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

Being overweight is a common and painful problem. Diets alone are not enough here, you should definitely do certain exercises to lose weight. Any organism is individual. To correct your figure, you must draw up a specific program for yourself, in which to focus on the most problem areas. Study some rules carefully, and if you're ready to follow them, you can safely plan your workouts.

1. Pay attention to your daily menu. The effectiveness of training will be greater 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 pipe dream. Meals should be well balanced, but no frills.
2. The number of workouts per week is 2 to 4 times from 30 minutes.
3. Watch your breath. Exercise must be so stressful that your breathing becomes faster and your heart rate increases; 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 the events so that the weight decreases evenly and the result obtained has time to gain a foothold. Remember: not fanaticism, but regularity!
6. In order not to spoil your posture, alternate exercises for the abdomen, arms, legs, sides, etc.

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

Exercises to slim the belly

Begin the series by lying on the floor. Centered? Go!

1. Bend your knees, press your feet against the floor. Raise your hands behind your head and slowly lift your body. Look at your elbows - they should be directed to the side, the lower back is pressed against the floor. Perform 20 to 40 lifts, starting small. Try to increase the amount of exercise each time.
2. We return to the starting position. Pull the bent knees towards the shoulders, the lower back remains pressed against the floor. We stop at least 20 times.
3. Cramp. 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 "turn" the legs bent 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 since the last exercise. We try to connect the shoulders and the bent legs as closely as possible, pulling them up (20 times).
7. Hands behind your head, raise your legs. We lower and raise the legs until the toes touch the ground.
8. In this case, we lift our shoulders, also 20 times.
9. We hold our legs at an angle of 45 degrees, raise our shoulders. After a few seconds, we lower our shoulders, while bending our legs. (6-7 times).
10. Bend your knees, leave your hands behind your head. The circular movements of the body are performed by lifting the shoulders off the ground. Do three sets of sweat three times in each direction.
11. Stretch your legs while lying on the floor. Stretch your arms over your head. Raise your body into a sitting position. Stretch your hands toward your socks. Go back to the starting position. 10 elevators.
12. Stretch your legs and stretch your arms behind your head. Raise the body to the "sitting" position, reach the toes and return to the original position. 10 times.
13. Just lift your legs straight up, holding your hands behind your head. "Touch the floor 0 times with your heels and lift them up. Lie down on the floor for a few minutes, relax, do not get up abruptly. It is advisable to drink water no earlier than 10-15 minutes, at first you can only rinse your mouth.

Slimming exercises

Any woman can make her legs attractive, but for this you must activate willpower and make a little effort. The best exercise for all leg muscle groups is jumping. To do this, buy a rope and adjust its length to suit your height. This simple exercise machine is perfect for the homemaker, young mother, and even retiree. Just a few free minutes and your legs will always be in good shape.

Jump:

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

For beginners, it is enough to jump for 1-2 minutes. If the weight is very heavy, do not overwork, take other complexes. And jumping rope again after a relative normalization of the weight. Running helps to strengthen the muscles, gives the legs a sporty and 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. Don't hesitate to go to the park or the stadium.

Step by Step

A great way to get around with the imitation of climbing the stairs. Stepping gives the legs the same load as when going to high floors without an elevator (which, by the way, can also be used). At the same time, a lot of calories are spent, the stepper is designed for this.

Swimming

The pool will not only help you lose weight, but it 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. Nothing for fun! Water takes away a lot of calories and it is no secret that after bathing the appetite is exhausted. Don't pounce on food supplies in the form of buns and meat; replace them with green or herbal teas.

Slimming exercises for legs

Almost all women have problem areas. We are constantly plagued by cellulite or sagging skin. One only has to gain a little, and a treacherous pile of fat appears on the inner thigh. This is quite understandable from the point of view of physiology; after all, the inner thighs are practically unused when walking. Weight loss exercises for the legs are often called inner thigh exercises. Before starting a lesson, you need a warm-up to prepare the undeveloped muscles. You can perform several turns of the torso and head, bends, lunges on each leg. Stretch the ribs on your foot for about 3 minutes.

Exercises for the inner thigh.

1. Leg weight loss exercises will soon make the inner 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. Rotate your right leg with the toe toward you and move toward your left leg 15 to 20 times. After switching legs, repeat the exercise.
2. Stand up straight, close your arms at the waist, spread your legs wider, squat down slowly as many times as it is not difficult for you. Make sure it doesn't hurt. 10-15 times.
3. In the same position, bring your feet parallel, squat deeply, turn on your right foot, and straighten your left leg at the knee. 15 times with both legs at the same time.
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 consists of extending and bringing your legs as many times as you can.
5. Lying on your left side, lean on your right hand. The one on the right is in front. Place the right foot on the ground in front of the left knee and raise and lower the left leg (do not touch the ground).
6. Crossed movements in the shape of an X with the legs raised (at 90 degrees) resting 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 are of primary concern to women. Since the hips occupy the visible part of the body, a disproportionate view can spoil the overall experience and cause a lot of discomfort. Simple exercises don't have to be done at the gym, you can easily do them at home.

Squats close to the wall

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

Multilevel squats

An excellent tonic exercise. Place your foot on the platform of steps one step above your other foot. We rotate our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10 to 12 times, switch legs.

Lunges

With this exercise, the front of the thigh is loaded. For the effect of losing weight to be more intense, you must take dumbbells in your hands. Step forward with your right leg and lower your torso until your knee touches the ground. 10-12 times and switch legs.

Also, you can use a common ladder to exercise. Go up, step on a step to improve the spin and your hips will always be in good shape.

Side slimming exercises

The excess fat on the sides makes our waistline far from ideal.

1. The best way to lose weight on your side 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 correct breathing to this (lift your torso, inhale, return - exhale), then the effect will be even greater. You can lift both your shoulders and your entire torso.
2. Another way is to pump your abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs and rest our palms on the floor. Raise your legs to a 45 degree angle, slowly return to their original position.
3. Weighted slopes. With your feet shoulder-width apart, in the hands of the dumbbells, slowly lean to the side. This stretches the lateral muscles.
4. A popular remedy is a massage ring. Hulahoop should be twisted for 20 minutes a day. When you get used to it, mash it with different fillings.
5. A huge elastic ball, a 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 tension in your oblique muscles. Lying on the ball, raise and lower your right leg, do 10 times. Then we change the leg.

Slimming exercises

If the muscles of the arms are flabby and lacking in tone, it looks very ugly. Exercises should be done three times a week and care should be taken to ensure that excessive stress does not put pressure on the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments below the knees. At the beginning of the training, the arms should be prepared with a small warm-up so that the muscles become more flexible to the load.

• Put your hands on the belt, extend them in different directions. Also, the previous position, and the same movement to the left, then to the right. Near a sofa or chair, lie down on the floor and lift your legs, placing them on a raised platform. Do push-ups, stopping briefly in the lowest position. (20-30 times).
• Feet shoulder-width apart or wider, arms at the sides. Make circular movements with your hands back and forth 8 times.

Dumbbell exercises

Dumbbells are one of the most effective tools to slim your arms. The weight of the dumbbells should be increased gradually, but the safety limit is no more than 4 kg.

1. Stand straight and lower your arms with the dumbbells down. Bend your elbows and spread their different sides, lower them (10 times).
2. Put your dumbbell hands behind your head, raise them, lower them (30 times).
3. For the lying exercises, we take dumbbells that weigh no more than 2 kg. Lie down, extend your arms with dumbbells to the sides, connect at chest height, return to your original position. 30 times. Now just spread your arms out to the sides and come back. (30 times). The next stage is with the hands forward, then back to the starting position.
4. Spread your feet shoulder-width apart. Pull your right hand up from the dumbbells, positioning it so that your elbow remains close to your ear. We turn the brush away from us, the hand slowly begins behind the back of the head and goes down. The dumbbell should be at the level of the left shoulder. We support the elbow and gently straighten the arm. Do the exercise 20 times, then switch hands.
5. Press your dumbbell arms against his chest. At the same time, stretch your arm and leg forward, alternating between these lunges. For each hand, repeat 10 times.

Lizards

The legs rest against an obstacle, pressed against each other. The arms are tight at the elbows, the emphasis on the hands. We clench our hands and bend down to lightly touch the ground with our chest. Push up 10 times. Also push up from the wall, then squat down and rest your palms on a chair. Do push-ups 10 times.

Exercises to slim the buttocks.

The body and structure of a woman is very different from that of a man, therefore training must 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 implies the deposit of fat in the thighs and buttocks, while the fat deposits are simply necessary to participate in the reproduction of the organism. It is quite difficult to correct its shape. If you regularly perform for 1 hour 3-4 workouts per week, the muscles will tighten in a month.

1. Sitting on the floor, we stretch our legs forward, we keep our back straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
2. Rest your knees on the ground, extend your arms parallel to the ground. Lower your buttocks to the floor, to the right and left of your feet, alternately. 20 times to the left and the same amount to the right.
3. We draw a figure eight with our hips for 3-4 minutes, while standing.
4. We lowered our hands, standing. Raise the knee, fix 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 squat down, stretching our arms forward (20 times).
6. Kneeling with an emphasis on the hands, we perform another effective exercise. The leg bent at the knee is pressed against the chest and then straightened back. At the same time, the body weight is distributed evenly. Perform this exercise rhythmically 10 to 12 times on each leg.

In addition to these exercises, aerobic exercise, running, walking, cycling produces an excellent effect. Lower muscles work best if you lean forward slightly. Leaning upward, the lower muscles work better, while burning more calories. Remember that self-control is the main driver of 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.