10 exercises to lose weight fast and do at home
Objective can be achieved by alternating aerobic exercises with those that strengthen the muscles
Looking for quick and easy weight loss exercises ? Know that certain exercises can help you lose belly without leaving home. The goal can be achieved by alternating aerobic exercise with one that strengthens the muscles.
And practice can provide benefits that go beyond aesthetics. This is because accumulation of fat in the abdominal region can cause cardiovascular, respiratory and posture problems.
However, before starting to do the exercises it is important to talk to your doctor and check if everything is okay with your health. In addition, it is essential to wear appropriate clothing for gymnastics and prepare the environment for the activity, as some movements require a larger space to be performed.
To find out which are the best exercises to lose weight without leaving home, Minha Vida talked to personal trainer Fernanda Andrade; with the physical education professional Welber Bedin, from the Just Academias chain ; and with physical trainer Bruno Estevão.
Weight Loss Exercises
- Stationary gear
- Arm flexion
- Jump rope
- Boards
- Squat
- Bicycle in the air
- Hip elevation
- Polichinelo
- Sit-ups
- Burpee
- Jump
1. Stationary gear
Walking or stationary running is basically simulating a run without moving. It is a good aerobic exercise and helps to warm up the body for the next movements.
How to perform: Wear sneakers and comfortable clothes and simulate a run without leaving your seat. You can lean on a wall, for example. It is also possible to use an elastic band tying one leg to the other to increase the intensity of the exercise.
Fitness coach Bruno Estêvão recommends that five sets are held at the beginning, lasting three minutes each.
Man doing stationary gear to lose belly
How it helps to lose belly: “In an hour of stationary running it is possible to lose up to 600 calories”, says the expert, which contributes to lose weight and, consequently, abdominal fat.
2. Flexion of arm
Push-up is a very versatile exercise that can benefit both beginners and the more advanced.
How to perform it: In order not to have problems and end up getting injured while doing the arm flexion, it is important to be careful with the positioning of the hands, spines and hips.
Hands should be aligned with the chest and open so that the elbows can bend up to 90 degrees.
The elbows must face outwards. Take care not to leave your hips too high or too low: it should be at the same height as your torso. The feet can be together with the whole body stretched, or the knees are supported on the floor, facilitating the movement.
You can see how to perform the pushup correctly in this video:
Push-up helps to lose belly because it works several muscles, including the shoulders, triceps, abdomen, dorsal and gluteal muscles
How it helps to lose belly: Flexion helps to lose belly because it works several muscles, “among them the shoulders, triceps, abdomen, dorsal and gluteal muscles”, explains Estêvão.
3. Jump rope
Jumping rope may have been a joke in childhood, but this movement can be fun and help you lose belly without leaving home also in adulthood. But be careful: because it is an exercise that requires more physical conditioning and a little coordination, start slowly and increase the speed and duration of this activity over time.
How to do it: First choose a safe place to jump rope. “The ideal way to start is to alternate two to three minutes of rope with your muscle exercises”, says personal trainer Fernanda Andrade.
Skipping rope helps you lose weight and lose belly
How it helps to lose belly: Because it is an aerobic exercise, skipping rope will help in weight loss and improve physical conditioning, thus contributing to burn the bulging belly.
4. Boards
The boards are champions when it comes to losing belly without leaving home. They are considered an abdominal exercise that has several ways to be performed – which can facilitate or hinder the exercise.
How to do it: To start the isometric board, place both hands parallel on the floor, in the same way as the toes (which should be slightly separated), dividing the weight of the body on these four supports.
The movement is similar to a flexion, but here you will not move your arm – it must remain stretched with the body straight. Muscle work will be to stay in the same position.
After stabilizing the board, the bicycle movement can be performed, taking the knee towards the opposite elbow (right knee on the left elbow and vice versa). It is important to never let your abdomen relax in order to stay in this position.
Another way to do the board is to keep the same position, but with your feet on the sofa or chair.
“Start supporting the body for 30 seconds and repeat this process five times. Gradually increase the support time”, guides Estêvão.
Plank is an exercise that works the muscles of the arms and abdomen
How it helps to lose belly: This exercise works the arms and lumbar region, not to mention that it demands concentration on the force used in the abdomen to be able to stay in position, helping to define the region.
5. Squat
The squat is a very complete exercise, which activates large muscle groups with the extension and flexion of the hips and knees, but care must be taken when performing it. But be careful: if done incorrectly it can cause injuries to the knees and lumbar spine.
How to perform it: When performing the squat, the feet should be parallel (side by side) in the same direction as the hips. Take care not to leave your legs too wide or closed and, when crouching, your hips should be thrown back.
You can start with three sets of ten to twelve repetitions. But in the case of knee or back pain, stop exercising and seek advice from a specialist.
Squats help with abdominal fat loss due to high energy expenditure
As it helps to lose belly: “The benefit of the loss of abdominal fat is due to the great energy expenditure; but for being a very complete exercise, it also acts on the muscles of the hip”, says Fernanda. That is, in addition to helping to lose belly at home, exercise helps to make the butt hard.
6. Bicycle in the air
The airborne bicycle is a variation of abdominal exercise that combines trunk and hip flexion with trunk rotation.
How to do it: Lie with your back on the floor or mat, lift your legs without lifting your back off the floor and simulate cycling on a bicycle with your feet up. With your hands behind your head, try to reach your right knee when it is closest to your abdomen and repeat the procedure when your left knee is closest.
Try to stay in this exercise for about the same time you used in the other aerobics, always taking care of your spine.
The bicycle helps to tone the muscles of the abdomen, improving appearance, in addition to increasing the fat burning power
As it helps to lose belly: “Its benefit is to tone the muscles of the abdomen improving the appearance, besides increasing the fat burning power”, says Welber Bedin, from Just Academias chain.
7. Hip elevation
Hip lifting, with the person lying down, helps to lose belly and is easy to do even in tight environments.
How to do it: Lying on the floor or on a mat, keep your arms aligned at your sides, let your knees bend and the soles of your feet flat on the floor. Then raise your hips towards the ceiling. “To start doing this exercise, perform three sets with 10 to 14 repetitions each”, says Fernanda
Hip lift strengthens your hip, gluteal muscles and helps you lose your belly
How it helps to lose belly: The personal trainer explains that this movement, within an exercise circuit, strengthens the muscles of the hips, glutes and abdomen, in addition to having a high energy expenditure, which contributes to weight loss as a whole.
8. Jumping Jack
The jumping jumper is an exercise that helps to warm up the body quickly and requires a little coordination and physical conditioning. In the first moments of the exercise, it is already possible to feel how it affects the whole body and, because it requires greater cardiovascular work, it also has a large caloric expenditure.
How to do it: The jumping jumper is made by joining hands over the head while moving the feet apart and joining the feet when lowering the hands until touching the sides of the body. The movement is repeated and in order to be able to move both feet at the same time, small jumps are added (to join and spread the feet).
Estêvão recommends that beginners in this exercise do 50 repetitions or one minute of the exercise without stopping. You can repeat this series five times to increase your conditioning.
The jumping jumper is made by joining hands over the head while moving the feet apart and joining the feet when lowering the hands until touching the sides of the body
As it helps to lose belly: “The benefit is the high capacity of the cardiovascular work being able to substitute the treadmill or the bicycle as aerobic work”, says Bedin.
9. Sit-ups
There are several types of sit – ups that can help you lose your belly without leaving home. But it is important to take care of your spine and exercise, in addition to stopping if you feel pain in your back when doing the movement and seek guidance from a specialist.
How to do it: Lie on the floor, on a rug or mat, bend your knees and let your feet parallel with the sole touching the floor. For the simplest abdominal, place your hands behind your head and lift your torso, trying to get your head to touch your knee. Be careful not to lift your lower back off the ground.
It is also possible to repeat the movement by rotating the trunk, so that the left elbow touches the right knee and vice versa.
There is still the oblique abdominal abdominal , in which lying on the right side of the body the person supports the arm and leg on the mat, and moves laterally so that his left knee touches the left elbow. Then the side is changed. “This abdominal is as important as the rectum, as it strengthens the lateral region of the trunk, helps to define the abdomen and leaves the body more stabilized”, says Bruno.
He recommends performing five sets of 30 repetitions on each side, but if you feel pain in your spine or neck, stop the exercise and seek advice from a specialist.
Muscle contraction exercises serve to tone your muscles and also burn fat
As it helps to lose belly: “Muscle contraction exercises are used to tone the muscles, but it is known that the more trained the muscle, the more fat it can burn”, says Welber Dedin, from the Just Academias chain.
10. Burpee
The burpee is more advanced, has high intensity and will work both the muscular part and the aerobics together.
How to do it: The movement starts with a squat, followed by a quick movement to place your hands on the floor and “kick” your feet backwards, stopping in the flexed position. After flexing, pull your legs back to the squat position and raise your torso. Finish with a jump with your hands extended upwards. The idea is that it is performed in sequence, not stopping after a movement is made to start another.
“Start by executing the movement five times in a row and progress. You can do eight sets of five repetitions,” says Estêvão.
This exercise has a high calorie burn rate and works the muscles of the entire body.
How it helps to lose belly: This exercise has a high rate of burning calories and works the muscles of the whole body.
“The muscles of the pectoral are worked in the flexion of the arm; quadriceps, glutes and calf in the squat and jump; those of the abdomen and flexors of the hip and lumbar in the support, flexion, squat and in the movements of taking the feathers forward or back” , exemplifies the specialist.
Other exercises to lose weight
- Running
- Bodybuilding
- Spinning
- Swimming
- Muay Thai
Quick workout to lose weight and lose belly
Physical educator Carol Borba teaches two quick exercises to lose weight. “We will do in the model of interval training, style the training hiit] and it is proven that it burns enough fat”.