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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 indispensable - it is imperative to perform certain exercises for weight loss. Any organism is individual. To correct your figure, you need to draw up a specific program for yourself, in which to focus on the most problematic areas. Study several rules carefully, and if you are ready to follow them, you can safely plan your workouts.

  1. Pay attention to your daily menu. The effectiveness of training will be higher if you approach the problem in a comprehensive manner. 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 2-4 times from 30 minutes.
  3. Watch your breathing. Exercise should 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 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, and so on.

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.

Belly Slimming Exercises

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

  1. Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift the body up. Watch your elbows - they should be directed to the side, the lower back is pressed to the floor. Perform 20-40 lifts, starting small. Try to increase the amount of exercise each time.
  2. We return to the starting position. Pull bent knees to your 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 the right one 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, pulling them up (20 times).
  7. Hands behind your head, raise your legs. We lower and raise our legs until the fingers touch the floor.
  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, 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. Stretch your arms above your head. Raise the body to a sitting position. Stretch your hands to your 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 for the toes, return to the original position. 10 times.
  13. Just raise your straightened legs up, holding 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 rise abruptly. 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 for this you need to turn on willpower and make some effort. The best exercise for all muscle groups in the legs is jumping. To do this, purchase 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 pensioner. Just a few free minutes, and your legs will always be in good shape.

Jump:

  • in place;
  • 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 up other complexes. And return to jumping 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 ground, but it is healthier to breathe fresh air at the same time. Feel free to go to the park or the stadium.

Stepper

A great way to move with imitation of walking up the 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 spent, the stepper is designed for just 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 classes require more impact, but simple swimming will bring a lot of benefits. Just swim for fun! Water takes away a lot of calories, and it's no secret that after bathing, appetite is played out. Don't pounce on food supplies in the form of buns and meat - replace them with herbal or green tea.

Slimming exercises

Almost every woman has problem areas. We are constantly plagued by cellulite or sagging skin. One has only to gain a little, and a treacherous pile of fat appears on the inner side 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 exercises on the inner side of the thigh. Before starting a lesson, you need a warm-up to prepare undeveloped muscles. You can perform 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 side of the thigh

  1. Exercises for slimming the legs will soon make the inner thighs 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 your waist, spread your legs wider, squat 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, put your feet parallel, squat deeply, roll over onto your right foot and straighten your left leg at the knee. 15 times with both legs in turn.
  4. Sitting on the floor, lean on your hands from behind, stretching your legs 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. Lying on your left side, lean 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 raised legs (at 90 degrees) lying 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, squeezing it for 30 seconds and relax your hips. Perform 15 times.

Slimming exercises for thighs

Excess volume of hips worries mainly women. Since the hips take up the visible part of the body, a disproportionate view can spoil the overall experience and cause a lot of hassle. Simple exercises do not have to be done 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. Watch 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 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 step 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, change legs.

Lunges

With this exercise, the front of the thigh is loaded. In order for the effect of losing weight to be more intense, dumbbells should be taken in hand. Step forward with your right leg and lower your torso down until your knee touches the floor. 10-12 times and change legs.

In addition, you can use an ordinary staircase for exercise. Climb up, stepping over a step to enhance the effect, and your hips will always be in good shape.

Side Slimming Exercises

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 "pump the press". If you add correct breathing to this (lifting the torso, inhale, returning - exhale), then the effect will be even greater. You can lift both your shoulders and your entire torso.
  2. Another way involves pumping 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 return them 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 hoop. Hula hoop needs to be twisted for 20 minutes a day. When you get used to it, weight it down with different fillers.
  5. A huge elastic ball - a fitball - can bring a lot of benefits. Sit on the ball and roll it left and right, keeping the body motionless. Lower your shoulders, after a while you will feel the tension of the 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 performed three times a week, while making sure that excessive stress does not strain the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments under the knees. At the beginning of training, the arms should be prepared with a small warm-up so that the muscles become more pliable 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 raise your legs, placing them on a raised platform. Do push-ups, lingering briefly in the lowest position. (20-30 times).
  • Feet shoulder-width apart or wider, arms to the side. Perform circular movements with your hands back and forth, 8 times.

Dumbbell Exercises

Dumbbells are one of the most effective weight loss tools. The weight of the dumbbells needs to be gradually increased, but the safe limit is no 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 down (10 times).
  2. Put your hands with dumbbells behind your head, raise them up, lower them down (30 times).
  3. For lying 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 to the sides and return back. (30 times). The next stage is the arms forward, then to the starting position.
  4. Place your feet shoulder-width apart. Pull the right hand from the dumbbells up, positioning it so that the elbow remains near the ear. We twist the brush away from ourselves, the hand slowly starts 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. Perform the exercise 20 times, then change your hand.
  5. Press your arms with dumbbells to your chest. At the same time, stretch your arm and leg forward, alternating between such attacks. For each hand, repeat 10 times.

Push ups

Legs rest against an obstacle, pressed against each other. The arms are clenched at the elbows, the emphasis 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 down and rest your palms on a chair. Do push-ups 10 times.

Exercises for slimming 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 shape of the pear implies the deposition of fat on the thighs and buttocks, while the fat deposits are simply necessary in order to participate in the body's reproduction. It is quite difficult to correct their shape. If you perform regularly 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, keep our back straight. Use your muscles to start moving back and forth for 2-4 minutes.
  2. Lean your knees on the floor, spread 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 a figure eight with the hips for 3-4 minutes, while standing.
  4. We put our hands down, standing straight. Raise the knee up, fix it for 5-7 seconds, return to the main position. Also with the left leg (12-15 times).
  5. In the same starting position, we squat, stretching our arms forward (20 times).
  6. On our knees with an emphasis on our hands, we perform another effective exercise. The leg bent at the knee is pressed to the chest, 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 has an excellent effect. The lower muscles work best if you do the exercises leaning forward a little. Tilted up, 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 it you. Take 1 hour several times a week, and your body will become obedient and beautiful.