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Exercises not to leave the house

by Georgia Ede
Published: Last Updated on

Exercises to lose weight and lose weight at home

The current pace of life means that many people do not practice physical exercise due to lack of time, but it is not always necessary to go to the gym or go jogging to exercise; a few types of exercises to do at home and a little consistency are enough.

Creating the habit of daily exercise will not be difficult to get to define your figure and therefore stay healthy and even with a better mood, because as you know, exercise has multiple benefits for our health. We will notice it both in our body and in our state of mind.

Exercise will help us lose weight in a healthy way and also increases our physical condition, increases our resistance. In order for you to exercise effectively, it is advisable to work all muscle groups, therefore, we offer you simple exercises so that you work the localized areas of your body where fat accumulates the most, in order to eliminate it easily.

Exercising at home has certain advantages, such as that adverse weather (bad weather) does not influence, we avoid travel, it is cheaper than joining the gym, and we can play sports in any time out we have. So there are no excuses to get in shape without leaving home .

Exercises by localized areas

For the adductors  you can sit in front of a chair and place each leg on one side of it, try to bring the legs together until the legs of the chair. Do 4 sets of 20 reps each.

Abs :

  • Lie down on the floor in front of a chair and bring your legs up to your knees and try to climb up to your knees with your hands crossed behind your neck. We will do 4 sets of 25 repetitions.
  • Lying on your back with your legs at a right angle, we will lift one leg over the other placing the foot on the knee of the other and we will bring the body to the side to the foot that is on the knee. We will do 4 sets of 25 repetitions.

Legs :

  • Go up and down stairs with weight in your hands, we will climb a step with one foot and the opposite arm with the weight, if you do not have steps you can buy a step or improvise it with some large books and a piece of wood.
  • Lying on the floor on our side, we will raise our straight leg to the maximum and we will hold for about ten seconds; If at first we cannot bear those seconds, we will start from seconds until we reach ten. We will do 2 series of 10 exercises with each leg, alternating the leg at the end of each series. We can do this exercise also with a weight on it.
  • Lying on our back we will stretch both legs and do crossover exercises, from slower to faster for about two minutes.
  • Sitting on the floor we will extend our legs to the front and we will try to raise the tip of the foot towards our body, noticing the stretch throughout the back muscles of the leg. We will hold about 20 seconds with each foot and we will perform the exercise 4 times with each leg.

We leave you below more specific exercises to work the legs . You can also try exercises to reduce thighs .

Buttocks :

  • Standing in front of a chair, resting your hands on the backrest, we will raise the leg back and then the other leg. Do 3 series with each leg of 50 repetitions each.
  • Lying on our back we will stretch one leg up and hold for 5 seconds and then we will change legs. Once we do 4 sets of ten we will do the same exercise but moving the leg to the sides.
  • Lying on the floor on our side, we will raise our straight leg to the maximum and we will hold for about ten seconds. We will do 2 series of 10 exercises with each leg, alternating the leg at the end of each series. We can do this exercise also with a weight on it.

Here we leave you a table of simple exercises to tone buttocks .

Brazos:

  • With an elastic band of about 80 centimeters, raise your arms above your head and take each end of the rubber band with one hand and try to stretch it as far as possible, keeping one hand in the center and stretching with the other. Do 5 sets of 10 with each arm.
  • You can also perform arm exercises forwards and backwards as if we were swimming.

To combat flaccidity in the arms, often caused by the passage of time, by loss of muscle mass or after losing weight; We leave you here the best exercises to tone arms .

Get in shape with these types of exercises that do not require a lot of time. You will feel better, and you will help take care of your line and stay at your ideal weight, as long as you combine it with a healthy diet adjusted to your daily caloric expenditure.

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