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

doing exercises to lose weight on the abdomen and sides

Obesity is a common and painful problem. Diet alone is not enough here - you definitely need to perform certain exercises to lose weight. Every organism is individual. To correct your figure, you need to create a specific program for yourself where you can focus on the most problematic areas. Carefully examine a few rules, and if you are ready to follow them, you can calmly plan your workouts.

  1. Pay attention to your daily menu. The effectiveness of the training will be higher if you approach the problem in a comprehensive way. We burn calories through exercise and break down fat, but if more and more calories come in, weight loss will remain a pipe dream. Meals should be well-balanced, but without frills.
  2. The number of workouts per week is 2-4 times from 30 minutes.
  3. Take care of your breathing. Exercise should be so strenuous that breathing becomes faster and your heart rate rises - this is a prerequisite for burning fat.
  4. Weigh yourself before starting your workout and measure your weight 2-3 times a week.
  5. Do not force events so that the weight drops evenly and the result obtained has time to gain a foothold. Remember - not fanaticism, but regularity!
  6. In order not to ruin your posture need alternative exercises for the abdomen, arms, legs, sides and so on.

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

Abdominal slimming exercises

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

  1. Bend your knees, press your feet against the floor. Raise your hands behind your head and slowly lift your body up. Keep an eye on your elbows - they should be directed to the side, the loins pressed to the floor. Perform 20-40 elevators, 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 pull up at least 20 times.
  3. Twisting. 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 hips remain in place. Perform 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 place the right to the left and the left elbow goes to the right knee (also 20 times).
  6. Starting position from last exercise. We try to connect shoulders and bent legs as closely as possible and pull them up (20 times).
  7. Hands behind your head, lift your legs. We lower and lift the legs until the fingers touch the floor.
  8. In this case, we lift the shoulders - also 20 times.
  9. We hold our legs at a 45 degree angle, lifting our shoulders. After a few seconds, we lower our shoulders while bending our legs. (6-7 times).
  10. Bend your knees, leaving 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. Stretch your arms over your head. Raise the body to a sitting position. Stretch your hands to your socks. Return to starting position. 10 elevators.
  12. Straighten your legs and stretch your arms behind your head. Lift the body to the "sitting" position, reach for the toes, return to the original position. 10 times.
  13. Just lift your straightened legs up and keep your hands behind your head. "Touch 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 advisable to drink water at the earliest after 10-15 minutes, first you can only rinse your mouth.

Slimming exercises

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

Mare:

  • in place;
  • on one leg, alternately every 10th jump, alternately and so on;
  • in two passes and jump.

For beginners, jumping for 1-2 minutes is enough. If the weight is very heavy, do not overwork - pick up other complexes. And returning to the jump rope after a relative normalization of weight Running 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 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

A great way to move with the imitation of going up the stairs. Stepper gives the legs the same load as when climbing to high floors without an elevator (which can also be used). At the same time, many calories are used, the stepper is designed for this.

Swimming

The pool not only helps you lose weight, but also has a beneficial effect on all muscle groups and without much stress. Aqua aerobics classes require more power, but simple swimming will bring many benefits. Just swim for fun! Water removes many calories, and it is no secret that after bathing, the appetite is played out. Do not switch to food supplies in the form of buns and meat - replace them with herbal or green tea.

Slimming exercises for legs

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

Exercises for the inside of the thigh

  1. Exercises to lose weight on the legs will soon make the inside of the thigh slimmer. Stand up straight, straighten your shoulders, place your hands on your waist. Feet should be shoulder width apart. The weight is transferred to the left leg. Turn the right leg with the toe towards you, and make movements towards the left leg 15-20 times. After changing legs, repeat the exercise.
  2. Standing straight, lock your arms at the waist, spread your legs wider, squat slowly as many times as it is not difficult for you. Make sure it does not hurt. 10-15 times.
  3. In the same position, place your feet in parallel, squat deeply, roll over on your right foot, and straighten your left leg at the knee. 15 times with both legs alternating.
  4. Sitting on the floor, leaning 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 as many times as you can.
  5. Lie on your left side, leaning on your right hand. The right one remains in front. Place the right foot on the floor in front of the left knee, and raise and lower the left leg (do not touch the floor).
  6. Crossed x-shaped movements with swollen legs (at 90 degrees) on the floor with support on 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, squeeze it for 30 seconds and relax your hips. Perform 15 times.

Slimming exercises for thighs

Excess thighs mainly worry women. As the hips occupy the visible part of the body, a disproportionate view can ruin the overall experience and cause a lot of inconvenience. Simple exercises should not be performed in the gym; you can easily do it at home.

Squats near the wall

Stand against the wall and press against it with the entire surface of the wall. Take care of 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 reps.

Multilevel squats

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, changing legs.

Lunges

With this exercise, the front of the thigh is loaded. To make the effect of losing weight more intense, you should take dumbbells in your hands. Step forward with your right leg and lower your torso downward until your knee touches the floor. 10-12 times and change legs.

In addition, you can use a regular staircase for training. Climb up, go over a step to improve the effect, and your hips will always be in good shape.

Slimming exercises in the side

Excess fat on the sides makes our waistline 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 "pumping the press". If you add proper breathing to this (lifting the torso, inhaling, returning - exhaling), then the effect will be even greater. You can lift both your shoulders and your entire torso.
  2. Another way is to pump up 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 your legs to an angle of 45 degrees, slowly returning to their original position.
  3. Weighted slopes. Feet shoulder width apart, in the hands of dumbbells - slowly bend to the side. This stretches the lateral muscles.
  4. A popular remedy is a massage bar. Hulahoop should be twisted for 20 minutes a day. Once you get used to it, you weigh it down with different fillers.
  5. A huge elastic ball - a fitball - can bring many benefits. Sit on the ball and roll it left and right, keeping your body moving. Lower your shoulders, after a while you will feel the tension in the oblique muscles. Lie on the ball, raise and lower your right leg, do 10 times. Then we change the leg.

Slimming exercises

If the muscles of the arm are slack and lack tone, it looks very ugly. Exercises should be performed three times a week and care should be taken that excessive stress does not strain the back. 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 supple 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. Near a sofa or chair, lie on the floor and lift your legs and place them on a raised platform. Do push-ups, stay briefly in the lowest position. (20-30 times).
  • Feet shoulder width apart or wider, arms to the side. Perform circular motions with your hands back and forth, 8 times.

Dumbbell exercises

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

  1. Stand up straight and lower your arms with dumbbells down. Bend your elbows and spread their different sides, lowering them (10 times).
  2. Place your hands with dumbbells behind your head, lift them up, lower them (30 times).
  3. For lying exercises, we take dumbbells that do not weigh more than 2 kg. Lie down, spread your arms with dumbbells to the sides, connect at chest height, return to their original position. 30 times. Now just spread your arms to the sides and return. (30 times). The next step is the hands forward, then to the starting position.
  4. Place your feet shoulder width apart. Pull the right hand up from the dumbbells and position it so that the elbow remains near the ear. We twist the brush away from ourselves, the hand starting slowly at the back of the head and going down. The dumbbell should be level with the left shoulder. We support the elbow and gently straighten the arm. Perform the exercise 20 times, then change your hand.
  5. Press your arms with dumbbells against your chest. At the same time, stretch your arm and leg forward, alternating between these lungs. Repeat 10 times for each hand.

Push-ups

Legs rest against an obstacle, pressed against each other. The arms are tied at the elbows, weight on the hands. We squeeze our hands and lower ourselves to lightly touch the floor with our chest. Push up 10 times. Also push up from the wall, then squat and rest your palms on a chair. Do push-ups 10 times.

Exercises for slimming the buttocks

The woman's body and structure are very different from a man's, 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 shape of the bulb involves the deposition of fat on the thighs and buttocks, while fat deposits are simply necessary to participate in the reproduction of the body. It is quite difficult to correct their shape. If you perform regularly for 1 hour 3-4 workouts a week, the muscles will tighten in a month.

  1. Sitting on the floor, we stretch our legs forward, keeping our backs straight. Using your muscles, you begin to move back and forth for 2-4 minutes.
  2. Lean your knees on the floor, spreading your arms parallel to the floor. Lower the buttocks to the floor, to the right and left of the feet, alternately. 20 times to the left and the same amount to the right.
  3. We draw an eight figure with the hips for 3-4 minutes while standing.
  4. We put our hands down, standing straight. Lift the knee up, fix it for 5-7 seconds, return to the main position. Also with left foot (12-15 times).
  5. In the same starting position, we squat and stretch our arms forward (20 times).
  6. On our knees with emphasis on our hands, we perform another effective exercise. The leg bent at the knee is pressed to the chest and then straightened back. At the same time, the body weight is distributed evenly. Perform this exercise rhythmically 10-12 times for each leg.

In addition to these exercises, aerobic exercise, running, walking, cycling provide excellent effect. The lower muscles work best if you do the exercises bent slightly forward. Tilted up, the lower muscles work better while burning more calories. Remember that self-control is the most important driving force for training success. It is you who must control the body, not you. Take 1 hour several times a week and your body will become obedient and beautiful.