Chocolate Slim Official site
Share this

Exercises for weight loss: abdomen, legs, thighs, sides, arms and buttocks

do exercises to lose weight on the abdomen and sides

Being overweight is a common and painful problem. Diets alone are not enough here - you definitely need to perform certain exercises to lose weight. Each organism is individual. To correct your figure, you need to create a specific program for yourself in which to focus on the most problematic areas. Study a few rules carefully and if you are ready to follow them, you can easily plan your workouts.

  1. Pay attention to your daily menu. The effectiveness of the training will be higher if you approach the problem holistically. We burn calories through exercise and break down fat, but if more and more calories go in, losing weight will remain a dream. The food should be well balanced, but without unnecessary dishes.
  2. The number of workouts per week is 2-4 times in 30 minutes.
  3. Watch your breathing. Exercise should be so stressful that breathing becomes faster and your heart rate increases - this is a prerequisite for burning fat.
  4. Weigh yourself before you start training and measure your weight 2-3 times a week.
  5. Do not force events so that the weight decreases evenly and the result obtained has time to establish. Remember - not bigotry, but regularity!
  6. In order not to spoil your posture, alternate exercises for the abdomen, arms, legs, sides, etc.

It is recommended not to eat food 1-2 hours before and after training. It is not worth exercising before bed, it is best to choose a time in the morning or in the middle of the day.

Abdominal weight loss exercises

Start the set by lying on the floor. Focused? I'm going!

  1. Bend your knees, press your feet to the floor. Raise your arms behind your head and slowly lift your body up. Watch your elbows - they should be directed to the side, the lower back is pressed to the floor. Perform 20-40 lifts, starting with small ones. Try to increase the amount of exercise each time.
  2. We return to the starting position. Pull the bent knees to the shoulders, the lower back remains pressed to the floor. We pull at least 20 times.
  3. Twisting. The starting position is the same, but the left leg rests on the bent right knee. With the body we reach the left knee, while the thighs remain in place. Perform 20 times.
  4. We return to the previous starting position and "twist" the bent legs to the shoulders - 20 times.
  5. We change the 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 the shoulders and bent legs as close as possible, pulling them up (20 times).
  7. Hands behind your head, lift your legs. We lower and raise our legs until our toes touch the floor.
  8. In this case we raise our shoulders - also 20 times.
  9. We keep our legs at an angle of 45 degrees, we raise our 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. The circular movements of the body are performed by lifting the shoulders off the floor. Make three pots three times in each direction.
  11. Straighten your legs while lying on the floor. Stretch your arms over your head. Lift the body in a sitting position. Reach for the socks. Return to starting position. 10 elevators.
  12. Straighten your legs and stretch your arms behind your head. Lift the body in a "sitting" position, reach for the toes, return to the original position. 10 times.
  13. Just lift your upright legs with your hands behind your head. "Touch the floor 0 times with your heels and lift them. Lie on the floor for a few minutes, relax, do not rise abruptly. It is recommended to drink water no earlier than 10-15 minutes, first you can only rinse your mouth. .

Exercises for weight loss

Every woman can make her legs attractive, but for this you need to include the will and make a little effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length according to your height. This simple training machine is ideal for a housewife, young mother and even a retiree. Just a few free minutes and your legs will always be in good shape.

Jump:

  • on the spot;
  • on one leg, alternating every 10 jumps, consecutively and so on;
  • in two passes and bounce.

For starters it is enough to jump for 1-2 minutes. If the weight is very heavy, do not overdo it - take other complexes. And back to jumping rope after relative normalization of weight. Running helps strengthen muscles, gives the legs a sporty, harmonious look. Daily running trains endurance and helps burn fat in other areas. Exercise simulators are almost the same as running on a sports field, but it is healthier to breathe fresh air at the same time. Feel free to go to the park or the stadium.

Stepper

Great way to move with an imitation of walking up the stairs. The step gives the legs the same load as when climbing high floors without an elevator (which, incidentally, can also be used). At the same time, a lot of calories are expended, the step is designed for this.

Swimming

The pool will not only help you lose weight, but will also have a beneficial effect on all muscle groups, without much stress. Aqua aerobics classes require more impact, but simple swimming will bring many benefits. Just swim for fun! Water consumes a lot of calories and it is no secret that after bathing the appetite is played. Do not rush to food stocks in the form of rolls and meat - replace them with herbal or green tea.

Exercises for weight loss legs

Almost every woman has problem areas. We are constantly tormented by cellulite or sagging skin. One only has to gain a little and the insidious pile of fat appears on the inside of the thigh. This is completely understandable from the point of view of physiology - after all, the inner sides of the thigh are practically not used when walking. Exercises to lose weight legs are often called exercises on the inside of the thigh. Before you start a lesson, you need to warm up to prepare the underdeveloped muscles. You can perform several rotations of the torso and head, bends, attacks on each leg. Stretch the ribs of your leg for about 3 minutes.

Exercises for the inner thigh

  1. Leg weight loss exercises will soon make the inside of the thigh thinner. Stand up straight, straighten your shoulders, place your hands on your waist. The legs should be shoulder-width apart. The weight is transferred to the left leg. Rotate the right foot with the toe towards you and make movements to the left foot 15-20 times. After changing legs, repeat the exercise.
  2. Standing upright, lock your arms at your waist, spread your legs wider, squat slowly as many times as you find it difficult. Make sure it doesn't hurt. 10-15 times.
  3. In the same position, place your legs parallel, squat deeply, roll over on your right leg and straighten your left leg at the knee. 15 times with both legs in turn.
  4. Sitting on the floor, lean on your hands from behind, legs stretched forward. Immediately raise both legs to a height of 10 cm. The exercise is to spread and bend your legs as many times as possible.
  5. Lie on your left side, lean on your right arm. The right one remains in front. Place your right foot on the floor in front of your left knee and raise and lower your left foot (do not touch the floor).
  6. Cross-shaped x-shaped movements with legs raised up (90 degrees), lying on the floor with elbow support.
  7. Exercises in a sitting position on the edge of the chair. Squeeze a thin book between your knees and tighten the thigh muscles, squeezing it for 30 seconds and relax the thighs. Perform 15 times.

Exercises to lose weight on the thighs

Excess thighs mainly worry women. Because the thighs occupy the visible part of the body, a disproportionate view can ruin the overall experience and cause many problems. Simple exercises should not be done in the gym; you can easily do it at home.

Squats near the wall

Stand next to the wall and press it with the entire surface of the wall. Take care of your posture. Place your feet shoulder-width apart, inhale slowly, and slide along the wall until your knees bend to 90 degrees. Hold the position and after a few seconds slowly return to the starting position. 2 sets of 10 repetitions.

Multilevel squats

Excellent toning exercise. Place your foot on the stepped platform one step above your other foot. We turn our knees in different directions. Squat while your knees are parallel to the floor. Repeat 10-12 times, change legs.

Attacks

This exercise loads the front of the thigh. To make the effect of weight loss more intense, you need to take dumbbells in your hands. Step forward with your right leg and lower your torso until your knee touches the floor. 10-12 times and change legs.

You can also use a simple exercise ladder. Climb step by step to enhance the effect, and your hips will always be in good shape.

Side exercises for weight loss

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

  1. The best way to lose weight on the side is to raise and lower your torso while lying down. This is the most popular way, which is called "pumping the press". If you add to this proper breathing (lifting the torso, inhaling, returning - exhaling), then the effect will be even greater. You can lift both the shoulders and the whole torso.
  2. Another way involves pumping 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 at an angle of 45 degrees, slowly return to their original position.
  3. Weighted slopes. Legs shoulder-width apart, dumbbells in arms - slowly bend to the side. This stretches the lateral muscles.
  4. A popular remedy is a massage hoop. Hulahoop should be twisted for 20 minutes a day. When you get used to it, weigh it with different fillers.
  5. A huge elastic ball - a fitball - can bring many benefits. Sit on the ball and turn it left and right, keeping your body still. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Lying on the ball, raise and lower the right leg, do 10 times. Then we change legs.

Exercises for weight loss

If the muscles of the arms are relaxed and lack tone, it looks very ugly. Exercises should be performed three times a week and care should be taken not to put too much stress on the spine. Tighten the abdomen by slightly bending your legs to avoid stretching the ligaments below the knees. At the beginning of the workout, the arms should be prepared with a little warm-up so that the muscles become more susceptible to the load.

  • Put your hands on the belt, spread them in different directions. In addition, the previous position - and the same movement to the left, then to the right. Near a sofa or chair, lie on the floor and lift your legs, placing them on a raised platform. Do push-ups while staying in the lowest position for a short time. (20-30 times).
  • Legs shoulder-width apart or wider, arms at the sides. Perform circular movements with arms back and forth, 8 times.

Exercises with dumbbells

Dumbbells are one of the most effective tools for losing weight. The weight of the dumbbells should be gradually increased, but the safe limit is not more than 4 kg.

  1. Stand up straight and lower your arms with dumbbells. Bend your elbows and spread their different sides, lower them (10 times).
  2. Put your hands with dumbbells behind your head, lift them, lower them (30 times).
  3. For lying exercises we take dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells on the side, connect at chest level, return to their original position. 30 times. Now just spread your arms out to the side and go back. (30 times). The next stage is the hands forward, then in the starting position.
  4. Place your feet shoulder-width apart. Pull the right arm up from the dumbbells, positioning it so that the elbow stays close to the ear. We twist the brush by ourselves, the hand slowly starts behind the nape and goes down. The dumbbell should be at the level of the left shoulder. We support the elbow and slightly straighten the arm. Perform the exercise 20 times, then change your arm.
  5. Press your arms with dumbbells to your chest. At the same time, stretch your arm and leg forward, alternating these attacks. Repeat 10 times for each hand.

Pushups

The legs rest against an obstacle, pressed against each other. The hands are clenched at the elbows, the emphasis is on the hands. We shake hands and go down to lightly touch the floor with our chests. Press up 10 times. Also push up from the wall, then squat and rest your palms on a chair. Do push-ups 10 times.

Exercises to lose weight on the buttocks

A woman's body and structure are very different from a man's, so training must be planned in a certain way. In general, the formation of the female body type occurs under the influence of the female hormone estrogen. The shape of the pear implies the deposition of fat on the thighs and buttocks, while fat accumulation is simply necessary to participate in the reproduction of the body. It is quite difficult to correct their shape. If you regularly do 3-4 workouts a week for 1 hour, the muscles will tighten in a month.

  1. Sitting on the floor, stretch your legs forward, keep your back straight. With the help of the muscles, start moving back and forth for 2-4 minutes.
  2. Lean your knees on the floor, spread your arms parallel to the floor. Lower the backs of the floor, to the right and left of the steps, alternately. 20 times to the left and the same amount to the right.
  3. Draw an eight with the hips for 3-4 minutes while standing.
  4. We put our hands upright. Lift the knee up, fix it for 5-7 seconds, return to the basic position. Also with the left foot (12-15 times).
  5. In the same starting position we squat, stretching our arms forward (20 times).
  6. On our knees with an emphasis on our hands, we perform another effective exercise. The leg bent at the knee is pressed against the chest, then straightened back. At the same time, body weight is evenly distributed. Perform this exercise rhythmically 10-12 times for each leg.

In addition to these exercises, aerobic exercise, running, walking, cycling give an excellent effect. The lower muscles work best if you do the exercises slightly bent forward. Leaning up, the lower muscles work better while burning more calories. Remember that self-control is the main driver of learning success. You have to control the body, not you. Take 1 hour several times a week and your body will become obedient and beautiful.