Simple exercises for a slim figure. Exercises for a slim body Exercises for a slim body with sports equipment

Simple exercises for losing weight at home, video instructions on how to perform them and much more - today we are sharing with you knowledge about building a beautiful figure.

If you think that you can’t do without visiting the gym and you can achieve only a minimal effect on your own, then we have good news!

Achieving weight loss and strengthening the muscles you need is more than possible at home.

This does not require much: desire, diligence, regular exercise, which we will tell you about, and proper nutrition.

So, we declare with all responsibility that you can get rid of the notorious excess weight and train your body without leaving home.

You don't need to lift barbells, dumbbells or sweat on bulky machines.

People who go to gyms most often set themselves slightly different goals: gain weight, achieve a toned body, meet like-minded people, take pictures in sports tights.

We, as responsible people, far from idleness, are not interested in all this.

The only disadvantage of home training is the limited equipment.

Again, it’s impossible to definitely call this a disadvantage, because most of the “hardware” with which gyms are stuffed serve for progression, that is, they allow you to increase muscle mass over and over again.

Otherwise, performing exercises in comfortable, familiar conditions has significant advantages:

Concentration on the task. You will not be distracted by extraneous conversations.
Space. Gyms are often overloaded, especially in the evening. At home you are left to your own devices, don’t bump anyone’s elbows and work hard.
Save time. It often happens that out of all the time planned for training in the gym, a person spends half of it waiting for his turn to use the simulator. And in general, physical exercises at home are performed much faster. The psychological factor plays a role here - everything comes easier and faster within our own walls.

Before starting an exercise program to lose excess weight, clearly formulate your goals and objectives.

This way you will achieve success faster and will be able to correctly select the types of physical activity and plan your time.

A goal is the foundation for any endeavor, without which any efforts will be either completely futile or ineffective.

It's easy to exercise at home!

This statement is especially true for sports.

So, you clearly see the task ahead of you. Before I tell you about the ways to achieve it, read the list of important rules and strictly adhere to it.

System

Your training should be regular and clearly defined. Consistency is the key to success for losing weight and losing excess weight.

Determine the time at which it is most comfortable for you to study (preferably in the morning), make a schedule and strictly follow it.

Warm-up

The second main component of a successful training process. Give it at least 10–15 minutes.

Your task is to thoroughly warm up, stretch and stretch the muscles.

A body that is not prepared for light exercise will not progress, but the risk of injury increases significantly, even if you do not do complex exercises.

Intensity

Find the pace that is most comfortable for you and work at it.

Determine the time for rest (no more than a minute) and for the entire workout as a whole (no more than an hour) and strictly adhere to these numbers.

Advice: if you can skip a lesson and deviate a little from the pace, then never from the warm-up. Give her due attention.

Simple exercises for losing weight at home with photos and videos

We hope that you have taken the above list of rules seriously and are ready to begin the most interesting part - the exercises.

We start with a warm-up. It can be done both at home and outdoors.

Training must be systematic

If you chose the first option, then simply follow the following algorithm:

We start by turning the head left and right (do 10 repetitions)
Then we move on to tilting the head - left-right, forward-backward
Stretch your shoulders in a circular motion
Stretch your elbows and wrists
Doing side bends
Bend forward, trying to touch the floor with your fingertips.
We finish with a small number of push-ups

In fact, warming up is an individual matter. You can choose any exercises and perform them in any order.

The main thing is that the physical activity is minimal, since all you need to achieve at this stage is to thoroughly warm up and stretch the muscles, nothing more.

Running and jumping rope are an excellent completion of the warm-up, in some cases even replacing it completely.

Tip: If possible, after warming up your muscles, put on comfortable sneakers and go for a fifteen-minute walk.

So, here are simple exercises for losing weight at home for beginners:

Squats. Representatives of various sports often talk about their effectiveness and simplicity, and for good reason. With the help of squats, you can tighten your gluteal muscles, strengthen them, get rid of cellulite, and reduce your waist size. Any type of this exercise allows you to achieve pronounced elasticity of the abdominal muscles and beautiful relief. Squats are most often performed in two ways: with your feet shoulder-width apart or slightly narrower than your shoulders, or your feet wider than your shoulders. The first option allows you to focus on the back of the thighs, as well as the quadriceps. The second is on the inner thighs and quadriceps. During the exercise, keep your spine straight and do not bend. Make sure that during each squat your thighs are clearly parallel to the floor. Keep your hands behind your head or on your belt. The soles of the feet should be glued to the floor, the heels should not be pulled off, otherwise the load will not be distributed correctly. Start with 3 sets of 20-30 reps. Increase the number of repetitions as soon as you feel that the exercise is very easy for you.
Next we move on to the Bicycle exercise. A classic method for losing weight, equivalent in effectiveness to squats. Surely you are familiar with this exercise from your school physical education course, and then you successfully forgot it. But the extra pounds whispered to you that it’s time to renew your acquaintance - and rightly so! Exercise Bicycle is an effective way to achieve a thin waist and a beautiful, flat stomach. It's quite simple to do. Lie on your back comfortably, bend your knees, and place your hands behind your head, clasping your fingers. Now stretch your right elbow towards your left knee, always while inhaling. Return to the starting position and pause for a second. Repeat the same thing, only with the other leg. To begin with, 3 sets of 25 repetitions will be enough for you.
The third exercise is aimed at tightening the abdomen. It is equally popular in both fitness and yoga. It is included in almost any weight loss program and is called abdominal vacuumization. All you need to do is exhale completely, pull your stomach in as far as possible, count to 5, slowly relax and inhale again. In this case, focus not on the number of repetitions, but on the time. Perform vacuumization for 10–15 minutes.

Exercise cycling is one of the most effective in the fight against excess weight.

Consolidating success

It may seem too simple, but doing the exercises described above really promises you an effective way to get rid of extra pounds.

The main thing is to approach the matter in accordance with the rules and forget about laziness.

Finally, we share with you a few tips that will help you consolidate your successes and lay the groundwork for future progress.

Perhaps, having achieved the first results, you will become seriously interested in sports, but this happens quite often!

So, let's begin:

Eat right. We are not talking about any special diets, no. Just try to eat as many plant foods as possible. Load up on vegetables, greens and fruits. But don’t forget about porridge - you will need strength for training. Simple exercises for losing weight at home with a diet are, of course, very effective, but good results can be obtained without strict food restrictions.
Adjust the load volume. Increase the number of repetitions from time to time or find new exercises if you wish. You can also increase the training time slightly - up to 80 minutes. But no more - overtraining threatens a loss of strength, you will not be able to perform exercises the next day, which means that the process of losing weight will noticeably slow down.
Increase your speed. Using this method, you can use new muscle fibers, strengthen your body and connect other body systems to the training process. Although in passive mode, they will also benefit and improve their efficiency. To achieve progress in all muscle groups, we recommend alternating training at a fast pace with a slow one. One day like this and one day like that.
Drink as much fluid as possible. Water improves metabolic processes, helps remove toxins from the body, which means excess weight will go away faster.

Advice: devote an hour to an hour and a half a day to training at home, exercise to pleasant music, do not forget about a positive attitude, draw the desired goal before your eyes.

Learn these exercises and you'll never pay for a gym membership again.

You can exercise anywhere using only your own weight.

We suggest exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.

These movements are a staple in many high-intensity workouts. These workouts are intense and fast.

You get through the exercises quickly in less than 30 minutes. This means you can be in great shape without having to go to the gym, spend hours working out, or use special workout equipment. (Seriously, it's science.) Enough to know correct movements.

Here's a list of exercises created by personal trainer and exercise physiologist Albert Matheny.

These 12 exercises are important for those who want to exercise anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for a variety of fast, high-impact workouts that are possible anywhere.

Some of these movements come with instructions on how to make them more comfortable. Just try to perform movements that don't have " facilitating» instructions as best as possible. Know that it is better to do just a few repetitions of each movement perfectly, rather than doing many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a full 20- or 30-minute workout.

1. Push-ups

What to do:

Place your hands directly under your shoulders.
Place your feet shoulder-width apart.
Maintain a plank position. Your body should be straight from the back of your head to your hips.
The neck should be in line with the shoulders.
As you lower, keep your elbows close to your body.

Sagging or protruding buttocks.
Tilt your head up or down.
Allow your shoulders to rise toward your ears.

How to make it easier:

Place your feet wider for better stability.
Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

Place your hands under your shoulders, or slightly wider.
Tighten your gluteal muscles.
Your body should be in one line from head to toe.
Tighten your chest.
Tuck your chin.
Direct your gaze to the floor.

Lifting or sagging of the buttocks.
Raise your head.
Staying in a position if your body is not in a straight line is only a good exercise if you do it correctly.

How to make it easier:

Hold the position for a shorter period of time.

3. Bridge with the buttocks

How to do:

Lie on your back.
Place your feet on the floor, shoulder-width apart, toes pointing forward, with knees bent.
Tighten your stomach.
Push through your heels and lift your hips off the floor.

Stop controlling your abdominal muscles.
Raising your hips too high. Your hips and back should be in a neutral position.

4. Spider Lunge

How to do:

Starting position: as for push-ups.
Place your right foot near the outside of your right hand.
Land on your entire foot.
Return to the starting position.
Repeat with the other leg.
Maintain a firm plank position.

Allow your shoulders to move out of line directly above your hands.
Sagging hips.

5. Plank - knock

How to do:

Start in plank position.
Lightly tap your left shoulder with your right hand.
Return your hands to plank position.
Repeat the exercise with the other hand.
Maintain a plank position with your torso and glutes tight.

Shift your weight as you tap your shoulders.

6. Squats

How to do:

Place your feet somewhere between hip-width and shoulder-width apart.
Spread your toes as needed to be flexible as you move.
Keep your back straight.
Look forward and slightly up.
Make sure your knees are in line with your toes.
Squat down as deeply as possible.

Bend your knees inward.
Raise your heels off the ground.
Shift your weight to your toes.

How to make it easier:

Squat shallowly if you find it difficult to squat or have discomfort when standing up.

7. Lunge to the side

How to do:

Keep your back straight and chest up.
Shift your weight to your midfoot and heel.
Lunge as low as possible.

Keep your knees in front of your feet.

8. Jump Squats

How to do:

Squat down until your thighs are parallel to the floor.
Keep your chest up.
Keep your arms straight out in front of you when you squat and push them behind your back when you jump.
Jump as high as possible.
Exhale as you jump.
Land softly.

Allow your knees to move out of line with your toes.
Shift your weight to your toes while squatting.

9. Jumping Lunge

How to do:

Lunge as low as possible without your back knee touching the floor.
Keep your torso upright.
Distribute your weight evenly between your front and back legs.
Jump to switch the position of your legs - the front leg goes back and the back leg goes forward.
Coordinate your arm movements so that your front arm moves forward as your opposite leg lunges back.
Land softly.

So that the knee touches the floor.

How to make it easier:

Don't rush - just do regular lunges.

10. Single leg lift

How to do:

Keep your back straight.
Distribute your weight evenly on the leg you're standing on.
Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
Pull yourself back to a standing position using the hamstring (back) of the leg you are standing on.
Keep your head in a neutral position.

Reach toward the floor with your fingertips: This bends your back. Instead, focus on keeping your back flat and locked through your hips.
Try to touch the floor if flexibility does not allow.
Change legs on every rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

Starting position: stand straight.
Step back with one foot.
Keep your front knee at a 90-degree angle.
Keep your chest up.
Distribute your weight evenly between your front and back leg.
The knee of the back leg can lightly touch the floor.
Push through the heel of your front foot to stand up.
Coordinate your arm movements so that your hand is in front as your opposite leg lunges back.

Shift the weight of your front leg onto your toes.
So that the knee moves to the side.
Allow the front knee to bend inward.

12. Walking on your hands

How to do:

Your legs should be as straight as your flexibility allows.
Keep your back straight.
Bend at the waist and place your hands on the floor in front of you.
Keep your chest straight as you walk your arms forward until you are in a plank position. Then walk on your hands in the opposite direction and stand up.
Tighten your hips and dig your heels into the ground as you walk back on your hands.

Walk your arms past the plank position.
Sagging hips.
Swing from side to side from the hips.
Raise your shoulders up towards your ears.

How to make it easier.

Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
To turn these exercises into a full workout, follow one of these guides.
You can mix and match exercises to make your own workout.

What to do now with all this?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.

Training.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

Movement 1: 30 seconds
REST: 10 seconds
Movement 2: 30 seconds
REST:: 10 seconds
Movement 3: 30 seconds
Repeat the sequence 10 times.

You can combine exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.

1. walking in place, raising your knees high, for 25-30 seconds. For the first four steps we inhale, for the next four we exhale;

2. We spread our legs wide, bend our right leg, bend three times springily towards the toe of our left, straight leg. Perform 4-6 bends on each leg;

3. We spread our legs, perform circular movements with the pelvis, while retracting and protruding the abdominal wall. Repeat 6-8 times in each direction;

4. stand with your hands on your stomach and perform springy squats three times in a row, pressing on the abdominal wall with your hands. Repeat 16-20 times;.

5. We stand on one leg, move the other one to the side, hold the back of the chair with our hands, make circular movements with the leg, if possible, with a large amplitude, first in one direction, then in the other direction. Repeat the exercise with each leg 8-12 times;

6. We stand on our toes, holding the back of the chair with our hands, and perform springy movements, bending and straightening our legs at the ankle joints for 15-20 seconds. 7. squat.
Very effective not only for the butt, but also for the thighs. For an effective result, you can do half squats, as if trying to sit down on a chair. Stretch your arms out in front of you. Start with 20 squats and gradually increase to 40-50 at a time.

8. sit on your butt. Cross your legs in Turkish style.
Roll from one side to the other.
(Breaks fat and cellulite on the butt, making it smooth and firm).

9. lie on your back, bend your legs, sit down, then, straightening them, bend forward twice, trying to touch your knees with your face, after which we lie on your back again. Repeat 12-16 times;.

10. Tighten your buttocks. Stand straight, hands free or on your belt, feet shoulder-width apart. Tighten your buttocks as hard as possible, hold in this position for 5-7 seconds, then relax for 2-3 seconds and tighten your buttocks again. Do 12-15 reps. 11. Starting position - sit on the floor, stretch your legs forward, rest your hands on the floor from behind. Raise your right leg, place it behind your left leg and bend it, touching your toes to the floor. Straighten your leg again and return it to a similar position. Change your leg. Perform the exercise 20 times with each leg.

12. starting position - lying on your back. Place your arms behind your head and lift your legs above the floor so that they form an angle of approximately 30 degrees with the surface. Imagine that you are pedaling a bicycle. Do this exercise for 1 minute.

13. Lie on your back, bend your knees.
Raise your pelvis and hold it for 20 seconds. 15-20 Times.
(Strengthens the back muscles, pumps all abdominal muscle groups.

14. Stand on your knees and hands. Bend your leg, pull it towards your chest, then extend it, try to hold it in this position for a few seconds. Perform 30 times on each leg. 15. Grasp your right knee with both hands and gently pull it towards your chest, holding this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.

16. Lie on your back, lift one leg up. Grasp your foot with your hands and pull it towards you. Repeat the same with the other leg. Perform 2 times on each leg.

We perform gif exercises (17-21).

Addition to morning exercises (load on the hips, against the ears).

1. to perform the exercise, you need to rest your hands on the wall and swing your leg, to the side and forward - about 20 times, after which, change your leg and continue the exercise with the other leg.

2. squats. To begin with, you need to squat simply, without weights. As the muscles get used to the load, you can make the exercises a little more complicated. One option is squats with one leg raised. You need to do this several times, then change legs.

3. Jumping also helps reduce fat deposits on the thighs. To begin with, a hundred jumps will be enough, but gradually you need to increase the number and try load variations. One option is to jump on both legs, then on one, alternating legs.

We stand up, legs apart, move our arms to the sides and back, bend - inhale, then lean forward, arms relaxed - exhale. We repeat 3-4 times and finish the morning exercises.

Read more articles about sets of exercises for losing weight at home

How to become elegant and graceful? We bring to your attention several sets of physical exercises.

You can choose any of them or create your own complex for yourself by taking 2-3 exercises from different complexes. The number of exercises may vary, but 8-10 exercises will be enough to start with. Over time, you can increase the number of exercises, some can be replaced by others. You should exercise when it is most convenient for you. You just need to remember that studying in the evening can prevent you from falling asleep peacefully. You should not exercise immediately after a meal and no earlier than two hours before a meal. And, of course, clothes for classes should be comfortable, not restricting movement.

These exercises will help you remove stubborn fat deposits. They are simple but very effective. This is a special complex for typically female problem areas. If you do it at least three times a week, or better yet every day, your stomach, thighs and buttocks will soon become more elastic and toned.

Before you start exercising, do a warm-up. 2-3 minutes – run in place, and then start the complex.

After gymnastics, you need to do a cool-down - several muscle stretching exercises.

Stomach

The stomach should be taut

Lying on your back, raise your legs at right angles and slowly lower them to the floor. Then, bending them at the knees, pull them towards your stomach, and straighten them again, pulling them up. Repeat this exercise as many as 10 times without a break.

Lying on your stomach, clasp your ankles with your hands. Raise your upper body, throw your head back and sway. Do 15 times.

Sit on the floor, stretch your legs and lean your back on your hands. Hold the ball with your feet and, without spreading your knees, raise your legs as high as possible. Repeat 20 times.

Breast

Get down on your knees, keeping your back straight. Raise your straightened arms and stretch. Then slowly lower your hands, palms up, slightly holding them in a horizontal position. Repeat 10 times.

Stand with your feet shoulder-width apart and straighten your back. Raising your arms forward to shoulder height, press your palms against each other as hard as you can, and then release the pressure. Try to keep your elbows at the same height. Repeat 10 times.

While kneeling, straighten your back and extend your arms forward at shoulder level. Place your hands at this height as far behind your back as possible and swing them springily. Repeat 10 times.

Waist

Place your feet shoulder-width apart and make springy bends to the sides, alternately swinging your arms above your head. Bend as much as possible. Repeat 10 times.

Sit on the floor with your palms behind your head. Leaning forward, try to touch your elbows to your knees. Rock back and forth in this pose. Repeat 15 times.

Place your feet shoulder-width apart. Clasping your hands high above your head, turn to failure, first in one direction, then in the other direction. Then make circular movements with your torso. Repeat 15 times.

Hips

This gymnastics will help reduce hip size

While kneeling, place your hands on your heels. Bend so that your torso and bera form one line. Then arch your upper torso as far back as possible and straighten up again. Repeat 10 times.

Sit on the floor and rest your hands on the floor behind you. Stretch your legs and lift them up. Keeping your legs suspended, spread them apart as wide as possible, bring them together again and lower them. Repeat 10 times.

Kneeling, sit on the floor alternately to the right and left of your feet, while moving your arms in the opposite direction. Repeat 15 times.

Buttocks

With these exercises, excess fat on the buttocks and thighs will disappear

Get on your knees and spread your arms out to the sides. Sit on the floor, either to the right or to the left, next to your feet. Straighten your body every time you change position. Repeat 10 times.

Place your feet shoulder-width apart and place your hands on your waist. Alternately move your hips in a circular motion to the right and left. Repeat 10 times.

Stand up straight, raise your knee as high as possible, hold it up and move it to the side. Repeat 10 times.

Getting rid of excess deposits on the stomach

Starting position – standing, legs together, hands on the waist. As you inhale, pull your stomach in as deeply as possible; as you exhale, stick it out. Repeat the exercise 20-30 times.

Starting position - standing, leaning your back against the wall, legs together, arms extended along the body. As you inhale, raise your arms straight up in front of you and touch the wall with your fingers. Keep the body straight. Take your starting position again. Repeat 20-30 times.

Starting position - sitting on the floor, legs straight, hands resting on the floor behind your back. We lie on our backs, legs straight, arms along the body. Return to the starting position. Repeat 15-20 times.

Starting position - lying on your back, legs straight, arms outstretched to the sides. Slowly pull your legs towards your chest, simultaneously spreading your knees and crossing your feet. We return to the starting position. Repeat the exercise 6-10 times.

Starting position - kneeling, feet shoulder-width apart, hands on the waist. As you inhale, bend your entire body back. Make sure that the line of the thigh body is straight. As you exhale, we return to the starting position. Repeat 6-8 times.

Starting position - sitting on the floor, legs straight, arms resting on the floor. Raise one straight leg (do not extend the toe) as high as possible. We lower it. Let's pick up another one. Repeat the exercise with each leg 6 times.

Starting position - lying on your back, legs straight, arms extended behind your head. Raise your body without lifting your legs, placing your arms to your sides. Initial position. Repeat 6-10 times.

Wasp waist

Starting position - standing, feet shoulder-width apart, hands on the waist. We make circular movements with our hips, first in one direction, then in the other direction. 5-10 laps in each direction

Starting position - standing, feet shoulder-width apart, hands clasped behind the head. Inhale. As you exhale, bend toward your left foot, trying to reach it with the elbow of your right hand. Starting position: inhale. As you exhale, bend toward the other leg. Repeat 10-20 times.

Starting position: standing with your back to the wall (stepping back from it), feet shoulder-width apart, arms straight at chest level. We turn our body in one direction, touching the wall with our palms. We return to the starting position. We make a turn in the other direction. We try not to bend our legs. Repeat 10-20 times. `

Starting position is standing, one leg rests on the seat of a chair. We bend towards one leg, trying to reach the foot with our hands. Initial position. Lean towards the other leg. Legs straight: Do 5-10 bends for each leg.

Starting position – sitting on the floor, legs spread as wide as possible, arms straight at chest level. We make slow turns with the body and both arms in one direction. Initial position. Turn the other way. After repetitions, lie on your back and relax. Make 3-4 such series.

Starting position: lying on your back, legs together, hands on your waist. We pull one leg to the chest. We return to the original position. Let's pull up the other one. We do 10-15 repetitions.

Starting position: lying on your back, arms spread to the sides, legs bent at an angle of 90°. We make turns with bent legs in one direction so as to touch the floor. Initial position. Turn the other way. We do not lift the body off the floor. 10-20 times.

Starting position: lying on your right side, hands under your head. The left leg is bent, the right leg is straight. We rise quickly, holding the foot of the bent leg with our right hand, and raise our left hand above our head. Repeat the exercise 10 times on each side. Spin the hoop for at least 5 minutes every day.