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

doing exercises to lose weight on the abdomen and sides

Being overweight is a common and painful problem. Diets alone are not enough here - you definitely need to do some weight loss exercises. Any organism is individual. To correct your figure, you need to develop a special program for yourself that focuses 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 workouts will be higher if you look at the problem in a complex way. We burn calories by exercising and breaking down fat, but if more and more calories appear, losing weight will remain just a dream. The food should be well balanced but not hopeless.
  2. The number of workouts per week is 2-4 times from 30 minutes.
  3. Watch your breathing. Exercise should be so tense that breathing speeds up and your heart rate increases, a prerequisite for burning fat.
  4. Weigh and measure your weight 2-3 times a week before you start your workout.
  5. Do not force events to lose weight evenly, and the result will have time to take root. Remember - not fanaticism, but regularity!
  6. To avoid damaging your posture, perform alternating exercises for the abdomen, arms, legs, sides, and so on.

It is advisable not to eat food for 1-2 hours before and after a workout. Exercising before bed is not worth it, 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. Concentrated? No!

  1. Bend your knees, press your feet to the floor. Raise your arms behind your head and slowly lift your body up. Observe the elbows - they should point to the side, the lower back pressed to the floor. Make 20-40 lifts, starting small. Try to increase the number of exercises 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 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 and the hips remain in place. Do 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 since the last exercise. We try to connect the shoulders and bent legs as close as possible by pulling them upwards (20 times).
  7. Hands behind head, raise legs. We lower and raise our feet until the 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, leaving your hands behind your head. Round 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. Reach out to the socks. Return to starting position. 10 lifts.
  12. Straighten your legs and stretch your arms behind your head. Raise the body to the "sitting" position, reach the toes, return to the starting position. 10 times.
  13. Just lift your straightened legs up, holding your hands behind your head. "Touch the heels 0 times with the 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.

Slimming exercises

Any woman can make her legs attractive, but that requires turning on the will and a little effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length according to your height. This simple exercise bike is perfect for the housewife, young mom and even retiree. Just a few free minutes and your legs will always be in good shape.

Jump:

  • on the spot;
  • on one leg, alternating every 10 jumps, alternating and so on. ;
  • two passes and bounce.

For beginners, it is enough to jump for 1-2 minutes. If the weight is very high, do not overdo it - take other complexes. And returning to the jump rope after normalizing the relative weight. Running helps to strengthen muscles, gives the legs a sporty, harmonious look. Daily jogging develops endurance and helps burn fat in other areas. Exercising with exercise machines 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.

Step

A great way to move by simulating walking up stairs. The stepper gives the feet the same load as climbing high floors without a lift (which, by the way, can also be used). A lot of calories are expended at the same time with a dedicated stepper.

Swimming

Swimming will not only help you lose weight, but will also have a positive effect on all muscle groups without much stress. Water aerobics classes require 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 appetite is played after bathing. Don’t rush into food stocks in the form of buns and meat - replace them with herbs or green tea.

Slimming exercises for the legs

Almost every woman has problem areas. We are constantly suffering from cellulite or sagging skin. It only takes a little gain, and an insidious pile of fat appears on the inside of the thigh. This is quite understandable from a physiological point of view - after all, the inner thighs are practically not used when walking. Exercises to lose weight on the legs are often referred to as exercises on the inside of the thigh. Before you start the lesson, you need a warm-up to prepare the underdeveloped muscles. You can make multiple torso and head twists, bends, bends on each leg. Straighten the ribs of the foot for about 3 minutes.

Exercises for the inner thigh

  1. Exercises to lose weight on the legs will soon thin the inner side of the thigh. 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 toe toward you and make movements 15-20 times toward your left foot. After changing legs, repeat the exercise.
  2. Standing straight, lock your arms at your waist, spread your legs wider, and squat slowly as many times as you can. Make sure it doesn’t hurt. 10-15 times.
  3. In the same position, place your legs parallel, squat deeply, turn over on your right leg and straighten your left leg at the knee. 15 times both legs in a row.
  4. Sitting on the floor, lean your hands on your back, legs outstretched forward. We immediately raise both legs to a height of 10 cm. The exercise is to extend and raise your legs as many times as you can.
  5. Lying on your left side, lean on your right arm. The right stays in front. 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 x-shaped movements with raised legs (at a 90 degree angle) lying on the floor with support on the elbows.
  7. Exercise in a sitting position on the edge of a chair. Squeeze a thin booklet between your knees and tighten your thigh muscles, squeeze it for 30 seconds and relax your hips. Do 15 times.

Slimming exercises for the thighs

Excess thighs are a major concern for women. Because the hips occupy a visible part of the body, a disproportionate image can ruin the overall experience and cause a lot of trouble. Simple exercises don’t have to be done in the gym, you can easily do them at home.

Squats to the wall

Stand against the wall and press it against the entire surface of the wall. Monitor your posture. We put our feet shoulder-width apart, slowly inhale and slide 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.

Multistage squats

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

Lunges

During this exercise, the front of the thigh is loaded. You should take dumbbells in your hands to intensify the effects of weight loss. Go forward with your right foot and lower your torso until your knee touches the floor. 10-12 times and change legs.

You can also use the simple stairs for exercise. Climb up, taking a step to enhance the effect, and your hips will always be in good shape.

Lateral slimming exercises

Due to the excess fat on the sides, our waistline is far from ideal.

  1. The best way to lose weight on the sides is to raise and lower the waist while lying down. This is the most popular method called "pump the press. " If you add the right breath (lift your torso, inhale, come back - exhale), 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, fold our hands behind our backs, and place our palms on the floor. Raise your legs at a 45-degree angle, slowly return to starting position.
  3. Weighted slopes. Feet shoulder-width apart, dumbbells in hands - slowly bend to the side. This stretches the lateral muscles.
  4. A popular remedy is a massage bow. The hulahoop needs to be rotated for 20 minutes a day. Once you get used to it, weigh it with different fillers.
  5. A huge elastic ball - fitball - can bring a lot of benefits. Sit on the ball and scroll it left and right without moving your body. Lower your shoulders, after a while you will feel diagonal muscle tension. Lying on the ball, raise and lower the right leg, do 10 times. Then we change legs.

Slimming exercises

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

  • Put your hands on the belt, unfold them in different directions. In addition, the previous position - and the same movement to the left, then to the right. Lie on the floor near a sofa or chair and lift your legs by placing them on a raised platform. Make push-ups, stay in the lowest position for a short time. (20-30 times).
  • Feet shoulder-width apart or wider, arms sideways. Perform circular movements of hands back and forth, 8 times.

Dumbbell exercises

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

  1. Stand up straight and lower your arms with your dumbbells lowered. Fold the elbows and unfold their different sides, lowering (10 times).
  2. Place your hands with dumbbells behind your head, lift them up, lower them (30 times).
  3. We use dumbbells weighing no more than 2 kg for lying exercises. Lie down, spread your arms with dumbbells to the sides, join at chest level, return to starting position. 30 times. Now just spread your arms to the sides and go back. (30 times). The next stage - hands forward, then to the starting position.
  4. Place your feet shoulder-width apart. Pull your right hand up from the dumbbells, place it so that the elbow stays close to your ear. Unscrew the brush away from you, the hand slowly starts behind the nape of the neck and descends. 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 change your arm.
  5. Press your hands with dumbbells to your chest. At the same time, stretch your arms and legs forward, alternating between these bends. Repeat 10 times for each hand.

Impressions

The legs rest on an obstacle pressed against each other. Hands compressed at the elbows, accentuated hands. We squeeze our hands and lower so that the chest touches the floor easily. Press 10 times. Also push up against the wall, then squat and place your palms on the chair. Make impressions 10 times.

Exercises for slimming buttocks

A woman’s body and structure are very different from a man’s, so workouts need to be planned in a certain way. In general, a woman's body type is formed by the action of the female hormone estrogen. The shape of a pear means the deposition of fat on the thighs and buttocks, and the accumulation of fat is simply necessary to participate in the body’s reproductive process. It is quite difficult to correct their shape. If you do 3-4 workouts a week for 1 hour on a regular basis, your muscles will strain during the month.

  1. Sitting on the floor, we stretch our legs forward, keeping our back straight. With the help of muscles, start moving back and forth for 2-4 minutes.
  2. Lean on your knees to the floor, spread your arms parallel to the floor. Alternately lower the buttocks to the floor, to the right and to the left. 20 times to the left and as many to the right.
  3. In the hips for 3-4 minutes we draw the eighth figure while standing.
  4. We lower our arms, we stand up straight. Lift the knee up, fasten for 5-7 seconds, return to home position. Also left leg (12-15 times).
  5. In the same starting position, we squat, arms outstretched forward (20 times).
  6. On the knees, emphasizing the hands, we do another effective exercise. The leg bent at the knee is pressed against the chest, then straightened back. At the same time, body weight is evenly distributed. Perform this exercise rhythmically 10 to 12 times for each leg.

In addition to these exercises, aerobic exercises, running, walking, cycling give a great effect. The lower muscles work best if you do the exercises slightly forward. When tilted up, the lower muscles work better and burn more calories. Remember that self-control is a key factor in the success of your workouts. You have to control the body, not you. Take 1 hour several times a week and your body will become obedient and beautiful.