If you do not feel like it or are too busy to go to a gym and exercise , as a supplement to your dieting, to lose weight, do not panic!
There are various physical exercises to do at home in the evening, after your workday, to facilitate the loss of your extra pounds. And to optimize your training, here are the exercises recognized as the most effective to firm up your muscles, burn fat , lose belly and lose weight where you need it …
First series of exercises to firm trunk and buttocks
Lie on your back with your arms on your sides. You will lift your feet and bend your knees 90 degrees so that your thighs become perpendicular to the ground.
Then slowly, you will touch the ground of the right foot and the left foot, and continue this movement alternately for 1 minute.If it is too difficult for you, then you will do the same thing, but giving less amplitude and carrying your feet halfway down the ground.
Second set of exercises to build buttocks and legs
Stand upright with dumbbells at your thighs and your hands positioned inward. Bend your knees a little, being careful to keep your back straight. You will stoop and slowly slide the dumbbells down your legs to reach your shins. Be careful to always keep your back flat.
Then keep the position time to breathe then return to the starting position and repeat this exercise for 1 min.If it seems too difficult, stop at the knees.
Third series of exercises to tone the buttocks, thighs and abdominals
Stand with your feet shoulder-width apart, join your hands in front of you to the chest or place them on your hips. You will bend your knees and bend slightly as if you wanted to sit, while making sure to keep your back straight, heels on the floor and knees behind the toes.
Then return to the starting position and repeat this exercise 6 to 8 times .
Fourth series of exercises to firm up abs, pecs, back and arms
You will make pumps on the wall. In front of a wall, stand with your feet shoulder-width apart and place your hands on the wall at your shoulder height. Then contract your abs , keep your back straight and slowly bend your arms to bring your body to the wall.
If possible, let your chest touch the wall. Then, by extending your arms in full extension, repeat the whole 6 to 8 times.
To conclude, note that you can also do squats with dumbbells , isometric slits, flexions, dips, bridges, scissors and many other exercises at home to lose weight effectively . It is even interesting to complete your bodybuilding sessions with yoga to relax and eliminate any stress that could prevent you from losing weight.