Slimming exercises: abdomen, legs, thighs, sides, arms and buttocks

Being overweight is a common and painful problem. Diets alone are not enough here - you definitely need to perform certain exercises for weight loss. Each organism is individual. To correct your figure, you need to design a specific program for yourself, in which to focus on the most problematic areas. Study some rules carefully, and if you are ready to follow them, you can safely plan your workouts.

1. Pay attention to your daily menu. The effectiveness of the training will be higher if you approach the problem comprehensively. We burn calories through exercise and break down fat, but if more and more calories come in, losing weight will remain a dream come true. Food should be well balanced, but without fruit.
2. The number of exercises per week is 2-4 times out of 30 minutes.
3. Watch your breathing. Exercise should be so stressful that breathing becomes faster and your heart rate increases - this is a prerequisite for burning fat.
4. Weigh yourself before you start exercising and measure your weight 2-3 times a week.
5. Do not force events so that the weight is reduced evenly and the result obtained has time to gain ground. Remember - not bigotry, but regularity!
6. In order not to spoil your posture, do alternative exercises for the abdomen, arms, legs, sides, etc.

It is advised not to eat food for 1-2 hours before and after exercise. It is not worth exercising before bed, it is best to choose a time in the morning or in the middle of the day.

Abdominal thinning exercises

Start the set by lying on the floor. Focused? Go!

1. Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly raise your body up. Look at your elbows - they should point to the side, the lower back pressed to the floor. Perform 20-40 lifts, starting small. Try to increase the amount of exercise each time.
2. We return to the starting position. Pull the bent knees to the shoulders, the lower back remains pressed to the floor. We retreat at least 20 times.
3. Twisting. The starting position is the same, but the left foot rests on the bent right knee. With the body we reach the left knee, while the hips remain in place. Perform 20 times.
4. We return to the previous starting position and "turn" the legs bent at the shoulders - 20 times.
5. We change legs - now the right is placed on the left and the left elbow goes to the right knee (also 20 times).
6. Initial position from the last exercise. We try to tie the bent shoulders and legs as close as possible, pulling them up (20 times).
7. Hands behind head, raise legs. We lower and raise the legs until the toes touch the floor.
8. In this case, we shrug - also 20 times.
9. We hold the legs at an angle of 45 degrees, raise the shoulders. After a few seconds, we lower our shoulders as we bend our legs. (6-7 times).
10. Bend your knees, leave your hands behind your head. Circular body movements are performed by removing the shoulders from the floor. Make three sets of sweat three times in each direction.
11. Straighten your legs while lying on the floor. Spread your arms over your head. Raise the body to a sitting position. Reach your hands into your socks. Return to starting position. 10 elevators.
12. Straighten your legs and spread your arms behind your head. Raise the body to the "sitting" position, reach the toes, return to the original position. 10 times.
13. Simply raise your legs pointing upwards, keeping your hands behind your head. "Touch the floor 0 times with your heels and lift them. Lie on the floor for a few minutes, relax, do not get up suddenly. It is advisable to drink water no earlier than after 10-15 minutes, at first you can only rinse your mouth.

Weight loss exercises

Any woman can make her legs attractive, but for this you need to activate the will and make some effort. The best exercise for all leg muscle groups is jumping. To do this, buy a rope and adjust its length to fit your height. This simple exercise machine is perfect for a housewife, a new mom and even a retiree. Just a few free minutes, and your feet will always be in good condition.

Dance:

• in place;
• on one leg, alternating every 10 jumps, alternately, and so on;
• in two passes and bounce.

For starters, just jump for 1-2 minutes. If the weight is too heavy, do not overdo it - take other complexes. And return to the jump rope after a relative weight normalization. Running helps strengthen muscles, gives the legs a sporty, harmonious look. Daily jogging trains endurance and helps burn fat in other areas. Exercising in simulators is almost the same as running on a sports field, but it is healthier to get fresh air at the same time. Feel free to go to the park or stadium.

Stepper

A great way to move by imitating walking down stairs. The step gives the feet the same load as when climbing high floors without a lift (which, by the way, can also be used). At the same time, a lot of calories are expended, the stepper is created for this.

swimming

Swimming will not only help you lose weight, but will also have a beneficial effect on all muscle groups, and without much stress. Water aerobics classes require more impact, but simple swimming will bring many benefits. Just swim for fun! Water removes a lot of calories and it is no secret that after washing the appetite is played. Do not throw in food supplies in the form of buns and meat - replace them with herbal or green tea.

Slimming exercises for the legs

Almost every woman has problem areas. We are constantly affected by cellulite or sagging skin. One has only to gain a little, and a treacherous pile of fat appears on the inside of the thigh. This is quite understandable from a physiological point of view - after all, the inner sides of the thigh are practically not used when walking. Exercises for weight loss in the legs are often called exercises on the inside of the thigh. Before starting a lesson, you need a warm-up to prepare the underdeveloped muscles. You can perform several torso and head bends, bends, kicks on each leg. Stretch the ribs of the foot for about 3 minutes.

Exercises for the inner side of the thigh

1. Leg weight loss exercises will soon make the inside of the thigh thinner. Stand up straight, straighten your shoulders, put your hands on your waist. The legs should be open at shoulder width. The weight is transferred to the left leg. Turn the right foot with the toe towards you, and make movements towards the left foot 15-20 times. Once you have changed legs, repeat the exercise.
2. Standing straight, close your arms at the waist, stretch your legs wider, sit slowly as often as it is not difficult for you. Make sure it does not hurt. 10-15 times.
3. In the same position, place your feet parallel, sit deeply, roll over on your right foot, and direct your left foot to your knee. 15 times with both feet in a row.
4. Sitting on the floor, lean on your hands from behind, legs extended forward. We immediately raise both legs to a height of 10 cm. The exercise is to spread and bring your legs up whenever you can.
5. Lying on your left side, lean on your right hand. The right remains ahead. Place your right foot on the floor in front of your left knee and raise and lower your left foot (do not touch the floor).
6. Cross-shaped movements with x-shaped legs raised up (90 degrees) lying on the floor with support at the elbows.
7. Exercises in a sitting position on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles, squeezing it for 30 seconds and relaxing your hips. Perform 15 times.

Thinning exercises for the thighs

Excessive thighs are mainly a concern for women. Since the hips take over the visible part of the body, a disproportionate appearance can ruin the overall experience and cause a lot of hassle. Simple exercises should not be done in the gym; you can easily make them at home.

Softening near the wall

Stand against the wall and press against it with the entire wall surface. Look at your attitude. We place our feet shoulder-width apart, inhale slowly, and slide along the wall until our knees are bent 90 degrees. Hold the position and after a few seconds slowly return to the starting position. 2 sets of 10 repetitions.

Multi-level meeting

An excellent tonic exercise. Place your foot on the step platform one step above your other foot. We turn our knees in different directions. Sit down until your knees are parallel to the floor. Repeat 10-12 times, change legs.

Lunges

With this exercise, the front of the thigh is loaded. To make the weight loss effect more intense, you need to get dumbbells in your hands. Walk forward with your right foot and lower your torso until your knee touches the floor. 10-12 times and switch legs.

In addition, you can use an ordinary exercise ladder. Climb, stepping one step to increase the effect and your hips will always be in good condition.

Lateral slimming exercises

Excess fat on the sides makes our belt far from ideal.

1. The best way to lose weight on your sides is to raise and lower your torso while lying down. This is the most popular way, which is called "pump the press". If you add correct breathing to this (lifting the torso, suction, return - exhale), then the effect will be even greater. You can lift your shoulders and your entire torso.
2. Another way involves pumping your abdominal muscles. To strengthen them, we sit on the floor, bring our hands behind our backs and rest our palms on the floor. Raise the legs at a 45-degree angle, slowly returning to their original position.
3. Weighted slopes. Legs shoulder-width apart, hands on barbells - slowly bend to the side. This stretches the lateral muscles.
4. A folk remedy is a massage. The hulahoop should be twisted for 20 minutes a day. When you get used to it, weigh it with different fillers.
5. A large elastic ball - a fitball - can bring many benefits. Sit on the ball and rotate it left and right, keeping your body still. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Lying on the ball, raise and lower the right leg, do 10 times. Then we change the leg.

Weight loss exercises

If the arm muscles are weak and lack tone, it looks very ugly. Exercises should be performed three times a week and care should be taken so that excessive stress does not strain the spine. Tighten your abdomen by bending your legs slightly to avoid stretching the ligaments below the knees. At the beginning of the workout, the arms should be prepared with a little warm-up so that the muscles become more flexible to the load.

• Put your hands on the belt, spread them in different directions. Further, the previous position - and the same movement to the left, then to the right. Next to a sofa or chair, lie on the floor and raise your legs, placing them on a raised platform. Push, staying briefly in the lowest position. (20-30 times).
• Legs shoulder-width apart or wider, arms sideways. Perform circular motions with your hands back and forth, 8 times.

Dumbbell exercises

Barbells are one of the most effective tools for slimming the arms. The weight of the barbells should be increased gradually, but the safe limit is not more than 4 kg.

1. Stand up straight and lower your arms with the dumbbells down. Bend your elbows and spread their different sides, lower down (10 times).
2. Place your hands with dumbbells behind your head, raise up, lower down (30 times).
3. For lying exercises, we take dumbbells weighing no more than 2 kg. Lie down, spread the arms with dumbbells to the sides, tie at chest level, return to their original position. 30 times. Now just spread your arms sideways and turn back. (30 times). The next stage is the hands forward, then to the starting position.
4. Place your feet shoulder-width apart. Pull the right hand up from the barbells, positioning it so that the elbow remains near the ear. We turn the brush away from ourselves, the hand slowly starts behind the back of the head and goes down. Dumbbells should be at shoulder level. We support the elbow and gently direct the arm. Perform the exercise 20 times, then change hands.
5. Press the arms with dumbbells on your chest. At the same time, stretch your arm and leg forward, alternating between these strokes. For each hand, repeat 10 times.

Push

The legs stand against an obstacle, pressed against each other. The arms are tight at the elbows, the emphasis on the hands. We shake hands and sit down to lightly touch the floor with our chest. Push 10 times. Also push up against the wall, then sit down and rest your palms on a chair. Push 10 times.

Exercises for thinning the buttocks

A woman's body and structure is very different from that of a man, therefore, training must be planned in a certain way. Generally, the formation of a female body type occurs under the influence of the female hormone estrogen. The pear shape implies the deposition of fat in the thighs and buttocks, while fat deposits are simply necessary to participate in the reproduction of the body. Quite it is quite difficult to correct their shape. If you perform regularly for 1 hour 3-4 exercises per week, the muscles will be strengthened in a month.

1. Sitting on the floor, we stretch our legs forward, keeping our backs straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
2. Rest your knees on the floor, spread your arms parallel to the floor. Lower your buttocks to the floor, to the right and left of your legs, alternately. 20 times to the left and the same amount to the right.
3. We draw an eight figure with hips for 3-4 minutes while standing.
4. We lower our hands, standing up straight. Lift the knee up, adjust it for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
5. In the same starting position, we sit, extending the arms forward (20 times).
6. On the knees, with emphasis on our hands, we perform another effective exercise. The bent leg is pressed to the chest, then directed backwards. At the same time, the body weight is evenly distributed. Perform this exercise rhythmically 10-12 times for each leg.

In addition to these exercises, aerobic exercises, running, walking, cycling give excellent effect. The lower muscles work better if you do the exercises by leaning slightly forward. Leaning up, the lower muscles work better while burning more calories. Remember that self-control is the key driver of training success. It is you who should control the body, not you. Take 1 hour several times a week, and your body will become supple and beautiful.