Full body exercises at home for weight loss

Here's a list of exercises created by personal trainer and exercise physiologist Albert Matheny.

These 12 exercises are important for those who want to exercise anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for a variety of fast, high-impact workouts that are possible anywhere.

Some of these movements come with instructions on how to make them more comfortable. Just try to perform the movements that don't have "facilitating" instructions as best you can. Know that it is better to do just a few repetitions of each movement perfectly, rather than doing many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a full 20- or 30-minute workout.

Push ups

What to do:

• Place your hands directly under your shoulders.
• Place your feet shoulder-width apart.
• Maintain a plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• As you lower, keep your elbows close to your body.

Not recommended:

• Sagging or protruding buttocks.
• Tilt your head up or down.
• Allow your shoulders to rise toward your ears.

How to make it easier:

• Place your feet wider for better stability.
• Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

Simple and effective exercises for weight loss

When using simple exercises for training, keep in mind that their frequency, time, and intensity depend on the preparation and age of the person. You can achieve the desired effect and create a beautiful body by exercising 3 times a week. If you plan to perform them more often, then there is a chance that your body will not have time to recover from one activity to another.

For belly slimming

The most problematic place for people who are overweight is the stomach. To get rid of fat in it and solve many health problems, you need to use a set of special training. You need to do the exercises correctly, without being lazy, otherwise you won’t be able to create an ideal waist. Equally important is the diet, which should contain less fatty foods. The most effective exercises for losing belly fat:

Leg Raise

Lie on the floor, raise your legs; Tightening your abs, lift your hips off the surface (they should rise slowly), hold for two counts and return to the starting position.

The muscles of the lower abs are worked out. Number of repetitions: 10 times, 2 sets.

Abdominal vacuum

Lying on your back, bend your legs and exhale powerfully, drawing in your stomach with force; keep your stomach in this state for about 15 seconds. When performing, the transverse abdominal muscles are worked out. Number of repetitions – 3-4 sets several times a day.

Backbend with bent knees

Kneel down with your elbows on the floor; begin to lift your knees off the surface, holding for three counts, then return to the starting position. In addition to the abdominal muscles, the back muscles are also involved. You need to do two sets of 10 times.

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For buttocks and thighs

The buttocks should have a convex, seductive shape and be toned. In this case, there can be no talk of cellulite. A well-chosen scheme and regularity of exercises will help tidy up any figure. The main thing is to sincerely want to change yourself! Pay attention to the following easy exercises that will help you quickly achieve your previously set goal.

Exercise #1:

• The name is classic squats.
• How to do it: squat while inhaling, moving your pelvis back until your knees form a 90-degree angle; as you exhale, return to the starting position.
• What muscles are worked – gluteal muscles and thighs.
• Number of repetitions – 2-3 sets of 8-16 repetitions.

Exercise #2:

• The name is chair.
• How to do it - the essence of the exercise is that a person sits on a chair, while stretching out his arms.
• What muscles are worked – gluteal muscles and thighs.
• Number of repetitions - try to achieve the ideal position of 90 degrees under the knees, since this is unlikely to happen the first time.

Exercise #3:

• The name is bridge.
• How to do it – lie on your back, bend your legs; palms should face down; place your feet so that the tips of your fingers can touch your heels; As you inhale, tighten your buttocks and lift your pelvis; As you exhale, slowly lower yourself down.
• What muscles are being worked – gluteal muscles, thighs.
• Number of repetitions – 10 times.

For slimming arms

The skin on your hands may sag over time, which will look very unaesthetic. Having gotten rid of cellulite on your buttocks and tightened your stomach, you won’t look perfect if you don’t pay the necessary attention to your shoulders and forearms. Strengthening them at home is not such a difficult task. See for yourself with the following set of workouts.

Exercise #1:

• The name is arm curl.
• How to do it – place your feet shoulder-width apart, slightly bending your knees; slowly raise your hands with dumbbells, gradually squeezing them at the elbows.
• What muscles are worked – biceps.
• Number of repetitions – 15 times.

Exercise #2:

• Name – arm curl 2.
• How to do it – raise your arm above your head, having first grabbed a dumbbell, then turn your palm forward; then slowly bend and straighten your arm towards your head.
• What muscles are worked – triceps.
• Number of repetitions – 15 times.

Exercise #3:

• The name is regular push-ups.
• How to do it – take the position “lying down”; start at a slow pace, going as low as possible.
• What muscles are worked – the muscles of the arms and chest.
• The number of repetitions is 20 times with a gradual increase in the bar.

Plank

How to do:

• Place your hands under your shoulders, or slightly wider.
• Tighten your gluteal muscles.
• Your body should be in one line from head to toe.
• Tighten your chest.
• Tuck your chin.
• Direct your gaze to the floor.

Not recommended:

• Lifting or sagging of the buttocks.
• Raise your head.
• Staying in a position if your body is not in a straight line is only a good exercise if you do it correctly.

How to make it easier:

• Hold the position for a shorter period of time.

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Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot near the outside of your right hand.
• Land on your entire foot.
• Return to the starting position.
• Repeat with the other leg.
• Maintain a firm plank position.

Not recommended:

• Allow your shoulders to move out of line directly above your hands.
• Sagging hips.

Squats

How to do:

• Place your feet somewhere between hip-width and shoulder-width apart.
• Spread your toes as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Squat down as deeply as possible.

Not recommended:

• Allow your knees to move out of line with your toes.
• Bend your knees inward.
• Raise your heels off the ground.
• Shift your weight to your toes.

How to make it easier:

Squat shallowly if you find it difficult to squat or have discomfort when standing up.

Jump Lunge

How to do:

• Keep your front knee at a 90-degree angle.
• Lunge as low as possible without your back knee touching the floor.
• Keep your torso upright.
• Distribute your weight evenly between your front and back legs.
• Jump to switch the position of your legs - your front leg goes back and your back leg goes forward.
• Coordinate your arm movements so that your front arm moves forward as your opposite leg lunges back.
• Land softly.

Not recommended:

• So that the knee touches the floor.

How to make it easier:

Take your time - just do regular lunges.

Single leg lift

How to do:

• Keep your back straight.
• Distribute your weight evenly on the leg you're standing on.
• Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
• Pull yourself back to a standing position using the hamstring (back) of the leg you are standing on.
• Keep your head in a neutral position.

Not recommended:

• Reach toward the floor with your fingertips: This bends your back. Instead, focus on keeping your back flat and locked through your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on every rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

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Reverse Lunge

How to do:

• Starting position: stand straight.
• Step back with one foot.
• Keep your front knee at a 90-degree angle.
• Keep your chest up.
• Distribute your weight evenly between your front and back leg.
• The knee of the back leg can lightly touch the floor.
• Push through the heel of your front foot to stand up.
• Coordinate your arm movements so that your hand is in front as your opposite leg lunges back.

Not recommended:

• Shift the weight of your front leg onto your toes.
• So that the knee moves to the side.
• Allow the front knee to bend inward.

Walking on your hands

How to do:

• Your legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you walk your arms forward until you are in a plank position. Then walk on your hands in the opposite direction and stand up.
• Tighten your hips and dig your heels into the ground as you walk back on your hands.

Not recommended:

• Walk your arms past the plank position.
• Sagging hips.
• Swing from side to side from the hips.
• Raise your shoulders up towards your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
• To turn these exercises into a full workout, follow one of these guides.
• You can mix and match exercises to make your own workout.

Basic exercises for losing weight at home

Before you use simple exercises for losing weight at home, keep in mind that after some diets the weight begins to gradually return. Going on another diet without taking care to create a workout plan for your home will make it impossible to achieve an ideal figure! Without exercise, you will feel weak, drowsy and lethargic.

Cardio exercises

A quick and effective way to lose weight and form a beautiful figure is cardio training, thanks to which the athlete sweats profusely. They represent a whole complex of techniques that have a healing nature. An excellent option in this case could be light weight loss exercises. There are such simple exercises for losing weight:

• An intensive complex for burning fat deposits, which involves long exercises with the same load without rest. An excellent option would be running on a home treadmill or cycling.
• Dance aerobics, in addition to cardio exercise, helps improve coordination and posture. With its help, you can learn to better control your body.
• If you don’t have any exercise equipment at home, then the simplest option is running in place and jumping up.

A set of strength exercises

Strength exercises are characterized by high muscle tension with short duration of movements and low speed. With their help, you can not only lose weight, but also get rid of depression. Complex strength exercises can trigger a kind of energy transformation mechanism in the muscles. Both men and women need to exercise regularly to achieve results! To get started, you can use this complex:

• 2-3 sets of squats, 8-16 reps. To increase the load, use dumbbells.
• Lying on your back, bend your legs and begin to lift your upper back, trying to reach your head to your knees. Holding your breath for a few seconds, gradually return to the starting position. Perform 3 sets of 8-20 repetitions.
• "Boat". Lie on your back, lower your arms along your body, while keeping your elbows off the floor. Take a deep breath, hold your breath and lift your legs above the surface, keeping them straight. Repeat several times.
• Exercise "Burpee". Take a squat position, jump your legs back and do push-ups. Return immediately to the reverse position and jump as high as possible. Perform 4 sets of 2 minutes. The break between approaches is 1 minute.