Best Exercise for Weight Loss at Home for Female : Combining these activities with a healthy diet can be very useful for losing weight.
If our goal is to lose weight, the best we can do is combine a healthy diet with the regular practice of moderate intensity exercise ; For example, we can walk briskly, run or cycle for 30-45 minutes about 5 times a week and limit the consumption of saturated fats and carbohydrates.
However, it is not always easy to find time to exercise, and even less if it means leaving the house. Here we explain what are the Best Exercise for Weight Loss at Home for Female , which we can add to changes in diet and physical activity to enhance and maintain weight loss.
The Best Exercise for Weight Loss at Home for Female
Below we describe some of the best exercises we can do at home if our goal is to lose weight , especially if the accumulated fat is focused on specific areas, such as the abdomen, buttocks or thighs.
It is important to keep in mind that it is healthier to practice sports or to do complete and supervised training programs instead of isolated exercises. However we can use these activities as an accompaniment to enhance the slimming effects of the sport. We also recommend using the informational videos support to perfect the exercises.
1. Cardio training (Cardio)
Any type of prolonged and moderate exercise, such as walking, running, cycling or swimming, is likely to include intervals of cardiovascular training: we only have to increase the intensity of exercise for 30 seconds every 5 minutes, for example.
The frequency and duration of the intervals will vary according to our physical fitness, and should always be sufficient to accelerate the heart rate and the respiratory rate.
2. Abdominals (Crunch)
The best way to do abdominal exercises is to lie on the floor face up, put your hands on the nape of the neck and raise the knees; then the legs move, as if pedaling, and they touch the knees with the opposite elbow.
We recommend doing 2 sets of abs, each with 20 repetitions, 10 on the left side and 10 on the right side. These exercises can be useful to get a flat stomach and reduce the waist .
The push-ups are done putting us face down, stretching the legs and resting our hands on the floor. They should be aligned with the shoulders. Then we lower the chest to touch the ground and go back up , repeating the exercise several times. It is recommended to do 3 sets of about 10 repetitions.
The first days we can support the knees on the floor to facilitate exercise; however, it is preferable to do the push-ups without the help of the knees as soon as we can.
The push-ups are a difficult exercise for beginners but once mastered they are a good way to exercise the chest, arms and shoulders .
4. Squats (Squats)
To do squats you have to separate the legs and put the arms on the sides of the body. Then we stretch our arms forward and lower the trunk as if we were sitting down until the thighs were parallel to the ground, holding the weight with our heels; finally we return to the initial position. When doing squats you have to keep your feet aligned with your knees.
We can do 2 or 3 sets of 15 repetitions each. These exercises are recommended for people who want to lose weight in the thighs and buttocks since they work the muscles of this area of the body.
5. Lunges or strides (Lunge)
To make lunges we will have to stand with our hands at the waist; this will be the base position. Next we will advance one of the legs without lifting the heel of the floor until flexing it at a right angle, keeping the spine straight. We will hold the body in this position for a moment and then return to the initial position. Later we will repeat the exercise with the other leg.
It is recommended to do 3 sets of 20 lunges, alternating legs until you have exercised each one 10 times. Between each series it rests for a few seconds.
The thrusts are very effective to lose weight and tone the legs and thighs because they work simultaneously on the buttocks, the hamstrings and the quadriceps muscles.
The burpees are composed of several steps. They start on their feet, with their legs slightly apart and their weight on their heels. Then we squatted in the squats position and put our hands on the ground.
The next step is to throw back with the spine straight, remaining as if we were to do a bending. Next we put the legs in vertical position of a small jump, without separating the hands of the ground. To finish we jump upwards stretching our arms .
These exercises are done quickly, so it may take a bit to get familiar with them. To begin, the bungees are repeated approximately 10 times and 3 series are made.
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