Very effective exercises for weight loss at home without exercise equipment

But what about those who do not have access to such beauty, like a gym, just them, for the purpose of this article, but if you read it, you will surely have a gym, don't. Therefore, read carefully, learn all about what you are writing.

exercise weight loss at home

Below is laid out for you the seven most effective exercises for weight loss at home, they are all simple to learn, but most of them don't need any additional equipment. Only two of them need to wake the ball, but if you don't, then you can skip these exercises, or another, to this ball.

Of course, an important part of the process the weight loss, proper nutrition, which contributes to building muscle and burning fat. It's about the food-we'll talk later, but now be careful, don't forget to do the exercises.

Effective exercises for weight loss at home

So, are you ready to workout? If yes, do you remember a few rules that must be adhered to:

  • the train 3 – 4 times a week;
  • perform the exercises one after the other, without rest in between;
  • don't drink water during a workout;
  • no big breaks between sets;
  • try to follow the techniques and practices effectively;
  • add to these exercises is still running. Run 1 – 2 times a week at a nearby Park or at the stadium.

So, let's start with the first exercise.

The woman

Practice makes the work of the abdominal muscles. Lie on your back, legs, hands slightly lift, then the original position. The next movement will be raising the legs, torso up at the same time try to touch your hands, your feet.

In this practice, especially at the beginning, the point is, don't rush, controlled, or lower yourself to starting position as slowly as possible. 10 reps of this exercise, and then move on to the next.


Quite a hard task, but it is very effective. Get in push-up position, and then struggling to push the legs, buttocks. If in the beginning you will have to goes wrong, don't despair, do what you want, "Moscow was not built". It is desirable to perform the 10 reps, this exercise.

Squats with a jump

This is a very good exercise for leg slimming at home. The ordinary at first glance, squats, but with one exception. Becomes directly, feet wide, shoulders, hands behind head, sit down, like a traditional sit-ups in high school, but you don't get up and jump high as you can. Hands are always behind your head. Perform this exercise 10 times, without resting, proceed to the next.


Again the drill. Sit on your butt, the back tilted slightly back, the hands first, legs lift up off the floor and hold the weight. Stay in this position, rotate the torso right, then left, then back to the starting position. Did a repeat. 15 again, this exercise is the following.

Jump on the hill

You'll need a low chair or stool. Put it in front of the beach and 30 – 40 cm, jump on him, he didn't want any strong swing with his hands. Go back to the original location.10 of these jumps.

The ship to the ball

This is the practice of the Swedish ball. The first – a boat. Lie on your stomach, elbows rest on the ground to keep the ball between your legs, bending them at the knee, this is the starting position. Now raise the leg with the ball as high as possible, I can feel how they work your butt, hamstrings, the thighs. Perform the 10 reps.

Winding the ball

Another exercise with the ball. Get in push-up position, the foot is the beginning to the Swedish ball so that your shins are installed, not the feet. Then start as when you twist the ball to the feet of yourself, increase the hips, buttocks. Climb as high as you can, and then slowly back to starting position.

Do as many reps as you can. Then rest for a few minutes, and then repeat the exercise from the beginning. This is just a small part of the effective exercises for weight loss at home, there is still a big number, but it will tell in the following articles.

In the meantime, let's talk a little bit about nutrition.

To eat the weight loss

Of course, exercise is a great way to keep the number, it's in excellent condition, but if you add proper nutrition, the process of weight loss you will be able to quickly and efficiently. You don't have to keep something a hell of a diet, starving, or worse yet, to the pill that I saw the "Store on the couch".

I want to diversify my workouts? The ball, the fitness.

weight loss at home

The main task is to reduce the consumption of all kinds of biscuits, chocolate, sugar, fast food restaurant, general, you need to be completely excluded from the diet, the "bad carbs." Instead, start to eat oatmeal, buckwheat or any cereal. Instead of sweets, eat fruit, start eating more vegetables. Cook meat steamed on the grill or in the oven. Drink a lot of water. Water, accelerates the metabolism, which allows the food to be more quickly digestible.

Here are a few simple exercises, tips do it, you will be able to lose weight without a lot of effort. Healthy living, you will succeed.