12 simple exercises to lose weight easily at home – Fastest way to lose 20 pounds

Simple exercises to lose weight easily at home So you want to lose weight? Have you still decided on your training regimen? Not? You’ve come to the right place! Get ready for a fabulous workout regimen that will help you on your weight loss journey.

There are a variety of weight loss exercises to choose from, but focusing on the exercises that will work for you depends on your weight loss goals, your age, and your overall health. Effective weight loss exercises are essential for a healthy weight loss program. Eating healthy and exercising properly will give you faster and more effective results.

The best weight loss exercises for women at home:

1. Chin lift:

Chin lifting exercises

Image: Shutterstock

Lifting the chin can stretch and tone the muscles of the facial area, such as the jaw, neck and neck. To lift your chin, follow a few simple steps:

  • Sit with your spine straight.
  • Lean your head back and look at the ceiling.
  • Squeeze your lips tightly, as if you want to kiss the ceiling.
  • Avoid moving any other facial muscles while doing this exercise; just use your lips.
  • Hold your lips in this wrinkled position for 5 counts and release.
  • Repeat this exercise 6 to 10 times in a row.

2. Rolling the neck:

Neck rolling exercises

Image: Shutterstock

The role of the neck can tone and stretch the muscles near the jaw, neck and neck. This also helps relieve tension in the shoulders and relieves pain. Follow these steps to do the neck rolling exercise:

  • Sit with your spine straight.
  • Turn your head to one side until your chin touches your shoulder, inhale.
  • You should look away.
  • As you exhale, gently turn your head down until your chin rests on your chest.
  • Keep your spine straight and your shoulders square.
  • As you inhale, slowly lift your head back until your chin touches the other shoulder. You should look the other way.
  • Repeat this complete neck roll 6-10 times.

3. Release of the jaw:


The jaw release exercise can tone and stretch the facial muscles. Perform the jaw release exercise as shown below:

  • Sit with your spine straight.
  • Take a deep breath; exhale slowly.
  • humming with his lips tightly closed.
  • While doing this, move your jaw in a chewing motion.
  • Once you have expired, open your mouth as wide as you can.
  • Inhale and exhale with your mouth open with an “ahh” sound.
  • Gently place the tip of your tongue on the back of your lower teeth to relax your jaw.
  • Repeat these steps 5 to 10 times.

4. Platism exercise:

Platism exercise

Platysma is a large muscle that runs from the jaw line to the shoulder. Chin and neck exercises help keep this muscle firm, strong and toned:

  • Sit with your spine straight.
  • Pull your lips towards your teeth.
  • Turn the corners of your mouth down.
  • Open your mouth and activate your jaw muscles.
  • Keep your lips firmly pressed against your teeth and the corners of your mouth facing down.
  • The neck tendons should stand out.
  • Move your lower jaw 5-10 times.
  • Repeat this 5 to 10 times to tone Platysma.

5. Bicycle Crunch:

Bicycle Crunch

Image: Shutterstock

Another exercise that works wonders on your abdomen. Do it right and you’ll have a fabulous tummy sooner than you think: Don’t forget to include some of the best weight loss exercises at home!

  • Lie on your back with your hands over your ears
  • Raise your legs at a 90-degree angle,
  • Bring your left knee to your chest
  • Turn your right elbow to meet it.
  • Repeat this exercise on the other side.

6. Russian Twist:

Russian twist

Image: Shutterstock

Russian twisting is a great way to tone your abdominal muscles. How to do it? Just follow these steps:

  • Sit in an upright position, with your legs bent at the knees and your feet flat on the floor.
  • Bend your back slightly with your back straight and reach a comfortable position while contracting your abdominal muscles.
  • Stretch your arms out and twist your torso from side to side.

7. Barbed wire squat:

Barbed wire squat

Image: Shutterstock

This exercise aims to lose weight in muscle groups such as the legs. Another great weight loss exercise to do at home!

To do this exercise, follow these steps:

  • Keep your feet firmly on the floor; they should be wider than the width of the shoulders.
  • Place a barbed wire on top of your back.
  • Take the bar 1 foot off your shoulders.
  • Get out of the barbed wire stand.
  • Take your shoulders back and tighten your core.
  • Sit crouched down slightly until the patrols are parallel.
  • Move up to a full standing position.
  • Wait a second and repeat.

8. Swing with dumbbells:

Swing with dumbbells

Image: Shutterstock

The dumbbell rocking exercise will help you lose fat off your shoulders. Follow these instructions to do this exercise correctly:

  • Stand with your legs apart, they should be wider than your shoulders.
  • Put a dumbbell on the floor.
  • Sit down squatting slightly, tighten the core and take the dumbbell with your palm facing your body.
  • Keep your back straight, lift your legs up, and swing your dumbbell toward the ceiling at eye level.
  • Maintain a good posture.
  • Lower your weight back to the floor in one quick motion.
  • Do 12 reps and repeat for the other arm.

9. Kneeling:


Image: Shutterstock

This is the best exercise to lose weight next to gluts, quads, legs and abdomen. One of the best weight loss exercises at home!

  • Sit and keep your feet shoulder-width apart.
  • Bend your hips and knees.
  • Stop when your thighs are parallel to the floor.
  • Return to starting position.

10. Climber:


Image: Shutterstock

This exercise is best for losing fat near body parts such as the abdomen, gluts, quads and hamstrings.

  • Kneel down.
  • Keep your hands in line, but they should be slightly wider than your shoulders.
  • Straighten your left leg and raise your right knee to your chest.
  • Stand on your feet.
  • Repeat these steps with the other foot whenever it is comfortable.

11. Hand grips:

Hand-held shots

Image: Shutterstock

This is a useful exercise that can help you lose fat near your back, biceps, forearms and abdomen.

  • Take a traction bar and grab it with your hands.
  • Hang on to the bar with your elbows straight.
  • You can adjust the handle to make it comfortable.
  • Bend your elbows to pull your chest toward the bar.
  • Lean over the bar for a second.
  • Now, descend slightly to the starting position.

12. Presses:


Image: Shutterstock

This is the best exercise to tone your shoulders, chest, triceps and abdomen.

  • Lie face down and hands next to your shoulder.
  • Keep your arms straight without locking them.
  • Bend your elbows to the floor.
  • Then straighten your elbows to push them back to the beginning.

I hope this article was informative and gave you the information you needed to fix your training regimen. Also share this post about weight loss exercises for women at home. Leave us your valuable feedback in the comments section below!

Source link

Leave a Comment