Exercises for a slim body. A set of effective exercises to create a beautiful figure Slim body exercises for every day

It is possible and necessary. There are many sets of exercises for the figure. But even if you don’t need to lose extra pounds, you want to have a beautiful and toned body. You can achieve results in a month. How? Just do 7.

Plank

The most popular and simplest exercise for a beautiful figure is the plank. You don’t need to squat until you sweat, you just need to stand up correctly. The plank strengthens the muscles of the abdomen, arms, and front thigh.

Push ups

Push-ups are a necessary element in a set of exercises for a beautiful figure. Thanks to push-ups, you will tidy up your arms and abs. Do not forget that during this exercise your back, pelvis and legs should create a straight line.

Exercise for hips and buttocks

Start with a knee and handstand. Then raise your right leg and left arm in a straight line. Do the same with your left leg and right arm. This exercise for a beautiful figure will make your thighs and buttocks perfect.

Squats

Place your feet shoulder-width apart and slowly lower yourself, imagining that you are sitting on a chair. Try to “plant” the tailbone as far as possible so that during this exercise for a good figure, the leg from the feet to the knees is an even line perpendicular to the floor and does not move. For convenience, pull forward.

Ab exercise

Exercise for a beautiful waist

Take a ball in your hands or interlace your palms. Spread your legs wide and squat down a little. For convenience, stand near a wall, leaning your back on it. Slowly move your hands to the right side until it stops - you need to touch the wall. Then repeat the same on the left side.

How to do figure exercises

These 7 exercises for a beautiful figure are easy to do at home. To “create” an ideal body in a month, you need to follow a plan. In the first week, do figure exercises for six days: plank for 2 minutes, push-ups, exercises for hips, buttocks, abs and waist for 1 minute and complete the set of figure exercises with a 2-minute plank. Do the same complex in the third week. The second and fourth weeks you need to train for six days and alternate two sets of exercises for the figure. First: plank, abs, thighs and buttocks for 3 minutes. Second: waist, push-ups, abs and buttocks, also for 3 minutes.

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

To achieve this goal, you need to change your diet, start playing sports, and also use some external means. Today we will explain each of these points.

How to eat right for a beautiful figure at home?

Very often, in an effort to achieve an ideal figure, girls exclude bread from their diet. Of course, giving up pasta and white bread will have a very positive effect on the process of losing weight. At the same time, there is still no need to completely exclude bread from the nutrition program. You just need to switch to low-calorie varieties of this product - rye and black.

It is quite obvious that after deciding to lose weight, you need to stop visiting fast food restaurants. It is also necessary to exclude carbonated drinks from the diet, replacing them with green tea. This is a very healthy drink that helps remove all kinds of toxins and waste from the body. In addition, green tea stimulates the process of lipolysis and is a powerful antioxidant.

Be sure to include fresh fruits and vegetables in your daily diet. At the same time, it is necessary to consume fruits after eating the main meal, so as not to cause a fermentation process in the stomach and thereby suppress the process of gas formation. Give up sugar and replace it with honey. This is a very tasty and at the same time healthy product. Reduce your consumption of dairy products, which will have a very positive effect on your waistline. Also, to suppress your appetite, eat oatmeal and wheat bran.

Cosmetics for improving your figure

A milk and honey bath will be no less effective. To carry out the procedure, you need to add three tablespoons of honey to three liters of milk. After this, the solution must be added to the bath. This procedure will be very effective for women with dry skin.

To make your skin beautiful, you can use a coffee scrub. This is a very simple procedure that requires coffee grounds. Just apply it to your body and massage it well. If you have problems with cellulite, then you should definitely purchase some kind of anti-cellulite product.

However, do not rely on good results only when applying creams to your body. For these remedies to be as effective as possible, you should remember to exercise and eat right. Only such an integrated approach can help you make a beautiful figure at home.

An excellent means of preventing cellulite is a contrast shower. In addition, this procedure will allow you to relieve stress, which negatively affects the body. These very simple procedures will help you achieve the desired result in a short time.

A set of exercises for a beautiful figure

How to strengthen the muscles of the buttocks and thighs?

You need to lie on your back with your knees bent and your heels on the ground. Stretch your arms along your body, palms down. As you inhale, begin to lift your pelvis as high as possible. The movement should be performed at a slow pace, and the number of repetitions is 30.

How to strengthen your abs?

To do this, you need to take a position similar to the previous movement. The only difference is the location of the hands, which should be placed behind the head. Begin to slowly lift your body, keeping your abdominal muscles constantly tense.

It should also be said that you should not help yourself with your hands. If you apply enough force, you can damage the cervical spine. The movement is performed solely thanks to the strength of the abdominal muscles. Also note that most movements must be performed at a slow pace, otherwise they will lose their effectiveness.

How to strengthen the muscles of the arms and shoulder girdle?

By adjusting the distance between your hands, you have the opportunity to shift the emphasis of the load on different muscles. The wider you place your hands, the more actively your chest muscles will be involved in the work. If the crayfish are located narrowly, then the emphasis of the load shifts to the triceps. Note that by strengthening the chest muscles, you can slightly raise it. You should not count on increasing breast size while playing sports.

How to increase body flexibility?

To do this, you need to do a warm-up. Without it, you cannot begin the main part of the workout. This should become law for you. To speed up the lipolysis process, you will also need cardio training. At home, you can use running or jump rope exercises. In addition, you can find video lessons on aerobics online, which you can also do at home.

I would like to immediately warn you that you will not be able to achieve quick results. Be patient and work on your body to get a beautiful figure at home. Very often you can find recommendations about increasing self-motivation. They may be useful to you, but what could be stronger than the desire to have a beautiful body? This is precisely the best motivator for any girl.

Using all the methods listed today, you will build your body yourself. With enough persistence, you won't need plastic surgery. Many girls, in their desire to become beautiful, look to show business stars. However, their financial conditions cannot be compared with yours. However, if you have a desire to improve your figure, then nothing more is required except hard work.

Check out a set of effective exercises for a beautiful figure at home

Sport

Spring is not only a time to change your wardrobe. This is still a period of active preparation of the body for the summer season.

In the struggle for the perfect body everyone pursues their own goals: someone wants to improve their health, while others want to meet the beach season slim and fit so that they can wear a new bikini or favorite shorts without hesitation.

Here are 5 almost magical exercises, if performed correctly, your body will soon be transformed.

Just 10 minutes every day, and in a month you won’t recognize him.

Exercises for an ideal figure

1. Plank

The plank is a static exercise.

This means that you don't need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.

To perform it correctly, follow the example shown in the picture above.

Support yourself on your elbows, forearms and the front of your feet. It is very important to keep your back completely straight. Try not to lower your waist so that your hip line is parallel to the floor.

If you don't have any difficulty doing the plank, it's strange to say the least. You should feel tension in almost every part of the body: the muscles of the back, abdomen, front of the thighs and muscles of the arms.

2. Push-ups (push up exercise)

Push-ups are another exercise that literally works every major muscle.

Thanks to this exercise you strengthen your body.

Perform it on a flat floor.

Fix your body position: n and with outstretched straight arms, hold the body for several seconds, while also supporting straight line of legs, back and buttocks.

Slowly lower your body, bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.

You should feel how the abdominal muscles, arm muscles, and the anterior thigh muscles tense.

A set of exercises for a beautiful figure

3. Squats

Squats will help strengthen your thigh muscles, calf muscles, and also correct your posture. In addition, this exercise will improve the overall tone of the body and promote fat burning.

Place your feet shoulder-width apart or slightly wider. Extend your arms in front of you and then proceed directly to squats, keeping your head straight.

Try to perform the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).

4. Hunting dog stance

Take the initial position as for doing a plank.

Pull your stomach in and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.

Hold this position for at least a minute. Then slowly lower your arm and leg and repeat this exercise with the other leg and arm.

So-called hunting dog stance develops the gluteal muscles, abdominal muscles, and muscles in the lumbar region.

5. Lying hip raise exercises

Lifting your hips from a lying position is an ideal exercise for the body.

Thanks to him, you can develop your gluteal muscles, hamstrings, and strengthen your abdominal, back, and thigh muscles.

Lie on your back, bend your knees. The foot should be completely on the floor, arms extended to the sides at an angle of 45 degrees relative to the body.

Pull your buttocks in and lift your hips as high as possible. Fix your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.

This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:

Workout 1:

1 minute plank

1 minute - push-ups

2 minutes - squats

1 minute – hunting dog stance

1 minute - raising hips from a lying position

1 minute plank

1 minute - push-ups

2 minutes – squats

*The break between exercises should be 10 seconds.

Workout 2:

3 minutes - plank

3 minutes - hunting dog stance

3 minutes - lifting hips from a lying position

1 minute - push-ups

*The break between exercises should be 15 seconds.

Perform a set of these exercises 6 times a week in the following sequence:

*Make the seventh day a day off.

Week 1:

Day 1: workout 1

Day 2: workout 2

Day 3: workout 1

Day 4: workout 2

Day 5: workout 1

Day 6: workout 2

Day 7: day off

Week 2:

Day 1: workout 2

Day 2: workout 1

Day 3: workout 2

Day 4: workout 1

Day 5: workout 2

Day 6: workout 1

Day 7: day off

Once you've completed Week 2, go back to rotating Week 1 exercises.

The results will not take long to arrive. After just 4 weeks you won’t recognize your body.

*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with a proper diet.

Raising dumbbells to the side while sitting on a chair

This exercise focuses not only on working the shoulder muscles, but also on stabilizing the shoulder girdle.

IP: Sit on a stable chair. Take a dumbbell weighing 2-3 kg in each hand. The shoulder and elbow should form a 90° angle.

Slowly, in four counts, raise both arms to shoulder level. Stay in this position for 4 seconds. Make sure your elbows don't sag. Slowly lower your arms. Do 3 sets of 10 reps. After 10 days of training, you can increase the weight of the dumbbells.

Plie for hips

This exercise will help strengthen your inner thighs.

IP: Place your feet shoulder-width apart, put your hands behind your head, and keep your back straight.

Slowly squat as deeply as possible 50 times.

Lifting the torso while lying on your stomach

A healthy spine does not exist without a strong muscle corset. Pay maximum attention to working out the lumbar muscles.

IP: lying on your stomach with your feet shoulder-width apart.

As you exhale, lift your chest off the floor, then slowly lower (as you inhale). Try to hold this exercise for at least 5 seconds. Repeat 50 times.

Bent-over dumbbell row

Be careful when performing this technically difficult exercise. Thanks to the emphasis - bringing the shoulder blades towards the spine - the latissimus dorsi muscles are especially well worked out.

IP: Take a shallow lunge forward, bend your supporting leg, and rest your hand on it at the knee area.

Raise a dumbbell weighing 2-3 kg to waist level. Do 3 sets of 10 reps on each arm.

To be slim, you don't need a personal trainer and a membership to a fancy fitness center. The main thing is not to be lazy and spend 20 minutes a day doing simple exercises.

Be healthy and beautiful!