9 weight training exercises to lose weight

9 weight training exercises to lose weight

Who says new year, says good resolutions! Discover 9 perfect exercises to get back to the sport and refine your figure.

Who says new year, says good resolutions! Discover 9 exercises to lose weight and eliminate the excesses of the holidays.

No need to spend hours at the gym to have a firm and toned silhouette. Here is a selection of the best exercises to lose weight, easy to do at home. Combine them and practice them two or three times a week - in sportswear or even pajamas, in the morning before going under the shower! Do you have your rules? Nothing stops you: with Always Radiant sanitary napkins, you stay dry and comfortable during your workout.

1. Squats: the top to reshape

This exercise is great for losing weight and strengthening the buttocks, legs, abs and back.

Stand with your feet aligned with your shoulders and your back straight. Bend your knees - they must never go beyond your toes!) And lower your buttocks, as if to sit down. The weight of your body must stay on your heels. Once your thighs are parallel to the floor, go up slowly. Do three sets of 20 moves.

Do you have back pain? Place your hands on the back of your head to force yourself to stay upright.

2. The board: losing weight and gaining posture

Sheathing is the ideal weight training to lose weight in the stomach, but also to tone your arms!

Start as if you were going to do pushups, with your hands under your shoulders. Stand on your toes and tighten abdominals and glutes to form a straight line. Try to get your belly button inside and be sure to keep your back straight. Start by holding the position for 20 seconds, then increase as you workout.

3. Dips: make the arms work

Place your hands on the edge of a chair or sofa and legs in front of you. Lower your body to the ground (be careful not to block your elbows), then back to the strength of your arms. Do three sessions of 10 repetitions, with a break between each.

4. Crunches: concrete abs

Lie on your back with your knees bent and your feet flat on the ground. Lift the front of your body until you find yourself sitting. Place your hands on your temples and look straight ahead so you do not hurt your neck. Do three repetitions of 10.

5. Slots: abdo, back and thighs

Stand straight, shoulders back and chin up. Tighten your abs and take a big step forward with one leg, forwards or backwards. Lower yourself until your knees are bent at 90 degrees: one near the floor; the other one in front of you, aligned with your ankle. Be sure to keep the weight of your body on your heels as you come up, then change your leg.

Do 10 repetitions of each leg, pause, then two more sets of 10.

6. Pumps: B. A. BA home sport

Sit in a reclining position, with your toes or knees on the ground, your hands just below your shoulders. Bend your elbows to the side and lower your body until your chest almost touches the ground. Your arms should then form an angle of 45 °. Pause, then go back up. Do three sessions of 10 repetitions.

7. The sideboard: lose weight and draw obliques

This variant of the board is also an excellent exercise to lose weight because it stimulates the deep muscles of the stomach: the obliques.

Lie on your side, legs on top of each other. Stand above the ground with your arm and elbow. You can make the exercise even more difficult by lifting the other arm at a right angle over your head. Keep the glutes contracted and your body well aligned. Try to hold 20 seconds on each side, then gradually increase the cladding time as you workout.

8. The bridge

This exercise can strengthen the buttocks, strengthen the abdominals but also work the back muscles. Lie on your back, your hands along your body, your knees bent and your feet on the floor, shoulder-width apart. Push in your heels to lift your hips. Contract your abs and buttocks to hold up. Go back down slowly.

You can increase the level of difficulty by lifting one leg at the same time as the rest of the body: do ten repetitions of each leg, three times.

9. Side slits: lose weight, but keep pretty buttocks!

Stand up, put your left leg behind you, so that your thighs cross - as if you were doing a bow. Keep your front knee aligned with your ankle. Return to the initial position, then change sides. Made