To get in shape it is not strictly necessary to leave home. Training in a simple, complete and effective way is possible if you follow a rigorous discipline and the best thing is that it is within everyone's reach since there are multiple exercises that can be performed comfortably from home.
We discover the best fat burning exercises to do at home that you can do leaving vagueness aside, looking for the necessary motivation and making a little effort to achieve the results that you long for. Wear comfortable clothes, wear good sneakers and stay home. Because losing those extra pounds is now within everyone's reach!
Steps to follow:
Step 1:
To start a training routine at home the first thing you should do is find a good location. When you have a space where you can move freely, you can start doing the fat burning exercises. Performing fitness at home is possible with will, desire and effort.
Step 2:
The first exercise you can do to burn calories from home is to squat; You can also make a simple chair a good workbench. With this exercise you will work legs and glutes.
It simply consists of sitting and getting up by pulling your butt back and resting your weight on your heels, as if you were going to sit in the chair but without actually doing it. To avoid injury, your knees should never be in front of the heels, but in a straight line. On the other hand, the feet should be open parallel with the shoulders. Another good option is to squat with your back against the wall.
Step 3:
To continue with the leg training we propose you strides, an ideal exercise to burn fat and at the same time tone and strengthen your glutes. It is about spreading your legs one forward and the other back. Bend the leg that is in front and keep the heel raised from the one behind. Remember that the weight must be supported on the flexed leg.
In this position you should slowly lower with your back straight. Do 10 repetitions and then switch legs to repeat the exercise. To avoid injuries, make sure that the knee is not more forward than the ankle and watch with the posture of your back.
If you want to burn more fat during strides, we suggest you complete the exercise by gaining weight. You can do it with small weights, cans or a small bag of food - rice, for example - with which you put more pressure when going down and going up. The greater the effort, the more fat you will burn.
Step 4:
Work your abductors at home! Place a mat on the floor and lie on it on your side. Support your head with one of your arms and look for support with the other arm, which can touch the ground.
In this position, you should raise your upper leg - the one that is not lying on the ground - to approximately hip height. The more slowly you raise the leg the more you will work your thighs and glutes. Remember that the tip of the foot forward. Do 10 repetitions before changing sides and exercising with the other leg.
Step 5:
Another good exercise to work the abductors is to lie on the floor on your side with your legs crossed, that is, the top leg should rest on the floor but always passing in front of the other.
The leg that has remained at the base is the one that should be raised as much as possible. At that point you should return to the starting position by slowly lowering your leg. Do several repetitions, then change sides to work with the supporting leg.
Step 6:
The pelvis lift is an ideal exercise to improve the pelvic floor, work the abdomen and at the same time burn calories. Lie on your back on the floor, bend your knees and support your weight with the soles of your feet.
In this position you will have to raise the pelvis, take your butt off the ground and keep your balance in this position by pressing on your abdomen. You should only be supported by the shoulder blades and hold the position for at least one minute. Then you can relax and prepare to repeat the exercise again.
Step 7:
We cannot forget about the background work, therefore, we tested with push-ups! This time you should lie on your stomach with your knees resting on the ground and your feet crossed upwards. Open your arms wide, as they will be the members with which you will perform the impulse to get up. Your body should be in a straight line, never higher than your butt.
In this position you will have to raise and lower flexing your arms and without touching the ground with your gut or chest. If you are strong enough you can also do the exercise with your legs fully stretched and simply resting your toes on the ground. Ready to do push-ups!
Step 8:
In our home fat burning training we will also work triceps. Grab a chair, which will be your workbench, or any other surface that won't budge. Stand in front of your support but with your back to it, lean on it with your hands facing forward and with your feet completely pressed to the ground. Keep your back straight as you flex and extend your elbows to work your arm muscles. You will notice!
Step 9:
Abdominal work is very important to burn fat and lose weight, in addition to achieving a flat stomach. We suggest toning your abs by focusing the following exercise on the transverse, which will help you reduce your waist. This routine is also known as the iron, since you will have to keep your body erect in a block and hold in this position for 10 or 15 seconds to start, although you can do well every minute.
You should lie down on your back with your elbows on the floor and keep your back in a straight line with your butt and legs fully stretched, simply supporting yourself with the balls of your feet. Raise your body, contract it and make strength to support you. It is a perfect abdominal job. In this other article of aHow we tell you how to do sit-ups at home.
Step 10:
If you have an exercise bike, a treadmill or an elliptical at home ... your training is guaranteed! These machines will help you perform more specific exercises, keeping the rhythm, increasing the difficulty and intensity of your work. They are a good tool to do fat burning exercises at home.
Step 11:
Finally, remember that you will not achieve anything if you do not complement your training routines with a good diet, healthy and balanced and correct hydration. They are essential factors to burn fat, lose calories and achieve a slim silhouette and a fit figure. Doing these exercises at home will help you improve your physical condition and lose those extra pounds in a simple and economic way. You sign up?
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