Weight for women is always one of the top concerns. Diet, limited fat, fast food combined with exercise bring extremely good weight loss effects. However, when your time is too short, you can choose simple, safe and effective home exercises.
Requirements for home weight loss exercises for women
Weight loss exercises for women are mainly simple exercises, easy to perform. These are movements that do not focus on the goal of muscle hypertrophy (hypertrophy) but focus on reducing fat and toning the abdominal muscles, buttocks, thighs.
You also need to adhere to the minimum exercise duration for effective weight loss. Women should do at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity aerobic exercise each week. That is, on average, practice about 30 minutes a day and do not rest for more than 2 days without exercise. For intense workouts, you can break them up into at least 10 minute workouts.
Exercises to lose weight at home for women
Plank is considered one of the simple movements to help increase stamina and effectively tone abdominal muscles. Its greatest effect is to help reduce fat and tone abdominal and biceps muscles. The amount of calories consumed is proportional to the time you hold in a plank.
Challenge yourself by gradually increasing the time each time you do this move. In a week, you should gradually increase the Plank time 5-10s each time to quickly see the effect.
Execution: Lie on your stomach with your elbows perpendicular just below your shoulders. The points of contact with the floor are the forearms and the toes. Hold the pose so that your back, hips, and neck are in a straight line. Tighten your abs and hip muscles and maintain a steady breathing rate for at least 60 seconds.
You can also combine a regular plank and a push-up exercise by creating a plank position but alternately using your hands to lift your body up and down.
The squat is a common movement that often appears in light weight exercises. This exercise requires the participation of the glutes, thighs, hamstrings and the entire leg area. Thanks to that, Squat helps to lose weight and tighten the 3rd round to improve physique.
Do the following action:
Step 1: Stand up straight, hands clasped together in front of chest, legs extended.
Step 2: Slowly lower your legs so that your thighs are parallel to the ground, and your upper body stays the same.
Step 3: Return to the original standing position.
Gradually increase the number of Squats in 30 days for effective weight loss.
High/low boat is a simple home exercise for women to help burn belly fat effectively. The pose consists of only 2 steps:
Step 1: Resting position, feet on the mat, hands on knees
Step 2: Lean back just so your butt is in contact with the mat. Lean back so that the spine is tilted 45 degrees and straighten the arms and legs in a V shape. Use the abs to keep the body balanced, the longer the better. At this time, you will see your belly heat up and excess fat will be burned.
Mountain climbers are also known as climbing exercises that simulate the posture of mountain climbers. This exercise is good for the heart, improves endurance and agility. They work mainly on the abdomen and biceps to help burn excess fat. Although the steps are simple, to do enough exercises, you may have to expend a lot of energy.
Mountain climbers are made in 3 steps as follows:
Step 1: Two hands straight on the floor like push-ups.
Step 2: Slowly bring the right leg so that the right knee almost touches the left elbow.
Step 3: Repeat the above movement with the opposite side.
This exercise will work mainly on the abs, thighs and biceps.
Crunch, also known as crunches, is a movement that focuses on a group of abdominal muscles. It works on the entire abdominal muscle group to help tone muscles and reduce fat. So, this is a simple and effective home exercise for women to lose weight. To do this, do the following:
Step 1: Lie on your back with your feet on the floor, hands behind your neck to support your head.
Step 2: Use your abs to curl up so that your neck, shoulders, and back are lifted off the floor.
Step 3: Lower your head slowly to the starting position. Remember to combine maintaining a steady breathing every time you raise or lower your body.
Heel tap is a very effective fat burning exercise. You can easily do it at home as follows:
Step 1: Lie on the mat, slightly raise your upper body, stretch your arms along your body. Bend your legs so that your feet are still flat on the floor.
Step 2: Hold the lower body and tilt the upper body to the left so that the left hand touches the ankle.
Step 3: Return to the original position and repeat the movement but switch sides.
Superman mainly works on the glutes and abs, which are very suitable for women. This is also a simple move to do as follows:
Step 1: Lie face down on the floor with arms extended overhead, legs relaxed.
Step 2: Tighten your abs and glutes and raise your arms and legs as high as you can.
Step 3: Release your body back to the starting position.
Note when exercising to lose weight at home for women
- If you have a history of cardiovascular, blood pressure, or respiratory conditions or are pregnant, consult a professional before starting an exercise program.
- It is necessary to adhere to the diet before and after exercise to avoid dehydration and hypoglycemia.
- You should warm up the joints about 5 minutes before exercising, especially with intense exercises.
- Fat loss is total body fat loss no matter what kind of exercise you do. Therefore, try to arrange a training schedule that evenly distributes the muscle groups. This gives muscles time to recover after a tiring day of training to increase performance the next day. Don’t focus too much on abs because it won’t help you lose belly fat.
Weight loss exercises at home for women are all simple and easy to do. To refresh the exercise, every day you can choose from 2-3 different movements. And remember to do it for at least 30 minutes a day to achieve the best weight loss effect.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.