Slimming exercises for beginners

Have you decided to lose weight and want this process to be more intense? Then you need to know what exercises for weight loss for beginners in the fight against excessive fat reserves should be performed.

After all, in order for excess fatty tissue accumulated in various places to “dissolve”, proper nutrition alone is in most cases not enough…

[ 1 ]

A set of exercises for weight loss

The set of exercises for weight loss for beginners includes exercises for weight loss of the abdomen, waist, hips, buttocks, as well as legs and arms. Although, as practice shows, regular load on any muscle groups - regardless of where you have "deposits" of subcutaneous or visceral fat - helps to lose excess weight. The main thing is to burn calories.

• Exercise #1

Starting position: standing straight, feet slightly apart, hands on the waist. Squats are performed with emphasis on the entire foot and without leaning the body forward (that is, with a straight back and shoulders). Try to squat as low as possible. Number of repetitions - 10. At first, you can hold on to something with one hand, but later you need to do this exercise for weight loss for beginners without support and as you practice, increase the number of squats to 20-25.

• Exercise #2

Starting position: sit on the floor, legs straight; straighten your arms slightly back and rest on your palms. Lean your body back slightly, transferring some of its weight to your arms (the biceps and lateral chest muscles are strained), then lift your right and left legs (alternately), bend at the knee and bring them as close to your chest as possible. Repeat at least 10-12 times.

• Exercise #3

Starting position: sitting on the floor, legs straight, arms straight stretched forward. Alternately raising the buttocks, move forward (5-6 "steps") and return back. The exercise is performed 5 times.

• Exercise #4

Lie on your back, legs straight, arms straight along the body. Raise both legs from the floor at the same time (without using your hands). Hold your legs raised for 5 seconds (all the muscles below the waist are strained, primarily the abdominal muscles) and slowly lower them to the floor. Number of repetitions - 8-10.

• Exercise #5

The starting position is similar to the previous exercise. Bend both legs at the knees, lift them and perform movements simulating cycling for 25-30 seconds. Return to the starting position and, at intervals of 10-15 seconds, “pedal” another 4-5 times.

• Exercise #6

Lie on your back, legs straight, hands behind your head. Place your feet shoulder-width apart and bend them at the knees; lift your head and shoulder blades off the floor and simultaneously lift your left leg bent at the knee, and touch your left knee with the elbow of your right arm (turning your body to the left). Return to the starting position. Do the same with your left arm, turning to the right and touching your right knee with your elbow. Repeat 6-8 times in both directions.

• Exercise #7

Lie on your right side, legs straight, head resting on your straight right arm extended on the floor, left arm resting on your waist. You need to smoothly raise and lower your left leg 10-12 times. Raise your leg - inhale, lower - exhale. Then you should turn over onto your left side and do the same with your right leg.

Yoga for weight loss for beginners

All exercises that yoga offers for weight loss (exercises for beginners) are recommended to begin with abdominal breathing - especially useful for fat deposits in the peritoneum and lower abdomen.

You can breathe with your stomach both standing and lying on your back. So, place the palm of your right hand on your chest (at the top of your sternum), place the palm of your left hand on your stomach (just below your navel); inhale deeply through your nose so that the hand lying on it rises along with the wall of your stomach, and the palm remains motionless on your chest.

When it is simply impossible to take in more air, a very slow exhalation begins (through the nose): you need to exhale all the air - so that the peritoneum drops as low as possible (at the same time, you should strongly tense the abdominal muscles, as if "squeezing" out the rest of the air you took in). It is recommended to do the exercise 5 times at first, then 10-15 times.

Let's move on to yoga asanas for weight loss, which are used in every second set of exercises for weight loss.

Trikonasana

Starting position: standing, legs wider than shoulder-width apart, arms straight out to both sides. As you inhale, lean your body forward, touching your left foot with the palm of your right hand and raising your outstretched left arm up – perpendicular to the floor. At the same time, turn your head and look at your raised arm. As you exhale, straighten up, taking the initial position. Repeat the same with your left arm. Do the exercise 5 times with each arm.

Pawanmuktasana

This exercise for weight loss for beginners is performed lying on your back. As you inhale, bend your right leg at the knee, clasp your shin with your hands (hands in a "lock"), pulling the front of your thigh as close to your stomach as possible. Lift your head and shoulder blades off the floor and lift your upper body. At the same time, try to touch the tip of your nose with the knee of your bent leg. As you exhale, slowly return to the starting position. Do the same with your left leg. Repeat the exercise with each leg 5 times.

In the second part of the exercise, movements in the same sequence should be done with both legs at the same time - 5 repetitions. And in the third part, the hands grasp not the shin, but the foot.

Bhujangasana

Lie on your stomach, legs straight together, toes extended; arms bent at the elbows (on the sides of the chest), palms facing forward. As you inhale, leaning on your palms and elbows, lift your head and chest up, arching your back and throwing your head back. As you exhale, slowly return to the starting position. In the second part, lift your head and chest and arch your back, leaning only on your palms, straightening your arms. Hold the pose for 5-6 seconds (holding your breath slightly). Then, as you exhale, slowly return to the starting position. Repeat 3-4 times.

The third part of the asana: bend both legs at the knees; while inhaling, leaning on your palms, lift the upper part of the body from the floor, arch your back and throw your head back. Fix the pose as long as possible, and then while exhaling slowly return to the original position.

Dhanurasana

This exercise for weight loss for beginners is also performed lying on your stomach. You need to bend your legs at the knees and lift them slightly, holding them, clasping your ankles with your hands. As you inhale, you need to lift your chest, stretch your neck up and back, arch your back, and pull your legs (holding them with your hands) to your back. Hold this pose for 10 seconds, and then - as you exhale - release your hands and slowly return to the starting position. Repeat 5 times.

With all the variety of diets promising the return of a slim figure, it is necessary to take into account the individual characteristics of the body (lipid metabolism and general metabolism). The key factor in more active consumption of excess fat and optimization of energy costs is the work of the muscular system of the body. And experts advise not to neglect this rule, but to regularly perform exercises for weight loss for beginners.