We all want to have a slim, fit and healthy body, as well as a beautiful figure, but going to the gym is expensive, and endless diets do not give the desired effect, and also take too much time and effort. But weight problems can go from simply aesthetic to become a serious threat and cause enormous damage to health. So what should you do to be beautiful and healthy if neither diets nor exhausting workouts in the gym helped, and there is nothing at home except a mat for sports activities? In this article we will look at 9 of the most popular and effective exercises on a weight loss mat that anyone can do without leaving home. Although remember that exercise in the fresh air is much more beneficial.
The workout will consist of exercises to work the core muscles, oblique and abdominal muscles, abdominal muscles, hips, buttocks, lower back, to strengthen the spine, as well as to burn fat. Do all these exercises constantly and gradually increase the load, but do not overload yourself and remember that training is only half of the work, nutrition plays an equally important role in losing weight.
V-curl
This exercise will work your abdominal muscles, and it will also help you actively burn fat. Here, lying on your right side, I will place my hand behind my head, while your legs should lie one on top of the other, and from this position you will perform the exercise itself. Pull your legs and body towards each other, becoming like the Latin letter V, and use your other hand to maintain your balance. Return to the starting position and repeat 8-12 times on each side.
It is important to take your time when performing all exercises and do everything carefully so as not to damage yourself and achieve the desired effect.
And if you feel like something is wrong, then it’s better to take a break and rest than to hurt yourself. Remember, this set of exercises for women and men should not be a big challenge. It can be either the main training or an additional one, the main thing is to know when to stop and not overdo it.
Six pack
This exercise tightens your stomach and helps you define your abs. Lying on your back, place your knees bent on the floor, arms outstretched to the sides. Lower your chin to your chest, raise your arms and stretch them forward to your knees, tilting your head and lifting your neck, shoulders and, if possible, shoulder blades from the floor. The lower back is pressed to the floor all the time; to do this, lower your chin to your chest. Return to the starting position by throwing your head back and spreading your arms.
Repeat 10–15 times. Perform 2-3 approaches.
"Starfish"
This exercise will work and strengthen your core muscles. Lying on the floor, stretch your arms and legs like a starfish, the exercise is performed from this position. Next, raise your arms, shoulders and legs above the mat and try to rest your elbows on your knees, while performing the movement, try to keep your back on the mat and while moving, mainly use your core muscles. Repeat 20-25 times.
These were the first four simplest exercises on the mat for women and guys with not very good physical shape, working the abdominal area and all the abdominal muscles. These exercises will be the first step on the path to six-pack abs, a narrow waist and good health, but do not forget to do them on a regular basis and gradually increase the load. Do not overdo it, this complex should not be a test, if you are not sure that you can perform any exercise, then it is better to put it aside and try again later, in the next workouts.
The remaining exercises are no less important, but they will require a little more effort from you and may not work out the first time, don’t give up, show a little patience and perseverance and you will definitely succeed.
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Working out on a gymnastics mat or just on the floor is a great choice for wet spring weather! During such exercises it is impossible to get wet and catch a cold, in addition, they are not dangerous for the knees, spine and other joints. For our gymnastics, a special mat from a sports store, tourist foam, or an ordinary home carpet on the floor is suitable.
Lying leg curl
Exercise for the front of the thighs and abdomen. Lying on your back, place your hands under your buttocks. Legs extended. Bend one leg, bringing your knee as close to your chest as possible, and straighten it back.
Repeat 30–40 times and change legs. Perform 1-2 sets for each leg.
Swing back
The exercise strengthens the buttocks and tightens the hips at the back. Get on all fours. Straighten one leg parallel to the floor and bend it at the knee, trying to touch the heel to the buttock. Try to keep the hip motionless, only the knee and leg below it work. Don't jerk your lower back!
Repeat 30–40 times and change legs. Perform 1-2 sets for each leg.
Scissors
The exercise strengthens the inner thigh, helps to lose weight and reduce the volume of the riding breeches.
Lying on your back, raise your legs. Pull out your socks. Rest your hands on your palms. Spread your legs, lowering them as low as possible, and bring them together, squeezing your knees. And so 15 times.
Perform 1-2 approaches.
Knee lift
Exercise tones the buttocks and removes cellulite from them.
Get on all fours. Leaning on your hands and one knee, lift the other leg without extending it so that your thigh is parallel to the floor. The toe is turned towards itself. From this position, straighten your leg with your heel up and lower it again so that your knee is at the level of your pelvis. Do not bend in the lower back, the movement comes from the buttocks! For convenience, you can bend your arms at the elbows or even rest on your elbows.
Repeat 30 times and change legs. Perform 1-2 sets on each leg.
Wasp waist
Exercise helps to remove fat from the waist.
Sitting on the floor, cross your legs in front of you. Bend your arms, clench your palms into fists and raise them to your shoulders. Straighten your right arm, open your palm and stretch it forward and to the left at chest level, turning your body behind your arm. Keep your back straight, don't slouch! Return to the starting position and do the same on the other side.
Repeat 20 times. Perform 1-2 approaches.
Six pack
This exercise tightens your stomach and helps you define your abs.
Lying on your back, place your knees bent on the floor, arms outstretched to the sides. Lower your chin to your chest, raise your arms and stretch them forward to your knees, tilting your head and lifting your neck, shoulders and, if possible, shoulder blades from the floor. The lower back is pressed to the floor all the time; to do this, lower your chin to your chest. Return to the starting position by throwing your head back and spreading your arms.
Repeat 10–15 times. Perform 2-3 approaches.
Slim stomach
Tightens the stomach, removes its “overhang” in front above the belt.
Lying on your back, stretch your legs, place your arms along your body. Raise your legs, bend one halfway and pull your knee to your chest, and lift the other straight above the floor. Return to the starting position and switch legs. For comfort, lean on your resting hands.
Repeat 10–15 times. Perform 2-3 approaches.
"Donkey Kicking"
The last, but extremely important exercise in your complex. The muscles of the abs, buttocks and lower back work here. To perform it, get on all fours, resting your hands and knees on the mat. Now start raising your legs one at a time, as if you were trying to kick someone. Do 20-30 times with each leg.
So the set of exercises on the weight loss mat has come to an end, with the help of which you can get rid of excess weight, gain a flat stomach, elastic hips, but what is much more important - you can avoid health problems. Perform all exercises from the complex regularly and gradually increase the load. Try and experiment by adding some of your own exercises or increasing the weights using dumbbells or simple water bottles so that more effort is spent on performing it. But only if you are sure that it will not harm you. Make your complex unique and in a couple of weeks you will already notice external improvements.
Plank
- We take a horizontal position - lying on our stomach. We rest on our hands or elbows. The legs are on their toes.
- The body should form a straight line. No curvature, especially in the lumbar region.
- We strain the woman's abs as much as possible.
- We fix ourselves in this position, concentrating on high-quality execution of the plank, for 30 seconds - 2 minutes.
Benefits of Pilates
Full body workout
Pilates at home for beginners is interesting because the body is trained functionally, using muscles in cooperation with each other. This is how our bodies are supposed to work, and the sequences of movements performed can prepare you for the physical demands of everyday life.
Strength of the muscle corset and alignment of posture
Poor posture accounts for various pains experienced by a large percentage of the population. According to the BBC Health website, "4 in 5 adults sometimes experience back pain." If you haven't learned to sit up straight since childhood, then Pilates will definitely help you. It will teach you to consciously maintain optimal anatomical alignment in all body positions as well as during movement. By coordinating the body as a whole, we become stronger, thereby reducing the likelihood of injuries caused by overuse of one area.
Muscle tone and strength
Pilates is a fantastic way to strengthen your muscles. For optimal results, you should perform the exercises 3 or more times a week. And if you have a small layer of adipose tissue (fat!) hiding your ripped physique, Pilates workouts should be supplemented with 5 30-minute cardio workouts per week in order to reduce your body fat percentage.
The ex-Prime Minister of Great Britain (Gordon Brown)'s workout routine consists of Pilates and regular jogging, which is a great combination. Pilates is not a cardio workout and will not exercise your heart and lungs enough to reduce your chances of developing heart disease.
Improved body coordination
Pilates workouts are designed to improve balance and coordination. They help to find greater connection between the mind and body. Many of the older men and women who come to train have already forgotten how to use the various muscles and their reactions are slow. This often makes them very upset and even comes as a surprise. Pilates is the perfect way to get back in touch with your body and use it to its full potential.
Joseph Pilates used his system to rehabilitate wounded soldiers , and today this form of gymnastics has gained public recognition as a method of restoring strength and function after injury. One of the great benefits of Pilates is that it is low-impact, making it an ideal form of physical therapy.
But it does not replace seeing a doctor. However, doctors, physiotherapists, chiropractors and osteopaths cannot do your exercises for you. The time with them is often short, and after that you are left on your own during the in-between periods. In most cases, you don't think about the doctor's recommendations again until you find yourself in the clinic waiting for your next appointment. One of the great things about Pilates is that it gives you a structured way to take control and improve your strength and endurance. It is now widely available and is a great way to improve the structural integrity of your body.
However, if you have any injuries or illnesses, talk to your doctor before exercising.
Find a Pilates weight loss instructor who will support your overall weight loss strategy by increasing muscle tone. Muscles are metabolically active, the more you work, the more calories you will burn. The best way to lose weight is to combine regular Pilates classes with 5 30-minute cardio exercises per week. In addition to increased muscle tone, Pilates will strengthen your body, preparing it for more dynamic workouts, and can help improve self-esteem and reduce stress (see below), both of which are closely linked to weight loss.
Stress Reduction
Pilates teaches you to stay focused on your movements. It's perfect for getting rid of the thoughts in your head that remind you to pay bills, fix the washing machine, and finish a work project that was supposed to be done yesterday. You will also learn how to breathe properly, which is another recognized method for reducing stress.
Post-workout nutrition
A woman's abs have been training for weeks. And a set of exercises must be combined with proper nutrition. Follow these simple guidelines:
- If you want to additionally burn excess belly fat, you can eat an hour and a half after training. At this time, the body intensively uses available resources for its work.
- Do you just want to maintain and work out your muscles without losing weight? Immediately after class, it is advisable to eat an apple, a banana, or drink a special high-protein shake. Protein products stimulate the fat burning process, and the result is much more effective and faster.
Abdominal training for a woman or a young girl is intense and, as a result, tiring, just like regular squats. In the absence of willpower, there is a high probability of not resisting something sweet and very tasty. Therefore, experts do not recommend overtraining. We exercise in an optimal mode, following the principles of proper nutrition.
Description of the massage mat: benefits
A massage mat is not a toy, but an opportunity to stimulate the child’s body in an easy and relaxed way.
Foot massage increases blood flow and trains the foot muscles.
This device helps:
- Accelerate the functioning of the child’s brain;
- Develop immunity;
- Stimulate the emotional state;
- Maintain cardiac activity;
- Relieve fatigue;
- Develop the vestibular apparatus.
The massage mat helps the formation of the ankle joint, relieves fatigue, and prevents scoliosis and osteochondrosis.
Scientists provide convincing arguments in favor of the fact that foot massage has a positive effect on the condition of the internal organs and on the emotional health of the child.
This is why it is so important to have a massage mat for your child at home.
It is very difficult to create conditions for the baby to be sufficiently active in an apartment, and a massage mat will help the child develop properly.
