The best physical exercises for weight loss. Effective exercises for quick weight loss

Regular exercise certainly benefits both your overall well-being and your appearance. People who seriously strive to have not only good health, but also a toned body, visit the gym to maintain their physical shape in excellent condition.

Constantly visiting a sports complex requires a lot of time and certain financial costs, which can be saved if you start training at home. Having a strong desire to lose weight and maintain the achieved weight at a normal level, you can exercise in the most comfortable environment for yourself, that is, right at home.

There are a huge number of effective exercises for losing weight at home, developed over many years by fitness trainers. They are effective and tested in practice and do not require any special training. The main thing is to be patient, understanding that getting results takes time, and reconsider your diet, since it is quite difficult to lose weight without reducing the number of calories consumed.

Without theoretical knowledge and understanding of what happens in the body when the fat layer is “broken down” during physical activity, it is impossible to achieve a truly good effect of losing weight and building muscle. Regular training, of course, allows you to get a good body, but only a balanced and well-structured diet will make it even more beautiful.

To get rid of not only extra pounds, but also fat deposits, you should take into account three important points:

Be sure to eat fewer calories. This does not mean that you just need to calculate the energy value of foods, “throwing out” any food from your usual menu in order to reduce calorie content. It is necessary to get rid of those foods that have excessively high energy value. The daily diet should be calculated on the number of calories that are completely processed by the body, since the excess most often turns into fat.
Monitor insulin levels. Insulin is needed to transport glucose from food to muscle cells to replenish glycogen stores. The latter substance plays a significant role in the recovery process after each workout. Lack of control over the degree of increase in insulin can cause weight gain. And in order not to get the opposite effect, you need to eat carbohydrates only at the correct and designated time for such a meal.
Train exclusively on a regular basis. You cannot lose weight if you resort to physical exercise from time to time. Of course, the best way to control the frequency of exercise is to visit the gym, but even due to busyness, there are many fat-burning programs that can be successfully performed at home. The main thing is to be able to control yourself and not come up with excuses for your own laziness.

If you follow these three rules, the results will not keep you waiting, and all your efforts will be fully justified.

The best fat burning exercises at home

The seven exercises below are a powerful tool in the fight against extra pounds, great for doing at home for those who want to get slim.

The exercise was designed specifically to engage the muscles of the core, legs, and upper torso. Working out several muscle groups at once makes burpees quite complex and difficult to perform, but the fat burning effect achieved with its help fully justifies the efforts made.

Burpees are performed according to the following scheme:

legs, standing, shoulder-width apart and squat;
lingering in the adopted position, touch the floor with both hands;
jump back with their legs and lower their chest;
raise their chest and jump forward with their feet;
return to the “squat” position;
rise to their feet, jump up so that their arms are raised towards the ceiling.

They are part of absolutely any training program, regardless of the goals, which is easily explained by the peculiarity of the exercise itself. Push-ups involve all the muscles of the body and allow you to increase or decrease the level of difficulty.

Do push-ups as follows:

hands rest on the floor, taking a plank position;
toes are on the floor;
lower the body so that it completely forms a straight line;
exhale and return to the starting position.

Repeat push-ups from 10 to 20 times. The number of repetitions depends on the level of your own training.

When you don’t have any difficulties doing burpees and push-ups, you should definitely do jumping, which is a fairly simple cardio exercise. They burn calories very well and can be done at home.

Performing Jumping Jack:

legs are shoulder-width apart;
begin to jump and move their arms up and down;
hand movements should be swinging.

Leg rotation

A wonderful rhythmic exercise that only takes one minute to complete. It is specifically designed to work the abs and inner thighs.

Performing rotations:

standing straight, place your hands on the back of your head, lift your leg and bend it at a right angle, rotate it in a circle for about 15 seconds;
Next, perform a similar movement, but on the other leg.

A total of 2 approaches are obtained for each leg.

Aimed at strengthening the middle delta and triceps. The main advantage of such push-ups is that there is no need to use additional equipment.

Performance:

stand as for simple push-ups, but step up with your feet to your hands;
slowly raise the hips to form an inverted Latin “V”;
bend your arms at the elbows, making sure your head touches the floor surface;
return to the starting position.

Do these push-ups for one minute.

A simple and easy exercise, ideal for both men and women. The main thing is to have a jump rope. You need to jump rope for about half a minute. If your level of training allows, first choose a normal pace and then increase the intensity. By making you sweat a lot, such jumps help you lose weight.

An excellent and quite effective exercise that affects literally every muscle in the human body. There are many variations of its implementation. To work the shoulder girdle and back, you should grab the bar with your hands, pulling yourself up until your chin reaches the bar. When descending, repeat the same thing. You can also work your biceps by doing pull-ups in a lying position.

This is a great abdominal exercise to finish off your workout perfectly. For beginners, it is better to perform it at the very beginning of their home workout.

Exercises to build muscle mass at home

Along with losing weight, many also want to get a decent increase in lean, that is, fat-free muscle. This goal can be achieved without going to the gym. Exercises to get an attractive and sculpted body also allow you to burn calories, but this effect is secondary, since the main emphasis is on increasing muscle mass, and calorie consumption increases significantly even when a person is at rest.

Movement from one side to the other, as well as back and forth, allows you to strengthen your thigh muscles. Similar squats on the left and right sides should be done for 40 seconds, after which you begin to step onto the step. You need to do skaters for at least 40 seconds.

An excellent exercise that can be adapted to individual training requirements. It can be simplified or complicated.

Performance:

standing, feet positioned shoulder-width apart;
hands are located along the body, in front or on the back of the head;
move backwards, lower their hips and buttocks.

The back is kept straight with a slight arch in the lumbar region.

Must be performed by those who want to have beautiful and elastic hips:

take a standing position;
take a step forward;
the knees are bent at a right angle, the ankles and shoulders should be above the hips;
fall down;
return to the starting position, repeat the same movements, but on the other leg.

The number of approaches is 3-10, increasing as you prepare for a larger load.

What other workouts and exercises can you do at home?

The exercises discussed above are just a small part of the many training programs that anyone who wants to lose weight can do at home. There are other areas that allow you to burn calories and diversify your activities, which many at a certain point lack when training on their own.

Looking at people practicing yoga, you may get the false impression that it is quite simple to do, since the number of movements involved is minimal when compared with other types of physical exercise. Behind the apparent ease lies a huge amount of “work” that allows you to burn a lot of calories. Yoga is great for practicing at home, it consists of meditation, breathing control, and taking various poses that get rid of fat deposits.

It is a mistake to believe that Pilates can only be done in the gym. It is enough to have a mat and a video recording of the basics if this technique is new. Pilates has many core strengthening exercises. After just a few sessions, you can feel that your body is becoming much stronger than before. Some may even experience improved muscle definition and increased flexibility. In addition, with regular Pilates practice, your posture improves.

Optimal weight loss results are achieved when regular exercise is accompanied by a proper diet, and in some cases, the use of special nutritional supplements.

To achieve a good effect in losing weight in a relatively short period of time, you need to:

Eliminate foods high in oils, sugars, fats, replacing them with healthier alternatives. Instead of fast food, you should eat vegetables and fruits. Healthy and proper food provides the body with absolutely all the essential nutrients that a person requires.
Drink more clean water. To maintain hydration, since during exercise moisture comes out with profuse sweat, you need to drink water.
Abstain from alcohol. It promotes the accumulation of fat deposits.
Eat protein-rich foods. Protein is an essential element for the “building” of the body. And since playing sports is a kind of “bodybuilding,” this substance is necessary for the growth and restoration of muscle fibers. In addition, protein is directly involved in the process of controlling your own weight.
Take special supplements for weight loss. Fat burners, if your weight loss goal requires immediate action, allow you to quickly achieve the desired result. These supplements have proven to be very effective over the years.
Avoid overtraining. A large amount of training does not allow the body to recover quickly, which is also very bad.

Conclusion

To achieve the desired weight in the process of losing weight, to “build” an ideal body, you need to be prepared for hard and fruitful work, which, of course, will bring results, and your figure will acquire a beautiful silhouette. Along with the fat burning effect, regular performance of the above exercises has a positive effect on health and reduces the risks of developing many diseases.

There is still ongoing debate about what is more effective: cardio or strength training. Study Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults Leslie H. Willis and his colleagues from Duke University showed that it is better to combine exercises.

Participants who did only cardio exercise lost more fat. But people who combined cardio with strength training not only lost weight, but also increased muscle mass.

The benefits of combined training are confirmed by research The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial Suleen Ho from Curtin University in Australia. 12 weeks of combined training helped subjects reduce weight and body fat more effectively than either cardio or strength training alone.

It turns out that for maximum effect you need to do both cardio and strength exercises.

The former are more energy-consuming, but the latter will pump up muscles and, due to oxygen debt, will help burn calories not only during training, but also after it.

Lifehacker has found the most energy-intensive exercises for a combined workout. First, let's look at the options that require equipment: barbell, kettlebells, ropes, medicine ball, and then we'll move on to fat-burning exercises with your own weight.

Exercises with equipment

1. Thrusters

This exercise was clearly invented in the underworld. First, you front squat, and then, without stopping, do a push press. You can't move slowly: you'll lose speed and momentum, and you'll need an extra squat to push the barbell up. Therefore, thrusters are performed very intensively and expend a lot of energy.

Thrusters work well on the hips and buttocks, shoulders and back. The abdominal muscles are also involved in the work.

Choose a weight that allows you to perform 10 thrusters without stopping, or better yet, include them in interval training, and you will wish you were born.

2. Double wave rope

Study Metabolic Cost of Rope Training Charles J. Fountaine of the University of Minnesota at Duluth showed that a 10-minute workout with two ropes can burn 111.5 kcal - about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.

During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.

This video shows rope exercises, including the double wave.

Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the operating time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.

3. Throwing a medicine ball at a wall

Throwing a ball against a wall is similar to thrusters. First you go into a squat, then you straighten up, but instead of doing a push press, you throw the ball at the wall. This exercise works the quadriceps and buttocks, shoulders, back, trapezius, and core muscles.

Throwing the ball needs to be done with high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height to which you throw it.

Do 2-3 sets of 20-25 reps or include throws in your interval training. For example, throw a ball for 30 seconds and do burpees for the rest of the minute, and so on until you count 100 throws.

4. Kettlebell Snatch

In January 2010, the American Council on Exercise ACE published the results of a study Exclusive ACE research examines the fitness benefits of kettlebells, showing how many calories you can burn with the kettlebell snatch.

Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!

In addition to burning more calories, the kettlebell snatch is good for toning your back and legs, strengthening your wrists, and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.

To burn more calories, choose five and complete three circuits of 15 reps of each, with 30-second breaks between each exercise.

Bodyweight exercises

1. Jumping rope

When jumping rope, the leg muscles, triceps and pectoral muscles work. Exercise can burn between 700 and 1,000 kcal per hour depending on the intensity. 20 minutes of jumping rope are equal in energy consumption to 45 minutes of quiet running.

Unlike running, jumping puts less stress on your knees because you land on both feet. This is an additional plus for overweight people.

You can start your workout with a jump rope: jumping will help warm up your body well for the following exercises. Then set a timer and jump for 45 seconds at a medium pace, and then 15 seconds at a fast pace. Rest for a minute and repeat nine more times.

If you want to burn even more calories, learn to double jump. Here's a good outline for learning:

two single jumps, one double - repeat 10 times;
two singles, two doubles - 10 times;
two singles, three doubles - 10 times and so on.

If you already know how to do doubles, try Annie's famous benchmark. First, do 50 double jumps and body lifts (from a lying position), then 40, 30, 20 and 10. And all this for a while and without rest breaks.

You can also diversify your workouts by adding other jump rope exercises. You will find 50 options for different levels of training in.

2. Burpee

High-intensity burpee workouts burn between 8 and 14 kcal per minute. That is, by doing burpees, you can burn 280 kcal in 20 minutes. You can also complicate the exercise by adding box jumps, bar jumps, pull-ups, etc.

You can see the burpee technique in. Here are some options for training:

Burpee descending ladder for beginners. Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees, resting a minute between sets.
100 burpees. Complete 100 burpees, resting as needed.
Two minutes of burpees (advanced). Set a timer and do as many burpees as possible in two minutes. Make sure that your technique does not suffer: touch the floor with your chest and hips, and lift off the ground at the top point.

3. Exercise “Climber”

Take a lying position and bend your knees one by one, as if trying to reach your chest with them. “Climber” is performed quickly, but at the same time the pelvis and back are rigidly fixed.

The exercise pumps up the abs and hip flexor muscles well, and due to the intensity, calorie consumption increases. Depending on your weight, you can spend from 8 to 12 kcal per minute.

Of course, you won't be able to do Climber for 10-20 minutes straight. Instead, combine it with other interval training exercises. For example, 20 “Climber” jumps, 10 push-ups (can be done from your knees), 20 “Jumping Jack” jumps, 15 air squats. Perform 3–5 circles, resting 30 seconds between circles.

You can also do “Climber” according to the Tabata protocol: 20 seconds of active execution, 10 seconds of rest. The number of laps depends on how you feel.

4. Jump Squats

Squats without a barbell and dumbbells can hardly be called effective exercises. Another thing is jump squats. In this exercise, you go into a squat and come up with a jump. Due to this, the exercise becomes much more intense, and you burn more calories.

Perform three sets of 20–30 reps. And yes, you won't have to jump for very long before you really work your leg muscles.

How to do exercises without equipment

For bodyweight exercise to help you lose weight, it must be intense and long-lasting. Simply put, if you do 20 squats and then rest for five minutes, you'll certainly strengthen your muscles, but you won't burn many calories.

Therefore, perform exercises with high intensity, or even better, include them in interval training with a certain amount of rest between sets - from 10 seconds to one minute. This will keep your heart rate high throughout your workout and burn more calories.

Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet and you will see the first results very soon.

Physical activity and exercise are one of the main conditions for proper and rapid weight loss.

Moreover, they will help you not only in burning calories, but also in improving your health.

But, if you don't know where to start?

Then you are in the right place.

Today you will learn the most effective exercises for weight loss for several parts of the body.

In addition, I suggest you find out the reasons why fat accumulates. You will also learn why exercise helps you lose weight. And you will understand under what conditions exercise does not help you lose weight, so that you can avoid this in the future.

More...

However, before moving on to the article, let’s go over the reasons for excess weight.

After all, without getting rid of some old habits and foods, no amount of exercise will help you.

Therefore, first things first.

The most common causes of excess weight

A small amount of fat in the body is normal for its existence.

But excess fat should be a cause for concern. As indicated, a large amount of fat in the body is very dangerous. This can lead to serious health problems.[

Health problems associated with obesity:

type 2 diabetes
high blood pressure
heart disease and strokes
some types of cancer
osteoarthritis
fatty liver
kidney disease
pregnancy problems (high blood sugar during pregnancy, high blood pressure and increased risk of caesarean section)

And there are a number of reasons why it accumulates in both children and adults. Let's check out the infographic below...

Although the picture is beautifully executed and clearly drawn, it seems to me that not everyone understands the seriousness of it.

Let's go into a little more detail...

1. Too large portions and overeating

If you eat too much, then you can't even dream of having any waistline. People have long begun to lose control over their diet.

It's simple...

Our modern food contains a huge amount of additives, sugar, salt. All these ingredients make us eat.

In addition, people do not let go of their gadgets. They can't focus on food. Therefore, they eat everything in a row and in large quantities, without thinking about portions.

But after eating you should feel a slight feeling of hunger!

2. Weak metabolism

Since we're talking about supplements, it's already clear why you have a poor metabolism. In addition, people today drink too many sugary sodas and juices.

Also, people do not eat enough vegetables, greens and fruits. And many also consume too many medications.

Many experts call all these “ingredients” in your life drugs. They negatively affect your metabolism. Food is not absorbed properly, and even if it is absorbed, it is not what is needed.

3. Stress

Many people do not perceive stress as a cause of excess weight.

But stress often leads to you often skipping some meals. It also happens that you choose the wrong products.

In addition, stress can cause you to completely lose the desire to eat. You will not get enough sleep and rest properly.

This all greatly increases the likelihood of excess weight.

4. Diseases and medicines

Inflammation is associated with headaches, joint pain, heart and vascular diseases. And taking medications, you change many body functions.

As a result, metabolism decreases and appetite increases, and cravings for sweets also appear.

5. Weak muscles

Muscles are one of the main consumers of calories. And, if your muscles are underdeveloped, they will not burn many calories.

You may become completely obese.

Therefore, all you need to do is start doing exercises that help you lose weight and increase muscle mass.

6. Lack of healthy foods and healthy fats in the diet

For example, a sweet cake and a portion of cooked durum wheat pasta. Do you know what I mean?

The fact that wheat will fill you, in addition to carbohydrates, with fiber, and the cake will fill you with sweet and unhealthy mass. Therefore, we can confidently say that calories are not the main thing.

And when you start going to the gym or doing some movement at home, don't skip the basics of healthy eating.

How often should you exercise to lose weight?

If you are just starting out, you must understand that you do not have a large margin of safety yet. Don't fight right off the bat. So after several classes you will get tired. Or you will get injured, both physical and mental.

Start with a few minutes of exercise at a time. Any exercise you choose is better than nothing. And it will help your body gradually get used to physical activity.

Then you can practice a little longer.

Your goal is to work at least half an hour most days of the week. This will give you the maximum benefit from exercise to lose weight.

Are you surprised? Do you think it's too simple and not effective?

Well then, know that Walking is the most effective way to burn belly fat. If you follow a healthy diet and walk for 30-45 minutes 4-5 days a week, your goal will be much closer.

And it doesn’t matter whether you are a man or a woman, we can confidently say that they will be effective for both. You can easily do most of these exercises at home without the help of any equipment or personal trainer (except cardio, of course).

If you found this post helpful, please share it with others.

Yes, and write down what exercises you have been doing and for how long, as well as how much they help you.

Today, the problem of excess weight is very relevant for many people. The modern rhythm of life leaves its mark on bodies in the form of extra pounds.

Every day, thousands of men and women begin to fight the hated volumes. Often, losing weight begins with diets, which are not always effective.

The reason why weight stays the same, even when following a diet, is not obvious to everyone. The main goal when losing weight is not to starve.

It is very important to eat right and do the right exercise.

A set of the most effective exercises for weight loss

Cardio exercises are the most effective for rapid fat loss. Local body weight loss, that is, losing weight in specific areas (buttocks, abdomen, arms, legs) is a rather long process.

Cardio provides better weight loss - global, that is, weight loss throughout the body.

So what is cardio training? These are the types of exercise that increase your heart rate.

These types of loads include:

It is worth remembering that moderate exercise strengthens the heart muscle, while excessive exercise can be harmful to health. You should not overstrain your body; a slight increase in heart rate is enough to start the process of burning subcutaneous fat.

Local weight loss (specific body parts)

End of workout or cool down

Usually the workout ends with stretching. This is done in order to improve the flexibility of the body and help tired muscles recover.

First you need to stand up straight and slowly tilt your body forward as low as possible, and then stay in this position for a few seconds. Having straightened up, bend your back back and repeat the exercise several more times.

The next exercise is done while sitting on the floor.

The legs are spread apart as much as possible, and then bends are performed to each leg in turn. The bends are performed slowly, very smoothly and carefully, so as not to injure your back.

After this, we finish the exercise with stretching using a tourniquet and splits.

Women's exercises for elastic buttocks and for losing weight in the hips, watch the video.

Recommendations for proper nutrition for more effective weight loss

The most effective weight loss is achieved with an integrated approach, which means doing physical exercises and following a special diet.

It is worth noting that the diet does not imply the need to starve yourself. On the contrary, fasting is harmful.

It is worth eating in small portions as hunger sets in, the main thing is not to overeat. It is highly advisable to divide your diet into five to six meals: three main meals and snacks.

Main meals should consist of meat, fish, seafood, vegetables, rice and buckwheat. Snacks can be in the form of low-fat yogurt, low-fat cottage cheese or fruit.

To burn fat more quickly, you should give up fast carbohydrates, that is, flour products, including bread, sugar and drinks containing it, pasta, potatoes, and sweets.

Remember: the main principle of the diet is more protein and less carbohydrates.

Proteins are necessary for muscle growth, and carbohydrates are stored on the body as fat.

By avoiding foods containing carbohydrates, you speed up the fat burning processes triggered by exercise.

By following the correct diet and physical activity, you will quickly get rid of unwanted volumes and hated kilograms.

Exercises for losing weight on the stomach and thighs can be seen in the video.

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04.11.2014

The set of exercises for weight loss contains 20 different exercises aimed at working the main muscle groups. The exercises presented in this complex are perfect for doing independently at home. You do not need any special physical training; you can easily repeat these exercises.

This complex is designed for active loads and you will have to sweat a lot while performing this gymnastics. But you won’t have to wait long for the results. These exercises are best performed every other day. This way your muscles will have time to recover and rest. And doing gymnastics will definitely improve your mood.

Here are a few rules for doing exercises to lose weight:

You should eat food at least an hour before the start of class;
you should not eat high-calorie (fatty) foods;
During class, be sure to drink clean, still water (no more than 1-2 sips at a time);
During training, try to breathe correctly, deeply (inhale through your nose and exhale through your mouth);
After finishing the class, try not to drink for 30-40 minutes and not eat for 3 hours. (Everything you eat immediately after training will go towards building muscle mass. Therefore, if you want to lose weight, rather than not participate in a bodybuilding or sumo wrestler competition, it is better to abstain from food).
each exercise must be completed up to 50 times. This is very difficult for a beginner, so you shouldn’t overdo it right away. Increase the load gradually. Remember that muscle pain from oversaturation with lactic acid will not give you the most pleasant sensation, and the resulting microtraumas to muscle tissue will not allow you to fully perform a set of exercises next time. Therefore, everything is good in moderation.
if you have a limited amount of time, you can break the complex into several stages;
In order to always keep yourself in shape, create 20 healthy habits for losing weight.

1. Squats

This exercise works the muscles of the buttocks, back and abs, as well as the back of the thigh. Squat so that your thighs are parallel to the floor and return to the starting position.

The exercise tightens the back muscles, biceps and triceps well. When doing this, your hands should be close to each other. The wrists should be in line with the shoulders. When doing push-ups, press your elbows as close to your body as possible.

The exercise tightens the muscles of the back and buttocks. When doing this, try to push your pelvis up as high as possible.

The exercise works the front of the thigh and gluteal muscle. Make alternate lunges on your right and then on your left leg. In this case, the thigh of the leg that lunges should be parallel to the floor when lunging.

The exercise targets all the muscles of your core. Place your forearms parallel to one another and lift your body so that your feet are on your toes. Stay in this position for 90 seconds (you can gradually increase the time to 90 seconds).

This exercise tightens the muscles of the back thigh and buttocks, and also serves as an excellent stretch.

From the name it is clear that the exercise is mainly aimed at the back of the shoulder (triceps). This exercise can be performed with your hands resting on any stable object: a sofa, a step, a bench in the gym, etc. If you find it difficult to perform the exercise, place your hands a little wider or do the exercise with less amplitude.

This exercise is good for the back muscles. From the “on all fours” pose, come out into a straight line by raising your opposite arm and leg. You need to stand in this position for 90 seconds.

This exercise works all the abdominal muscles. Raise the opposite leg and elbow alternately.

10. Balancing on the floor

This exercise is good for the lower abdominal and back muscles. Raise your legs as close to the floor as possible without touching it. If you find it very difficult, bend your knees. Stay in this position for 90 seconds.

Lateral lunges target the anterior thigh muscles and buttocks. The exercise also eliminates the so-called “ears”.

Exercise for all muscle groups.

The exercise is beneficial for all muscles of the thighs and buttocks.

14. Pull-up

Pull-ups are designed for the latissimus and other types of back muscles. If you don’t have a horizontal bar or wall bars, you can replace this exercise with another. Lie on the floor, face to the floor. Extend your arms and legs to their full length. Raise your legs and arms and hold them in this position for 90 seconds.

This exercise allows you to relax and stretch the entire spinal column. The exercise is also aimed at actively burning calories.

This exercise works the inner thigh. It is necessary to squat without lifting your heels from the floor with your knees apart.

The exercise combines stress on the muscles of the arms, legs and back. When pulling up your knee, try to keep your torso in one line.

Helps unload the lower muscle groups and stretch the front of the thigh. When performing an exercise, calories are actively burned.

Strengthens the abdominal muscles and improves coordination of movements. Like all jumps, the exercise increases blood circulation and helps burn calories.

This exercise stimulates and works the muscles of the legs and buttocks. Since the exercise is performed at a fairly high pace, it promotes active fat burning and the removal of toxins from the body through sweat.

It's no secret that for effective weight loss you should also eat right and drink enough fluids.