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

Being overweight is a common and painful problem. Diets alone are not enough - you definitely need to do some weight loss exercises. Every organism is individual. To correct a figure, you need to develop a special program to focus on the most problematic areas. Study some of the rules carefully, and if you are willing to follow them, you can safely plan your workouts.

1. Pay attention to the daily menu. The effectiveness of the training will be higher if you address 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. Meals should be well balanced, but without unnecessary.
2. The number of workouts per week is 2-4 times from 30 minutes.
3. Watch your breathing. Exercise should be so strenuous that breathing is faster and your heart rate is faster - this is a prerequisite for burning fat.
4. Before starting the workout, weigh yourself and measure the weight 2-3 times a week.
5. Do not force events so that the weight is reduced evenly and the result has time to set. Remember - not bigotry, but regularity!
6. To avoid damaging your posture, alternate exercises for the abdomen, arms, legs, sides, etc.

It is recommended not to eat 1-2 hours before and after training. It is not worth exercising before going to bed, it is best to choose the time in the morning or in the middle of the day.

Abdominal slimming exercises

Start the set by lying on the floor. Concentrated? Come on!

1. Bend your knees, press your feet to the floor. Raise your arms behind your head and slowly lift your body up. Watch the elbows - they should be directed to the side, the lower back is pressed to the floor. Make 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 lift at least 20 times.
3. Rotation. The starting position is the same, but the left leg rests on the bent right knee. With the body we reach the left knee, but the hips remain in place. Follow 20 times.
4. We return to the previous starting position and "twist" the bent legs to 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. Starting position from the last exercise. We try to connect the shoulders and bent legs as close as possible by pulling them up (20 times).
7. Hands behind your head, lift your legs. We lower and raise our legs until our toes touch the floor.
8. In this case, we raise our shoulders - also 20 times.
9. We keep our legs at a 45 degree angle, raise our shoulders. After a few seconds we lower our shoulders, bending our legs. (6-7 times).
10. Bend your knees, leave your hands behind your head. Circular body movements are performed by lifting the shoulders off the floor. Perform three sets of sweat three times in each direction.
11. Straighten your legs while lying on the floor. Stretch your arms over your head. Raise your body while sitting. Stretch your arms up to the socks. Return to starting position. 10 lifts.
12. Straighten your legs and stretch your arms behind your head. Lift your body to a "sitting" position, reach your fingers, return to your original position. 10 times.
13. Just lift the straightened legs up, holding your hands behind your head. "Tap the floor 0 times with your heels and lift them up. Lie on the floor for a few minutes, relax, do not get up suddenly. It is recommended to drink water no earlier than after 10-15 minutes, at first you can just rinse your mouth.

Slimming exercises

Any woman can make her legs attractive, but to do that, you need to turn on the willpower and make an effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length to your height. This simple exercise machine is perfect for a housewife, a young mother and even a pensioner. Just a few free minutes and your legs will always be in good shape.

Jump:

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

For beginners it is enough to jump 1-2 minutes. If the weight is very heavy, do not overload - take other complexes. And return to the jump rope after normalizing the relative weight. Running helps to strengthen muscles, gives the legs a sporty, harmonious look. Daily running trains endurance and helps burn fat in other places. Exercising on simulators is almost the same as running on a sports field, but it is healthier to breathe fresh air at the same time. Feel free to go to the park or stadium.

Stepper

Great way to get up the stairs. The stepper gives the feet the same load as climbing high floors without an elevator (which, by the way, can also be used). At the same time a lot of calories are expended, the stepper is designed for this purpose.

Swimming

The pool will not only help you lose weight, but will also have a beneficial effect on all muscle groups, without much stress. Water aerobics requires more impact, but simple swimming will bring many benefits. Just swim for fun! Water takes away a lot of calories, and it's no secret that after swimming the appetite is played out. You don't have to throw away food in the form of breads and meat - replace them with herbs or green tea.

Slimming exercises for the legs

Almost every woman has problems. We are constantly afflicted with cellulite or tired skin. All that is left is a little gain, and a treacherous pile of fat appears inside the thigh. This is quite understandable from a physiological point of view - after all, the inside of the thigh is practically not used when walking. Exercises to lose weight on the legs are often called exercises inside the thigh. Before starting the lesson, you need to warm up to prepare immature muscles. You can make multiple torso and head turns, elbows, lunges on each leg. Stretch the foot ribs for about 3 minutes.

Exercises for the inner side of the thigh

1. Exercises to lose weight on the legs will soon make the inside of the thigh thinner. Stand up straight, straighten your shoulders, place your hands on your waist. The feet should be shoulder width apart. The weight is transferred to the left leg. Turn your right foot with your finger towards you and make movements in the direction of your left foot 15-20 times. Repeat the exercise after changing legs.
2. Standing straight, lock your arms at the waist, stretch your legs wider, slowly squat as many times as you can not hard. Make sure it doesn't hurt. 10-15 times.
3. In the same position, place your legs parallel, squat deeply, roll over on your right leg and straighten your left leg at the knee. 15 times with both feet in a row.
4. When sitting on the floor, bend your arms from behind, legs outstretched forward. We immediately raise both legs to a height of 10 cm. The exercise is to spread and raise your legs as many times as possible.
5. Lying on your left side, lean on your right hand. The right stays ahead. Place your right foot on the floor in front of the left knee and raise and lower your left foot (do not touch the floor).
6. Crossed x-shaped movements with raised legs (at a 90 degree angle) located on the floor with support for the elbows.
7. Exercises in a sitting position on the edge of a chair. Squeeze a thin book between the knees and tighten the thigh muscles, squeezing it for 30 seconds and relaxing the hips. Follow 15 times.

Slimming exercises for the thighs

Excessive thighs are a major concern for women. As the hips occupy the visible part of the body, a disproportionate view can ruin the overall experience and cause many problems. Simple exercises do not have to be done in the gym, it can be easily done at home.

Squeak on the wall

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

Multilevel squats

Great toning exercise. Place your foot on the step platform one step above the other foot. We turn the roads in different directions. Squat until the roads are parallel to the floor. Repeat 10-12 times, change legs.

Lunges

With this exercise, the front of the thigh is loaded. Dumbbells should be taken in hand to make the weight loss effect more intense. Go forward with your right foot and lower your torso until your knees touch the floor. 10-12 times and change legs.

In addition, you can use the regular ladder for gymnastics. Climb up, step by step to enhance the effect, and your hips will always be in good shape.

Side slimming exercises

Excessive fat on the sides makes our waist far from ideal.

1. The best way to lose weight sideways is to raise and lower your torso while lying down. This is the most popular type of "pump press". If you add proper breathing to it (lift your torso, inhale, come back - exhale), then the effect will be even greater. You can lift both your shoulders and your entire torso.
2. Another way is pumping the abdominal muscles. To strengthen them, we sit on the floor, pull our hands behind our back and rest our hands on the floor. Raise your legs at a 45-degree angle, slowly return to their original position.
3. Weighted slopes. Feet shoulder-width apart, with dumbbells in hand - slowly lean to the side. It stretches the lateral muscles.
4. A popular remedy is a massage hoop. The hulahoop should be rotated for 20 minutes a day. Once you are used to it, weigh it with different fillers.
5. A huge flexible ball - fitball - can bring many benefits. Sit on the ball and roll it left and right, keeping your body still. Lower your shoulders, after a while you will feel the oblique muscle tension. While lying on the ball, raise and lower the right leg, do 10 times. Then we change legs.

Slimming exercises

If the arm muscles are loose and lack tone, it looks very ugly. Exercise should be done three times a week and care should be taken not to overload the spine. Tighten the abs by bending the legs slightly so as not to stretch the ligaments under the knees. At the beginning of the workout, the hands should be prepared with a little warm-up to make the muscles more flexible to the load.

• Put your hands on the belt, spread them in different directions. Next to the previous position - and the same movement left, then right. Lie on the floor near the sofa or chair and lift your legs on a raised platform. Depress with a short delay in the lowest position. (20-30 times).
• Feet shoulder-width apart or wider, arms sideways. Make circular movements with your hands back and forth, 8 times.

Dumbbell exercises

Dumbbells are one of the most effective means of slimming hands. The weight of the dumbbell should be gradually increased, but the safety margin should not exceed 4 kg.

1. Stand up straight and lower your arms with the dumbbells down. Bend your elbows and spread them out on different sides, lowering them (10 times).
2. Put your hands with dumbbells behind your head, lift them up, lower them (30 times).
3. For lie exercises we take dumbbells that weigh no more than 2 kg. Lie down, spread your arms with dumbbells to the side, connect at chest level, return to original position. 30 times. Now just spread your arms sideways and go back. (30 times). The next step is the hands forward, then the starting position.
4. Place your feet shoulder-width apart. Pull your right hand up from the dumbbell, placing it so that your elbow stays close to your ear. We turn the brush away from ourselves, the arm slowly starts behind the nape of the neck and goes down. The dumbbell should be at the level of the left shoulder. We support the elbow and gently straighten the arm. Exercise 20 times, then change hands.
5. Press your hands with dumbbells to your chest. At the same time stretch your arms and legs forward, alternating between these lunges. Repeat 10 times for each hand.

Pushing

The legs rest on an obstacle, pressed against each other. The hands are pressed to the elbows, the emphasis on the hands. We squeeze our hands and lower ourselves so that our breasts touch the floor lightly. Press up 10 times. Also press up from the wall, then lie down and place your palms on the chair. Depress 10 times.

Exercises for slimming the buttocks

A woman's body and structure are very different from a man's, so training must be planned in a certain way. In general, the formation of a woman's body type is caused by the female hormone estrogen. The pear shape means fat deposits on the thighs and buttocks, while fat deposits are simply needed to participate in body reproduction. It is quite difficult to correct their shape. If you regularly do 1 hour 3-4 workouts a week, your muscles will strain during the 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. Lay your knees on the floor, stretch your arms parallel to the floor. Lower your buttocks to the floor, alternating to the right and left of your feet. 20 times to the left and the same number to the right.
3. While standing, we draw an eighth with our hips for 3-4 minutes.
4. We lower our arms, standing straight. Lift the knee up, repair it for 5-7 seconds, return to the main position. Also with the left leg (12-15 times).
5. In the same starting position, we squat, arms outstretched forward (20 times).
6. On the knees with an emphasis on the hands, we perform another effective exercise. The bent leg of the knee is pressed against the chest, then straightened back. 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 a great effect. The lower muscles work best when you do the exercises, leaning forward slightly. Elevated upper muscles work better while burning more calories. Remember that self-control is a key driver of learning success. You have to control the body, not you. Do 1 hour several times a week and your body will become obedient and beautiful.