Losing weight with exercises at home: impossible? Of course not! Diet is important to lose weight, but training is just as important.

We can all perform a free body workout using the weight that nature has made available to us: that of our body.

In this article I recommend the best exercises to slim your stomach and hips, firm your buttocks and slim your legs, to be done comfortably at home. 

Exercises to lose weight in the belly and hips


If your goal is to lose weight on your stomach and hips, you will need to incorporate cardio aerobic training into your routine, with medium-high intensity exercises, along with specific exercises for the abdominals:

Jumping jack

Standing, keep your legs together and your arms at your sides. Raise your arms above your head while doing a jump by spreading your legs. Return to the starting position and repeat the movement.

Race on the spot

Start by walking in place by raising your legs to your chest, gradually increase the speed until it becomes a jog with hops in place.

Mountain climber

Get into the plank position, with the whole body on the same line. Start by bringing your right knee towards your right elbow, straighten your leg and do the same thing with your left knee towards your left elbow. Keep your abdomen active throughout the exercise and try to increase your speed as you go.

Bicycle crunch

A great exercise for working out the side abdominals, the area where the fat is concentrated in the hips. Lie on your stomach, place your hands behind your neck with your elbows open. Extend the right leg, bend the knee and bring it towards the chest, simultaneously bringing the left elbow closer. Repeat the movement with the other leg.

bicycle crunch

Russian twist

Start by sitting with your knees bent and your feet flat on the ground. Contracting the abdomen, take your feet off the floor and alternately rotate your torso from side to side. This exercise is already effective in itself if performed free body; if you want to make it more intense, try it by holding a weight in your hands (a bottle of water can also be fine).

Exercises to tone the legs and buttocks

What exercises can we do at home to slim the legs and tone the buttocks? Here are the best exercises to include in a medium-high intensity workout to achieve results in a short time:

Squat jump

A dynamic exercise that allows you to tone your legs and buttocks completely. Start standing with your legs spread at the pelvis. Bend your knees going down with your buttocks down, taking care that your knees do not exceed your toes too much. Hold the position for a second, then come back up with your glutes by making an upward jump. Repeat the movement.

Step up

The step up is one of the best exercises for firming the buttocks. In the gym it is performed with a special machine, but at home you can simply use a riser such as a step or a stable chair. Start the exercise by going up on the rise with the right leg trying not to place the left foot on the surface, go down and repeat on the other side alternately.


Starting standing, bring one leg forward, bending the other until your knee almost touches the floor. Hold the position for a few seconds, then return to the starting position by contracting the buttocks and abdomen. Repeat the exercise with the other leg to alternate.The lunges can be done on the spot, or by walking (more intense) or jumping on the spot (requires more balance).

Buttocks bridge

Lie on your stomach with your back flat on the ground, knees raised, feet on the ground and arms at your sides. Contract your buttocks to raise your pelvis only, putting pressure on the floor with your hands and feet. Hold the position for a few seconds, then slowly lower your pelvis and return to the starting position.

Buttocks rear pushes

Start four-legged, back straight, hands aligned with shoulders and knees under the pelvis. Extend one leg pointing the foot to activate the glute and bring it up. Repeat a few times on one side before moving on to the other. This is a great exercise not only for firming the buttocks but also for training the abdomen.

Women’s workout for fast weight loss

Here is how we can combine the exercises we have seen in a home workout card for women. The focus is on losing belly and hips, deflating the thighs and toning the buttocks.

Heating :

  • Run in place x 30 seconds
  • Jumping Jacks x 20

Circuit (repeat 2-3 times):

  • Step up x 10 from both sides
  • Mountain climber x 20 seconds
  • Squat x 10
  • Russian twist x 20 seconds
  • Glute bridge x 15
  • Bicycle crunch x 15

You can repeat this circuit as many times as you like, trying to keep a maximum of 1 and a half minutes of recovery between each series. Adjust the exercises according to your training level: for example, if bicycle crunches are too difficult for you, do classic crunches. If you want to increase the intensity level, you can add weight to exercises like glute bridges and step ups.

How many minutes of exercise a day does it take to lose weight? It depends on your goal and how many pounds you want to lose, but in general doing aerobic activity for at least 30 minutes a day brings numerous benefits not only in weight loss but also from a cardiovascular point of view.

Final tips to lose weight in no time

You can lose weight in a short time, if you act on several fronts: that is to say cardio training, diet calculated on your daily caloric needs and a lifestyle as less sedentary as possible. In addition to these three factors, even the daily application of specific weight loss creams can enhance the results in terms of weight loss.

Visna Forte Donna Gel is formulated to reduce the imperfections of fat located on the thighs and to fight cellulite, thanks to its draining and lipolytic action. In addition to reducing the culotte de cheval, it relaxes the skin, significantly reducing the orange peel appearance. It can be used before and after physical activity to enhance its effects.

Finally, remember that losing weight too quickly can cause the skin to lose its elasticity, favoring the appearance of stretch marks and sagging skin, especially on the arms, legs and thighs. My advice is to avoid too restrictive diets which will cause you to lose weight in a short time, but will leave you with soft and sagging skin.

You may also find this article helpful: How to remove sagging skin from legs, arms and thighs.

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