A set of simple exercises for a month for weight loss: a program for home

The slenderness and beauty of the body are provided by three rules: a healthy lifestyle, sports and proper nutrition. Physical activity helps to work out and build up muscles, accelerate metabolism and the process of fat burning, and increase endurance. To lose weight quickly, create an effective exercise program.

The Most Effective Weight Loss Exercises

Not a single month's weight loss program at home is complete without a basic set of exercises. It is important to work out several muscles at once. A competent program helps to increase the effectiveness of the lesson as a whole. A set of simple exercises includes:

1. Push-ups from the bench.Trains triceps, has an indirect effect on the pectoral and back muscles. Exercise helps to remove body fat on the hands, tighten the skin, and develop endurance. Place your hands on the bench behind you and your feet on the floor. Raise and lower your body rhythmically. Do 5-6 sets.
2. Jumping.Helps to train the abdominal muscles, strengthens the back. When losing weight, it is necessary to speed up metabolism. Bend your knees. Lower your straight arms along your torso. With an inhalation, jump up, at the same time raising your arms up, and spreading your legs shoulder-width apart. Do 2 sets of 10 jumps.
3. Squats.They work out the gluteal muscles and backs, the press, the back of the thighs. They will get rid of cellulite, increase blood circulation in problem areas. Spread your legs wider than your shoulders, bend your knees slightly. Hold in position, withstand the maximum available time. Do 8-10 of these approaches.
4. Raising the legs.With this exercise, in a month you can correct the inner surface of the thighs, tighten the skin, get rid of cellulite. Lie on your side, resting your head on your fist with your arm bent at the elbow. Make smooth, slow swings with your straight upper leg. Do 3 sets of 10-15 swings for each leg.
5. Twisting the body.Works on the abdominal muscles, oblique abdominal muscles. In about a month, you will forget about sagging sides. Lie on your back, put your hands behind your head, straighten your legs. Understand the body, trying to reach the left knee with your right elbow. Do 10 reps.
6. Lunges.The muscles of the buttocks and thighs are involved. They help speed up metabolism, improve blood circulation in problem areas. Stand up straight with your feet wider than your hips. Arch your back slightly at the lower back. Place your leg forward with the center of gravity on it. Take the other leg back. Get out of the squat by stepping back to the starting position. Do 5 repetitions on each side.
7. Swing your legs.You will work out the muscles of the press, thighs. For a month of losing weight, a simple exercise gets rid of a sagging belly. I. p. - lying on his back, hands - behind the head. Raise your legs, tighten your abs. Perform smooth, cross-legged kicks like a scissor. Continue doing this for 45 seconds.

Slimming workout program for a month

An effective complex should include different types of training: strength, cardio (aerobic), simple breathing exercises. It should be remembered that losing weight in a month will be real if classes are held daily, plus 1-2 days of rest. Experienced fitness trainers recommend combining loads like this:

• Day 1: strength training + cardio;
• Day 2: cardio exercise;
• Day 3: strength training;
• Day 4: simple anaerobic exercise;
• Day 5: strength + cardio training;
• 6-7 days: rest.

It is necessary to engage in such a plan for the first and fourth weeks of weight loss. In the middle of the cycle, 15–20 minutes of aerobic exercise should be added to all strength training. During classes, it is important to follow a number of rules:

• The complex should always start with a light warm-up. It helps to warm up, prepare the muscles for heavier loads. For warm-up, you can use torso bends, jogging with high leg lifts, push-ups from the wall, swinging arms and legs. The total warm-up time is 15–20 minutes.
• It is always necessary to finish a workout with a hitch. Its purpose is to relieve physical stress after completing a set of exercises, to bring the pulse, breathing, and pressure back to normal. Stretching is often used as a cool-down. The duration of classes should not exceed 5-10 minutes.
• Try not to eat at least 1 hour before doing a set of simple exercises. Be sure to observe the drinking regime - drink 1. 5-2 liters of water per day.

In addition to basic tasks, a set of simple exercises for a month for weight loss should work out problem areas. These more often include the abs, abdomen, arms, back, and hips. To lose weight in a month, it is important to eat right.

Exclude flour, fatty, fried foods from the menu.

You need to eat more protein, fresh vegetables, fruits.

Exercises for the press and flat stomach

Strengthening the lower abdomen, abdomen, back in just a month will help lifting the legs lying down. This exercise is done simply:

1. I. p. - lying down. Put your hands behind your head, interlocking them with a lock.
2. Straining your abs, lift both legs up. Do not bend your lower back, do not lift your torso from the surface.
3. Having brought the position of both legs to an angle of 45 °, linger in it (10-15 s. ).
4. Get back to the start smoothly.
5. Repeat the exercise 15–20 times, only 2–4 approaches are needed.

One of the simpler abdominal exercises is a twisting bike. It helps to tighten the sagging belly, remove the sides. Execution technique:

1. Lying face up, put your hands behind your head, interlocking with a lock.
2. Bend your legs at the knees.
3. Raise the upper body (arms, head, shoulder blades) plus feet off the floor. The angle between the knees should be 90 °.
4. Bending your legs alternately - this simulates cycling. It is advisable to reach with your elbow to the opposite knee (with the left - to the right, then vice versa).
5. Do 20 reps for each leg. Perform 2 sets with a break of 30 seconds.

A complicated abdominal exercise with a chair will help to strengthen the abdominal muscles, to remove the sagging belly. The support helps keep the legs bent at a right angle, protects against lower back injuries. Performance:

1. Lying face up, clasp your hands behind your head.
2. Put your shins on a chair.
3. Start slowly lifting the body, transfer the maximum load to the press.
4. At breaks per minute, perform 10 reps × 3 lifts.

For thighs and buttocks

You can strengthen, adjust the shape of the buttocks in a month by jumping out of a deep squat. Jumping improves metabolism, speeding up the process of losing weight:

1. It is necessary to stand up straight, clasp your hands behind your head.
2. Take a deep breath and sit down - at the maximum of the squat, the thighs are parallel to the floor.
3. When exhaling, tighten the muscles of the thighs, buttocks, jump up.
4. When the feet come in contact with the surface, immediately go into a semi-squat.
5. Make 15–20 jumps.

A simple exercise is done with a bench or sturdy chair. Lifting the buttocks indirectly affects the abdominal muscles, hip corset:

1. Bend your legs at an angle of 90 °, rest your feet on the chair.
2. Keeping your hands on the floor, raise your pelvis to a height of 30–40 cm so that your torso and hips form a straight line.
3. Hold in position for 3-5 seconds, return to starting position.
4. Do 2 sets of 15 lifts.

At the same time, the leg swing exercise helps to work out the muscles of the arms and thighs. It is especially effective for people with a large body weight, as it does not create additional stress on the heart. The process is simple:

1. You need to get on all fours, straighten your back.
2. Extend and lift one leg up.
3. Repeat for the other leg.
4. Then do similar lifts, but with bent knees.
5. The optimal number of approaches is 3, 15-20 swings for each side.

For toned arms and beautiful breasts

Stretching the pectoral muscles, correcting posture and speeding up the metabolism is well promoted by a simple exercise - scissors. Execution scheme:

1. Stand up straight, relax your shoulders.
2. Stretch your arms out in front of you, palms down.
3. Begin rhythmically crossing your right and left hand.
4. Do the exercise for 45 seconds.

One of the main elements of the complex aimed at strengthening and lifting the chest is the Tennis ball exercise. You can perform it as part of a workout or during a warm-up:

1. Straighten with your legs slightly apart.
2. Pick up a tennis ball, place it in your palms against your chest.
3. On a deep breath, squeeze the ball, directing your elbows away from you.
4. Hold for 10-15 seconds, then relax.
5. Do the exercise for 30–45 seconds.

Forward-backward rotation tasks are great for strengthening the arms. It is better to include them in a warm-up complex or perform during a cool-down. You can rotate with your elbows forward, then in the opposite direction, with your shoulders or hands clenched into a fist. Duration of execution is 30–45 seconds.

Back muscles

A workout aimed at strengthening the lower back, shoulders or all the muscles of the back must be included in the weight loss complex for a month. It helps to avoid injuries that can occur during strength training, to develop a muscle corset, and improve blood circulation and metabolism. An approximate set of tasks:

• Lying face up, straighten and extend your arms forward. Raise your legs and arms at the same time. Measure for 30 seconds, return to starting position. Do 7-10 reps and 2 sets.
• Lie with your back on a gymnastic mat. Stretch your arms along the body. While inhaling, turn your head to one side, feet in the opposite, trying to touch the floor with them. Fix the position for 15 seconds, with an exhalation return. Perform 2 sets of 10 reps.
• Sit down, cross your legs. Bend your elbows, placing your hands in front of your chest. While inhaling, turn the body along the axis of the spine to the right, then back. Do 2 sets of 7 reps for each side.

Complex of simple cardio exercises

When doing aerobic exercise, it is important to monitor your health and heart rate. An increase in heart rate to 120 beats per minute is considered optimal. If you feel weak, dizzy, take a break. Approximate complex:

• Stand straight with your legs slightly wider than your shoulders. On the count of 1, sit down, lowering your palms to the floor, 2 - transfer the center of gravity to your hands, jump back and take an emphasis lying. At 3 - return to the squat, at 4 - stand up. Do 3 sets of 5-7 reps.
• The position remains the same. On a count of 1, make a top with your right foot to the side, 2 - lift it up, simultaneously clapping in your palms over your head, 3 - return to the starting position. Do 2 sets of 10 reps for each side.

Power load

An easy way to get rid of excess weight, to correct your figure is to include Burpee in the training complex for a month, in which many muscle groups are involved. How to do it:

1. Squatting, stretch your arms out in front of you.
2. Inhale and jump back, taking the support while lying down.
3. Tighten the muscles of the press and back, immediately return to its original position.
4. On the next breath, jump up, raising your arms and straightening your shoulders.
5. Repeat the sequence of actions 12-15 times.

Dumbbell lunges will help to correct the line of the hips. Execution scheme:

1. While standing, bend your knees slightly, tilt your body forward slightly.
2. Take dumbbells with your hands down.
3. Without changing the position of the legs, lower the body so that a right angle is formed.
4. The dumbbells should actually slide over the thighs.
5. Fix the position for 10 seconds.
6. Do 10 reps, 2 sets.

Breathing exercises

The unique complex of aerobic breathing - bodyflex - was developed by the trainer specifically for fast weight loss. It works simply. When you hold your breath, carbon dioxide accumulates in the body, due to which the vessels expand, and the cells absorb oxygen better, and the metabolism is accelerated.

Breathing exercises for weight loss in a month are simple:

• Take a cross-legged sitting position. Relax, take a deep breath through your nose, inflating your stomach. Measure (3-5 seconds) and exhale, pulling the abdominal wall towards the back as much as possible. Do 30 reps.
• Become straight, hands in front of the chest, fingers touching. Inhale and exhale sharply, contracting your abdominal muscles. While inhaling, you need to press your fingers on each other as much as possible, then relax. Do 20 reps.