Exercises to Help You Lose Your Weight

Exercises to help you lose your weight warm sunny days hint more and more clearly: it’s time for summer, it’s time to get rid of imperfections. You can’t do without physical activity, but they alone are not enough. To get back in good shape, it is important to act comprehensively: combine exercise with a balanced diet.

A Balanced Diet For Summer

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Simple Exercises for Home Workouts

To achieve good results, the exercises must complement each other, that is, act on different muscle groups.

Superman

The World Health Organization recommends an exercise that strengthens the muscles of the abdomen, buttocks and back. Starting position – on all fours. Stretch your right arm forward while lifting and stretching your left leg back. Swap your arm and leg in opposite directions. Repeat the cycle 20-30 times and take a minute break. It is optimal to perform about five approaches [2].

Upper Crunches

Exercise for the abdominal muscles from the arsenal of fitness trainer E. Starostina. Starting position – lying on your back, legs bent at the knees. Hands should be placed behind the head or crossed over the chest. On each exhalation, lift your shoulders off the floor, without trying to rise too high (in this case, other muscle groups begin to work). During execution, it is important to control that the pelvis and lower back remain pressed to the floor. The number of repetitions is 20–30 divided into two approaches.

One Leg Raises

Chernov and S. Nadezhin from the Ivanovo State University of Architecture and Civil Engineering write that the calf muscles and the area under the knees are often ignored during training, although they are responsible for the slimness of the legs. To correct this situation, the exercise with the following execution technique will help.

Rybka

Doctor of Sciences, Professor A. Mikheev advises an exercise aimed at the muscles of the back and the press. Remain lying down, but roll over onto your stomach and place your hands on the back of your head. Bend in the lower back, lifting both the upper and lower parts of the body off the floor at the same time. Repeat the exercise 10-15 times [5].

Armchair

Teachers of the Department of Physical Education of the Omsk State Agrarian University recommend the following exercise to strengthen the muscles of the legs and buttocks.

Conclusion

To correct this situation, the exercise with the following execution technique will help. Starting position – lying on your back, legs bent at the knees, arms extended along the body. Straighten and lift your left leg so that it is parallel to the floor. Continuing to keep it on weight, lift the pelvis with the effort of the right leg. Stay in this pose for as long as you can and then switch legs.

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