Among the weight loss exercises, some are suitable for practicing at home, and some are suitable for practicing in the gym. No matter what the movements are, they all have a good weight loss effect. So what are the weight loss movements at home? Of course, some people still know what they are. of. So, what are the most effective ways to lose weight at home? Let’s learn about the steps to lose weight at home!

1. Squats

Squats do not need to take up much space or use any equipment. Squats are great exercises for the legs. In fact, it is very good, and for women, it can make the buttocks more upright. The key points of the action are to keep your feet shoulder-width apart, with your toes pointing outwards at 11:50 on the clock. Squat when you inhale, and try to squat when you squat. Make sure your knees are at 90 degrees and your thighs are parallel to the ground. When you exhale, lift them up, tighten your abdomen and lift your chest. 50 times a day is enough. Pay attention to not buckling your legs inward when squatting.

　2. Plank support

Plank support is a training method similar to push-ups. It can effectively exercise your transversus abdominis muscles and shape the muscle lines of your waist, buttocks, and abdomen. , you can purchase a yoga mat for practice according to your conditions. Action essentials: When lying prone, use your elbows for support. Your shoulders and your elbow joints are perpendicular to the ground. Pay attention to using your toes to step on the ground and keep your whole body off the ground; tighten your abdomen. , if you feel sore, keep your eyes on the ground, keep breathing evenly, and maintain the entire plank movement. You can hold it for 1 minute each time and 5-10 times according to the actual situation.

　3. Push-ups

Push-ups are actually an action that can exercise the pectoralis major muscles. Many people like to do push-ups because they are practical and simple, suitable for all ages. The essentials of the action are , open your hands as wide as your shoulders or slightly wider than your shoulders, and keep your feet together or slightly apart, but not too far apart. When inhaling, lie prone and bend your elbows close to the ground. When exhaling, place your elbows on your back. This is the standard push-up method. There are many advanced push-ups that will not be explained here.

　4. High leg raise

When you want to do aerobic training, but don’t want to go out for a run, you can choose the high leg raise action for aerobic training. The main action is The key is to stand with your body upright, use one thigh to lift forward, don't tilt your body, fold your calves as far back as possible, keep your feet as close to your hips as possible, swing your arms back and forth naturally, and land on the soles of your feet when falling, which can affect the ankle joint Act as a buffer.