You don’t have to spend hours in the gym to get an athletic, toned figure. Here is a selection of the best weight loss exercises that are easy to do at home. Combine them and practice them two to three times a week, in sportswear or even in pajamas, in the morning before you shower. Are you on your period? Nothing prevents you from doing it: With always radiant, padded sanitary pads, you stay dry and comfortable during your workout.
1. Push-ups: the basics of home sports
Lie on the floor with your toes or knees with your hands just below your shoulders. Bend your elbows to one side and lower your body until your chest almost touches the floor. Your arms should be at a 45 ° angle. Take a break and then go back up. Do three sessions of 10 reps.
2. The Plank: Lose Weight and Gain Posture
The lining is the ideal bodybuilding exercise for losing weight on your stomach and toning your arms!
Start out as if you were doing push-ups with your hands under your shoulders. Stand on your toes and squeeze your abs and glutes together to form a straight line. Try tucking your belly button in, making sure to keep your back straight. First, hold the position for 20 seconds, then increase as you exercise.
3. Squats: the best way to reshape yourself
This exercise is excellent for losing weight and strengthening your buttocks, legs, stomach, and back.
Stand with your feet shoulder-width apart and your back straight. Bend your knees (they should never go over your toes!) And lower your bum like you’re sitting down. Your bodyweight should stay on your heels. Once your thighs are parallel to the floor, slowly come up, do three sets of 20 movements.
Do you have back pain? Put your hands on the back of your head to force yourself to stand up straight.
4. Lunge steps: stomach, back, and thighs
Stand straight with your shoulders back and chin up. Contract your abs and take a big step forward with one leg, either forward or backward. Lower yourself until your knees are bent 90 degrees: one near the floor; the other in front of you, aligned with your ankle. Make sure to keep your weight on your heels as you climb, then switch legs.
Do ten reps on each leg, take a break, then two more sets of 10.
5. Dips: Work your arms
Place your hands on the edge of a chair or sofa and your legs in front of you. Lower your body to the floor (be careful not to block your elbows) and increase your arm strength. Do three sessions of 10 reps with a break in between.
6. The side plank: lose weight and pull the slopes.
This variation of the plank is also a great weight loss exercise because it stimulates the deep muscles of the abdomen: the obliques.
Lie on your side with your legs crossed. Use your arm and elbow to get off the floor. You can make the exercise even more difficult by raising your other arm above your head at a right angle. Keep your glutes straight and your body aligned. Try to hold 20 seconds on each side, then gradually increase the base time as you exercise.
7. Side Lunges – Lose weight but keep a nice ass!
While standing, place your left leg behind you so that your thighs are crossed as if you were tilting. Keep your front knee aligned with your ankle. Return to the starting position and switch sides. Do ten repetitions on each side, rest, then repeat twice.
8. The bridge
This exercise strengthens the glutes and abdominal muscles but also trains the back muscles. Lie on your back with your hands on your sides, your knees bent, and your feet shoulder-width apart on the floor. Push your heels up to lift your hips. Contract your abs and glutes together to keep pace. He’s going down slowly.
You can increase the difficulty level by lifting one leg with the rest of the body: do ten repetitions of each leg three times.
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