Very effective exercises for losing weight at home without exercise equipment

But what of those who do not have access to such beauty, such as the fitness room do just for you we have dedicated this article, and if you read it, then sure, you have the opportunity to use the gym, no. Therefore, read carefully and make a note of everything we write.

exercises to lose weight at home

In the following, we have painted seven effective exercises to lose weight at home, they are all easy to learn and a great part of them needs no additional Hardware. Only two of them, you need Swedish Ball, but if you don't have to miss these exercises or an Alternative to this Ball.

Of course, an important part of the process of weight loss proper nutrition, which will contribute to the build-up of muscles and the burning of subcutaneous fat. But the food we speak a bit lower, and during the exercises, watch and remember.

Effective exercises for losing weight at home

Now, are you ready to workout? If Yes, then make a note of a few rules that must be followed:

  • you train 3 – 4 times per week;
  • run in-between all exercises in succession without a break;
  • do not drink water during exercise;
  • you make a big break in between sets;
  • try to monitor the technique and the exercises high;
  • add to these exercises, you can still run. 1 – run 2 times per week in a nearby Park or in the stadium.

Thus, we begin with the first exercise.


Exercise work your abdominal muscles. You to put lifting on the back, legs and arms slightly, it is your original Position. The next movement in the ascent of the legs and the upper body is to the top, try with the hands to touch their feet.

To not rush this exercise, especially at the beginning, important, make you control it and you go to the starting position slowly as possible. You do 10 repetitions of this exercise and move on to the next.

Kik back

Quite a difficult exercise, but very effective. You will be in the focus, then with all the force you push your leg and buttock muscles up. If at first you are badly fail, don't despair, you can do so, as it was not built in the location "Moscow". It is desirable to perform 10 repetitions of this exercise.

Squats with jump

It is a very good exercise for slimming legs at home. Ordinary, at first glance, sit-UPS, but with a Nuance. Apart stand straight, feet shoulder width, hands behind the head, sit, as in the case of normal squats, you have done in school, but not to stand up and jump as high as you get. The hands should always be behind the head. Do this exercise 10 times and without a Pause, go on to the next.


Again an exercise for the press. Sit on the ass, the back a bit of her back to steer, and hold the hands in front of you, and you tear the legs off the ground and keep you in suspense. Stay in this Position, rotate your torso to the right and then to the left, and back to the starting position. You have a repeat. You do 15 repetitions of this exercise and start following.

Jump on the hill

You need a small stool or footrest. You put it in front of you, at a distance of 30 – 40 centimeters, jump directly on you, not tried to do a strong swing with the hands. You go back to the starting position.You make 10 of these jumps.

Sailing boat with the Ball

This is the time of the exercise with the Swedish Ball. The first boat. You will lie on your stomach, elbows Rest in the ground and clamp the Ball between the legs, bending them in the knee, this is your starting position. Now, lift the legs together with the Ball as high as possible to make you feel like your buttocks and thighs biceps run. Perform 10 Repetitions.

Twisting on the Ball

Another exercise with the Ball. You will be the centre of gravity, the legs of the Ball on Swedish, so that her legs were on him, and not the feet. Then they start, such as podkručivat picking up the Ball with your feet, your hips, and the buttocks upwards. Back to rise so high how they work, and then slowly to the starting position.

Do as many repetitions as you can. Then you can relax for a few minutes, and then repeat all the exercises from the beginning. This is only a small part of the most effective exercises for losing weight at home, there are still a large number, and about this we will tell in the following articles.

For now, let's talk a little about nutrition.

Diet for losing weight

Of course, exercise is a great way to get your figure in perfect condition, but if you add it the correct nutrition, the process of weight loss is for you quickly, efficiently, and above all. You don't need to keep any hellish diets, to starvation, or, worse still, take any tablets you saw in "the Shop on the Couch".

Would you like to diversify your Training? Then exercises with the Ball for Fitness for you.

lose weight at home

Your main task is to reduce the consumption of a variety of bread rolls, chocolate, sugar, fast Food, in General, you need to eliminate completely from your diet of "bad carbs". In return, you start to eat, oats, buckwheat or any other pulps. Instead of sweets, eat fruit, you start eating more vegetables. Cook meat steamed, on the Grill or in the oven. Drink plenty of water. Water speeds up the metabolism, so that you can digesting your food faster.

Here are some simple exercises and tips by which you can lose without weight problems, this put a lot of effort. Exercise, eat right and you will succeed.