List of effective weight loss exercises for pregnant women

To get rid of excess weight, it is not at all necessary to drive yourself with hard workouts in gyms and torture yourself with diets. Of course, if we are talking about strong weight loss and health problems, you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kilos and get rid of a boring belly, you can easily do this at home.

Why are we not losing weight?

It is worth starting with the unique features of the body. A person loses weight immediately at the slightest stress, for a stressed person in an easy way to gain 5-10 kilos, regardless of the amount of food. Someone can overeat with cakes and gain on the scales of 0. 5 kilograms, and someone is "carried" with one glance at the cake. It has to do with metabolism. And if nature did not allow you to get rid of fat reserves in a few trips to the gym, you should not despair. Regular physical activity, proper nutrition and rejection of bad habits are the key to health and a beautiful figure. Yes, you may not achieve the ideals of a beach body, but you can be healthy and confident without it. In addition, some of them cannot make regular visits to gyms and sports complexes: there is no time, money, and sometimes even desire. In this case, training can be done independently, at home. In this article, we have collected effective weight loss exercises that you can do for yourself.

Important point:sometimes the weight doesn't go away because of health problems. In this case, being overweight is a sign: there can be problems with the thyroid gland, the cardiovascular system and the hormonal background of women. Therefore, if the weight started to grow suddenly and does not go away even on diets, this is an occasion to urgently consult a doctor and carry out a series of tests.

A reminder to lose weight

A kilogram of fat and a kilogram of muscle occupy a different volume in our body. But, unfortunately, when you are trying to lose weight with the help of diets alone, the muscles are "blown" in the first place. This is due to the fact that the body, experiencing stress (and any stress diet), begins to defend itself vigorously. The reaction of the ancient brain is stimulated, and a sharp drop in daily calories consumed is evidence that the body needs to be transferred to an emergency state. Fat reserves are deposited, a person loses energy: the body enters an energy-saving mode that allows you to live without food. Therefore, any diet will not give the expected effect if you switch it suddenly or if you do not support it with physical activity. What should you keep in mind if you want to lose weight?

• The calorie content of the meals should be gradually reduced. It is not possible to suddenly stop eating fatty, fried meat, sweets and stop frying food in butter if you have been doing this for the last few years. Everything harmful should be removed from the diet gradually. If you usually eat 2000 calories a day, to lose weight you need to reduce them to 1500. But you must do this within three or four weeks, there is no faster!
• Regulate insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. This substance is essential for effective training. Insulin rises after each meal, affecting the processing of fat cells for 1-2 hours. That is to say that regular snacking on sandwiches, cookies and sweets increases the weight precisely because the production of insulin increases. Carbohydrates should only be consumed at strictly defined times and the daily dose is not exceeded in accordance with BJU's harmonious calculation.
• Practice regularly. Exercises for beginners are good because they are quite easy and simple to do. Therefore, you do not need to abandon them: if you trained for two weeks, and then abandoned for several days, there will be no result. To be effective, a serious systematic approach is needed. The habit is developed in forty days, so at least per month you will have to do all the exercises honestly and regularly.

Interesting fact:does walking help you lose weight. Yes, it is absolutely optional to run in the morning and evening. First, running incorrectly is bad for the knee joints. Secondly, it is easier and more morally pleasant to walk to lose some weight than to run. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few agree with such feats.

The Best Exercises to Exercise at Home

How to deal with excess weight at home if there are no simulators? Fortunately, there is a whole range of exercises to start losing weight that are great for fighting fat deposits in any part of the body.

1. burpees. This is one of the most effective exercises, the results can be seen after 5-6 regular workouts. At first it seems difficult, but in fact the burpee gives a uniform load to all muscle groups, which allows you to burn fat quickly. The exercise is carried out as follows:

   • stand up straight, feet shoulder-width apart. Start squatting;
   • linger below, put your hands on the floor on the side of the body;
   • throw your legs back sharply, lower your chest to the floor, as in a push-up;
   • chest lift, legs jump forward, return to the bottom squat position;
   • pick yourself up and jump up, clapping your hands over your head.

   It is recommended to do 10 times 2-3 approaches. If such an amount seems heavy to you, two sets and 5 times with a gradual increase in the load will be enough to start with. This will not only help you get rid of fat quickly, but also develop the respiratory system.



2. Push ups.An exercise that is essential in all training programs. It helps to work out the back muscles, get rid of fat in the armpits, pumps up and lift the chest muscles. The exercise is carried out as follows:

   • emphasize lying down. Hands at shoulder level, feet hip width apart;
   • lower your chest to the floor, the "plank" position should be maintained;
   • exhale and rise to the starting point.

   Repeat from 10 times, depending on your own training and abilities. In addition, you can push up from the couch, or you can do it from the floor with your feet on the couch: such a reverse push-up works out the muscles of the chest even better, whichwhich is especially important for women with large. breast

3. Jack jumped.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to burn extra calories effectively. We do the exercise as follows:

   • spread your feet shoulder width apart;
   • start to jump, swing your arms;
   • Alternate up and down hand movements with each jump.

   The number of approaches depends on your preparation. Do the exercise up to 20-30 times in one approach.



4. Leg rotation. Just a minute to finish - and a great result after a few sessions. This exercise helps to work out the abdominal muscles, get rid of the "sides" and gives an additional load to the inner thighs. Do the exercise as follows:

   • stand straight, feet shoulder-width apart, hands clasped behind the back of the head;
   • lift your leg, bend it at a right angle and start rotating to the side for 15-20 seconds;
   • the same - but with the second leg;
   • then repeat the exercise, rotating in the opposite direction.

   You can increase the execution time if you are hard enough.

5. Rope.A well-known exercise that you need a projectile for. You can jump on a rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jumps. Exercise helps to get rid of body fat quickly in all parts of the body.

6. Pull up. Not everyone has a home horizontal bar, but there is definitely one in the yard. Such an exercise not only helps pump up your arms, it literally affects all the muscles in the body. Therefore, pull-ups will help you lose weight quickly, even for those that other exercises do not help. The execution technique can be completely different.

7. Raising the knee.It can be done standing and on the crossbar. In the first case, stand straight and pull your knees towards your chest: this will allow you to work out the muscles of the hips and back. In the second case, you will hold the crossbar and at the same time pull both legs to your chest: in this way the load will be higher not only on the legs and back, but alsoon the abdominal muscles.

As you can see, there is nothing supernaturally complicated in training for weight loss at home, anyone with any level of sports training can do them.

Additional exercises

For those who are not satisfied with regular exercises, we recommend considering some additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen muscles and stretch ligaments.

1. Yoga. The practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries. The rest can turn on a video from the Internet and enjoy the simplest asanas for beginners. You don't need to go to the gym for this. The advantage of yoga is that it has the possibility to burn a large number of calories quickly behind its ease (at the first stage).

2. Pilates. You can do it, like yoga, without an instructor at all. It's enough to get a mat, watch some basic exercises and strengthen your own muscles at home.

3. dancing. Yes, you can dance at home too. And most of the modern trends are great to help get rid of excess fat. And lovers of the more traditional options can try bellydance: belly dancing really strengthens the muscles.

Diet

As we have said, you cannot eat fast food and try to lose weight. Training should be accompanied by diet. However, this does not mean at all that it should be as strict as possible, except everything delicious and beloved from the diet. Diet here refers to proper nutrition. And it does not require many restrictions. His main posts are:

• no bad habits. Alcohol is very high in calories, and cigarettes put a big burden, not only on the lungs;
• rejection of foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
• drinking regime. A person must consume at least 2 liters of pure water (juices, teas and other drinks are not included);
• include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time do not give it an excessive amount of calories;
• use special dietary supplements. For example, for weight loss, there are entire product lines that reduce cravings for sweets and help remove excess water from the body.

And finally, it is worth noting that an excessive amount of training can be no less harmful than its complete absence. In everything you need to know the measure and keep a balance. And then you will feel healthy!