10 effective exercises that you can do at home with your children (with video!)

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Exercise “Star”: from an aging belly and a wide waist

I learned about this exercise quite a long time ago, when my mother just started losing weight.
The fact is that she went to group weight loss classes for some time, and this exercise was one of those that they did. To achieve weight loss in the back and sides (stomach), it is important not only to exercise, but also to eat right. I’ve seen articles where they say that by exercising just 5 minutes a day and doing nothing else, you can quickly lose weight. Now, know that this is not true.

In 5 minutes of exercise with the same diet at which you gain weight, you will not be able to lose weight. Remember, weight loss occurs when you expend more energy than you take in from food. Moreover, everyone’s calorie consumption is different, this must be taken into account.

I am not a nutritionist, so I simply have no right to advise you to go on a specific diet. So please work on this yourself. After all, you know your body better than anyone. Thanks for understanding.

What and when to eat to lose weight

But let's not forget that the most effective workouts cease to be effective if you overeat on cakes. Only a combination of properly selected physical activity and proper nutrition produces results. Just don’t rush into fasting or exhausting mono-diets in pursuit of a thin waist. Scientists have long proven that it is poor and irregular nutrition that contributes to weight gain. The body thinks that difficult times have come, and it urgently needs to make supplies on the hips and abdomen. But if you regularly “throw in” the right nutrients, your body will decide that everything is in order and there is no need for reserves, that is, you will begin to lose weight.

There are a huge number of people in the world for whom mornings are never good; they cannot eat anything in the morning. Their breakfast is a cup of coffee, their lunch is a sandwich, grabbed on the go, but their dinner is a feast of Gargantua. These people are very surprised: I actually eat once a day, and yet I am steadily gaining weight.

This type of eating pattern must be combated. Force, accustom yourself to have breakfast, and a hearty and thorough one. A lot of research confirms that those who get a solid portion of proteins and carbohydrates for breakfast lose weight more easily and, most importantly, do not gain weight again.

So, take the trouble to please your body between 7 and 9 a.m. with porridge, muesli, cocoa, cheese and a piece of lean meat. If you love eggs, make yourself an omelette or boil some potatoes and finish your morning meal with a handful of your favorite nuts. Most likely, if you are not on bed rest, all this energy will burn off before lunch.

Having lunch is a must, but if you eat a large meal, you are guaranteed afternoon sleepiness. Enjoy a salad with lean fish. It can also be stewed vegetables, boiled meat and yogurt. Also a great option: toast with some lean fish, salad, but not Olivier, fruit, herbal tea.

If you eat this way during the day, then in the evening you will not feel like you are dying of hunger. For dinner, cottage cheese, some fruit or a piece of boiled fish with a green salad will be enough for you.

Exercise "star"

It is necessary to stand on the floor (the surface should not slide) so that your legs are widely spaced (2 times wider than your shoulders).

One foot should be left motionless, and the other should be perpendicular to it (that is, as if turned around). To make it clearer, I am attaching a photo of the legs:

Next, you need to lean towards the leg whose foot is turned away from you. Moreover, you need to try to reach the heel. I note that this is not difficult to do even for those people who are not used to playing sports.

While bending, the other arm should be raised up so that it becomes parallel to the one that extends to the heel. The photo below shows the position.

The exercises should be performed from this position. All you need to do is with the hand that is at the top, then reach the foot

(just lower your hand down),
then return it to its original position
(that is, up). Hold in each position for 3-5 seconds.

The waist will rotate slightly with the arm.

In the photo, I showed with a tick which hand was working, and with an arrow I indicated the place where to reach:

During the exercise, the abdominal muscles, oblique muscles, as well as the arms and legs (the leg muscles that are focused on) work very well. The work of the muscles is felt (tension and stretching).

In one approach you should do 10-15 repetitions, then change the position of your feet and repeat the exercise. In total you need to do 3-4 approaches on each leg.

Important:
the wider your legs are, the easier it is to perform the exercise. I also want to note that the exercise has contraindications - problems with the spine. Therefore, before training, be sure to consult a specialist.

Push ups

“To perform push-ups properly, you should place your hands on the floor below your shoulders, with your shoulders as far away from your ears as possible. You must constantly control the position of your entire body, from your head to your feet,” recommends Arzon.

Your body should form a straight line without any bends. “Don't let your stomach drop or arch your back,” Robin continues. “Keep your pelvis level.” Concentrate on the position of your body, which should actively participate in the exercise. Bend your elbows and lower your chest as low as possible to the ground, then straighten your arms and return your torso to the top position. The exercise can be modified, for example, performing it on your knees rather than on your feet. In this case, special attention should be paid to the position of the body; it should still remain straight. Arzon advises doing this exercise to train your arm muscles. Thanks to it, you can get strong arms even without lifting weights.

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Star exercise technique and example of a weight loss program

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Advantages and disadvantages
Technique, recommendations, contraindications
Varieties
Including an element in training programs

Plyometric bodyweight training is a great method for shedding extra pounds. If you want to lose weight, but you can’t go to the gym, we recommend trying the “star jumping” exercise.

Advantages and disadvantages

An absolute plus of the element is that it helps in getting rid of subcutaneous fat. “Star” refers to plyometric (jumping) loads that involve large muscle groups of the body.

The athlete spends a large amount of calories (up to 100 kcal in 10 minutes), which allows him to use subcutaneous fat as a source of energy. Fast paced workouts help maintain a high metabolic rate, which is also beneficial for weight loss.

Another benefit of the exercise is muscle tightening. Of course, with the help of intense jumps you will not be able to pump up voluminous thighs or biceps. But tightening your waist and making your legs and arms slimmer are truly achievable goals.

When performing an asterisk, the main load is received by:

During arm swing movements, the deltoid muscles are worked. There is an indirect effect on the abs and back muscles.

In addition to strengthening muscle fibers, the star exercise increases the elasticity of ligaments and tendons, and also improves joint mobility.

All together, this helps the athlete become more flexible, develop coordination and body balance. Thanks to the intensity of the element, the cardiovascular system and respiratory organs are strengthened, which has a positive effect on overall endurance and reduces the risk of cardiovascular diseases.

Side lunges

From a standing position, spread your legs as far as possible and, bending your right knee, transfer the weight of your body to this side, squatting as deeply as possible. Straighten your leg and repeat in the opposite direction.

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The exercise is beneficial for the gluteal and calf muscles. The abdominal muscles are tightened for balance, which helps improve the waistline. You need to repeat it 30 times in each direction.

Then sit on your heels and lie with your chest on your knees to stretch and soothe the worked muscles. Stretch your arms forward, rest your forehead on the mat and restore your breathing.

Technique, recommendations, contraindications

Let’s look at the correct execution and small nuances of the “asterisk” exercise:

Take the starting position: stand straight, feet shoulder-width apart, arms freely at your sides.
Inhale and squat down until your hands are below your knee joints.
Exhale, push powerfully off the floor and jump up as high as possible.
Simultaneously with the jump, spread your straight legs to the sides and your arms at an angle of 45° upward.
Lowering yourself to the floor, bring your limbs back to the starting position.

Land on your toes and bend your legs slightly. This will help protect your knees from shock loads.
Jump strictly vertically.
Do 3-4 sets of 25-30 repetitions.

Contraindications to the exercise:

excess body weight (jumping will create a dangerous load on the joints);
dysfunction of the vestibular apparatus;
damage to the knee and shoulder joints;
pregnancy;
pathologies of the cardiovascular system;
intervertebral hernia.

Dynamic bridge

Take a position lying on your back with your knees bent. Move your heels as close to your buttocks as possible, straighten your arms along your body, rest your palms on the floor. Hold any dense object between your thighs (a thick book, a tightly rolled towel, a yoga block). Gradually lift your pelvis, lower back and chest up, lightly pressing your chin toward your throat to secure your neck. Stay at the top point for a few seconds and smoothly lower down without slightly touching the mat.

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Do 30 reps. Bring your knees to your chest again and relax as in the previous exercise.

Varieties

Star jumps are a simple exercise, so they do not have other, non-standard options for execution. We propose to analyze a similar element from fitness - “jumping jack”:

Take the starting position: stand up straight, bring your feet together, lower your arms to your sides.
Take a sharp short exhale, jump slightly and spread your legs wide.
At the same time, raise your arms above your head in a swinging motion and clap your hands.
As you inhale, push off the floor again and lightly jump back to the starting position.

Perform the exercise at a fast pace, without pauses.
Do not bend your knees and elbows; your legs and arms should be straight.
Keep your back straight and avoid leaning forward.
Jump strictly vertically.
Do 3-4 sets of 25-30 reps each.

If it is difficult to perform coordinated jumps, start mastering the “jumping jack” by stepping to the side. Technique:

As you exhale, take a step to the right and at the same time bring your arms above your head.
As you inhale, return to the starting position.
Repeat on the other side.

Contraindications to the exercise considered will be the same diseases and conditions as for the “asterisk”.

By the way, “jumping jack” can be complicated with the help of additional weights: light dumbbells in the hands or sand weights on the ankles.

"Butterfly"

Sitting on the floor, bend your knees and spread them apart, pressing the soles of your feet together. Bring your feet as close to your groin as possible and make 10 movements similar to flapping the wings of a butterfly. Then, without rounding your back, lean forward and stay in this position for a few seconds, feeling a deep stretch in the inner thigh muscles.

You can do several repetitions in between other exercises. This is a very useful exercise for women, opening up the hip joints and making the muscles and ligaments of the hips elastic.

Including an element in training programs

Star jumps are used in intense speed training aimed at getting rid of extra pounds. We offer an example of a “fat-burning” fitness plan that can be used at home:

Warm-up: jumping rope - 7-10 minutes. If you don't have a jump rope, simulate jogging in place.
Deep squats - 3x15.
Quick lunges forward - 3x15 on each leg.
Knee push-ups – 3x12–15.
Star jumps - 3x30.
Bent-over rows of light dumbbells to the waist - 3x15.
Burpees - 3x12.
Exercise “mountaineer” - 3 sets of 30-40 seconds.

The presented plan is designed for a comprehensive workout of the entire body. The recommended number of classes is 3-4 per week. Pauses between approaches and exercises are 30–40 seconds.

On rest days, as a supplement to the main program, conduct hour-long cardio sessions - running, cycling, race walking, tennis, etc. If you don’t have dumbbells, use plastic bottles filled with water. After 1.5–2 months, change the program so that the body does not have time to adapt to the stress.

Exercises for weight loss “STAR”: Technique of execution

✅A simple and very effective “STAR” exercise that will help you lose weight and get rid of subcutaneous fat. What other benefits does this exercise have and how to perform it correctly - read in this article.

Plyometric bodyweight training is a great method for shedding extra pounds. If you want to lose weight, but you can’t go to the gym, we recommend trying the “star jumping” exercise.

Backstroke: Footwork

There is nothing special about backstroke footwork. Everything is done exactly as when swimming crawl. But let's take a closer look.

Footwork consists of rhythmic, alternating counter movements of the legs from top to bottom and from bottom to top.

The feet, as in the crawl, are relaxed and stretched away from themselves. The knee joint is relaxed, all work is done by the hips.

Unlike crawl, the working movement of the legs is carried out at the moment when the leg moves to the surface of the water.

The downward movement, or as it is called, “Preparatory,” begins with the pelvis turning slightly to one side (depending on which leg you start the movement with), then the impulse goes to the thigh, then to the knee, lower leg, and foot. The movement should be sharp and relaxed. Next, the leg begins to move upward. Everything is done in exactly the same order: first turn the pelvis, then the thigh, lower leg, foot. At this moment, you should turn on your muscles and push the water up. So, alternately, you need to make kicks similar to scissors.

As a result, the foot creates some traction force, which helps propel the swimmer forward. When the leg straightens at the knee joint, the working movement is considered complete.

From the lowest position, one leg begins to move upward (kick), and from the highest position, downward (return).

You should not drown your feet too much or, on the contrary, work on the surface itself. In both cases, the efficiency will be minimal, since when working on the surface there is not enough push to start swimming, and when working deep below, there is too much water to push, as a result of which the rhythm of movement is lost and the leg muscles will get tired faster.

Exercise "Star"

Advantages and disadvantages
Technique, recommendations, contraindications
Varieties
Including an element in training programs

Advantages and disadvantages

An absolute plus of the element is that it helps in getting rid of subcutaneous fat. “Star” refers to plyometric (jumping) loads that involve large muscle groups of the body.

The athlete spends a large amount of calories (up to 100 kcal in 10 minutes), which allows him to use subcutaneous fat as a source of energy. Fast paced workouts help maintain a high metabolic rate, which is also beneficial for weight loss.

Another benefit of the exercise is muscle tightening. Of course, with the help of intense jumps you will not be able to pump up voluminous thighs or biceps. But tightening your waist and making your legs and arms slimmer are truly achievable goals.

When performing an asterisk, the main load is received by:

During arm swing movements, the deltoid muscles are worked. There is an indirect effect on the abs and back muscles.

In addition to strengthening muscle fibers, the star exercise increases the elasticity of ligaments and tendons, and also improves joint mobility.

Technique, recommendations, contraindications

Let’s look at the correct execution and small nuances of the “asterisk” exercise:

Take the starting position: stand straight, feet shoulder-width apart, arms freely at your sides.

Inhale and squat down until your hands are below your knee joints.

Exhale, push powerfully off the floor and jump up as high as possible.

Simultaneously with the jump, spread your straight legs to the sides and your arms at an angle of 45° upward.

Lowering yourself to the floor, bring your limbs back to the starting position.

Recommendations:

Land on your toes and bend your legs slightly. This will help protect your knees from shock loads.

Learning to breathe correctly while swimming

Before you start learning swimming techniques, you need to learn how to breathe correctly.

Competent breast swimming technique, that is, crawl, breaststroke and butterfly, involves completely immersing your head in the water. Swimming the way most swim, with your head sticking above the surface of the water, is ineffective and simply wrong.

The first thing you should learn is to exhale under water. A very common mistake among beginners is to hold their breath while their face is under water. For many, this happens purely as a reflex, diving to puff out their cheeks like a hamster and not breathe. Probably, in some cases in life this may come in handy, but not while swimming. Therefore, we repeat once again, one of the main rules is to learn how to exhale correctly under water. It is better to hone this skill in shallow water and not while swimming, but simply standing and putting your face in the water.

We inhale through our mouth, lower our face into the water and begin to exhale slowly through our nose, open our eyes. Exhalation should take at least three seconds, after which we raise our chin up and forward, as when swimming butterfly or breaststroke we lift our face out of the water to bat our eyes and let the water drain from our face.

Inhale again and repeat the exercise. At the same time, it is important to hold on to the side of the pool to eliminate the desire to wipe your face with your hands. Imagine that you are floating. You need to take several consecutive inhalations and exhalations, lowering your head to exit, and raising your head to inhale. The most important thing is calm. We exhale into the water, do not wipe our face, even if at first you feel discomfort, it will go away in a maximum of two days.

Over time, you can reach more dynamic squats with exhalation under the water. One - take a powerful breath and sit under water, two, three, four - release all the air under water. Then you quickly rise out of the water, immediately take another deep breath and immediately sit back under the water to exhale. The main thing is not to hold your breath or exhale too sharply. It is important for you to learn to take a deep and quick breath through your mouth, and then exhale slowly, smoothly and completely through your nose.

Slide captions:

Prepared and conducted by teacher-psychologist of the Municipal Educational Institution “Krasnobarrikadnaya Secondary School” Epifanova Nina Romanovna

1. Exercise “Which word is not suitable..” and why Timid shy angry confident Cheerful surprised amazed angry 2. Exercise “Find a unifying word” Friendliness responsiveness cordiality Friendliness politeness tactfulness 3. Exercise “Stand up those who...” best of all

Select from the list the qualities that you lack and write them down in the column “for yourself” - “for others”: responsive, persistent, strong-willed, gentle, purposeful, kind

Draw your star...

Activity, artistry, unselfishness, nobility, generosity, will, goodwill, friendliness, love of life, caring, intelligence, sincerity, curiosity, wisdom, optimism, wit, courage, responsiveness, truthfulness, friendliness, determination, composure, ability to create, hard work, tolerance, tact, accuracy, smiling, the ability to be grateful, the ability to understand, the ability to listen, perseverance, compliance, honesty, generosity, achievement in something...

Bottom line: “A worthy person is not one who has no shortcomings, but one who has merits.” Thank you for your attention!

A set of exercises for those who have hips that rub: just 10 minutes a day

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—Search by diary

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— Regular readers

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Exercise “Star”: from an aging belly and a wide waist

What and when to eat to lose weight

Exercise "star"

Push ups

Star exercise technique and example of a weight loss program

Advantages and disadvantages

Side lunges

Technique, recommendations, contraindications

Dynamic bridge

Varieties

"Butterfly"

Including an element in training programs

Exercises for weight loss “STAR”: Technique of execution

Backstroke: Footwork

Exercise "Star"

Advantages and disadvantages

Technique, recommendations, contraindications

Learning to breathe correctly while swimming

Slide captions: