Exercises for weight loss at home. Morning, for the stomach, sides, hips, legs. Effective, daily, for the lazy, in the workplace. The most effective exercises for losing weight on the abdomen and sides at home without exercise equipment. Exercises for quick training.

You will learn how to exercise for weight loss and what its benefits are. The article will teach you how to start practicing and how to motivate yourself. You'll learn some tips on how to be more efficient during your workout and when is the best time to exercise. Also in the article you will find a set of exercises with photographs and a useful video with a 10-minute morning workout.

About the benefits of exercise for weight loss

No one will argue that sports and proper nutrition are the pillars on which our health rests. Each person chooses the path that is closer to him, and accordingly, he decides for himself whether to engage in sports or not. The same applies to the choice of sport - some people like Tabata, some will prefer intense walking or fast running, and some will just stick to good old aerobics.

Any exercise, even minimal, benefits the body, and it would be stupid to argue with this. If you have played sports at least once, you know how pleasant this feeling of tiredness and vigor can be. simultaneously after training. Unfortunately, not everyone can engage in some complex sports due to health conditions, but this is not a problem - there are always simpler and more basic exercises that everyone can do.

There are a huge number of practices, among which anyone will find something to their liking. However, in this abundance of sports, people forget about what really gives results and, moreover, is time-tested. Exercise is the best way to keep your body in good shape and improve your health.

And the most important thing, With the help of exercises you can lose weight in a very short time! And besides this, it is very beneficial for the body. What exactly? Find out below! Here are a few reasons why you should start exercising in the morning every day or at least every other day:

Cheerful morning

Even if you didn't get enough sleep and even if you didn't sleep all night, exercise will help you start your morning vigorously and easily. With the help of exercises, you help your body wake up, awaken and charge it with energy. After 15 minutes of exercise, you will not notice how good and easy you will feel.

Important! If you haven't slept much, it's better to go to bed early on this day, but exercise will definitely help you wake up and push away fatigue. Gradually, the blood will accelerate throughout the body and you will not want to sleep at all. It is especially useful to start the morning with exercise for those who have a difficult work or school day ahead of them.

Immediately after charging, you begin to get ready, eat and run about your business. No time to think about being tired! And if you wake up, reluctantly force yourself to get out of bed, walk for several hours before going out and complain about not getting enough sleep, you will definitely feel tired. Exercise will help drive these thoughts away!

Feeling happy

When you exercise with your favorite music or even without it, your mood automatically lifts. You feel a surge of strength, your body moves and is energized. And the effect is even stronger when you see the results of your work. When you exercise for a long time, you definitely begin to notice how your body is changing and shaping.

It's nice to know that you're doing something for a reason, right? This is the best way to cheer yourself up and even let off steam! When you are very angry, you can go to the gym, on the treadmill and do a series of exercises to burn off the energy. A bad mood will go away!

Health promotion

This, of course, is far from a secret and everyone knows about it. Any physical exercise strengthens not only muscles, but also our health. During exercise, you learn to breathe correctly, distribute the load correctly and perform exercises correctly. Your body becomes stronger, and the spirit within it becomes even stronger. And to all this, your skin becomes tightened, soft and smooth.

You are losing extra pounds

Yes, any sport, even minimal, helps to establish metabolic processes in the body and lose extra pounds. Along with your body becoming toned, you also get rid of fat in problem areas.

Of course, the process cannot be called fast and you will see the result only after a few weeks or even months, after you start doing exercises regularly. But believe me, it’s definitely worth it, and no exhausting diet can compare with this more proven and healthier method.

You feel better overall

Not only does your mood lift, but your well-being also improves. You feel light, free and want to do things with pleasure.

Note! Exercising in the morning in winter is the best way to get rid of the blues that often sets in during this period.

And getting up and doing exercises in the morning in the summer is very inspiring! Imagine birds singing, the sun rising, a pleasant smell from the street, and you are happy to wake up and do exercises. By the way, you can do it on the street - it will be even better.

Charging rules

Any physical exercise has its own rules. Of course, people who regularly play sports may not learn and remember all these rules, because they follow them unconsciously, out of habit. However, it won’t hurt to consolidate your knowledge either, right? And those who are just beginning to explore the wonderful healthy world should definitely familiarize themselves with the important rules for exercising in order to avoid mistakes. What do you need to remember?

You don't need to exercise as soon as you wake up. First, get out of bed, wash your face and drink a glass of water with lemon on an empty stomach. After 15-20 minutes you can start charging. There is no need to have breakfast before exercise.

Spend at least 5-10 minutes to warm up well. To do this, you need to do basic exercises to warm up your neck and head, torso and legs. First stretch up, standing on your toes, and raising your arms as high as possible, and then make a deep bend down, reaching your hands towards the floor.
Morning exercises can take from 20 to 40 minutes depending on your preferences in terms of results. If you want to lose weight and burn fat, the workout should be active and intense, and it should last at least 30 minutes. If you just want to keep your body in good shape, 20 minutes will be enough.
Try to create a rough schedule and study at the same time. When you have a schedule, your body will wake up on its own, without an alarm clock. In order to accustom yourself to this, it will take from 2 to 4 weeks.

If you are a beginner, Don't try to do exercises that seem overwhelming to you. Start with easy and simple activities and just gradually increase the load. Each time, even the most difficult exercise will become easier for you.
Do not only strength exercises, but also don’t forget about cardio. It is important to properly distribute the charging load. Either do cardio and strength on separate days, or combine them into one day. The best cardio is running at any pace or vigorous walking. By the way, running can dry out your body well.
After exercising, do not immediately run to breakfast. Take a breath, take a shower (preferably a contrast shower), get a massage. While you are doing this, 20-30 minutes will pass. Just after this time you can calmly have breakfast and go about your business.

Make your workouts regular. This factor influences how quickly you notice results. It is not necessary to do exercises every morning; for example, you can skip one or two days. However, it’s better to still work out (even if you’re late, for example, do a banal warm-up and that’s it). Any small amount of exercise in the morning will be good for you.

How to start practicing?

The most difficult and at the same time simplest thing is to start practicing. Indeed, when you start, you will no longer feel like you are overpowering yourself or that you don’t like it. You will immediately feel a surge of strength and energy, and other times you will no longer want to talk yourself out of it. But still, how to force yourself to take the first step? How to start practicing? Here are some tips to help you get started.

Get up immediately after waking up and do not lie in bed. The first thing you should think about as soon as you wake up is “what an amazing day awaits me!” With this thought in mind, go wash your face and drink water with lemon, and at the same time turn on your favorite music, which energizes you and lifts your mood.

If the above methods do not help, and you still force yourself to do exercises every time, there is another effective method. Sit down at your desk, take a piece of paper and draw a line down the middle, dividing the paper in half so you have two tables. On one side, write down all the “pros” that you see in your morning classes, and on the other side, “cons.” For example, the advantages include a good mood and good health, and the disadvantages include laziness. Take your time and think carefully about each point, write down everything that comes to your mind, even the funniest and most banal. When you see whether there are more pros or cons on the lists, the issue of motivation will be resolved.
Keep a diary of your activities and plan your day in general. When you have a plan for the day, you cope with your tasks much easier and easier. When you put your first checkmark early in the morning next to the “charging” item, you will automatically continue to complete all other points according to the plan and by the end of the evening you will be very proud of yourself.

Reward yourself, but don't overdo it. For example, if you've been actively following your exercise plan for 5 days, treat yourself to your favorite dessert. This will motivate you to move on.

A set of effective exercises with photos

Of course, no one can do the exercises without preparation. It’s trite that you need to understand what the technique looks like and how to repeat it correctly. In order not to get lost in the many different exercises when you first start doing exercises in the morning, you can focus on the options below. Among them you will find several simple exercises for different parts of the body that will help you lose weight and become healthier.

For the stomach and sides

Many girls dream of getting rid of fat on their sides and stomach, but don’t know how. Some experts and trainers say that it is impossible to do this locally, but this is not entirely true. There are several exercises that can help you. For example, one of them is aimed at burning fat in the side area. This exercise is called the side plank.

It is very easy to do:

Lean on your elbow in a reclining position, stretch your legs straight. You should get a straight line.
Stand in this position for 25 seconds on each side.
Perform 3-4 approaches, each time increasing the number of seconds by 5. For example, the first approach is 25 seconds, the second approach is 30 seconds, the third approach is 35 seconds, and so on.

An exercise that will help remove fat from the abdominal area and make it flat is as follows:

Lie on your back, arms along your body, legs extended forward.
Gradually raise your legs in an extended position up, about 30 degrees.
Perform 10 lifts in 1 approach, rest for a minute and perform 2 more approaches with a break of 1.5 minutes.

For legs

The perfect leg exercises to tone down your inner thighs and make your legs look more shaped and toned. The exercise looks like this:

Get on your knees in cat pose. The back is straight, arms and legs shoulder-width apart.
Perform leg raises in a bent state, at an angle of 90 degrees to the side, as shown in the photo.
25-30 lifts on one leg and on the other. Just 3-4 approaches.
To add weight, you can place a small dumbbell of 1.5-3 kilograms under the knee and squeeze it well. Raise your legs in this position with dumbbells for greater results.

Another ideal exercise that will help tidy up not only your legs, but also your butt.. Proceed as follows:

Spread your legs as wide as possible so that you can sit down.
Do a deep squat. The knees should not go forward - watch this.
Perform 30 squats, 3 sets, with a minute break between sets.
You can squat with dumbbells in your hands, stretching them down, as in the photo.

For the butt

Everyone knows very well that squats are the best exercises for training the gluteal muscles, but there is another great option that is often used at the very end of the workout, as if “to finish off.”

Perform a glute bridge as follows:

Lie on your back, arms along your body, move your legs towards you (feet on the ground).
In this position, lift your torso in the lower back and butt area upward, as if gradually pushing up the lower abdomen.
Perform the exercise 30 times, 3 approaches.
To add weight, you can put a dumbbell or a weight plate on the abdominal area, but not a heavy one (about 1.5-3 kilograms). The hands support the weighting material.
This exercise is also performed with special elastic bands that are placed on the legs.

For hands

Everyone knows basic arm exercises - swinging your arms in a straight and bent position. They perfectly form muscles and help knead tissue. However, there is another exercise that can be performed with or without a dumbbell.

The principle of execution is as follows:

Extend your two hands forward in front of you, fingers connected. If you want to use a dumbbell, you just need to grab it with both hands and pull it forward in front of you in the same way.
Now perform inclined movements with your arms to the right and left, as if tilting a dumbbell back and forth (or just your arms). At the same time, the elbows and shoulders should remain in place.
The exercise must be repeated 10 times in both directions, 5-6 approaches.

When to exercise

Many people say they don't exercise because they don't have time in the morning. When they say that exercises can be done in the evening, they are surprised and say that exercises are a morning ritual, not an evening one. I wonder if this is true? In fact, many people have the opinion that this is indeed the case, but no one forbids you to study at the time you want.

If you don't have time in the morning, do the exercises in the evening. If you don't like doing it in the morning, do it in the afternoon or evening. No restrictions on what time to exercise. There is only a fact that proves that it is better, of course, to do exercises in the morning. And the reasons for this are described at the very beginning of the article - exercise invigorates, lifts your spirits, awakens and tones the body.

Note! If you really can’t bring yourself to get up an hour earlier in the morning to exercise, do the exercises in the evening.

So, you started working out and it seems like you’ve been working out in the mornings or evenings for some time without any problems, but sometimes you don’t feel a surge of energy at all and it seems to you that you’re not doing certain exercises effectively. What is the reason?

In fact, there may be many of them. However, here you don’t need to look for the reason, but you need to look for a solution that will help increase the effectiveness of the exercises performed and, accordingly, not perform exercises anyhow. The following simple rules will help you solve this problem:

Eat fast carbohydrates before training. This will help fill your body with energy and strength, which will make you work twice as active. Yes, it’s better not to eat before exercise, but here we are talking about a snack. For example, 10-15 minutes before exercise, eat half a banana - this is an excellent fast carbohydrate that will fill you with strength and make it very easy for you to exercise.

Drink coffee before exercise. A small portion of espresso in the morning will work in the same way as fast carbohydrates. It is important to choose the option that suits your body. Not all people's bodies respond well to coffee drunk on an empty stomach. Therefore, it is best to carefully monitor your condition after drinking coffee and exercising. If you feel weak, nauseous, dizzy, stop training, drink water and breathe fresh air. In the future, do not drink coffee before exercise.
Play your favorite music. This has already been discussed, but in a slightly different context. Favorite driving music can really motivate and inspire even the laziest representative of humanity to work. Don’t be lazy and make a whole playlist with your favorite and most energetic music so that you can turn it on in the morning and be charged with positive energy. You can dance and have fun while you do exercises - this is also physical activity!

Find your favorite exercises, and you don't have to think about efficiency. When you see which exercises bring the desired effect, you are happy to do them. Of course, it may not be that you like absolutely all the exercises, but most of them should definitely charge and motivate you. Through testing, you will choose exactly those exercises that will inspire you to further actively work on your body and health.

Useful videos

Of course, waking up an hour earlier in the morning and forcing yourself to do exercises instead of still lying in bed is very difficult. Indeed, for many, 30 minutes of exercise in the morning is an overwhelming task. However, no one says that it is important to exercise for exactly that long!

You can always shorten it by doing slightly different exercises, which in a shorter period of time will give the same result as half an hour of training. In this video you will find a 10-minute morning exercise that will be the perfect start to your day! Enjoy watching!

Get your body in order in just 4 minutes a day.

Exercising, proper nutrition, routine and getting up in the morning - for some this is fantasy, but for others it is real, real life. Everyone moves in the direction they like, but doesn't everyone want to be healthy and happy?

Morning exercises will help anyone who thinks that they will never be able to lose weight and get fit. The most important thing is desire and regular training, and within a few months you will notice how much better you feel and how good you look in the mirror!

Natalia Govorova

Reading time: 15 minutes

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Today, most women have begun to face the problem of excess fat deposits on the sides and other parts of the body. This is due to the fact that in the modern world there is a wide variety of products containing harmful additives, which not only disrupt metabolism, but also lead to obesity.

We present to your attention a variety of exercises that will help tighten your sides and remove fat folds.

Video: Exercises for fat pads on the sides, stomach and back

7 exercises for losing weight on your sides and abdomen without sports equipment

It is worth understanding that getting rid of excess fat on the sides requires not only exercise, but also... You need to give up flour products, sweets containing fast carbohydrates and fats, fatty dairy products, sausages, as well as products containing preservatives.

Sit on the floor and bend your knees under you. In this case, your back should be straight.
As you inhale, raise your left arm up and move it to the right side, hold for a few seconds, and as you exhale, return to the starting position. You should feel the sides stretching.
Repeat this exercise with the other hand.
Stretch several times, alternating your arms.

The advantage of this exercise is that when you do it, you train not only your sides, but also develop the flexibility of your spine and legs.

Exercise 6 – Plank:

Lower your elbows to the floor. Take a position so that your body is perpendicular to the floor.
The back is straight, the legs are straight, the head is level with the spine.
Try to hold this position for about a minute.
In the future, the time can be increased
Don’t be embarrassed that your body is shaking, because this exercise uses all muscle groups.
When doing the plank, do not lower your pelvis and stay straight until the end of the time.

Exercise 7 – Side Plank:

Lie on the floor on your side.
Place one hand on the floor.
Place your other hand behind your head.
As you inhale, lift your pelvis off the floor and lift it to the maximum point and you will stab yourself a little.
As you exhale, lower your pelvis.
Do the side plank 20 times, alternating sides.

5 Exercises for fat folds on the sides - perform with sports equipment

Exercise 1 – Rolling on an exercise ball:

Place an exercise ball on the floor.
Stand with your back to the gymnastic ball.
Place your palms on the floor shoulder-width apart and place your feet on the ball.
The back, like the legs, should be straight.
Bend your knees slightly and roll on the ball to one side, then to the other.
Repeat the rolls several times

Exercise 2 – Dumbbell Bends:

Hold dumbbells weighing 2 kg or more in both hands.
Starting position – feet shoulder-width apart, back straight.
Start by stretching the dumbbells downwards with one hand, come back and bend over to the other side. Do the bends several times.
Over time, the weight of the dumbbells can be changed.
This exercise can be performed with one arm: tilting the body to the side, the other arm is pulled behind the head.

Exercise 3 – Body turns with a stick or bar:

Take a wooden stick or bar in your hands. If you are doing the exercise at home and you do not have such sports equipment, then you can use a mop.
Sit on a stool or bench. Keep your back straight.
Place the stick behind your back.
Start turning your body in one direction to the maximum point, then in the other.
Repeat this exercise several times.

Exercise 4 – Hoop Twisting

The heavier the device, the more effectively the sides are removed.
For this exercise, take a hoop. A good alternative to a hoop is the challah - hoop.
Spin the hoop for 10 minutes. In the future, the time can be increased.
When twisting a hoop or hula hoop, bruises may appear on the sides - so before performing, wear thick clothes that will be comfortable for twisting.

Exercise 5 – Torso rotations on the disc

Stand on the disc next to a wall bar or chair to avoid falling.
Keep your back straight and hold onto a chair or wall bars with your hands.
Start turning your body to the right and left at an average pace. In this case, the legs should go in one direction, and the body in the other.
When turning, you should feel the side abdominal muscles working.

Removing side fats is not so difficult, the main thing is Do these (and many other) exercises regularly , eat right and lead an active lifestyle.

Losing weight on the sides - and not only - also light jogging, stretching exercises and swimming sessions promote .

The advantages of charging are obvious:

Effective exercises for weight loss at home for beginners after just a week of your daily workouts will become an indispensable way for you to keep your body and spirit invigorated;
You will begin to wake up faster and easier, the morning will not bring a decline in mood, you will always feel a great surge of energy and a desire to work;
Proper exercise significantly helps the body quickly shed accumulated kilograms and excess calories;
Helps to control. You will no longer feel constantly insatiable. Your body will be perfectly saturated with a light breakfast, and you will feel light, without heaviness in the stomach and bloating;
Along with good exercise, your mood also improves, which lasts throughout the day.

Some useful tips:

Charging should be done before. Before a set of exercises, drink a glass of water so that your body wakes up faster and is ready for training;
If your goal is to lose weight, then you should do exercises every day for at least 10-15 minutes, each time increasing the level of load, in order to eventually stretch it to half an hour;
The emphasis must be placed on all muscles, you do not need to train only or, otherwise you will not achieve any results. The training should be comprehensive for all muscles;
Alternate exercises so that the exercises are as efficient and productive as possible, and doing the exercises will become easier for you.

Charging rules

How to do exercises to lose weight? Everything is quite simple, the main thing is to follow the basic rules and follow the execution technique, practice daily and the result will not be long in coming. You shouldn’t be too zealous from the very first days. The load on the body should be increased gradually. If you start your first exercise immediately with a complex set of exercises, then you will only lose a lot of energy and will not achieve the desired result.

You need to start with, otherwise the risk of injury increases.
It is necessary to exercise regularly! Only constant training gives results. If you can’t keep up with the schedule, then do the exercises at least 4 times;
Set yourself a specific time for exercise and try not to deviate from it;
If you do exercises not only for vigor and stretching, but with a purpose, then you should arrange the exercises correctly. Such a workout should last at least half an hour, since fat burning occurs within 20 minutes of active exercise;
The break between exercises should not be more than one minute, also watch the pace of your exercise;
When doing morning exercises to increase muscle mass, you should limit your food intake an hour before and after exercise;
Upbeat and cheerful music will make your morning workout more fun;
Be sure to do a warm-up, it will warm up your muscles and prevent injuries and sprains;
At the end of the workout, do a cool-down or;

Change the exercises, do not perform the same complex every morning, so that the exercise brings effect, make changes. To improve the quality of training, it is better to use other equipment.

How to start practicing?

To start complex exercises, you need to select the ideal set of exercises for you to reduce fat. It is very important that you like and are comfortable with the exercises, then you will be more motivated to do them. It doesn't matter what you choose or anything else, the main thing is to maintain technique and regularity. Don’t rush into the deep end, as they say, start with light exercises and gradually increase the load.

If you immediately begin to torment your body with complex exercises, then you cannot avoid soreness and muscle strain. Let your muscles get used to it and then increase the load. As you know, in order for our body to get used to constant training, the exercise must be repeated at least 20 times. Which means after a month of such training, your body will completely get used to it and there will be no more discomfort or laziness. Exercise will begin to bring real benefits to you and your health.

The most effective is intensive exercise in the morning for... These are the most problematic areas, so the first days of training should start right in bed, lying down. Simple sets of exercises will help you with this. This includes stretching to stretch muscles and ligaments and elements of twisting from one side to the other. You can also use pulling your legs towards your stomach, which improves blood circulation and strengthens blood vessels.

When the exercises in bed are done, we get up and take a deep breath and exhale, drink a glass of water and prepare the body for training. After which we perform a set of your favorite exercises for the whole body, monitor our breathing, or simply dance to your favorite music.

Doing the simplest exercises will help you:

Get used to morning training;
To understand that performing such a complex daily is not at all difficult;
Notice how much your condition improves;
Prepare yourself and your body for a more complex set of exercises;
Activate muscle function;
You will feel a good surge of energy.

We all know that in the morning it is quite difficult to force yourself to get out of bed, let alone do any other gymnastics. But if you want to improve your well-being and, of course, lose weight, you need to overcome yourself and set yourself up for productive work on yourself and your body. Evening and morning exercises are the best remedy in the fight against excess weight.

Set of exercises (photos, pictures)

On the legs and buttocks

For losing weight in your legs, the most effective exercise is considered to be -. If you don't walk much during the day, then start your routine by walking in place for 30-60 seconds, while raising your knees high. Follow the rhythm of breathing, 4 steps – inhale, the next 4 steps – exhale. Grasp the back of the chair with your hands, stand on your toes, rise and fall for 30-60 seconds, see the picture for more details.

On the stomach and sides

In your arms

We select dumbbells of a weight that is convenient for you, from 1 kilogram and above. Raise both arms at the same time to the sides, for about 30-60 seconds, depending on your level of endurance. Read more about this in the article

Exercise for losing weight in the abdomen and sides is a set of physical exercises that is aimed at accelerating metabolism and burning fat deposits in problem areas. It is better to exercise in the morning immediately after sleep. Fitness helps you wake up quickly, tone your body, and get a boost of energy for the whole day.

Sport has a beneficial effect on the body and contributes to the formation of a beautiful figure. Doctors and nutritionists confirm that it is impossible to achieve the desired shape without proper nutrition and exercise. Thin waist, flat stomach and sides - comprehensive work on yourself, your body.

If you want to lose extra pounds, you need to reconsider your diet, reduce the number of calories consumed (fried meat, potatoes, lard and other fatty foods). You should not drink sweet carbonated drinks, they contain large amounts of sugar.

Along with starting proper nutrition, start improving your stomach and sides at home with the help of exercises.

Benefits of charging:

exercises increase the level of endurance, the muscles of the legs and abdomen become stronger and more elastic;
metabolism accelerates, promotes rapid processing of incoming food into energy;
helps get rid of laziness, start the process of losing weight in the hips and sides;
after exercise, the brain begins to work faster, mood improves due to the release of endorphins into the blood;
regular morning exercises teach you to control your appetite and listen to your body’s needs.

Physical activity immediately after waking up starts the metabolism and speeds it up several times. The effect of charging lasts throughout the day.

Important rules for exercising for weight loss

To start the fat burning process, you need to properly organize classes. It is important to follow the recommendations so that exercises for losing weight in the abdomen and sides become as beneficial as possible.

Advice	Why do this
You should not put a serious strain on the body from the first weeks.	Morning exercises are not a full-fledged heavy sport; its goal is to increase calorie consumption.
Cheerful upbeat music.	Exercising to music lifts your mood and helps you cope with the task at hand.
Calculation of the time of the complex and each individual exercise.	If the goal of training is to reduce the abdomen, sides, legs and hips, you should know that the process of burning reserves begins only after 20 minutes, the total time should be 30-35 minutes or more.
Gymnastics should be regular.	Experts recommend setting aside at least 4 days a week for morning exercises.
Breaks between tasks are no more than 1 minute.	To start your metabolism you need to work at an intense pace.
Be sure to warm up first and stretch after class.	Pre-warming the abdominal and side muscles will help avoid injuries, sprains, stretching at the end will relax the body and help prevent pain during the recovery period.
Breakfast 2 hours after charging.	The body is running, burning fats, if food gets into it, it will redirect energy to process it.
Exercises for the sides and abdomen should be changed periodically and arranged into different complexes.	The muscles quickly get used to the load, start a new set every 10 days.

If at first it is difficult to remember all the rules at once, highlight a few especially important ones for yourself, and gradually get used to them. Over time, you will be able to combine your lifestyle and training at home.

Exercise for a slim body

You need to start your morning with exercise, doing it immediately after waking up. A set of exercises will tone the body. It is better to start physical activity for the abdomen and sides with a short warm-up :

Jumping in place for 1 minute.
Raise your legs in front of you from a standing position to the maximum possible height - 20 times.
Rotate with outstretched arms forward and backward - 10 times in each direction.
Rotate the pelvis in a circle left and right for 20 circles.
Bend your body in a circle – 10 times in total.

Morning fat burning exercises

To speed up the burning of fat on the stomach and sides, you need to regularly perform a set of exercises:

Stand up straight, put one leg forward, and squat. Return to the starting position. Repeat the lunge on the other leg. Do 20 repetitions of the exercise.
Running in place with high knees. Press your bent arms to your sides, turn your palms down. Try to reach your hands with your feet. Work for 1 minute at a moderate pace.
To have a thin waist and eliminate sides, you need to exercise regularly: sit with your buttocks on your heels, keep your feet together and slowly lie on your back and press your lower back to the floor. Place your hands on the back of your head and slowly lift your body with your abdominal muscles. Do 10 repetitions.
Lie face up with knees bent and place your upper limbs along your body. Raise your shoulders a short distance from the surface, reach your right hand towards your ankle, straighten up, but do not lie down. Repeat on the other side. You can perform 20 stretches without changing legs, take a rest, and proceed to the other side. Performing the exercise will help reduce the size of your waist and lower abdomen.
Take a horizontal position. Lift your feet off the floor and start doing scissors with your feet. Work at a slow pace until you feel a burning sensation on your sides. The minimum number of repetitions is 10-15.

Stretching before exercise to lose belly fat:

Stand straight, place your lower limbs at shoulder level. Bend forward and down, reach for your right ankle with your hands, trying to bring your face as close to your knee as possible. Hold for 10 seconds. Move to the center between your legs, hold, to the other ankle.
The starting position is the same. Lean to the right, reaching your opposite arm overhead. Hold the position for 10 seconds, switch sides.

Morning exercises at home help to lose weight in the abdomen, sides, and improve health. After a few weeks, simple daily exercise will give you an elegant waist without fat deposits.

The stomach is a problem area for all people who are losing weight or dreaming of losing weight. Fortunately, losing belly fat is not at all difficult with the help of a diet and a set of simple exercises, presented below in photo and video format.

Clinical picture

What doctors say about losing weight

Doctor of Medical Sciences, Professor Ryzhenkova S.A.:

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You can endlessly do crunches and pump up your abs, but you won’t be able to lose weight without doing it. Proper nutrition is a huge plus for achieving results.

Warm-up

Any physical exercise should begin with a five-minute warm-up. This could be a jump rope, a hoop, running and squatting in place, bending to the sides, and so on. The main thing is to thoroughly warm up the muscles and joints, get the blood flowing and prepare mentally for the upcoming loads.

Next, we move on to simple exercises for losing belly fat at home. For the first few weeks, try not to change the order of exercises and do everything strictly according to the instructions. If you can't do the required number of repetitions, don't be discouraged. After two or three workouts you will master them.

Exercise Photos

Exercise 1: alternate leg raises.

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Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!

And here is my story

Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

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Lie down on the floor with a blanket or rug underneath you. Raise your legs up as shown in the photo. Then lower your left leg without touching the floor at the bottom and lift it to the starting position. Then do the same with the right leg and so on. Continue the belly slimming exercise for 45 seconds.

Area to be trained: lower and upper abdomen.

Exercise 2: crunches lying on the floor.

Take position 1, as shown in the figure above, with your hands behind your head and your legs bent at the knees. Then we begin twisting alternately to the right and left. At the top point of the exercise, you need to touch the back of your thigh with your palm. We do 20 times in each direction.

Exercise 3: continue to burn the sides.

The following exercise for losing weight on the sides is very effective and, despite the apparent difficulties of its implementation, can be easily performed at home.

Take the first pose as in the photo, bend your right arm at the elbow and place it to your right side. This exercise requires extreme concentration and tension in the abdominal and side muscles. Once you are in the correct position, begin moving your waist up and down, being careful not to let your stomach weaken at the lowest point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: Side turns.

Stories from our readers

I lost 15 kg without dieting or training in a month. How nice it is to feel beautiful and desired again. I finally got rid of my sides and belly. Oh, I tried so many things - nothing helped. How many times have I tried to start working out in the gym, but it only lasted me for a month at most, and the weight remained the same. I tried different diets, but I always fell for something tasty and hated myself for it. But everything changed when I read this article. Anyone who has problems with excess weight should read it!

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This is similar to the classic ab exercise at home, but complicated by crunches at the top of the rep and a stiff core. Great for working the upper abdomen and oblique muscles - i.e. those same unfortunate sides. The effort required to hold the torso at a 45-degree angle creates an additional static load.