Being overweight is a common and painful problem. Diets alone are not enough - you definitely need to do some exercises to lose weight. Any organism is individual. To be able to correct your shape, you need to create a special program for yourself in which you need to focus on the most problematic areas. Study a few rules carefully, and when you’re ready to follow them, feel free to plan your workouts.
- Pay attention to the daily menu. The effectiveness of the training will be higher if you approach the problem in a comprehensive way. With exercise, we burn calories and break down fat, but as more and more calories come in, losing weight remains a bit of a dream. The meal should be balanced, but without frills.
- The number of workouts per week is 2-4 times from 30 minutes.
- Listen to your breathing. Exercise should be so strenuous that breathing speeds up and your heart rate increases - a prerequisite for burning fat.
- Measure yourself before your workout and weigh 2-3 times a week.
- Do not force events to reduce weight evenly and give the result time to despise your leg. Remember - not fanaticism, but regularity!
- In order not to spoil your posture, switch exercises on the abdomen, arms, legs, sides, etc.
It is advisable not to eat 1-2 hours before and after training. It is not worth exercising before going to bed, 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. Are you focused? Go!
- Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly raise your body. Take care of your elbows - point them to the side, press the lower back to the floor. Make 20-40 raises, start small. Try to increase the amount of exercises each time.
- We return to the starting position. Pull the bent knees to your shoulders, the lower back still pressed to the floor. Pull it up at least twenty times.
- Twisting. The starting position is the same, but the left leg rests on the bent right knee. The body reaches the left knee while the hips remain in place. Perform 20 times.
- We return to the previous starting position and "twist" the bent legs to the shoulders - 20 times.
- We swap legs - now we put the right side to the left and the left elbow goes to the right knee (also 20 times).
- Starting position from the last practice. We try to connect the shoulders and bent legs as close as possible, pulled up (20 times).
- Hands behind your head, raise your legs. We lower and raise our feet until the toes touch the floor.
- In this case, we lift our shoulders - also 20 times.
- We keep our legs at a 45 degree angle, we lift our shoulders. After a few seconds, we lower our shoulders while bending our legs. (6-7 times).
- Bend your knees, leaving your hands behind your head. Circular exercises are performed by lifting your shoulders off the floor. Perform three sets of sweat three times in each direction.
- Lie on the floor and straighten your legs. Stretch your arms over your head. Raise your body to a sitting position. Reach out to your socks. Return to starting position. 10 lifts.
- Straighten your legs and stretch your arms behind your head. Raise the body to a "sitting" position, reach for the toes, return to the original position. 10 times.
- Just lift your straightened legs, keep your hands behind your head. "Touch the floor 0 times with your heel and lift it. Lie on the floor for a few minutes, relax, do not rise suddenly. It is advisable to drink water after 10-15 minutes at the earliest, first just rinse your mouth.
Slimming exercises
Any woman can make her legs attractive, but for that she needs to turn on the willpower and make an 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 its height. This simple exercise machine is perfect for housewives, young mothers and even retirees. Just a few free minutes and your legs will always be in good shape.
Jump:
- in place;
- on one leg, alternating, alternating, etc. in 10 jumps, etc.
- in two runs and bounce.
For beginners, it is enough to jump for 1-2 minutes. If the weight is very heavy, do not overwork - pick up other complexes. And return to the skipping rope after the relative normalization of the weight. Running helps to 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 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.
Stepping
Great way to move by mimicking walking on stairs. The stepper gives the feet the same load as when climbing high floors without an elevator (by the way, this can also be used). However, they spend a lot of calories, the walker is designed for that.
Swimming
The pool not only helps you lose weight, it also has a beneficial effect on all muscle groups and not a lot of stress. Aqua aerobics classes require more impact, but simple swimming has many benefits. Just swim for fun! Water takes away a lot of calories, and it’s no secret that your appetite is played out after a bath. Don’t jump on buns and meat for groceries - replace it with herbs or green tea.
Slimming exercises for the legs
Almost every woman has problem areas. It is constantly plagued by cellulite or sagging skin. You only have to win a little, and a treacherous pile of fat appears on the inside of your thigh. This is completely physiologically understandable - after all, the inner sides of the thighs are practically not used while walking. Exercises for weight loss on the legs are often referred to as exercises on the inside of the thigh. Before starting the lesson, you need to warm up to prepare the immature muscles. You can perform multiple tribal and head turns, bends, jumps on both legs. Stretch the ribs of your leg for about 3 minutes.
Exercises for the inside of the thigh
- Exercises to lose weight on the legs will soon make the inside of the thighs slimmer. Stand up straight, straighten your shoulders, put your hands on your waist. The legs should be shoulder-width apart. The weight is transferred to the left leg. Turn your right foot with your toe toward you and move your left foot 15-20 times. Repeat the exercise after changing legs.
- Standing straight, close your arms to your waist, extend your legs wider, squat slowly as many times as not hard. Be careful not to hurt. 10-15 times.
- In the same position, place your legs parallel, squat deeply, roll over to your right leg, and straighten your left leg at your knees. 15 times, with both feet in a row.
- Sitting on the floor, lean your back on your hands, stretch your legs forward. Immediately raise both legs to a height of 10 cm. The practice is to spread out and set foot as many times as possible.
- Lie on your left side and lean on your right hand. 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).
- Crossed x-shaped movements with raised legs (90 degrees) lying on the floor at the elbows.
- Exercises in a sitting position on the edge of the chair. Squeeze a thin book between your knees and tighten your thigh muscles, squeeze for 30 seconds, and loosen your hips. Perform 15 times.
Slimming exercises for thighs
Excessive thighs primarily affect women. Because the hip occupies the visible part of the body, disproportionate vision can spoil the overall experience and cause a lot of trouble. Simple exercises don’t have to be done in the gym, but you can easily do them at home.
Squatting near the wall
Stand against the wall and push it over the entire surface of the wall. Take care of your posture. We put our feet shoulder-width apart, inhale slowly, and slide along the wall until the knee bends 90 degrees. Hold the position and slowly return to the starting position after a few seconds. 2 sets with 10 repetitions.
Multilevel squatting
Excellent toning exercise. Place your foot on the stair platform, one step above your other foot. We turn our knees in different directions. Squat down while 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 weight loss to be more intense, dumbbells should be taken in your hands. Step forward with your right foot and lower your torso until your knees touch the floor. 10-12 times and switch legs.
You can also use a standard step to exercise. Climb up, take a step to increase the effect and your hips will always be in good shape.
Lateral slimming exercises
Excessive fat on the sides keeps our ideal waist away.
- The best way to lose weight on your side is to raise and lower your torso while lying down. This is the most popular method called "pumping". If you add correct breathing (lifting the torso, inhaling, returning - exhaling) to this, the effect will be even greater. You can raise your shoulders and your entire torso.
- Another method is to pump the abdominal muscles. To strengthen them, we sit on the floor, bringing our hands behind our backs and resting our palms on the floor. Raise your leg to a 45-degree angle, slowly return to its original position.
- Weighted slopes. Legs shoulder-width apart, dumbbells in hand - slowly bend to the side. It stretches the side muscles.
- A popular cure is the massage hoop. The Hulahoop should be twisted for 20 minutes a day. Once you get used to it, weight it with different fillers.
- A huge flexible ball - a fitball - can have many benefits. Sit on the ball and turn right to left while the body remains motionless. Lower your shoulders, after a while you will feel the tension in your oblique muscles. Lying on the ball, raise and lower your right leg 10 times. Then we change legs.
Slimming exercises
If the arm muscle is flabby and lacks voice, it looks very ugly. Exercises should be done three times a week and care should be taken not to put excessive stress on the spine. Tighten your abdominal muscles, bending your legs slightly to avoid stretching the ligaments under your knees. At the beginning of the workout, the arms should be prepared with a little warm-up to make the muscles more flexible for the load.
- Put your hands on the belt, spread out in different directions. Also, the previous position - and the same movement left and then right. Lie on the floor near a sofa or chair and lift your legs and lift them onto a raised platform. Perform push-ups, stay in the lowest position for a short time. (20-30 times).
- Legs shoulder width apart or wider, arms sideways. Perform circular movements with your hands back and forth, 8 times.
Dumbbell exercises
Dumbbells are one of the most effective slimming tools. The weight of the dumbbells should be increased gradually, but the safe limit is no more than 4 kg.
- Stand up straight and lower your arms with dumbbells down. Bend your elbows and spread out different sides, lowering (10 times).
- Put your hands with dumbbells behind your head, raise, lower (30 times).
- For recumbent exercises, we buy dumbbells that do not weigh more than 2 kg. Lie down, spread your arms with dumbbells to the sides, join at chest level, return to their original position. 30 times. Now just stretch your arms to the side and come back. (30 times). The next stage is the hands forward and then the starting position.
- Place your feet shoulder-width apart. Pull your right hand up from the dumbbells so that your elbow stays close to your ear. We twist the brush away from ourselves, the hand slowly starts behind the head and goes down. The dumbbell should be at the level of the left shoulder. We hold your elbows and gently straighten your arms. Perform the exercise 20 times, then change your hand.
- Push your arm with dumbbells to your chest. At the same time, stretch your arms and legs forward, alternating between them. Repeat 10 times for each hand.
Recumbent supports
The legs rest on an obstacle, pressed together. The arms are clenched at the elbows, the focus is on the hands. We squeeze our hands and lower ourselves to lightly touch the floor with our chest. Push up 10 times. Also push it up from the wall, then squat down and rest your palms on a chair. Perform push-ups 10 times.
Exercises to slim the buttocks
A woman’s body and build are very different from a man’s, so the workout needs to be planned in some way. Usually, the development of the female body type is caused by the female hormone estrogen. The shape of the pear 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 do 1 hour 3-4 workouts a week, your muscles will strain in a month.
- Sitting on the floor, we stretch our legs forward, keeping our backs straight. Using your muscles, start moving back and forth for 2-4 minutes.
- Bend your knees to the floor, spread your arms parallel to the floor. Lower the bottoms alternately to the floor, right and left. 20 times to the left and the same amount to the right.
- Eight is depicted with the hips for 3-4 minutes, standing.
- We lower our hands, we stand up straight. Raise your knees, secure for 5-7 seconds, return to main position. Also with left foot (12-15 times).
- We squat in the same starting position, stretching our arms forward (20 times).
- We put the emphasis on our knees, our hands, we perform another effective exercise. The bent leg at the knee is pressed against the chest and then adjusted. However, body weight is evenly distributed. Perform this exercise rhythmically 10-12 times on each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling have an excellent effect. The lower muscles work best when you do the exercises by leaning forward slightly. Tilted up, the lower muscles work better while burning more calories. Remember that self-control is the main driver of training success. You have to control your body, not you. Take 1 hour several times a week and your body will be obedient and beautiful.