Home Workouts — 20 GIF Full Body Exercises

Some­times there is no time to go to the gym! How­ev­er, this does not mean that you can for­get about sports alto­geth­er. It is enough just to allo­cate at least some time for a set of exer­cis­es that can be eas­i­ly per­formed at home! Work­outs at home for girls — in our mate­r­i­al!


Workouts at home - complex

Training Rules

It is very impor­tant to fol­low these basic rules when play­ing sports! You must adhere to them, oth­er­wise do not expect any result from strength train­ing.

1. Adjust your diet

Even the best exer­cis­es for weight loss will be pow­er­less if you eat a lot and incor­rect­ly. It is not nec­es­sary to go on a super-strict diet, just stick to the prin­ci­ples of a healthy diet. Your main menu should con­sist of pro­tein and com­plex car­bo­hy­drates.

2. Drink plenty of water

It is very impor­tant to drink at least 1.5 liters per day. ordi­nary clean water. Even if you are “dry­ing”, you still need to drink this amount of water.

3. Breathe properly

Be care­ful when per­form­ing each exer­cise — in each you need to breathe well. When the body is stressed, it needs even more oxy­gen. In addi­tion, it oxi­dizes fat cells and this speeds up the process of los­ing weight.

4. Warm up before your workout

Be sure to do a warm-up of the whole body both before and after exer­cis­ing. Thanks to him, you can not only pre­pare the body for the load, but also con­sol­i­date the result, as well as relieve the sore­ness in the morn­ing.

You need to do 2–4 times a week, and the dura­tion of the work­out should be about 60–90 min­utes.

home workouts - necessary equipment

What equipment can be purchased for training at home:

  • Dumb­bells: for exer­cis­es on the arms and press.
  • Fit­ness gum: one of the most pop­u­lar inven­to­ry today. Ide­al for thighs and but­tocks.
  • Elas­tic band: Use­ful for strength train­ing and stretch­ing.
  • Fit­ball: round ball for abdom­i­nal exer­cis­es and to cre­ate a beau­ti­ful waist.
  • Tubu­lar expander: Ide­al for arm, shoul­der and back exer­cis­es.
  • Step-plat­form: need­ed for car­dio loads and exer­cis­es lying on the steppe.
  • Ankle weights: if you want to work hard on your leg mus­cles.
  • TRX Roost­ers: they are need­ed for func­tion­al train­ing at home.
  • Bar­bell: an alter­na­tive to dumb­bells, for basic exer­cis­es.

Hand exercises

Per­form these sim­ple exer­cis­es as often as pos­si­ble (at least every oth­er day) and keep your arm mus­cles in good shape. You will need dumb­bells, weigh­ing from 1 to 3 kilo­grams.

1. Double lifts

workout program for girls at home - exercises for hands

Raise your arms with dumb­bells to chest lev­el, turn them around and lift the top. Then low­er and unroll again.

Do 15–20 sets.

2. Breeding hands

Breeding hands with dumbbells at home - home workout with dumbbells

Bend over with your knees slight­ly bent. Sharply spread your arms, and wind them up as far as pos­si­ble. Do 15–20 rep­e­ti­tions.

3. Breeding hands in weight

Breeding hands in weight with dumbbells at home

Raise your arms with dumb­bells as shown in the gif. With­out low­er­ing them, do this exer­cise 12–15 times.

4. Hand raises from behind

hand exercises dumbbells GIF - home complex

Stand with your feet shoul­der-width apart, stand straight and put your hands behind your back. Pick them up at the same time. Do 10–15 rep­e­ti­tions.

Exercises for the buttocks and thighs

1. Leg swings back on the floor

A very effec­tive exer­cise in order to tight­en the gluteal mus­cles. Do 2 sets of 20 reps with each leg.

Exercises for the buttocks and thighs at home

2. Bent Leg Raises

In addi­tion to the gluteal mus­cles, this exer­cise gives a load on the front and back of the thigh.

The slow­er you lift your leg, the more you work it. Per­form 20 rep­e­ti­tions on the left and right leg.

a set of exercises for the legs at home - lifting bent legs

3. Watch

Lie on your back, raise your legs at an angle of 90 degrees. Raise your left leg and do 15 cir­cles clock­wise.

Repeat the same for the right leg. Rest a bit and do 2 more sets.

hours of exercises for the press of the hips and buttocks on the floor

4. Deep squat

Basic and effec­tive exer­cise for the but­tocks! Slow­ly squat down until your thighs are par­al­lel to the floor.

Deep squat at home - how to do

5. “Superman”

Lie on your stom­ach face down. Stretch your arms for­ward and legs back. The body must be relaxed.

At the exit, tight­en your but­tocks and tear your arms and legs off the floor. Fix and hold in this posi­tion for 2 — 3 sec­onds, then grad­u­al­ly inhal­ing, return to the start­ing posi­tion.

exercise superman how to do at home

6. Jump Squats

Quite dif­fi­cult, but what an effec­tive exer­cise. You need to squat as deep as pos­si­ble, and then jump out sharply and squat again.

Do 15–20 reps at a fast pace.

squat complex with jumps at home

7. Exercise with a fitness band

Exercises for the abdomen and a beautiful waist

1. Working on the sides and abs

Lie on your back and spread your arms out to the sides. Raise two straight legs at the same time. Don’t open your pelvis. Do 2 sets of 25 reps. In order to work out the sides well, raise your straight legs in turn.

Exercises for the abdomen and sides - GIF

2. Bending the elbows to the knees

Lie on your back and put your hands behind your head. Get your shoul­ders off the floor. Raise bent legs. Bring your right leg to your left elbow and your left elbow to your right leg. Do this for 2 sets of 25 reps.

how to remove the stomach and sides at home GIF

3. Upper press

Lie on your back, bend your legs at the knees and rest them on the floor. Take your hands to your head. Raise your shoul­ders up, while strain­ing your abs, not your arms. Pull your chin up. Do this for 2 sets of 25 reps.

In order to work out the lat­er­al mus­cles, stretch your left elbow to your right knee 25 times with­out lift­ing your legs. Then right elbow to left knee.

how to download the press correctly at home

4. Create the perfect tummy

Lying on your back, bend your legs and plant your feet on the floor. Ask some­one to hold your legs. You can also use a sofa or oth­er com­fort­able place. Raise your body and then low­er it. Do it slow­ly and gen­tly. Lie down with a round­ed back and grad­u­al­ly straight­en it. You need to per­form 2 sets of 25 times.

abs workout at home - perfect belly and abs how to remove sides

5. Slats

You can stand the bar in dif­fer­ent ways. Here are some inter­est­ing ideas for you. The main thing is to stand as much as you can! There is no set time. You can start with 30 sec­onds and keep it longer and longer every day.

how to stand in the plank - home workout



Hi 👋🏽 One of the most effec­tive (and my favorite) pos­es for strength­en­ing the body is the plank 💪👍, it allows you to use a large num­ber of mus­cle groups, and it does not require any addi­tion­al equip­ment, spe­cial skills, or great train­ing expe­ri­ence. Espe­cial­ly this exer­cise is use­ful for the devel­op­ment of the mus­cu­lar corset (stom­ach, back, but­tocks), helps to get rid of excess weight. A strong mus­cu­lar corset sup­ports the back and spine. ☝🏼The basics of detun­ing: ⭐️The head and neck should be relaxed and loose. The neck is a con­tin­u­a­tion of the spine, do not low­er your head down. ⭐️Hands per­pen­dic­u­lar to the floor, palms under the shoul­ders are pushed from the floor. In the bar on the fore­arms, the elbows are under the shoul­der joints, the fore­arms are par­al­lel to each oth­er. ⭐️ The loin is not round­ed, we avoid deflec­tion in the low­er back, we twist the coc­cyx inward. Imag­ine that your low­er back is firm­ly pressed against the wall. ⭐️Legs should remain straight and includ­ed in the work. ⭐️ Do not bend the pelvis and do not lift the but­tocks up. ⭐️ Keep your stom­ach taut through­out the exer­cise, while not hold­ing your breath. ⭐️ Feet hip-width apart, empha­sis on toes. ⭐️Don’t for­get to breathe deeply through­out the exer­cise. Inhale and exhale slow­ly and mea­sured­ly. Hold each pose for 20 sec­onds, rest between pos­es for 10 sec­onds. The video is accel­er­at­ed 2 times, it is advis­able to watch with sound 😊 ❗️ con­traindi­ca­tions: ▪ Injuries of the arms, shoul­ders, feet ▪ Preg­nan­cy and the post­par­tum peri­od ▪ Large over­weight ▪ Hyper­ten­sion or hypoten­sion ▪ Inter­ver­te­bral her­nia ▪ Spinal injuries ▪ Dis­eases of inter­nal organs ▪ Exac­er­ba­tion of chron­ic dis­eases. Ps I want­ed to record a video like this for a long time, but there was not enough mem­o­ry on my phone, now every­thing is OK 👌🏼 ☺️ . Do you like the bar, include it in your prac­tice? Was this video help­ful? . yoga

Post­ed by YOGA By Maria Boni­ta (@by_maria_bonita)


And here is a set of exer­cis­es for you that will replace a full-fledged work­out in the gym!

A set of exer­cis­es for which you do not need to go to the gym 🙂 Read Super Fit­ness — be in shape!

Post­ed by Super Fit­ness on Tues­day, July 3, 2018

A pho­to: pinterest.com, giphy.com, pixabay.com

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