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

do exercises to lose weight on the abdomen and hips

Being overweight is a common and painful problem. Diets alone are not enough here - you definitely need to perform certain exercises to lose weight. Each 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, carefully study some rules and, if you are ready to follow them, you can safely plan your workouts.

  1. Pay attention to your daily menu. The effectiveness of the training will be greater if you address the problem comprehensively. We burn calories through exercise and break down fat, but as more and more calories arrive, losing weight will remain a pipe dream. Meals need to be well balanced, but no frills.
  2. The number of workouts per week is 2-4 times of 30 minutes.
  3. Watch your breathing. Exercise should be so stressful that breathing becomes faster and heart rate increases - this is a prerequisite for fat burning.
  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 take hold. Remember: not fanaticism, but regularity!
  6. In order not to ruin the posture, alternate exercises for the abdomen, arms, legs, hips and so on.

It is recommended not to eat food for 1-2 hours before and after training. It is not worth working out before going to 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 down on the floor. Focused? To go!

  1. Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift your body. Watch your elbows - they should be directed to the side, the lower back is pressed to the floor. Do 20-40 lifts, starting small. Try to increase the amount of exercise each time.
  2. Let's go back to the starting position. Pull your bent knees towards your shoulders, your lower back remains pressed to the floor. We pull up at least 20 times.
  3. Twist. 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. Run 20 times.
  4. We return to the previous starting position and "twist" the legs bent over the shoulders - 20 times.
  5. Let's change leg: now the right one is positioned to the left and the left elbow goes to the right knee (even 20 times).
  6. Starting position of the last exercise. We try to connect the shoulders and bent legs as closely as possible, pulling them up (20 times).
  7. Hands behind your head, lift your legs. We lower and raise our legs until the fingers touch the floor.
  8. In this case, we shrug our shoulders, even 20 times.
  9. We hold our legs at an angle of 45 degrees, raise our shoulders. After a few seconds, we lower the shoulders, bending the legs. (6-7 times).
  10. Bend your knees, leave your hands behind your head. Circular movements of the body are performed by lifting the shoulders off the floor. Do three sets of sweat three times in each direction.
  11. Straighten your legs while lying on the floor. Extend your arms above your head. Raise your body to a sitting position. Put your hands on your socks. Return to the 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 original position. 10 times.
  13. Simply raise your straightened legs, keeping your hands behind your head. "Touch the floor 0 times with your heels and lift them. Lie on the floor for a few minutes, relax, do not get up abruptly. It is recommended 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 it is necessary to activate willpower and make an effort. The best exercise for all leg muscle groups 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, a young mother, and even a retiree. A few minutes free and your legs will always be in shape.

Jump:

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

For starters, it is enough to jump for 1-2 minutes. If the weight is very heavy, do not work too hard - take other complexes. And return to the skipping rope after a relative normalization of the weight Running helps to strengthen the muscles, gives the legs a sporty and harmonious appearance. Daily jogging trains endurance and helps burn fat in other areas. Training on simulators is almost like running on a sports field, but it's healthier to breathe fresh air at the same time. Feel free to go to the park or the stadium.

step by step

A great way to get around with the imitation of climbing stairs. The stepper gives the legs the same load as when climbing 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.

I swim

The pool will not only help you lose weight, it will also have a beneficial effect on all muscle groups and without much stress. Water aerobics classes require more impact, but just swimming will bring many benefits. Swim just for fun! Water takes away a lot of calories and it's no secret that your appetite runs out after a bath. Don't rush into food supplies in the form of sandwiches and meat - replace them with herbal or green tea.

Slimming exercises for the legs

Almost every woman has problem areas. We are constantly plagued by cellulite or sagging skin. Just gain a little and a treacherous pile of fat appears on the inside of her 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 inner side of the thigh. Before starting a class, a warm-up is needed to prepare the undeveloped muscles. You can do several turns of the torso and head, push-ups, lunges on each leg. Stretch the ribs of your foot for about 3 minutes.

Inner thigh exercises

  1. Exercises to lose weight on the legs will soon make the inner thigh leaner. Stand straight, straighten your shoulders, put your hands on your waist. Feet should be shoulder-width apart. The weight is transferred to the left leg. Rotate the right leg with the toe towards you and make movements towards the left leg 15-20 times. After switching legs, repeat the exercise.
  2. Stand straight, lock your arms at the waist, spread your legs wider, squat down slowly whenever it's not hard for you. Make sure it doesn't hurt. 10-15 times.
  3. In the same position, put your feet parallel, squat deeply, roll 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, legs extended forward. We immediately raise both legs to a height of 10 cm. The exercise is to spread and bring the legs as many times as you can.
  5. Lie on your left side, lean on your right hand. The one on the right 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 movements with legs raised (90 degrees) lying on the ground 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 contract your thigh muscles, squeezing it for 30 seconds and relaxing your hips. Perform 15 times.

Slimming exercises for the thighs

Excess thighs mainly concern women. Since the hips occupy the visible part of the body, a disproportionate view can ruin the overall experience and cause a lot of problems. Simple exercises don't have to be done in the gym, you can easily do it at home.

Squat 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 at 90 degrees. Maintain the position and after a few seconds slowly return to the starting position. 2 sets of 10 repetitions.

Multilevel squat

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

lunges

With this exercise, the front of the thigh is loaded. To make the effect of weight loss more intense, you should take the 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.

Also, you can use a regular ladder for exercise. Climb up, climbing a step to enhance the effect and your hips will always be in good shape.

Lateral slimming exercises

Excess fat on the sides makes our waist less than ideal.

  1. The best way to lose weight on your hips 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, inhaling, returning - exhale), the effect will be even greater. You can lift both the shoulders and the whole torso.
  2. Another way involves pumping the 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 an angle of 45 degrees, slowly return to their original position.
  3. Weighted slopes. Feet shoulder-width apart, in the hands of the dumbbells - slowly bend to the side. This stretches the lateral muscles.
  4. A folk remedy is a massage circle. Hulahoop must be rotated 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 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 of the oblique muscles. Lying on the ball, raise and lower your right leg, do 10 times. Then we switch legs.

Slimming exercises

If the arm muscles are flabby and lacking in tone, it looks very ugly. Exercises should be performed three times a week and care should be taken to ensure that excessive stress does not strain the spine. Contract your abs 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 flexible 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, placing them on a raised platform. Do push-ups, pausing briefly in the lowest position. (20-30 times).
  • Feet shoulder-width apart or wider, arms to the side. Make circular movements with your hands back and forth, 8 times.

Exercises with dumbbells

Dumbbells are one of the most effective tools for slimming your arms. The weight of the dumbbells must be gradually increased, but the safety limit does not exceed 4 kg.

  1. Stand straight and lower your arms with the dumbbells down. Bend your elbows and spread the different sides, lower them (10 times).
  2. Put your hands with dumbbells behind your head, raise them, lower them (30 times).
  3. For exercises lying down, we take dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells to the sides, connect at chest height, return to the original position. 30 times. Now spread your arms out to the sides and go back. (30 times). The next stage is the hands forward, then in the starting position.
  4. Put your feet shoulder-width apart. Pull your right hand off the dumbbells, positioning it so that the elbow stays close to the ear. We remove the brush from ourselves, the hand slowly leaves behind the neck and goes down. The dumbbell should be level with the left shoulder. We support the elbow and gently straighten the arm. Do the exercise 20 times, then switch hands.
  5. Press your arms with dumbbells to your chest. At the same time, he stretches his arm and leg forward, alternating these lunges. For each hand, repeat 10 times.

Lift

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

Exercises to lose weight on the buttocks

The body and structure of a woman is very different from that of a man, so 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 storage 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 train regularly for 1 hour 3-4 workouts a week, the muscles will contract in a month.

  1. Sitting on the floor, we stretch our legs forward, 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 floor, spread your arms parallel to the floor. Lower the buttocks to the ground, 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 lower our hands, standing straight. Raise your 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 an emphasis on the hands, we perform another effective exercise. The leg bent at the knee is pressed to the chest, then straightened backwards. 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 give an excellent effect. The lower muscles work best if you do the exercises by bending slightly forward. Leaning upwards, 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.