Many are looking for exercises to lose weight and lose excess weight, as achieving and maintaining an ideal body weight is important for overall health, and this can be achieved through a healthy diet and regular exercise.
The article reviews an overview of slimming exercises, and suggests examples of them for the whole body and some of them for abdominal slimming in particular, and finally a set of quick slimming exercises for girls at home.
weight loss exercises
In addition to its role in helping to lose excess weight and obtain an ideal weight, slimming exercises play a key role in improving mood, maintaining bone structure and health, and reducing the risk of many health conditions associated with excess body weight. Walking, jogging, cycling, swimming, yoga, and many more are ideal options for slimming, and here is a detailed explanation of that.
Abdominal slimming exercises
There are many exercises that are useful in losing the abdomen and reducing the amount of fat accumulated in it.
grinding exercise
The crunching exercise ranks first in the list of the best exercises to lose belly fat and melt stomach fat, in addition to its ability to build strong abdominal muscles. The following is an explanation of the steps necessary to practice it:
Lie flat on the floor with your knees bent and your feet on the floor. Raise your hands and place them behind your head or cross them on your chest. Take an inhale and start the movement by raising your head toward your knees. Return to the starting position with an exhale. Repeat the previous steps for about 12 Once
Vertical leg exercise
The vertical leg raise exercise plays an important role in melting excess belly fat, building stronger abdominal muscles and strengthening the body as a whole. To do it, follow these steps:
Lie on your back with your palms below your hips. Slowly raise your legs at a 90-degree angle, keeping your knees straight and your feet pointing up. Hold this position for a few seconds and then lower your legs as you exhale.
cycling
Cycling is an effective way to burn belly fat; This increases your heart rate, which in turn helps you burn more calories. Cycling is one of the abdominal exercises, and to get the required benefit from this exercise, it is recommended to practice it regularly.
high intensity interval training
High-intensity interval exercise is a type of exercise in which a person switches from intense physical activity to less intense physical activity, and although this type of exercise should be avoided daily, it is very effective in losing weight, as it makes the body use energy from Fats instead of carbohydrates. In addition, intense exercise keeps the body working and burning fat for up to 24 hours after the exercise ends.
Whole body weight loss exercises
In addition to the above-mentioned exercises, the following exercises can help lose the body as a whole, along with belly fat:
Walking
Walking is the easiest and simplest exercise for slimming, as walking is a simple exercise that does not require special sports equipment, in addition to its effectiveness in losing excess weight effortlessly. All that can be done is to make walking a lifestyle by, for example, climbing stairs instead of elevators and escalators, and walking in parks or roads. It is recommended to start walking for 30 minutes 3-4 times a week, and gradually increase the duration or number of times you walk.
kickboxing
Kickboxing is an ideal exercise for burning calories and sculpting muscles, along with reducing extreme stress. This exercise is based on obtaining the necessary strength from the legs, with the ability to use the arms to strike, which makes it a full-body exercise.
jogging
As in walking exercises, jogging is considered one of the exercises to lose the whole body. Jogging is classified as a form of aerobic exercise that is beneficial for cardiovascular health; It increases the work of the heart and lungs, which helps the body burn the energy that it has stored around the body, including fat cells. Jogging can be practiced in parks or on the road, although it does not require special sports equipment other than sports shoes. It is worth noting that weight loss is not immediate, but requires regular exercise over several weeks or months.
swimming
Swimming plays an important role in losing weight and reducing the risk of many health conditions. It is also a suitable exercise for people of all ages. Some research indicates that swimming is one of the best forms of exercise for burning calories, and therefore one of the best exercises for losing weight for the whole body.
Quick weight loss exercises for girls at home
Girls and women often seek to lose weight quickly and without the need to go to gyms, so many may look for quick slimming exercises for women at home. Some of the quick slimming exercises for girls at home that can be done easily include one of the following:
bike exercise:
This exercise is one of the easiest exercises for quick weight loss for girls at home, and to do it, follow these steps:
Lie flat with your knees bent and your feet raised off the ground. Put your hands under your head and begin to lift it off the ground. Push your left foot down while extending it straight. At the same time, turn your body to the right, trying to touch your left elbow with your right knee. Lie back and repeat. The same steps with your right foot. Repeat the previous steps alternating between both feet for at least 12 times.
Wrapping exercise:
To do this exercise, follow these steps:
Lie flat with your legs together and your knees bent, bending slightly back, palms flat on the floor. Begin by turning your upper body to the left and then to the right.
Exercises to lose weight at home
In addition to the previous slimming exercises that help girls lose weight quickly, there are other options for practicing slimming exercises at home, including:
Jumping rope: Jump rope aims to exercise the whole body by moving the arms and shoulders a little, and keeping them tight while moving the rope by the wrists, which helps burn calories and promotes cardiovascular health, thus reducing the risk of many health conditions. Experts recommend starting with 60 seconds of free-rope jumping, two-legged jumping, one-foot jumping, alternating between them, or twisting the hips. Your feet are about the width of your hips. Keep your arms at either side of your body or keep them intertwined in front of your chest. Keep your back straight and your weight on your heels. Push your body back with your knees bent down until your thighs are parallel to the floor and your knees are parallel to your toes.
Yoga: Yoga is an exercise that combines physical activity and meditation, and research shows that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have a lower body mass index compared to others, so yoga is considered one One of the options for weight loss exercises.