Exercises for losing weight on the stomach and thighs at home. Physical exercises to lose weight in the belly and thighs. Lyrical digression about food

If you are interested in how to remove belly fat and fat folds on the sides, then note that there is a quick way to tighten the waist and sides. A set of simple exercises for weight loss can be performed at home.

When fighting excess weight, it is noticeable that fat from the abdomen, thighs and sides is the last to be lost.

Extra centimeters on the stomach, hips, sides. Diet and home exercises

Special diet and homemade complex physical activities give results that are noticeable. If you follow the tips below with photos, you can find an effective and affordable method.

The choice depends on the initial amount of fat reserves, the person’s determination and perseverance.

It is necessary to understand before choosing special home exercises for losing weight in the abdomen, legs, sides - every competent diet and regular physical exercise cannot be aimed exclusively at the abdomen, sides or thighs.

• Other parts of the body will certainly be involved.
• Charging should be done regularly.
• Use a suitable diet.

Table

The myth about burning belly fat

The opinion that physical exercises to strengthen the abs can easily and quickly get rid of fat on the stomach, sides, legs and thighs is a myth.

A person will be able to strengthen his muscles, but the fat will not go away. Losing weight will not be possible. But the bulge of the abdomen will increase even more!

There is a reasonable explanation for this.

Increasing muscle mass will add visual volume to the fat layer that is already present.

Special exercises for the abdomen and sides will help you remove up to 20% of excess weight during intense exercise by burning calories.

Only a properly selected set of home exercises and a strict diet will help you lose weight.

The dumbbell myth

If you are going to use bends and dumbbells to reduce your waist, you will be disappointed. This is a way to build muscle mass, not lose weight.

The result is that your waist will only increase in volume! Therefore, bending and other exercises should be performed without weights.

Losing weight in the abdomen and sides at home. Important Tips

How to eat if your goal is to lose weight on your sides, stomach and waist?

When starting to lose weight, start with a complete change in your diet. Remember - effective figure correction is impossible without fulfilling this condition.

Diet rules for rapid weight loss:

• Reducing the consumption or completely eliminating fast carbohydrates from the daily diet - sugar-containing foods and baked goods.
• Cooking foods without or with little salt due to the ability of sodium chloride to retain liquid, which leads to swelling.
• Fractional meals in small portions - up to two hundred grams, five to six times a day.
• Drink up to two liters of clean, unboiled water daily, which helps improve metabolism. This factor is important for losing weight.
• Replacing fatty foods with low-fat foods. Using lean varieties of fish, poultry, beef, and veal. Give preference to rabbit meat.
• You can cook food in several ways - boiling, stewing, use steamers, electric ovens.

Mandatory rules

1. Do the exercises after sleep on an empty stomach. If that doesn’t work, then a couple of hours after breakfast. This time is considered favorable for intensive combustion fat, because the body does not receive energy nutrition for a long time.
2. Refuse to use all kinds of weighted sports equipment.
3. To achieve satisfactory results, adhere to a regular training regimen. Long breaks will reduce the effort expended to zero. If necessary, the intensity of classes can be reduced or, conversely, increased. Training should lead to feeling light fatigue.
4. The set of special exercises should include feasible loads on the cardiovascular system. This combination gives an effective effect for weight loss and health. The desired indicators can also be achieved by alternating various loads and systematically changing the amplitude of execution.
5. A sufficient amount of training is three to five sessions per week. At least four exercises should be used in one approach. Actions are performed one by one at your own discretion. The selected complex is repeated three times with short breaks. The number of movements in a particular exercise ranges from 25 to 30.

Loads on the abdomen and sides should be carried out only through vigorous and slow body movements. Building muscle in these areas leads to a visual increase in volume.

An effective complex for the abdomen, waist and hips

For those who have decided to get serious about their figure, we offer options for home workouts. Exercises are beneficial for the abs, eliminating fat from the sides, legs, and thighs. A suitable solution is alternating or combining all kinds of load-bearing home complexes.

Morning special exercise to reduce belly and side fat

Doing home exercises immediately after sleep has a greater effect than during the day or evening. You shouldn't miss a single day!

Exercise to eliminate fat

Basic lifts, photos

• Lie on a flat surface, bend your legs (spread to shoulder width).
• Hands behind head.
• Head in upright position, look at the ceiling.
• As you inhale, rise from the floor, and as you exhale, lower to the base position.

Note. Do not use your arms to lift. The limbs should not support the neck either. The load falls only on muscle mass press! A sufficient complex is three sets of ten to twenty lifts.

• Lying on your back, hands under your buttocks.
• Slowly raise your outstretched legs to the ceiling (you can start with slightly bent ones).
• At the point of reaching ninety degrees, stay in this position for a couple of seconds.

Note. Perform three sets of ten to fifteen lifts every morning. The movements should correspond to the rhythm of breathing - as you inhale, the legs rise, as you exhale, they lower.

• Position on the floor with hands under the buttocks.
• Press your back firmly against the floor surface.
• Tighten your abs.
• Raise your straight legs 20 centimeters up.
• Fix the new position as the original one.
• Raise your left leg to form a 45-degree angle with the floor.
• Lower your right leg at the same time so that it is slightly above the floor surface.
• Repeat the same, changing legs.

Perform three sets of ten scissor movements (with short breaks).

• Lying on the floor, bend your legs as in the first exercise.
• Clasp your hands behind your head.
• Alternately pull your right and left elbow towards the opposite knee.

Perform up to forty times in three approaches with little rest.

• Standing position. Feet shoulder width apart.
• We bend our knees.
• We tighten and tighten the abdominal muscles.
• We straighten our shoulders, hands behind our heads.
• In this position, we perform side turns.
• A pause is necessary in the starting position. We make the next turn.
• When performing movements, strongly strain and pull your stomach inward.
• Concentrate your attention on the work of the oblique muscles. Perform the first movements at a slow pace. The turns can then be accelerated to an intense rhythm.

• Get down on your knees and place your palms firmly on the floor.
• The face is directed towards the floor.
• The stomach is drawn in, the abdominal muscles are tensed.
• Then slowly lower your body, bending your elbows.

You need to hold out in this position for half a minute.

The purpose of the pose is to tighten the abdominal muscles.

Then straighten your legs and perform a traditional plank using your elbows. The hold of the pose is ten seconds. Afterwards, kneel down and stretch the body to stretch the muscles. Perform three to five times.

• The class begins with a classic elbow plank.
• The body should be pulled out in a straight line.
• Make sure that your pelvis does not sag and that your elbows are under your shoulder joints.
• Try to push your pelvis up. Ideally, you should end up with a slide, butt up.
• Take your starting position. Exercise with fixation of the lower back is performed up to twenty times

Creating a vacuum in the stomach

Performed in a free body position.

Take a deep breath of air through your nose and try to exhale it fully. It is important that no air remains in the lungs. Hold your breath, pull in your stomach and hold this position for as long as possible. One session – from five to ten times.

Note. The above exercises are considered the initial ones. Training can be improved at your own discretion. You can use the exercises anywhere - at home, in the gym, on the street.

The only condition is that the loads can be increased over time, but should not be decreased.

An effective home set of special exercises for losing weight in the abdomen, legs and sides

It is possible to identify a lot of individual and social reasons, due to which a woman often cannot play sports.

We will describe a number of simple, but no less effective training. A necessary condition for success is that classes are carried out for a long time, then everything will work out.

One workout is designed for three repetitions of fifteen to twenty selected movements.

Easy home exercises on the floor

• Walk in place for one minute, raising your knees high. Take four steps on one inhalation, and the same number of steps on an exhalation.
• Lying on your elbows with your face down, resting your toes on the floor, pull in your stomach, hold your breath, and perform 20 times.
• lie on your back on a flat surface, bend your legs, arms along your body;
• lift the pelvis from the floor, lower it;
• lying on the floor, raise your legs to a position of 90 degrees to the surface;
• hold your legs up for a couple of seconds; get up from the floor, straighten your back, hands on your waist;
• tighten and draw in your stomach;
• perform alternating movements with your feet forward.

The following actions, which are performed every day, quickly help you lose weight:

• sharp swings of the legs upward, perform while standing;
• squats at an intense pace.

Squat as you take a deep breath and rise up as you exhale.

Hula Hup - the simplest simulator For slim body. With the help of a hoop, you can quickly lose weight and achieve a visual reduction in your waist.

Hula hoop maintains abdominal muscle tone. The muscles are strengthened on the butt, back, thighs and calves. A toned body without signs of cellulite looks different from a loose and flabby body.

The result is increased fat burning and blood flow. Acceleration metabolic processes, increasing calorie expenditure. Losing weight.

How to use a hula hoop correctly?

Three most effective movements

Scientists have conducted a number of studies and found that three hoop exercises can be considered the best. They are performed both separately and combined in one workout, thereby avoiding monotony.

Understanding the mechanism of this process, it will be easier for you to build a weight loss program and reduce the volume of problem areas. “Fat accumulates due to an excess of calories in the diet. This is excess energy that the body stores, explains Victoria Kasilova, personal trainer and founder of Personal Fitness Lab Capsule. - You can draw the following analogy: imagine that you took money, bought gold bars and put them in a safe, locked it. Now imagine that you decide to get this money back. You need to first find the key to the safe, open it, take out these bars, go exchange them for money. It’s the same with lipolysis: to start the fat burning process, you need to activate many factors: certain hormonal background, calorie deficit. It is necessary to create such a need for energy that the body itself wants to spend these reserves.”

Remove sides and belly: where to start?

From understanding the fact that the human body cannot lose weight locally, that is, only in a specific area. “You gain and lose weight according to your constitution and genetics,” says Ekaterina Demidova, master trainer of the direction group programs federal network X-Fit fitness clubs.

In order for your notorious “sides” to go away and your stomach to become flatter, you will have to reduce weight in general - change your diet and do physical exercise.

However, you need to choose them wisely. “There is a myth that where we train a muscle, we burn fat,” says Victoria Kasilova. - This is wrong. Because the process of fat burning occurs throughout the body, and not locally. But we can work on the problem area. At what plan? Form muscles there, develop strength or mobility. But we cannot specifically burn fat in one place, because it is lost in the way that is calculated by the characteristics of your body. Some people easily and quickly lose volume in the legs, some in the abdominal area, and for others, their chest, upper back and only then everything else gets smaller. The body first releases fat from those places where it considers its storage a lower priority. And from the places that are most important for him (in women this is most often the stomach, sides and thighs) he gives away “reserves” much worse.”

Therefore, a balanced weight loss program will include strength exercises, and cardio exercises, and proper nutrition.

Getting rid of belly fat: main mistakes

Coaches consider the following to be the most common mistakes:

1 . Use of thermo-corsets or plastic film during training. “There is a widespread myth that where we sweat, that’s where we lose weight,” comments Victoria Kasilova. - But that's not true. Fat does not go away with sweat. If everything were that simple, you could just go to the sauna to lose weight. In fact, as a result of this, only liquid is lost. And sometimes good, necessary. By getting carried away with “sweatshops,” you dehydrate the body and increase the load on the cardiac system.”

And you also risk harming your internal organs. “For example, a corset during training increases pressure on the internal organs, impairs blood circulation and prevents deep muscles from working,” warns Ekaterina Demidova.

2. Refusal of functional exercises. The idea of ​​quickly losing belly fat is so captivating for some that they ignore any exercise, leaving only abdominal crunches in their fitness schedule. And in vain! “Firstly, there is no pumped abs on an untrained, loose body,” says Victoria Kasilova. “If a person starts training, first he will develop a noticeable shape in his arms, legs, back, and only then - six-pack abs.”

And all this can be achieved only if your “sports menu” includes strength and functional training, that is, again you will have to work with all the muscles of the body.

Secondly, abdominal exercises themselves are not as energy-intensive as many basic movements like squats, deadlifts, push-ups. “To create more caloric expenditure (key to losing weight in the belly, sides and entire body), you need to work large muscles. This is similar to how a car engine works: a small car uses a little gasoline, an SUV uses many times more. So, an SUV is the muscles of the legs, and a small car is the muscles of the abs.”

Plus, by overworking only the abdominal area, you risk harming your back. “Not knowing how to work your body, and fanatically loading your abs, you are more likely to get a lower back injury, hernia or protrusion than beautiful belly. Because these movements have a compression effect on the spine,” adds Victoria.

3. Performing useless or inappropriate exercises. The first includes bending to the side with weights. “It’s not effective to fight the sides this way. This way you won’t make your waist thinner either. Strengthen some muscle groups, but you will not achieve the expected effect. Bend over with dumbbells if it doesn’t hurt you, if there’s no discomfort in your lower back, if it helps you like a placebo. But there will be no particular benefit from such an exercise. Instead, it is better to do a diagonal twist while lying down, it is safer for the lower back,” recalls Victoria Kasilova.

Experts do not recommend doing too much difficult exercises, available only to very trained people: performing athletes, fitness models. “Let’s take, for example, hanging leg pull-ups. It is believed that this is an abdominal exercise, says Victoria Kasilova. “But in fact, if you start to disassemble it from a biomechanical point of view, the key action in it is flexion of the hip joint. The main muscle that flexes the joint is the rectus femoris, the quadriceps. Therefore, if the muscles of your legs are poorly developed, they will be the first to get tired, the abs simply will not turn on. If this happens in a real hang, and not in an upright position, you should have Strong arms and back muscles to support your body. Plus, the body must be slender enough for the arms to support its weight.”

Who should do abdominal and side exercises?

Experts advise concentrating on working the abdominal muscles only in certain cases. “Beginners, those who have no training at all, need to pump up this zone separately - after rehabilitation, after childbirth. Here, light crunches lying on the floor, planks and similar exercises on stable supports will be useful, says Victoria Kasilova. — This is necessary in order to combine the sternum and pelvis into a single block. The coupling between these zones is soft. To make it tough and be able to perform regular exercises, cope with household chores without back injuries, you need simple exercises for the abdominal muscles.”

The same goes for performing athletes. “It’s also worth including abdominal exercises in your training for those who are preparing for competitions, for example, fitness bikini athletes,” adds Victoria Kasilova.

If you have been training for a long time and do not intend to participate in fitness bikini competitions, it makes no sense to pump up your abs additionally. “When a person has already trained for some time and developed coordination, abdominal exercises are excluded from the program as a lower priority. Because the abs in large exercises act as a stabilizer, they support your body when you do weighted squats, pull-ups, presses, rows, push-ups.”

The most effective exercises for losing weight on the abdomen and sides

There are quite a few types of exercises for this area, but not all of them can give you the desired effect. Plus, not all movements are available for training at home. “I would recommend doing simple exercises at home from a technical point of view. It is advisable to create a program of various movements: the abs consists of many small fibers located at different angles. By combining different exercises, you can use them all,” adds Victoria Kasilova.

We asked experts to compile a list of the most effective, easy and simple abdominal exercises. Here they are:

* Plank."This universal exercise, in which they actively work deep muscles, including transverse muscle abdomen and obliques. You can perform different kinds planks - classic, side or dynamic, the most important thing is to perform them technically and correctly. Instead of minute planks, it will be more effective to perform several short ones with a break of a couple of seconds, the so-called “fractional” plank,” says Ekaterina Demidova.

*Incomplete crunches.“When performing a crunch, lift only to the bottom edge of the shoulder blades, this way you activate the rectus abdominis and oblique muscles,” comments Ekaterina.

* "Square"."In correct execution you can work your core muscles in isolation,” recalls Ekaterina Demidova.

Exercises directly “not intended” for this area will also help to effectively work out the abdominal and side areas. This is almost the entire strength base - squats, deadlifts, etc. “It is worth understanding that abdominal exercises do not always work not only the abdominal muscles, we use the entire core in them - the muscles that are located in the middle of the body, connecting the sternum and pelvis.” , - Victoria Kasilova sums up.

We asked Victoria to show us a set of exercises, compiled taking into account all these factors.

How to build a lesson

* Start your workout with an easy one joint gymnastics or a 10-minute cardio workout. This will help prepare the muscles and joints for stress.

* Perform all exercises consistently.

* Watch your breathing: the main effort should be made while exhaling.

* Do this program 4-6 times a week.

* Gradually increase the load. “Adaptation of the body (and therefore a change in appearance) occurs only when we create stress, overload,” says Victoria Kasilova. “Therefore, it is advisable to gradually complicate the exercises every week: use weights, increase the number of repetitions.”

* Supplement your workouts with cardio. If your schedule does not include regular strength training, be sure to add cardio exercises to our complex - 40-50 minutes of swimming, cycling, running two to three times a week will be enough. “Cardio will create the consumption of those same calories, with its help we can get rid of some of the fat, but abdominal exercises will help make the muscles stronger,” sums up Victoria Kasilova.

To complete the complex you will need a mat and a fitball.

Straight crunches

Lie on your back with your knees slightly bent. Press your lower back to the floor. Working your abdominal muscles, as you exhale, lift your shoulder blades off the floor and twist your body to the right. Stretch your arms in front of you. Don't strain your neck and shoulders. Smoothly return to the starting position. Execute 15-20 repetitions in each direction.

Reverse crunches

Lie on your back, clasp your hands at the back of your head. Relax your neck and shoulders. Press your lower back to the floor. Stretch your legs up, crossing your ankles. As you exhale, working your abdominal muscles, simultaneously lift your shoulder blades and pelvis off the mat. Smoothly return to the starting position. Execute 15-20 repetitions exercises.

Side bar in dynamics

Sit on the mat with your legs straight. Lean your body back slightly. Bend your elbows, move them slightly back and lean on your forearms. Bend your legs in hip joint and pull them up. Press the sacrum to the floor. Working with the muscles of the abs, core and hips, smoothly move your toes and straight legs to the left, return to the center and lower them to the right. This will amount to one repetition. Execute 10-20 such.

Raising the body on a fitball

Study carefully several rules, and if you are ready to follow them, you can safely plan your workouts.

2. Number of workouts per week - 2-4 times from 30 minutes.

3. Watch your breathing. Workouts should have such a load that your breathing becomes faster and your heart rate increases - this is a necessary condition for burning fat.

4. Weigh yourself before starting your workout and measure your weight 2-3 times a week.

5. Don’t force things so that the weight decreases evenly and the result has time to take hold. Remember - not fanaticism, but regularity!

6. To avoid spoiling your posture, alternate exercises for the abdomen, arms, legs, sides, and so on.

Exercises for losing belly fat

1. Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift your body up. Watch your elbows - they should be directed to the side, your lower back pressed to the floor. Perform 20-40 lifts, starting small. Each subsequent time, try to increase the number of exercises.

2. Return to the starting position. Pull up to your shoulders bent knees, the lower back remains pressed to the floor. We do at least 20 pull-ups.

3. Twisting. The starting position is the same, but the left leg lies on the bent knee of the right. We reach the left knee with our body, while the hips remain in place. Perform 20 times.

4. Return to the previous starting position and “twist” bent legs to the shoulders - 20 times.

5. 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 our shoulders and bent legs as close as possible, pulling them up (20 times).

7. Hands behind your head, raise your legs. Lower and raise your legs until your toes touch the floor.

8. In this case, we raise our shoulders - also 20 times.

9. Keep your legs at an angle of 45 degrees, raise your 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 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. Stretch your hands towards your socks. Return to starting position. 10 lifts.

12. Straighten your legs and stretch your arms behind your head. Raise your body to the “sitting” position, reach for your toes, and return to the original position. 10 times.

13. Simply raise your straightened legs up, holding your hands behind your head. “Touch your heels to the floor 0 times and lift them up.

Lie on the floor for a few minutes, relax, do not get up suddenly. It is advisable to drink water no earlier than after 10-15 minutes; first, you can only rinse your mouth.

Exercises for losing weight on legs

– on one leg, alternating every 10 jumps, alternately, and so on;

- in two passes and a jump.

Running helps strengthen muscles and gives your legs a sporty, harmonious look. Daily jogging trains endurance and helps burn fat in other areas. Exercising on exercise machines is almost no different from running on a sports ground, but it’s healthier to breathe while doing it fresh air. Feel free to go to the park or stadium.

Exercises for losing weight on thighs

Exercises for the inner thigh

2. Standing straight, fix your hands on your waist, spread your legs wider, squat slowly as many times as is not difficult for you. Make sure it doesn't hurt. 10-15 times.

3. In the same position, place your feet parallel, squat deeply, roll onto your right foot and straighten your knee left leg. 15 times with both legs in turn.

4. Sitting on the floor, lean back on your hands, stretching your legs forward. We immediately raise both legs to a height of 10 cm. The exercise consists of spreading and closing your legs as many times as you can.

5. Lying on your left side, lean on your right hand. The right one remains ahead. Place your right foot on the floor in front of your left knee and raise and lower your left leg (do not touch the floor).

6. Crossing x-shaped movements with your legs raised up (at 90 degrees) while lying on the floor supported by your elbows.

7. Exercises while sitting on the edge of a chair. Hold a thin book between your knees and tense your thigh muscles, squeezing it for 30 seconds and relaxing your thighs. Perform 15 times.

Exercises for slimming thighs

Excess hip volume is a concern mainly for women. Since the hips occupy the visible part of the body, a disproportionate appearance can spoil the overall impression and cause a lot of trouble. Simple exercises You don’t have to do it in the gym, you can easily do it at home.

Wall Squats

Stand against the wall and press the entire surface of the wall against it. Watch your posture. We place our feet shoulder-width apart, slowly inhale and slide along the wall until our knees bend to 90 degrees. Maintain the position, and after a few seconds slowly return to the starting position. 2 sets of 10 times.

Exercises for losing weight on your sides

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

1. The most The best way to lose weight on your sides – raise and lower your torso in a lying position. This is the most popular way, which is called “pumping the press.” If we add to this correct breathing(lifting the torso inhale, returning - exhale), the effect will be even greater. You can raise both your shoulders and your entire torso.

2. Another method concerns pumping up the 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 to the starting position.

3. Inclines with weights. Feet shoulder-width apart, dumbbells in hands - slowly lean to the side. This stretches the side muscles.

4. Popular remedy - massage hoop. You need to spin the hula hoop 20 minutes a day. When you get used to it, make it heavier with different fillers.

5. A huge elastic ball - a fitball - can bring quite a lot of benefits. Sit on the ball and roll it left and right, keeping your 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.

Exercises for losing weight on your arms

If the arm muscles are flabby and lacking tone, it looks very unsightly. Exercises should be performed three times a week, while ensuring that excessive load does not strain the spine. Tighten your abdominal muscles with your legs slightly bent to avoid straining the ligaments behind your 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.

– 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 losing weight in your arms. The weight of the dumbbells needs to be increased little by little, but safe limit– no more than 4 kg.

2. Place your hands with dumbbells behind your head, lift them up, lower them down (30 times).

3. For the lying exercise, take dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells to the sides, connect them at chest level, return to the starting position. 30 times. Now just spread your arms to the sides and bring them back. (30 times). The next stage is arms forward, then to the starting position.

6. Place your feet shoulder-width apart. Right hand Pull the dumbbells upward, positioning them so that the elbow remains near the ear. We turn the hand away from ourselves, slowly move the hand behind the back of the head and lower it down. The dumbbell should hit at the level of your left shoulder. We support the elbow and carefully straighten the arm. Perform the exercise 20 times, then change hands.

7. Press your hands with dumbbells to your chest. At the same time, extend your arm and leg forward, alternating such lunges. Repeat 10 times for each hand.

Exercises for losing weight buttocks

A woman’s body and structure is very different from a man’s, so training needs to be planned in a certain way. In general, the formation female type torso occurs under the influence of the female hormone estrogen. The pear shape suggests fat deposits on the hips and buttocks, while body fat are simply necessary in order to participate in the reproduction of the body. Correcting their shape is quite difficult. If you regularly perform 1 hour 3-4 workouts a week, your muscles will tighten within a month.

1. Sitting on the floor, stretch your legs forward and keep your back straight. Using your muscles, begin to move back and forth for 2-4 minutes.

2. Rest your knees on the floor, spread your arms parallel to the floor. Lower your buttocks to the floor, to the right and left of your feet alternately. 20 times to the left and the same number to the right.

3. Draw a figure eight with your hips for 3-4 minutes while standing.

4. Lower your arms down while 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 your knees with emphasis on your hands, perform another effective exercise. The leg bent at the knee is pressed to the chest, then straightened back. The body weight is distributed evenly. Perform rhythmically this exercise 10-12 times for each leg.

Chief editor of the portal: Ekaterina Danilova

Exercises for the abdomen, buttocks and thighs

Millions of modern women are working hard to make their figures closer to ideal. They consider the stomach, thighs and buttocks to be the main problem areas. And it’s very sad when complex diets, nutritional supplements and even sport exercises don't bring desired result, leaving all areas still problematic. There is only one way out of the situation - special exercises for the abdomen, buttocks and thighs, which will help correct these areas.

If you are stubborn and persistent, start eating right and doing a set of exercises for the hips, abdomen and buttocks, then you will definitely be able to win this fight. The main thing is not to give up and train regularly and diligently.

How to choose a set of exercises for the hips, abdomen and buttocks

Many girls, choosing the optimal look for themselves physical activity, based on their own preferences. This is not a bad thing, as exercise should be fun. But you need to remember that exercises for the hips and buttocks, as well as for the abdomen, are difficult to come up with on your own and it is better to trust the opinion of coaches and experienced athletes.

Choice correct exercises for the abdomen and hips, as well as for the buttocks, should be based on the individual characteristics of the figure that need to be corrected. Those who do not have noticeable obesity should choose shaping or light types of aerobics, as well as gymnastics, jogging or exercises in the water. If there is noticeable obesity, then it is better to choose exercises under the guidance of a trainer who can recommend effective and harmless loads.

What do you need to purchase to increase the effectiveness of exercises?

Carry out the most simple complexes Exercises for the hips, abdomen and buttocks can be done without any equipment, but its presence will significantly increase the effectiveness of the exercises. To begin with, it will be useful to purchase a special mat so that you can perform exercises on the floor.

For more complex equipment, you may need a narrow bench with fairly elastic upholstery for some exercises. You should definitely purchase special sportswear and shoes; this will make the exercises more comfortable and effective, and will also help avoid injury.

But, if you don't have the ability or desire to spend money on such things, there are exercises that can be done without any equipment, at home, on the floor, on a chair or on the sofa. The main thing is desire and effort.

Exercises for the abdomen and thighs

If you are just starting to do abdominal and thigh exercises, remember that the main rule is regularity and continuity. It is also advisable to increase the load over time. Each lesson must begin with a warm-up and end with a relaxation.

The belly and thighs are the most problem area in most women. This is where excess fat usually accumulates, and you have to fight it throughout your life. To get beautiful body contours, you need to perform exercises regularly and, if possible, alternate them.

Crunches are very beneficial for the abdomen. To do this, you need to lie on the floor on your back and press your lower back to the floor. Your legs should be bent at the knees and your hands should be placed behind your head. After this, while inhaling, we begin to lift our head and shoulder blades off the floor, lifting our chin up. As you exhale, you need to return to the starting position.

After the first exercise you can do reverse twist. From a similar starting position, it is necessary to lift your head and shoulder blades off the floor, while lifting your pelvis. It is also a good idea to lift your torso and legs. It is better to do these exercises one by one to achieve greater effect. In addition to leg lifts, very useful exercise for the stomach and hips are the classic “scissors” legs.

Exercises for hips and buttocks

Very often girls who have a thin physique and thin waist, however, are dissatisfied with the appearance of their thighs and buttocks. Even slender ladies can develop unpleasant cellulite in this area, which can ruin the good impression of their figure.

An excellent exercise for the thighs and buttocks, which will allow you to forget about cellulite forever, is squats. For this type of squats, you need to place your feet wider than your shoulders and turn your toes out. After this, you can begin to squat slowly. In the lower position, you can linger a little, and then get up just as slowly.

Exists great exercise for the hips and buttocks, which will help to significantly reduce their volume. To perform it, you need to stand on your left knee and lean on your straight arms. After this, you need to move your right leg to the right and back, then straighten it and touch the floor with your outstretched toe. By lifting your leg in the same way, you can do circular movements left and up, and then right and down. This must be repeated at least 10 times with each leg.

A great exercise for your hips and buttocks can be done while sitting in a chair. To do this, you need to sit on a chair, place your feet at a short distance, and hold any object between your knees, for example, a sofa cushion, a book, or a toy. Be sure to sit up straight and hold onto the seat with your hands. Using the muscles of the thighs, you need to squeeze the object and remain in this position for one minute, then relax and do the exercise again.

Such exercises for the abdomen, buttocks and thighs will help make your figure slim and will not require a significant investment of time and effort. You can do them at home, and in just a few weeks you can become a real beauty.

When using materials from the site, the active reference is obligatory. 18+

Excess weight is a very common problem, especially for people who are entering middle age. Mobility decreases, emotions subside, there is no longer any desire to rush around recklessly in search of adventure, and all this slows down the metabolism. And these are fatty growths on the sides, sagging buttocks, and of course the growth of the abdomen. It seems that the portions have remained the same, but the kilograms are creeping up, and the volumes are increasing every day.

Often young people begin to catch on when their stomachs begin to interfere with squatting, and they climb the stairs slowly, like turtles. Which is quite understandable and understandable: it’s difficult to be cheerful and dynamic while overweight.

But let's consider the best scenario, when there will be much less work to catch up. Start looking after yourself at the very first signs of excess weight: trousers have difficulty meeting at the waist, cellulite appears, and your face becomes rounder. In these cases, you need to immediately resort to training to even out your metabolism and the amount of food you eat. And if you don’t immediately return to the original version that made you happy in the past, then you definitely won’t get better, and that’s already something! Understand that no one will solve the problem for you.

If you decide to train your body, achieve weight loss in the abdomen and buttocks, then do not forget to adhere to basic rules that will increase their effectiveness, and you will not have to worry about the futility of the effort spent.

• Pay attention to your diet. Try counting calories if you can’t tell by eye how much you need to eat so that sports neutralizes everything. Agree that working out while eating high-calorie or junk food is, at the very least, not logical. There are all kinds of programs - calorie counters, you will immediately devote some time to this, and then everything will go automatically, you will immediately know how many of them are in your portion.
• Each workout should last at least half an hour, and you need to repeat them about 4-5 times a week;
• During the training process, carefully monitor how your breathing changes. It’s very good if it becomes rapid and your heart rate increases, this indicates that fat is being burned.
• Before starting your workouts, weigh yourself and track changes every week, this will be your additional incentive.
• There is no need to “kill yourself” at the very first training session and exercise until you completely lose strength. Diligence is good, but it should not border on fanaticism. You won’t achieve everything right away, so it’s better to bet on regularity and be able to wait. Love yourself and your body, then you will understand more about what we are talking about.
• In order for your posture to remain straight, you need to be able to correctly draw up a training plan and alternate the load on the arms, buttocks, sides, abdomen, etc.
• It will be better if you limit yourself from eating an hour before training and also after.

Paying attention to the stomach

If girls and women who have a pear-shaped figure with weight gain begin to deposit fat in the hips and buttocks first, then abdominal problems arise in absolutely all body types. For some, it may not grow as intensively, but still the relevance of the problem area is not lost. And there are such figures that fat deposits are hardly noticeable in other places, but everything is compensated by the stomach, bulging sides, which is noticeable even not in tight-fitting clothes. The specificity of the classes in this case comes down to the fact that you need to give different loads, but in no case wait quick results. Understand, it will immediately decrease fat layer, the skin may sag at first until abs and muscle growth begin to form underneath it.

Exercises for losing belly fat

Exercises for losing belly fat can be done in different positions: sitting, lying down or even standing. Various crunches and lifts are considered most effective for the abdominal and side areas, since in these cases the right muscles are activated.

Lift-ups while lying on the floor

Bend your knees, press your feet to the floor. Raise your arms above your head and begin to slowly lift your body up. Be sure to keep your lower back pressed to the floor and your elbows pointing out to the sides. Immediately repeat this exercise 20 times; after mastering it and easing the load, you can repeat it 40 times.

After you return to the starting position, begin to pull your bent knees towards your shoulders, your lower back should be pressed to the floor. It is recommended to do this 20 times.

Crunches

With this exercise, you will soon be able to observe the effect of tightening your sides and abdomen. Each time they will stick out and stick out less and less. Why not a victory? That's why many girls love this exercise. Starting position: you lie on the floor, your legs are bent at the knees, but only at the same time your left leg should rest on your right knee. Stretch your body to your left knee, without moving your hips. 20 repetitions are recommended. And then switch legs.

Pull-ups

You again lie on the floor, legs straight and together. Stretch your arms behind your head. Stand up immediately sitting position, then begin to pull yourself up to your toes as close as possible. Then return to the starting position. Repeat about 10 times.

Exercises for slimming thighs

Before you begin exercises for the hip area, lie down for a while, relax, and stretch your body. Maximum efforts should be directed towards losing weight inside hips, since it is this part that is practically not used when walking and it is there that the maximum deposition of fats occurs. Let's start with this.

Modeling the inner thighs

Stand straight, straighten your shoulders, keep your hands on your waist. Feet are shoulder-width apart. Shift your weight to your right leg. Turn your left leg with your toe inward and move towards your right leg about 20 times. Then change legs and repeat the exercise.

Reduction of legs

Sit comfortably on the floor with your hands behind you. Keep your legs extended forward. Now raise them to a height of about 15 cm and begin to move them apart in different directions, then bring them together. Similar to “scissors”, but with a slightly different principle. Do this many times until you feel tension in your buttocks.

Tighten the thigh muscles

Sit on the edge of a chair or sofa. Hold a thin book between your knees and begin to squeeze your thigh muscles as much as possible. You need to squeeze for about 30 seconds, then relax and alternate. Sometimes a small ball is squeezed, either way this is a great exercise for the inner thighs.

Wall Squats

This kind of squatting can cause tension at first posterior muscles thighs and buttocks. So, stand against the wall and press your entire surface against it. Place your feet shoulder-width apart, slowly inhale air and slide down the wall until your knees form a right angle. It is important to stay in this position as long as possible and then return to the starting position. Perform two approaches, each with 10 repetitions.

Additional ways to lose weight

In addition to the proposed exercises that involve the necessary muscle groups, there are also general recommendations which will help you lose weight in the hips, buttocks, sides and abdomen. For example, when running, walking or cycling, there is a gradual burning of fat in these areas. Don't forget about the great benefits of swimming, sign up for a swimming pool. This is not only a dose of pleasure, but also a workout for the whole body. Water takes a lot of calories, you will see for yourself. Also, any stretching or pulling will contribute to this. You can stand and bend over at any moment of the day, not just after eating, connecting your face to your knees. Even if it hurts, you need to be patient, but the effect will not take long. In just a month you will get rid of bulging sides, unsightly buttocks, and a protruding belly.

Good afternoon, dear site visitors Lucinda.Ru. Today we will talk to you about which weight loss exercises are most effective.

I think each of us understands how wonderful it is to have healthy toned body! Still, most people strive for this, however, it happens that the real state of affairs becomes far from this.

Extra pounds gained during pregnancy, being in a state of stress for a long time, “harmful” snacks at work, lack of a balanced diet, a sedentary lifestyle - all this causes weight to increase, and then there is a need to find something that will help restore slimness, beauty and health .

One of the basic rules in such a situation is to increase physical activity.

1. Which set of exercises is right for you?

In order for fat burning to begin, and for it to begin, it is necessary not only to choose effective exercises, but choose them so that they meet the level of training and are aimed at eliminating a specific problem. However, if you need to lose excess weight in one area, you should not focus only on it.

Exercises for weight loss for the whole body will become more effective, only with an emphasis on the most problem area. You shouldn’t overdo it with the load or do exercises that you simply don’t like - this will quickly discourage any desire to exercise, preventing you from seeing any noticeable results.

A set of exercises for your body:

1. Shaping- this set of exercises will certainly correct your figure. And thanks to your dance moves + aerobics, you will soon be able to get rid of your problem areas. Since the movements in shaping are very fast, it is therefore suitable for energetic girls aimed at quick results.
2. Pilates- this is the safest set of exercises that is suitable for absolutely everyone. It consists of slow stretching movements. And it is aimed at training the abs, pelvis, and back. This set of exercises is perfect for pregnant women and mothers.
3. Fitball is a set of exercises with big ball. This complex will help get rid of fat deposits and strengthen your muscles.
4. Belly dance— this complex is suitable for all lovers of oriental motifs. While studying oriental dances regularly, you can easily acquire an elegant appearance and get rid of excess fat. And this will be facilitated by the fact that the main load in this set of exercises is aimed specifically at the hips and abdominals.

By choosing any set of exercises and doing them regularly, you will not only lose weight and improve your figure, but also improve your body health, improve your mood and become more stress-resistant.

2. TOP 7 - Effective exercises for losing weight at home without exercise equipment

Among the endless variety, the most effective exercises stand out. Achieve impressive results in short time you can by including the following in your program:

3. Useful tips and rules for doing exercises to lose weight

The exercises will be truly fruitful if you follow some rules and strictly follow the recommendations. Without any of them, fat burning simply will not start, and some will enhance the effect and achieve the desired shape only in a shorter time.

4. 15 most effective exercises

Exercises to burn belly fat

Most in demand among women exercises for losing belly fat, especially after the birth of a child.

Exercises for buttocks and thighs

Exercises for the abdomen and sides

Such exercises for losing weight and many others are offered in large numbers for viewing on the Internet. This will help you monitor the correct execution at home.

Leg exercises

There are exercises that will make your legs seductive and irresistible. Here are the ones that will allow you to achieve the desired result:

Hand exercises

Hand exercises are also very relevant for women, because... This is a rather problematic area of ​​the female figure.

Waist exercises

Abdominal exercises will give you a slimmer waist and a more attractive and graceful silhouette. Effective exercises for this:

• Lie on your back and hold your legs straight 15-20 cm above the floor. It is important that the lower back is in contact with the floor.
• Side turns. Standing straight, bring your arms in front of your chest and “look” behind your back, while inhaling, stretching your spine upward, and exhaling, twisting even more.

Thin waist in 7 minutes:

Facial exercises

• Mimic exercise: puff out your cheeks as much as possible and hold for 2-3 counts; release the air by pursing your lips; and then smile widely without opening your lips.
• Working with the corners of your mouth, raise your cheeks high to your eyes and hold for 5-7 seconds, do this 2 times for 15 repetitions.

Gymnastics for the face:

Chest exercises

5. The most effective breathing exercises for weight loss

For greater effectiveness, use breathing techniques, which allows you to enhance the effect of losing weight. Everything happens by feeding the body oxygen, because it actively fights fat. Therefore, even if you do not use any special breathing techniques, weight loss will be more effective with proper breathing.

The main things to learn: the effort is made while exhaling (in push-ups, lifting up, swings, squats are also done while exhaling, etc.).

Focus breathing exercises - This is burning fat and tightening the abdomen. Women often resort to it after childbirth. Here are some of the most effective:

• Take a sitting position, cross your legs, straight back, stretch your head up. Fix this position. Next, you need to relax and take the maximum possible breath through your nose, inflating your stomach with a balloon. Then also exhale slowly through the nose, moving the abdominal wall towards the back as much as possible. Continue this way at least 20-30 times.
• The next exercise is characterized by a sharp exhalation (but also through the nose), and the abdominal muscles contract to the maximum.

6. How to eat properly when losing weight

Without the right and healthy eating, weight loss exercises will not lead you to the desired result. Properly organized nutrition determines success in losing weight. Therefore, it is necessary to make fresh fruits, vegetables and herbs the basis of the diet, and develop the habit of consuming cereals. But meat should occupy about 25% of the plate.

Important!

You can’t leave your body without breakfast- this will force it to work in energy-saving mode, which will not allow it to actively burn calories.

Snacks will relieve the feeling of hunger and the temptation to eat something “more satisfying.” But dinner needs to be lightened and it is better to eat it no later than 6 pm - for example, a portion of low-fat cottage cheese will be enough for the body. If you still feel hungry after it, You can drink kefir at night.

Daily consumption of one and a half liters of water will help you lose weight, and this is generally a great benefit for the body. - these are just habits, and in order to replace harmful products that take away health and beauty with healthy ones that will give you activity and help prolong youth, it is still worth being patient for a while (until they are finally integrated into your lifestyle).

7. Conclusion

Dear friends, using this article, choose for yourself effective exercises for losing weight that suit your level of training. And, of course, you don’t need to wait for instant results, but get ready to systematically work on improving your body. Then the process will go faster and easier.

Below you will find a video that discusses a set of exercises for losing weight. You can do them right away when watching a video with an online trainer :).