13 simple weight loss exercises at home for a lean body
the weight of accelerating without braking is probably the thing that people worry the most. To overcome this situation, tell you 13 simple weight loss exercises at home that are extremely effective.
1. Twist yourself – Simple weight loss exercise difficult to do but effective
Time taken: 15 minutes/day
Efficacy: reduce belly fat
Tutorial:
- Preparation position: lying on your back, body straight, arms outstretched at shoulder height
- Inhale deeply, bend the knee to the right so that the body from the abdomen up remains in the original position
- Exhale and return to the starting position. Then repeat the movement but switch to the left.
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2. Legs combined with hands (Crab Kick)
Time to perform: 20 minutes / time, 3 times / week
Efficacy: helps toning the abdomen and arms and legs
Tutorial:
- Preparation position: feet shoulder width apart, hands under shoulders and back on the floor.
- Lift your hips off the floor, and at the same time touch the toes of your right foot with your left hand.
- Return to the original hip-lift position and touch the tip of your left foot with your right hand.
- Take the steps quickly to make the movement more effective. After 45 seconds of performance, you should stop for 15 seconds to rest, then continue.
3. Hip movement
Time taken: 15 minutes/day
Efficacy: help firm, slim waist
Tutorial:
- Preparation position: Sit on the floor, left leg extended, right leg bent.
- The right hand is on the floor, the left hand is raised at shoulder height and parallel to the left leg. Then swing your arms forward in an arc to the right.
- Bring your left hand back to the starting position, and at the same time bring your right hand up to shoulder level and swing your right hand in an arc to the left.
- Repeating the above movements, combined with deep breathing will help you lose weight and get a toned second round.
4. Full body push-ups (Frog Kick)
Time to perform: 20 minutes / time, 3 times / week
Efficacy: firming hand muscles
Tutorial:
- The preparation position is a push-up position with arms straight, butt raised to form a straight line from head to toe.
- Using both hands as support points, use your strength to jump up and then gently land.
- Continue to repeat the movement until the end of 20 minutes.
5. Abdominal crunch
Implementation time: 10 minutes/day
Efficacy: reduce belly fat
Tutorial:
- Preparation position: lying on your back, arms relaxed at your sides and parallel to each other.
- Inhale, kick your legs up so that they're about 45 degrees apart.
- Repeat the leg kick about 14 to 16 times.
6. V-ups (V-Up)
Implementation time: 10 minutes/day
Efficacy: burn excess fat in the abdomen, making the 2nd round become slimmer and toned
Tutorial:
- Preparation position: lying on your back on the floor, arms extended overhead, combined with the body to form a straight line.
- Raise your legs up, and at the same time raise your body so that your hands touch your ankles. Then return to the original position.
- Do it 8-12 times per day.
7. Bend over
Time taken: 30 minutes/day
Efficacy: supple body, firm abdomen
Tutorial:
- Preparation position: Stand up straight, feet shoulder-width apart, hands shoulder-width apart.
- Bend down, make the right hand touch the left foot, then switch to the left hand to touch the right foot.
- Doing it for 30 minutes a day will help you reduce the amount of excess fat in the waist area significantly.
8. Full body movement 1 (Running Lunge)
Time to perform: 20 minutes / time, 3 times / week
Efficacy: reduce belly fat, arm fat and tone thighs
Tutorial:
- Preparation position: sit down so that the right leg is bent 90 degrees to the floor, the left foot uses the knee as a support on the floor and tiptoes, the right hand is behind, the left hand is bent forward as a standard position run.
- Using your right leg as a pillar, jump up high, while kicking your left knee up as high as you can. Then land gently and return to the original movement.
9. Loaded Bear Crawl To Front Step 2 (Loaded Bear Crawl To Front Step)
Time to perform: 20 minutes / time, 3 times / week
Efficacy: burn fat all over the body, especially arms, abdomen, legs bụng
Tutorial:
- Preparation position: Kneel on your toes, bend your body forward so that your head is down, your arms are straight forward, your hips are raised.
- Lean forward, using your right hand to support straight as a pillar, right leg straight while the left leg lifts up to form a 90-degree angle, the left arm is bent to be perpendicular to the shoulder.
- Return to the starting position and switch sides. Do this until 20 minutes have passed.
10. Bear Crawl Shoulder Tap
Time to perform: 20 minutes / time, 3 times / week
Efficacy: stimulate shoulder muscles to firm, expand
Tutorial:
- Preparation position: knees to shoulder width apart, toes tiptoe, hands on the ground with hands about shoulder-length apart, hips raised.
- The left hand touches the right shoulder, this time the body is supported by the right hand, knee and toe. After 2 seconds, switch hands and repeat until time runs out.
11. Dumbbell Rainbow Exercise 1
Time to perform: 20 minutes / time, 3 times / week
Efficacy: dissolving excess fat in the arm area, helping the shoulders to expand and tighten
Tutorial:
- Preparation position: stand with feet shoulder-width apart, knees slightly bent, hand holding a dumbbell stretched along your body so that your wrists are facing out (should choose weights with appropriate weight).
- Slowly raise the weight from the inside out and bring it up, arms perpendicular to the floor, elbows can be slightly bent.
- Then slowly bring your hands back to the original position in the direction from outside to inside.
12. Dumbbell Thruster Exercise 2
Time to perform: 20 minutes / time, 3 times / week
Efficacy: big butt, firm, slim arms
Tutorial:
- Preparation position: stand upright with legs extended, hold dumbbells at shoulder level, arms folded.
- Perform a squat position with legs bent, arms still.
- Use force to lift weights vertically and perpendicular to the floor, while standing straight up.
- Return to the second move and continue until the time is up.
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13. Dumbbell High Pull 3
Time to perform: 20 minutes / time, 3 times / week
Efficacy: tighten the abdomen, remove the excess fat in the arms
Tutorial:
- Preparation position: feet shoulder width apart, knees slightly bent, hands holding dumbbells stretched along body and wrists inward.
- Slowly raise the dumbbells to chest height, elbows facing out.
- Return the dumbbells to the original position and continue to perform until the end of time.
The above 13 weight loss exercises will help you quickly regain your slim figure and keep your confidence and health in your daily life.
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Just spend about 10-30 minutes a day to practice at home, you can completely stay healthy without spending a lot of money on the gym or aerobics.
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