A set of exercises for every day for losing weight at home for girls and women

Full body exercises can be performed not only in equipped gyms. The modern rhythm of life dictates its own conditions, which is why people often face a lack of free time. But to keep your figure in shape, it is not at all necessary to work out for a long time in gyms and sweat on sports grounds. It is enough to competently approach the preparation of an individual training program at home and the result will not be long in coming.

Circular movements with hands

Thanks to this exercise, you can improve your posture and develop the muscles of the shoulder girdle, chest and back.

How to do the exercise:

You need to stand up straight, put your arms to your sides at shoulder level, with your hands facing downwards;
Use your hands to make circles 20 cm in diameter. Movements should be slow. If the exercise is performed correctly, the person should feel the muscles behind the shoulders tense;
You need to make 5 circles forward and the same amount back.

A set of exercises for losing weight at home every day for girls

Let's look at a ready-made circuit training exercise scheme that girls can use to lose weight. If some of them do not suit you, you can exclude them, use a modified version, or replace them with other exercises.

Below is a comprehensive workout that includes a variety of exercises to target all problem areas of the body. This allows you to make your classes as effective as possible. The program includes the following types of exercises:

Cardio exercise for working out the abdomen: running with high knees, burpees, crabs, horizontal running, jumping with legs raised in a plank position.
Cardio exercise with an emphasis on the legs: side jumps, 180 degree jumps, lunge jumps, wide squat jumps, sumo squats with jumping.
Exercises to work the upper body: push-ups, triceps push-ups, dumbbell shoulder press, bent over raises, biceps curls.
Abdominal exercise: crunch, double crunch, leg touch and lift, Russian twist.
Plank exercise: shoulder touch, leg abduction, plank walk, side plank.
Leg exercises with weights: side lunge, forward lunge, standing lunge, deadlift, dumbbell squat.
Leg exercises on the floor: leg swings, scissors, side leg raises on all fours, side leg raises in a kneeling position, bridge leg raises.
Find out how you can replace dumbbells at home

The best option is circuit training, which includes one exercise from each group. If an exercise must be performed on both sides, such as lunges, it is recommended to alternate sides in a circle.

The exercises are distributed over five days. You can train 3-5 times a week, for example, Monday, Wednesday, Friday, or devote all weekdays to training, and on weekends give yourself rest or resort to light cardio exercises.

The number of laps and duration of execution can be set individually. If you are a beginner, you can use this scheme:

Each exercise is done for 20-30 seconds or repeated 10-20 times.
Rest between exercises can be 10-15 seconds.
Rest 2-3 minutes between circles.
The total duration of the workout is 30-40 minutes.

For more advanced people, you can increase the load:

Perform each exercise for 40-50 seconds or repeat 15-30 times.
Rest 5-10 seconds between exercises.
Rest between circles is 1-2 minutes.
Let the workout last 30-40 minutes.

Let's look at approximate sets of exercises for every day for losing weight at home for each of the five days. It is recommended to perform the exercises in the specified order, since they are located precisely so that individual muscle groups rest and breathing is restored after cardio exercises.

Monday

Jumping to the side.
Shoulder touch from plank.
Squats with dumbbells.
Press crunches.
Burpee.
Raising the leg to the side in a position on all fours.
Bicep curls.

Tuesday

Bent-over arm raises to work your back.
Jumps 180 degrees.
Leg raises.
Lunges in place.
Leg abduction in plank position.
Running with high knees.
Swing your legs up.

Wednesday

Side lunges.
Horizontal running.
Russian twist.
Exercise "scissors".
Push ups.
Jumping into a wide squat.
Side plank.

Thursday

Dumbbell press for shoulder muscles.
Jumping from lunges.
Double twists.
Deadlift.
Exercise "crab".
Leg raises to the side in a kneeling position.
Walking in a plank position.

Friday

Lunges forward.
Triceps push-ups.
Jumping with legs spread in plank position.
Gluteal bridge.
Exercise "spider".
Sumo squat with jumping.
Foot touching.

Let's look at another example of training that can be considered universal.

Squats. You can use both classic squats and their different variations. If you use weights, the weight should allow you to perform the required number of repetitions.
Plank. The plank works great for your abs, back, and legs. Start with 30 seconds and gradually increase this time. You can do different types of it: lateral, with alternate lifting of the left/right arm/leg.
Lunges or chair lifts. You can perform different lunges: forward or backward, to the side. Lunges and chair lifts can be alternated: 1st and 3rd rounds of lunges, 2nd and 4th rounds of lifting. These are essentially just variations of one exercise. To increase the load, you can pick up dumbbells.
Push-ups/pull-ups. Beginners can do push-ups from their knees. In the gym, you can replace them with dumbbell presses. Pull-ups are done with different grips. At home, beginners can do pull-ups by pushing off a chair with one leg. Push-ups and pull-ups in circles can be alternated. If there is no bar, you can only perform push-ups.

Tilts

This exercise is designed to strengthen your back and have a positive effect on your posture.

Performing the exercise:

Initial position: a person stands straight with his hands behind his head;
Next, you should bend over so that your body forms an angle of 45 degrees with the plane of the floor. In this case, the neck should form an even line with the back, you need to look straight;
As you inhale, you should straighten up and raise your head
Next you need to lean back a little. You need to look at the ceiling; if everything is done correctly, you will feel the abdominal muscles stretch;
Take the starting stance and repeat all over again 10 times.

Additional Tips

Regardless of which set of exercises for women to lose weight at home every day you choose, there are a number of recommendations that you should follow:

Begin your session with a short cool-down and end with a cool-down that includes stretching exercises.
Even at home, it is recommended to exercise in sneakers.
Drink enough fluids. It is recommended to drink a glass of water before starting class and two glasses after it. During your workout, if you feel thirsty, take a few small sips.
You can't train on a full stomach. The last meal should be no later than 1.5-2 hours before training.
High-quality circuit training is aimed at working all muscle groups. You can do exercises only for the target zone, but in this case the effectiveness will be lower.
Remember that to lose weight you need not only to exercise regularly, but also to eat right. Try to analyze your diet, eliminating as much as possible everything harmful from it and enriching it with healthy foods that promote weight loss.

Raise of hands

Increases the tone of the shoulder girdle and also has a positive effect on the foot.

Performing the exercise:

You need to stand up straight and raise your arms (palms down) to shoulder level;
While inhaling, you need to rise on your toes, and at the same time you should raise your arms so that you get an angle of 90 degrees between them;
Exhaling, take the starting position. Do the exercise 9 more times.

Tilts to the side

This exercise will have a positive effect on your shoulders and will also strengthen your waist. In addition, it has a beneficial effect on the gastrointestinal tract.

Performing the exercise:

The person stands straight, arms at shoulder level;
You need to raise your right hand and lower your left;
Next, you need to lean to the left (the left hand “slides” down, and the right hand twists around the head). At the end point, the right palm should be on the ear;
Gradually return to the starting position;
Do the same tilt on the opposite side. Repeat 10 times in one direction and 10 times in the other direction.

Twisting

The exercise will stretch your abdominal muscles and expand your chest.

Performing the exercise:

Stand up straight and, while inhaling, bend your elbows (place your fists under your armpits);
Continuing to inhale, you need to move your shoulders back and bend your chest a little, raise your head up;
As you exhale, arms forward and then spread to the sides;
Hold your breath and lean forward so that the body becomes parallel to the floor, arms are pulled back;
Next, you need to straighten up, the position of your hands is first in front, and then spread to the sides. Repeat all over again 9 more times.

What 3 exercises have a positive effect on the whole body?

It is better to give preference to exercises that involve many muscle groups at once. They have a complex effect on the entire body. The best exercises include:

Deep squats. This exercise works the hips, legs, abdomen and hamstrings. After just a month of regular training, a novice athlete’s buttocks will become rounder. Tightness appears. Increases endurance and strength. Strengthens the inner and back of the thigh. To perform the exercise, you need to stand with your feet shoulder-width apart. At the same time, you need to raise your arms up and start squatting. You should try to squat as deeply as possible. The toes should “look” in different directions.
Pistol squats. This exercise helps to “pump up” the buttocks and thighs, as well as build the muscles of the abs, chest and back. Almost all muscle groups are involved. To perform, you need to stand one step away from a sturdy chair. You need to put your leg on it so that only your toes touch the chair. In this position you need to start squatting. You need to try to go as low as possible. In this case, you need to tense your stomach.
Squeezing the buttocks. This is the simplest, but no less effective exercise. To do this you need to lie on your back. The legs should be bent at the knees and the feet should be placed as close to the buttocks as possible. You need to lift your body and at the same time squeeze your buttocks. The head should not come off the floor.

All these exercises should be performed daily or every other day. It is advisable to do at least 2 sets per day of 10 repetitions. Gradually the load needs to be increased. Within a month you can notice the positive effect of such training.