercises. The difference is in the general approach to execution and technique. The number of exercises in women's training is more than in the male. Women are more resilient by nature, and are able to withstand a more intense training. While men are stronger, but to exhaust the long circular training, even pursuing the goal of losing weight - they cannot.

TOP-5 exercises for weight loss of the abdomen

Fat deposits on the abdomen are very upset by both women and men. Women are still ready to put up with excess volumes on their hips, but they are not ready for the absence of the waist. We selected 5 basic fatigue exercises. If you perform their day after day, week after week, fat will go away, and the waist will take the right outline.

  • Undresses. The starting position should resemble a boxer’s stand: put your legs on the width of the shoulders, stick your knees, collect your shoulders forward. Put your palms in the lock or take a weight. Fix in this position. Make fast turns in different directions. Perform 3 approaches 20 times.
  • Tilts in static plie.  Put your feet shoulder -width apart. Get in Plie, clearly a basin down. Twist the pelvis, close your hands at the top with weighting. Make fast short tilts right and right. 10 repetitions, 3 approaches.
  • Hundred.  Lie on the rug. Raise your legs up at an angle of 45 degrees. Raise the upper part of the body to the sensation of tension in the stomach. Machs with straight hands up and down. Perform 3 sets 30 times.
  • Basic twisting.  Lie on the floor, bend your legs at your knees. The feet are clearly fixed. Hands are in position behind the head. Tear your head and shoulders from the floor, bending the position of the body. The feet remain in place without movements. Perform 10 times.
  • Sitting bike.  Sit on the rug. Raise your hands up and behind your head click your palms into the lock. Deviate back and stretch out diagonally: with your left hand - to the right leg and vice versa. 10 repetitions left and right.

TOP-5 exercises for losing weight legs

It is not enough to want to lose weight in the hips, it will not be possible to do this locally. Only regular training and proper nutrition mode will allow you to do this. We will share with you exercises, performing which you will lose weight in the legs, with a regular fitness lesson.

  • Squat + kick.  Standing position. Smell your hands into the lock. Perform a classic squat and when lifting, make a sharp kick with your foot to the side. Perform an exercise with the alternation of the legs at 10 repetitions for each.
  • Lunches forward.  Place your legs a little already shoulder width. Bend your hands, palms close at chest level. With the right foot, take a lunge forward, the angle should be 90 degrees. The thigh is parallel to the floor. The support leg should slightly touch the floor. Return to the starting position and make attacks on the left leg. 15 repetitions for each leg in 3 approaches.
  • Mahi's foot.  Take the position "on all fours". Raise the right leg up the rise is performed with a straight foot to the parallel of the thigh with the floor. Make a swing with your left foot. Make sure that the back is straight. Perform 3 approaches 15 times on each leg. This simple exercise is one of the best for the hips and buttocks, performing with the right technique reduces the amount of subcutaneous fat.
  • Drying with deep squat.  This is a high -intensity exercise and the correct technique of execution is important in order to avoid injuries. Put your legs wide, make sure that the knees are above the foot. Hands, for balance, you can stretch forward. Slowly sink into a deep squat, following the knees do not protrude beyond the socks. Quickly jump up, straightening your hands along the body. Return to a deep squat and repeat the jump. Make 10 repetitions.
  • Burely bridge.  Lie on the floor. Cross your hands on your chest or place along your body. Bend the legs at the knees. The feet rest on the floor. There should be no space between the back and the rug, the lower back should be buried in the floor. Clutching the buttocks, raise the pelvis up: first the pelvis breaks, followed by a back. Control the position of the back, there should not be a deflection in it. Slow down slowly. Repeat 15 times.

10 effective exercises for weight loss of the whole body

  • Jumping on a rope.  Available exercise for burning calories. You need to jump intensively. The faster you jump, the more calories you burn. Speed should go about two jumps in one second.
  • Squats.  This simple exercise will help remove fat from hips and legs. Stand straight, stretch your arms forward. Squat as if you are trying to sit on a chair. Perform 3 approaches 10 times.
  • Twisting "twist".  Sit on the rug, bend your legs, tilt your body forward so that the letter "V" forms between him and the legs. Extend your hands, put your palms together and, on exhalation, begin to set the chest to the right and left in motion, maintaining the position of the pelvis motionless.
  • Jamping jet in the bar.  Stand in the position of the bar and start jumping: legs apart, then together. If you can’t jump, do the exercise with steps. Gradually, it is necessary to increase the pace. 20 seconds of work - 20 seconds of rest.
  • Planck.  Take the emphasis lying down, put your hands, as during push -ups or bend at the elbows. The socks of the legs rest on the rug. Control the position of the back, which should not bend and fall. There is no need to stand for a long time, the quality of execution is important. It is necessary to make several approaches of 40 seconds.
  • Burpi.  It is quite difficult to execute, you may need the help and advice of the coach. From the starting position of standing, make a snack and take your hands on the floor, then jump your feet back to be in the classic bar. Perform one push -ups and jump your feet into the position of the jelly. Make a jump up and clap your palms over your head. Perform 3 approaches 10 times.
  • Scalolas.  Starting starting position. Alternately, at a fast pace, pull your legs to yourself, imitating movement along the mountain. You need to perform the exercise intensively, at the pace of running. Also, like Burpi, 3 approaches are executed 10 times.
  • Running in place.  Running with high knees. Straighten your back and start running alternately raising your knees. The pace should be kept moderate and not forget about breathing. You need to breathe your nose. With a too fast pace, you run the risk of knocking your breath, slowly running effectively. Run on for 20 seconds. 4 times.
  • Bike.  Starting position: lying on the floor. Take your hands by the head. It is not necessary to put pressure on your head or cross your hands. The lower back is tightly pressed to the floor. With our feet we begin to make movements resembling a bicycle ride. The knees move towards the chest, and the elbows are pulled by the diagonals of the knees: the right to the left, and the left to the right. We perform 3 sets of 10-12 repetitions.
  • Striding for a cube.  A relatively new fitness exercise, which allows you to spend a lot of calories. In the hall is performed on special cubes, at home you can use a stable stool, bedside table. Strive alternately and get to the cube, then go back. The intensity and duration depends on the height of the cube and your physical preparation.

It is not the news that for the loss of extra pounds you need to lead a healthy lifestyle. A mistake in losing weight will go to the hall, but do not adhere to the rules of food. The body should receive less than it spends. And if this side of the issue depends only on you, then we will help you with fat burning training.