12 Weight Loss Exercises Everyone Can Do

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Do these exercises 4 times a week and the extra pounds will be a thing of the past.

Peter Sharkov is a master of sports in weightlifting, a senior trainer of the "Republika Novogorsk" fitness club. Experience as a personal trainer - 17 years

Any exercise works to burn calories, including cardio, you cannot separate them. But per unit of time, different amounts of calories are burned. To lose weight by 5-7% per month, you need to do those exercises that involve more muscles, and work at maximum amplitude.

For each exercise, do 3 sets of 20 reps. Rest between sets - 1-2 minutes.

To enhance the effect, add cardio to your workouts: run, swim, ride a bike.

And don't forget to eat right. Otherwise, nothing will work.

1. Squats with a step to the side

Which muscles work: gluteal, quads and hamstrings. Exercise also develops coordination.

From the starting position "feet together" take a step to the side and squat deeply exactly in the middle, without falling on one leg. The heels should be pressed to the floor, the arms should be bent at the elbows at the chest, the legs should be wider than the shoulders. The back is straight all the time.

2. Lifting kettlebells to the chin

Which muscles work: middle deltas.

Feet shoulder width apart, back straight. Hold the kettlebell (you can use a water bottle) with a straight grip in front of you. Take a weight with which you can do 20 reps.

Smoothly lift the weight to the chin, pull your elbows up. Then lower to full extension.

3. Deadlift with dumbbells

Which muscles work: glutes, hamstrings and a little back muscles.

Feet shoulder width apart, back straight. Smoothly perform forward bends so that the dumbbells (or water bottles) drop to the middle of the lower leg. The weight should be such that you can do 20 reps.

Keep your back straight. Return to the starting position just as smoothly.

Deadlift is slightly different from deadlift. Attention is focused on one muscle - the biceps of the thigh, but the lower back is turned off as much as possible.

Peter Sharkov, master of sports in weightlifting, personal trainer

4. Deadlift with dumbbells on one leg

Which muscles work: glutes, hamstrings and a little back muscles.

Extend one leg, put the other back on the toe. The legs are slightly bent at the knees, the support goes to the heel of the leg protruding forward. The leg trapped in the back helps to maintain balance.

Lean forward, keep your back straight at all times. Bring the dumbbells to the middle of the lower leg and gently lift the body, but do not fully unbend - keep the muscles in tension.

After three sets, change legs and repeat the exercise.

5. Stepping with one foot on the curbstone

Which muscles work: quads and hamstrings, glutes.

One leg is on the pedestal, the other is laid back. Holding the bar with your hands, bend one leg at a right angle so that the knee does not extend beyond the toe, and lower the other and pull it back until the toe touches the floor.

Rise to the starting position by straightening your supporting leg all the way. The back is straight all the time, the body tilts slightly forward.

After three sets, change legs and repeat the exercise.

6. Reverences

Which muscles work: quads and hamstrings, glutes.

Take a step forward with one foot, and take the other back. Legs should not be parallel to each other, but crossed. The arms are bent at the elbows and pressed to the body.

Squat deep so that the knee of your back leg is touching the floor and the angle of each leg is straight.

After three sets, change legs and repeat the exercise.

7. Push-ups from the floor from the knees

Which muscles work: pectoralis major muscles, triceps, front deltas.

Take a lying position, rest your palms on the floor, spread your arms wider than your shoulders, move your elbows to the sides. Leaning on your knees, do push-ups with a straight back.

The wider the elbows are apart, the more the pectoral muscles work. If the elbows are closer to the body, the triceps work more.

Peter Sharkov, master of sports in weightlifting, personal trainer

8. Abduction of the leg to the side of lying

Which muscles work: small gluteal.

Lie on your side, bend your elbow and rest your head in your palm. The back and legs are straight. Raise and lower your leg smoothly.

After three sets, change legs and repeat the exercise.

9. Breeding the legs lying

Which muscles work: leading.

Lie on your back with your arms extended along your torso, palms down. Raise your legs so that a right angle forms between them and the body.

Gently spread and bring your legs. Do not throw them abruptly when breeding, the movement should be smooth.

10. Forward bends

Which muscles work: hamstrings, glutes.

Feet shoulder width apart, arms folded just above chest level as if you were sitting at a school desk.

From a standing position, bend forward, keeping your back straight. Legs may bend slightly when bent over.

11. Raises the hips

Which muscles work: lumbar and gluteal.

Lie on your stomach and bend your knees. Bend your arms at the elbows and place them under your head. Raise your hips, hold them in this position for a short time and lower them smoothly.

12. Sultans

Which muscles work: oblique and rectus abdominal muscles.

Abdominal exercises help build muscle mass, but are less conducive to weight loss. Still, they should be included in your workout to keep your muscles toned.

Peter Sharkov, master of sports in weightlifting, personal trainer

Lie on your back with your arms extended along your torso, palms down. Bend your knees and cross them at the ankles, spread your knees to the sides.

Raise your legs to form a right angle with the body, and begin the exercise: pull your legs to your chest and return to the starting position.

Filming took place in the "Tabata Drive" gym.