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Slimming exercises: stomach, 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 - there are certain exercises that you absolutely must perform in order to lose weight. Every organism is individual. To correct your figure, you need to establish a specific program for you, in which you focus on the most problematic areas. Study a few rules carefully and if you are ready to follow them, it is safe to plan your workouts.

  1. Pay attention to your daily menu. The effectiveness of training will be higher if you approach the problem holistically. We burn calories through exercise and break down fat, but if more and more calories come in, losing weight will be a pipe dream. Meals should be well balanced, but without frills.
  2. The number of workouts per week is 2 to 4 times from 30 minutes.
  3. Watch your breathing. Exercise should be so stressful that breathing quickens and your heart rate increases - it's a prerequisite for burning fat.
  4. Weigh yourself before you start 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 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 for 1 to 2 hours before and after training. It is not worth exercising before bed, it is better to choose a time in the morning or in the middle of the day.

Belly slimming exercises

Start the set by lying on the floor. Concentrated? To go!

  1. Bend your knees, rest your feet on the floor. Raise your hands behind your head and slowly lift the body. Watch your elbows - they should be pointed 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 knees bent towards the shoulders, the lower back resting on the floor. We stop at least 20 times.
  3. Torsion. 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 bent legs to the shoulders - 20 times.
  5. We change the leg - now the right is placed on the left, and the left elbow goes to the right knee (also 20 times).
  6. Starting position of the last exercise. We try to connect the shoulders and bent legs as close as possible, pulling them up (20 times).
  7. With your hands behind your head, lift your legs up. We lower and raise our legs until the fingers touch the ground.
  8. In this case, we raise 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, keep your hands behind your head. 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. Straighten your legs while lying on the floor. Stretch your arms above your head. Raise the body in a sitting position. Extend your hands towards your socks. Return to the starting position. 10 ski lifts.
  12. Straighten your legs and stretch your arms behind your head. Lift the body to a "sitting" position, reach the toes, return to the original position. 10 times.
  13. Simply raise your straight legs, holding your hands behind your head. "Touch the ground 0 times with your heels and lift them up. Lie on the ground for a few minutes, relax, do not stand up suddenly. It is advisable to drink water no earlier than after 10-15minutes, at first you can only rinse your mouth.

Slimming exercises

Any woman can make her legs look attractive, but for this you need to show willpower and 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 machine is perfect for a housewife, new mother, and even a retiree. A few minutes of free time and your legs will still be in good shape.

Jump:

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

For beginners, it is enough to jump for 1-2 minutes. If the weight is very heavy, then do not overwork - take other complexes. And return to the jump rope after a relative normalization of the weight. Running strengthens the muscles, gives the legs a sporty and harmonious appearance. 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's healthier to breathe fresh air at the same time. Do not hesitate to go to the park or the stadium.

Step by step

A great way to get around by imitating climbing stairs. The stepper gives the legs the same load as when climbing to high floors without a lift (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 swimming pool will not only help you lose weight, but will also have a beneficial effect on all muscle groups, and without too much stress. Water aerobics classes require more impact, but just swimming will bring a lot of benefits. Swim just for fun! Water removes a lot of calories, and it's no secret that after a bath, your appetite is played out. Do not rush to foods in the form of buns and meat - replace them with herbal tea or green tea.

Slimming exercises for the legs

Almost all women have problems. We are constantly plagued by cellulite or sagging skin. You only have to win a little, and a bunch of treacherous fat appears 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 for losing weight on the legs are often called inner thigh exercises. Before starting a lesson, you need a warm-up to prepare the undeveloped muscles. You can do several turns of the torso and head, bends, lunges on each leg. Stretch the ribs of your foot for about 3 minutes.

Exercises for the inner thigh

  1. The exercises for losing weight on the legs will soon refine the inner 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. Rotate the right leg with the toe towards you and perform movements towards the left leg 15 to 20 times. After changing legs, repeat the exercise.
  2. Stand up straight, lock your arms at your waist, spread your legs wider, slowly squat as many times as is not difficult for you. Make sure it doesn't hurt. 10-15 times.
  3. In the same position, place your feet parallel, squat deeply, roll onto your right foot, and straighten your left leg at knee level. 15 times with both legs in turn.
  4. Sitting on the floor, lean on your hands from behind, legs straight forward. Both legs are immediately raised to a height of 10 cm. The exercise involves spreading and bringing the legs as many times as possible.
  5. Lying on your left side, lean on your right hand. The one on the right stays 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. X-shaped cross movements with legs raised (at 90 degrees) lying on the ground with support on the elbows.
  7. Exercises while sitting on the edge of a chair. Squeeze a thin book between your knees and squeeze your thigh muscles for 30 seconds and relax your hips. Perform 15 times.

Slimming exercises for the thighs

The excess of thighs mainly concerns women. Since the hips occupy the visible part of the body, a disproportionate view can spoil the overall experience and cause a lot of hassle. It is not necessary to do simple exercises at the gym, you can easily do them at home.

Squats near the wall

Stand against the wall and press it with 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 at 90 degrees. Hold the position and after a few seconds slowly return to the starting position. 2 sets of 10 repetitions.

Multi-level squats

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

Slits

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

In addition, you can use an ordinary staircase for exercise. Go up, step over a step to improve the spin, and your hips will still be in good shape.

Lateral slimming exercises

The excess fat on the sides makes our waistline less than ideal.

  1. The best way to lose weight on the 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 the 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 to pump your abdominal muscles. To strengthen them, we sit on the floor, bring our hands behind our backs, and put our palms on the floor. Raise your legs to a 45 degree angle, slowly return to their original position.
  3. Weighted slopes. Feet shoulder-width apart, in dumbbell hands - slowly lean to the side. This stretches the lateral muscles.
  4. A folk remedy is a massage hoop. Hulahoop should be twisted for 20 minutes a day. When you get used to it, weigh it down with different loads.
  5. A huge elastic ball - a fitball - can provide 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 the oblique muscles. Lying on the ball, raise and lower your right leg, do 10 times. Then we change legs.

Slimming exercises

If the arm muscles are flabby and lack 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 strain the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments below the knees. At the start of the training, the arms should be prepared with a little warm-up so that the muscles become more flexible under 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. Next to a sofa or chair, lie down on the floor and lift your legs up, placing them on a raised platform. Do push-ups, briefly lingering in the lowest position. (20-30 times).
  • Feet shoulder-width apart or wider, arms out to the side. Make circular movements with your hands back and forth, 8 times.

Dumbbell exercises

Dumbbells are one of the most effective arm slimming tools. The weight of the dumbbells should be gradually increased, but the safety 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, lower them (10 times).
  2. Put your hands with dumbbells behind your head, raise them, lower them (30 times).
  3. For lying down exercises we take dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells to the sides, connect at chest level, return to their original position. 30 times. Now just spread your arms out to the sides and step back. (30 times). The next step is to move the hands forward, then to the starting position.
  4. Place your feet shoulder-width apart. Pull the right hand off the dumbbells, positioning it so that the elbow stays close to the ear. We turn the brush away from ourselves, the hand slowly starts behind the back of the head and goes 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 hands.
  5. Support your arms with dumbbells on your chest. At the same time, stretch your arm and leg forward, alternating between these lunges. For each hand, repeat 10 times.

Shoes

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

Exercises to slim the buttocks

A woman's body and structure is very different from that of a man, therefore, training should 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 the fat deposits are simply necessary to participate in the reproduction of the body. It is quite difficult to correct their shape. If you regularly perform 3 to 4 workouts per week for 1 hour, the muscles will contract in a month.

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

In addition to these exercises, aerobic exercise, running, walking, cycling give excellent effects. The lower muscles work best if you do the exercises while leaning forward a bit. Tilted upwards, the lower muscles work better, while burning more calories. Remember that self-control is the main driver for the success of the training. You have to control the body, not you. Take 1 hour several times a week, and your body will become obedient and beautiful.