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

Do exercises to lose weight on the abdomen and sides

Being overweight is a common and painful problem. Diet alone is not enough here - you definitely need to do some exercises for weight loss. Any organism is individual. In order to straighten your figure, you need to create a specific program for you in which you need to focus on the most problematic areas. Study a few rules carefully and if you are willing 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 take the problem with a comprehensive approach. We burn calories through exercise and burn fat, but if more and more calories flow in, weight loss will remain a dream come true. Meals should be balanced but meaningless.
  2. Number of workouts 2-4 times a week for 30 minutes.
  3. Watch your breathing. Exercise should be so stressful that your breathing speeds up and your heart rate increases - this is a prerequisite for burning fat.
  4. Weigh yourself before the workout and measure your weight 2-3 times a week.
  5. Do not force events so that the weight is evenly reduced and the result obtained has time to set foot. Remember - not fanaticism, but regularity!
  6. In order not to spoil your posture, do alternate exercises for the abdomen, arms, legs, sides, etc.

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

Abdominal slimming exercises

Start the kit by lying on the floor. Focused? go!

  1. Bend your knees, keep your feet on the floor. Raise your hands behind your head and slowly lift your body up. Watch your elbows - they should be pointing to the side, with the lower back pressed against the floor. Perform 20-40 lifts, starting small. Try to increase the number of workouts 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 smoke at least 20 times.
  3. Twisted. The starting position is the same, but the left leg rests on the bent right knee. With the body we reach the left knee while the thighs remain in place. Perform 20 times.
  4. We return to the previous starting position and "rotate" the bent legs on 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, stretching them (20 times).
  7. Hands on back, lift legs. We lower and raise the legs until the toes touch the floor.
  8. In this case, we shrug - also 20 times.
  9. We stand with our feet at a 45-degree angle, pulling our shoulders. After a few seconds, we bend our shoulders while 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. Make three sets of sweat three times in each direction.
  11. Straighten your legs while lying on the floor. Spread your hands above your head. Lift the body in a sitting position. Put your hands on the socks. Return to starting position. 10 lifts.
  12. Straighten your legs and spread your arms behind your head. Raise the body to the "sitting" position, reach for the fingers, return to the starting position. 10 times.
  13. Just lift your straight legs, hands on your head. "Touch the floor 0 times with your heels and lift them. Lie on the floor for a few minutes, relax, do not stand up sharply. It is advisable to drink water no earlier than 10-15 minutes, at first you can only rinse your mouth.

exercises for losing weight

Any woman can make her legs attractive, but for this you need to involve willpower and some effort. Jumping is the best exercise for all groups of leg muscles. To do this, buy a rope and adjust its length according to your height. This simple exercise machine is perfect for housewives, young mothers and even retirees. Just a few minutes free and your legs will always be in good shape.

Jump:

  • on the place;
  • On one leg, alternating every 10 jumps, alternating, and so on;
  • Two passes and jump.

For starters it is enough to jump for 1-2 minutes. If the weight is too heavy, do not overdo it - take other complexes. Return to the jump rope after the weight has been relatively normalized. Jogging helps to strengthen the muscles, gives the legs a sporty, harmonious look. Daily jogging trains endurance and helps burn fat in other areas. Exercising on the gym is almost the same as running on the gym, but it is healthy to breathe fresh air at the same time. Walk freely in the park or stadium.

Stepper

An excellent way to move by imitating stairs. The stepper gives the legs the same load as when 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.

Swimming

The pool will not only help you lose weight, but also have a beneficial effect on all muscle groups and without much stress. Aqua aerobics lessons require more impact, but simple swimming will bring many benefits. Just swim for fun! Water takes away a lot of calories and it is no secret that appetite plays after washing. Do not consume cookies in the form of cookies and meat - replace them with herbal or green tea.

Slimming exercises for the legs

Almost every woman has problem areas. We are constantly suffering from cellulite or tired skin. A little has to be gained and an insidious pile of fat appears on the inside of the thigh. This is quite understandable in terms of physiology - after all, the inner sides of the thigh are practically not used when walking. Weight loss exercises for the legs are often referred to as exercises for the inner thigh. Warm-up is needed before the lesson to prepare the underdeveloped muscles. You can perform torso and several turns of the torso, bending, anchoring on each leg. Stretch the ribs of the leg for about 3 minutes.

Exercises for the inner side of the thigh

  1. Weight loss exercises for the legs will soon make the inner thighs thinner. Stand up straight, straighten your shoulders, place your hands on your hips. The legs should be shoulder-width apart. The weight shifts to the left leg. Turn the right foot towards the toe towards you and make movements towards the left foot 15-20 times. Repeat the exercise after changing the leg.
  2. Stand up straight, lock your hands on your hips, spread your legs wider, sit slowly as many times as you can. Make sure it does not hurt. 10-15 times.
  3. In the same position, place the legs parallel, squat deeply, roll to the right leg, and straighten the left leg at the knee. 15 times both legs in turn.
  4. Sit on the floor, with your hands behind your back, your legs spread out in front. We immediately raise both legs to a height of 10 cm. The exercise is to stretch and bring your legs as far as you can.
  5. Start on the left side, leaning on your right hand. The right remains forward. Place your right foot on the floor in front of your left knee and raise and lower your left leg (do not touch the floor).
  6. Crossed x-shaped movements with the legs raised (90 degrees) lying on the floor and with the elbows supported.
  7. Exercises in a sitting position on the edge of a chair. Squeeze a thin book between the knees and tighten the thigh muscles, squeeze for 30 seconds and relax the thighs. Perform 15 times.

Thinning exercises for the thighs

Excess thighs mainly bother women. Since the thighs occupy a visible part of the body, disproportionate vision can spoil the overall experience and cause many problems. Simple exercises should not be done in the gym; You can do this easily at home.

Sat near the wall

Stand on the wall and press it against the entire surface of the wall. Observe your posture. We spread our legs shoulder-width apart, breathe slowly, and swim 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 seating

Excellent tonic for exercise. Place one foot on the platform one step above the other foot. We bend the knees in different directions. Sit down until your knees are parallel to the floor. Repeat 10-12 times, changing legs.

Lungs

This exercise loads the front of the thigh. To make the weight loss effect more intense, you need to take the dumbbells in your hands. Step forward with your right leg and bring your torso down until your knee touches the floor. 10-12 times and change legs.

Alternatively, you can use an ordinary ladder for exercise. Come on, take a step to enhance the effect and your hips will always be in good shape.

Lateral slimming exercises

Excess fat on the pages makes our waistline far from ideal.

  1. The best way to lose weight on the pages is to start and lift your body. This is the most popular way called "press pump". If you add to this the correct breathing (lifting the body, inhaling, returning - exhaling), then the effect will be even greater. You can lift the shoulders and the whole body.
  2. Another way involves pumping out the abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs and rest our hands on the floor. Raise your legs at a 45-degree angle, slowly returning to your starting position.
  3. Weighted slopes. Legs shoulder-width apart, dumbbells in hands - Slowly bend to the side. It stretches the lateral muscles.
  4. A popular remedy is a massage hoop. The hulahoop should be twisted for 20 minutes a day. When you get used to it, evaluate it with different fillers.
  5. A huge elastic ball - a fitball - can bring a lot of benefits. Sit on the ball and extend it left and right, keeping the body still. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Start on the ball, lift and lower the right leg, do it 10 times. Then we change legs.

exercises for losing weight

If the arm muscles are sluggish and lack tone, it will look very ugly. Exercises should be performed three times a week and care should be taken to ensure that excessive stress does not strain the spine. Tighten the abdomen, slightly bending your legs to avoid elbows below the knees. At the beginning of the workout, the hands should be prepared with a slight warm-up to make the muscles more flexible with respect to the load.

  • Put your hands on the belt, spread them in different directions. In addition to the previous position - and the same movement to the left, then to the right. Close to a sofa or chair, lie on the floor and lift your legs, placing them on a raised platform. Do the push-ups, stopping briefly at the lowest position. (20-30 times).
  • Legs shoulder-width apart or wider, hands side by side. Perform circular motions with your hands back and forth, 8 times.

Huntel exercises

Dumbbells are one of the most effective tools for encouragement. The weight of the dumbbells should be gradually increased, but the safe limit should not exceed 4 kg.

  1. Stand up straight and lower your arms with the dumbbells down. Bend your elbows and spread their different sides, lowering them down (10 times).
  2. Put your hands on the head with dumbbells, lift up, lower down (30 times).
  3. For false exercises we take dumbbells weighing no more than 2 kg. Start, spread your arms on the sides with dumbbells, connect at chest level, return to the original position. 30 times. Now just spread your hands on the pages and go back. (30 times). The next stage is the hands in front, then in the starting position.
  4. Place your feet shoulder-width apart. Withdraw the right hand from the dumbbell, fixing it so that the elbow remains close to the ear. We wrap the brush around ourselves, the hand slowly starting at the back of its head and going down. The dumbbell should be at shoulder level. We support the elbow and gently straighten the arm. Perform the exercise 20 times, then change hands.
  5. Hands press on the chest with dumbbells. At the same time, stretch your arm and leg forward, alternating between these lunges. For each hand, repeat 10 times.

Attractions

The legs rest on an obstacle, pressed against each other. The hands are sewn to the elbows, the emphasis is on the hands. We hold hands and push ourselves to touch the floor slightly with our chest. Lift up 10 times. Also climb off the wall, then close and place your hands on the chair. Do the push-ups 10 times.

Exercises to reduce buttocks

A woman’s body and structure are very different from a man’s, so training needs to be planned in a certain way. In general, the formation of a female body type occurs under the influence of the female hormone estrogen. The pear shape involves the deposition of fat on the thighs and buttocks, while fat deposits are simply necessary for the body to participate in reproduction. It is quite difficult to correct their shape. If you regularly do 3-4 hours a week for 3-4 hours of exercise, the muscles will tighten in a month.

  1. While sitting on the floor, we stretch our legs forward, turning our backs straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
  2. Elbows lean on the floor, arms outstretched parallel to the floor. Lower buttocks on the floor, right and left foot, alternately. 20 times to the left and the same number to the right.
  3. We draw eight figures with thighs for 3-4 minutes while standing.
  4. We put our hands down, standing straight. Lift the knee up, straighten for 5-7 seconds, return to the main position. Also on the left foot (12-15 times).
  5. In the same starting position, we swim, stretching our arms forward (20 times).
  6. With an emphasis on the knees and arms, we are conducting another effective workout. The knee bent leg is pressed to the chest, then straightened back. At the same time, body weight is evenly distributed. Perform this exercise 10-12 times for each leg.

In addition to these exercises, aerobic exercise, jogging, walking, cycling give an excellent effect. The lower extremities will work better if you do the exercises slightly forward. The leaner, lower muscles work better while burning more calories. Remember that self-control is the main driving force of training success. You have to control the body and not you. Take 1 hour several times a week and your body will become supple and beautiful.