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Slimming Exercises: Belly, Legs, Thighs, Sides, Arms and Buttocks

Exercising to lose weight on stomach and sides

Being overweight is a common and painful problem. Diet alone is not enough here - to lose weight you must do some exercise. Any organism is individual. Programs need to be designed, focusing on the most problematic areas. Study a few rules carefully, and if you are ready to follow them, you can safely plan your workouts.

  1. Pay attention to your daily menu. If you look at the problem in a comprehensive way then the effectiveness of training will be higher. We burn calories and break down fat through exercise, but if more calories come in, then losing weightWill remain a pipe dream. The food should be well balanced, but no frills.
  2. The number of workouts per week ranges from 30 minutes to 2-4 times.
  3. Watch your breathing. The exercise should be so tense that breathing becomes rapid and your heart rate accelerates - 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 is evenly reduced and the result achieved 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 overeat for 1-2 hours before and after training. It is not worth exercising before bedtime, it is best to choose the time in the morning or in the middle of the day.

belly slimming exercise

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

  1. Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly raise the body. Watch your elbows - they should be directed to the side, lower back pressed to the floorJumps. Starting small, do 20-40 lifts. Try increasing the amount of exercise each time.
  2. We return to the starting position. Pull the bent knees to the shoulders, keeping the lower back 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. Along 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 "bend" 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 from the last exercise. We try to connect the shoulders and bent legs as much as possible, pulling them up (20 times).
  7. Hands behind your head, raise your legs. We raise our legs down and up until the fingers touch the floor.
  8. In this case, we raise our shoulders - that too 20 times.
  9. We put our feet at an angle of 45 degrees, raise our shoulders. After a few seconds, we lower our shoulders, bending our legs. (6-7 times).
  10. Bend your knees, drop your hands behind your head. A circular body movement is performed by lifting the shoulders off the floor. Do three sets of sweats three times in each direction.
  11. Straighten your legs while lying on the floor. Extend your arms above your head. Raise body into sitting position. Extend 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 in a "sitting" position, reach to the toes, return to the original position. 10 times.
  13. Raise your straight legs, put 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, don't get up suddenly. 10-15It is advisable to drink water after 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 the will and make some effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope andAdjust 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:

  • at Place;
  • on one leg, alternately 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 too high, do not overwork - take other complexes. And return to jumping rope after normalization relative to the weight. Running helps strengthen muscles, giving the legs a sporty, harmonious look. Daily jogging trains endurance and helps burn fat in other areas. Exercising on simulators is almost like running on a playground. Yes, but it is healthier to breathe fresh air at the same time. Feel free to visit the park or stadium.

stepper

A great way to walk with an imitation of walking up the stairs. The stepper gives the same weight to the legs as when climbing high floors without a lift (which, by the way, can also be used). At the same time, a lot of caloriescosts, the stepper is designed for.

swimming

The pool will not only help you lose weight, but will 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 up a lot of calories, and it's no secret that after a bath one feels less hungry. Don't focus on the supply of food in the form of buns and meats - replace them with herbal or green tea.

slimming exercises for legs

Almost every woman has problem areas. We are constantly plagued with cellulite or loose skin. The person gains only a little, and a treacherous pile of fat appears on the inner part of the thigh. This physiology point of viewFrom is quite understandable - after all, the inner thighs are practically not used when walking. Exercises to reduce weight on the legs are often called exercises on the inner part of the thigh. Before starting a lesson, You need a warm-up to prepare the underdeveloped muscles. You can do several torso and head turns, lean on each leg, do lunges. Stretch your leg ribs for about 3 minutes.

inner thigh exercises

  1. Exercises to lose weight on legs will soon slim the inner thigh. Stand up straight, straighten your shoulders, put your hands on your waist. Feet should be shoulder width apart. Weight left legTurn the right leg towards you with the toe, and make 15-20 movements to the left leg. Repeat the exercise after switching legs.
  2. Standing straight, lock your arms at your waist, spread your legs wide, slowly squat as many times as it is not difficult for you. Make sure it doesn't hurt. 10-15 times.
  3. In the same position, keeping your legs parallel, squat down deeply, roll onto your right leg and straighten your left leg at the knee. 15 times with both legs alternately.
  4. Sitting on the floor, bend your hands from behind, legs extended forward. We immediately raise both legs to a height of 10 cm. The exercise is to spread your legs and bring them as many times as possible.
  5. Lying on your left side, lean on your right hand. Right stays in front. Place right foot on floor in front of left knee and raise and lower left leg (don't touch floor).
  6. Lying on the floor with support at the elbows, make cross-X-shaped movements with legs extended (at 90 degrees).
  7. Perform the exercise 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 relaxing your hips. Perform 15 times.

slimming exercises for thighs

Extra thighs are mainly a concern for women. Since the hips occupy the visible part of the body, an uneven view can spoil the overall feel and cause a lot of discomfort. Performing simple exercises in the gymNo need, you can do it easily at home.

squat against the wall

Stand against the wall and press it along the entire surface of the wall. Watch your posture. We put our feet shoulder-width apart, slowly inhale and slide along the wall, until the kneesDo not lean back to 90 degrees. Hold the position, and after a few seconds slowly return to the starting position. 2 sets of 10 reps.

multilevel squats

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

Lungs

This exercise loads the front part of the thigh. To make the effect of losing weight more intense, you should take dumbbells in your hands. Step forward with your right leg and lower your torso untilDo not let your knee touch the floor. Change legs 10-12 more times.

In addition, you can use a simple ladder for the exercise. Climb up a step to increase the effect, and your hips will always be in good shape.

side slimming exercises

Excess fat on the arms makes our waist far from ideal.

  1. The best way to lose weight at your sides is to raise and lower your torso while lying down. This is the most popular method, called "pump the press". , inhale, come back - exhale), then the effect will be even greater. You can lift both your shoulders and your entire torso.
  2. Another way involves pumping your abdominal muscles. To strengthen them we sit on the floor, bring our hands behind our back and rest our palms on the floor. With our legs at a 45 degree angleLift up, slowly return to your original position.
  3. Weighted slopes. Feet shoulder-width apart, in hands of dumbbells - slowly bend to the side. This stretches the lateral muscles.
  4. A popular remedy is a massage hoop. The hulahoop needs to be rotated for 20 minutes a day. When you get used to it, weigh it down with different fillers.
  5. A huge elastic ball - a fitball - can bring a lot of benefits. Sit on the ball and, keeping the body motionless, swing it left and right. Lower your shoulders, after a while you will feel the tension in the oblique muscles. Lying on the ballSpeaking, raising and lowering your right leg, do 10 times. Then we switch legs.

slimming exercises

If the muscles in the arms are flabby and lacking in tone it looks very unsightly. Exercise should be done three times a week, and care should be taken to ensure that excessive tension does not strain the spine. Below the kneesTighten your abs by slightly bending your legs to avoid stretching the ligaments. At the beginning of 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, spread them in different directions. Also, the previous position - and the same movement to the left, then to the right. Lie on the floor near a sofa or chair and raise your legs, Place them on a raised platform. Do push-ups in the lowest position for a while. (20-30 times).
  • Feet shoulder-width apart or wider, side to side. Make circular movements back and forth 8 times with your hands.

dumbbell exercise

Dumbbells are one of the most effective arm slimming tools. The weight of the dumbbells needs to be increased gradually, but the safe limit is no more than 4kg.

  1. Stand up straight and lower your arms with dumbbells. Bend your elbows and spread them out to the sides, lowering them (10 times).
  2. Place your hands with dumbbells behind your head, raise them up, lower them (30 times).
  3. For the lying down exercise we take dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells to the sides, join at chest level, return to your original position. 30 times. Now just your arms. Extend out to the sides and return. (30 times). Next step is arm forward, then to starting position.
  4. Put your feet shoulder-width apart. Pull the right hand up from the dumbbell, in such a position that the elbow is near the ear. We twist the brush away from ourselves, the hand slowly starting from the back of the headIs 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 change your hand.
  5. Press your arms to your chest with the dumbbells. At the same time, move your arms and legs forward, alternating between these lunges. Repeat 10 times for each arm.

push ups

Legs rest against an obstacle, pressed against each other. Hands are clasped at the elbows, emphasis on the hands. We squeeze our hands and lower ourselves to lightly touch the floor with our chestPush ups 10 times. Also push up from the wall, then sit down and rest your palms on a chair. Do pushups 10 times.

exercises to slim 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 the female body type occurs under the influence of the female hormone estrogen. The shape of the pear implies the thighsAnd is from the deposition of fat on the buttocks, while it is necessary for the body to participate in the reproduction of fat deposits. It is quite difficult to fix their shape. If you regularly do 3-4 workouts for 1 hour per week, thenIn a month the muscles will become tight.

  1. Sitting on the floor, we extend our legs forward, keeping our back straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
  2. Bend your knees on the floor, extending your arms parallel to the floor. Alternately lower the buttocks to the floor, the right and left sides of the legs. 20 times to the left and the same amount to the right.
  3. We draw a figure of eight with hips for 3-4 minutes while standing.
  4. We stand straight and lower our hands. Raise the knee, 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 sit down (20 times), extending our arms forward.
  6. Emphasizing our hands on our knees, we perform another effective exercise. The leg bent at the knee is pressed to the chest, then straightened. At the same time, the body weight is distributed evenly. Do this exercise rhythmically 10-12 times for each leg.

In addition to these exercises, aerobic exercise, running, walking, cycling give excellent effect. The lower muscles work best if you do the exercise with a slight forward bend. The oblique muscles work better, burning more calories. RememberThat self-control training is the main driver of success. It is you who should control the body, not you. Take 1 hour several times a week, and your body will become obedient and beautiful.