Obesity is a common and painful problem. Diets alone are not enough here - you definitely need to perform certain weight loss exercises. Every organism is individual. To correct your figure, you need to create a specific program for yourself, focusing on the most problematic areas. Study some rules carefully and when you are ready to follow them you will be able to safely plan your workout.
- Pay attention to your menu of the day. The effectiveness of the training will be higher if you tackle the problem comprehensively. We burn calories through exercise and lose fat, but when more and more calories are added, losing weight remains a pipe dream. Meals should be balanced but no frills.
- The number of training units per week is 2-4 times from 30 minutes.
- Watch your breathing. Exercise should be so strenuous that breathing becomes faster and the heart rate increases - this is a prerequisite for burning fat.
- Weigh yourself before training and measure your weight 2-3 times a week.
- Do not force events so that the weight will lose evenly and the result obtained will have time to take hold. Remember - not fanaticism, but regularity!
- In order not to affect your posture, alternate with exercises for the abdomen, arms, legs, sides, etc.
It is advisable not to eat anything 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 down on the floor. Concentrated? Go!
- Bend your knees, press your feet to the floor. Put your hands behind your head and slowly raise your body. Take care of your elbows - they should be turned to the side, your lower back will be pressed to the floor. Do 20-40 lifts, start small. Try to increase the amount of exercise each time.
- We return to the starting position. Pull your bent knees towards your shoulders, keeping your lower back pressed to the floor. We pull up at least 20 times.
- 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 keeping the hips in place. Perform 20 times.
- We return to the previous starting position and "turn" the bent legs towards the shoulders - 20 times.
- We switch legs - now the right one is placed on the left and the left elbow goes to the right knee (also 20 times).
- Starting position from the last exercise. We try to connect the shoulders and bent legs as closely as possible, pulling them up (20 times).
- Hands behind your head, raise your legs. We lower and raise our legs until the fingers touch the floor.
- In this case, we raise our shoulders - also 20 times.
- We keep our legs at a 45 degree angle, raise our shoulders. After a few seconds, we lower our shoulders while flexing our legs. (6-7 times).
- Bend your knees, keep your hands behind your head. Circular body movements are performed by lifting the shoulders off the floor. Do three sets of welding three times in each direction.
- Straighten your legs while lying on the floor. Extend your arms above your head. Raise the body to a sitting position. Put your hands up to your socks. Back to the starting position. 10 elevators.
- Extend your legs and stretch your arms behind your head. Raise the body to the "sitting" position, grasp your toes, return to the original position. 10 times.
- Just raise your straight legs and keep your hands behind your head. "Touch the floor with your heels 0 times and lift up. Lie on the floor for a few minutes, relax, do not stand up suddenly. It is advisable to drink water after 10-15 minutes at the earliest, at first you can onlyrinse your mouth.
Slimming exercises
Any woman can make her legs attractive, but for this you need to turn on willpower and exert yourself a little. The best exercise for all muscle groups in your legs is jumping. To do this, buy a rope and adjust its length to your height. This simple exercise tool is perfect for a housewife, a new mom, and even a retiree. Just a few free minutes and your legs are always in good shape.
Leap:
- on site;
- on one leg, alternately every 10 jumps, alternately, etc. ;
- in two passes and bounce.
For beginners it is enough to jump 1-2 minutes. If the weight is very heavy, do not overwork - pick up other complexes. And back to jumping rope after a relative normalization of weight: Running strengthens the muscles and gives the legs a sporty, harmonious appearance. Daily jogging trains endurance and helps burn fat in other areas. Exercising on simulators is almost the same as running on a sports field, but it's healthier to breathe fresh air at the same time. Don't hesitate to go to the park or the stadium.
Stepper
A great way to get exercise with imitation of climbing stairs. The stepper loads the legs just like when climbing high floors without a lift (which, by the way, can also be used). At the same time, a lot of calories are consumed, which is what the stepper is designed for.
swim
The pool not only helps you lose weight, but also has a beneficial effect on all muscle groups and without a lot of stress. Aqua aerobics classes require more impact, but simple swimming has many benefits. Just swim for fun! Water takes away a lot of calories, and it's no secret that after bathing your appetite is played out. Don't access food supplies in the form of rolls and meat - replace them with herbal or green tea.
Slimming exercises for the legs
Almost every woman has problem areas. We are constantly plagued by cellulite or sagging skin. You only have to put on a little and a treacherous pile of fat develops on the inside of the thigh. This is quite understandable from a physiological point of view - after all, the inner thighs are practically not used when walking. Exercises for losing weight on the legs are often referred to as exercises on the inside of the thigh. Before starting a lesson, you need a warm up to prepare undeveloped muscles. You can perform multiple torso and head twists, bends, and lunges on each leg. Stretch the ribs of your foot for about 3 minutes.
Exercises for the inner thighs
- Weight loss exercises on the legs will soon make the inner thighs leaner. Stand straight, straighten your shoulders, place your hands on your waist. Your feet should be shoulder width apart. The weight is transferred to the left leg. Turn the right leg toward you with the toe and make movements to the left leg 15-20 times. Repeat the exercise after switching legs.
- Stand straight, close your arms at your waist, spread your legs further, crouching slowly as often as you can easily. Make sure it doesn't hurt. 10-15 times.
- In the same position, keep your feet parallel, crouch down deeply, roll onto your right foot and straighten your left leg at the knee. 15 times with both legs alternately.
- Sitting on the floor, leaning on your hands from behind, legs stretched forward. Immediately we raise both legs to a height of 10 cm, the exercise consists in spreading and bringing the legs as often as possible.
- Lying on your left side, lean on your right hand. The right one stays in front. Place your right foot on the floor in front of your left knee and raise and lower your left leg (without touching the floor).
- Crossed x-shaped movements with legs raised (90 degrees), lying on the floor with support at the elbows.
- Exercises while sitting on the edge of a chair. Squeeze a thin book between your knees and tone your hamstrings, squeeze for 30 seconds and relax your hips. Run 15 times.
Slimming exercises for thighs
Excess thighs are primarily a concern for women. Since the hips occupy the most visible part of the body, a disproportionate look can spoil the overall experience and cause a lot of trouble. Simple exercises don't need to be done in the gym, they can easily be done at home.
Squats near the wall
Stand against the wall and press against it with the entire surface of the wall. Pay attention to your posture. We put our feet shoulder width apart, inhale slowly and slide along the wall until the knees are bent to 90 degrees. Hold the position and after a few seconds slowly return to the starting position. 2 sets of 10 reps.
Squats on multiple levels
An excellent tonic exercise. Place your foot on the step platform one step above your other foot. We turn our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, switch legs.
Lunges
This exercise puts weight on the front of the thigh. To make the effect of losing weight even more intense, you should pick up dumbbells. Step forward with your right leg and lower your torso until your knee touches the floor. 10-12 times and leg changes.
In addition, you can use ordinary stairs for training. Climb up, step over a step to increase the effect, and your hips will always be in great shape.
Lateral slimming exercises
Excess fat on the sides makes our waistlines far from ideal.
- The best way to lose weight on the sides is to raise and lower your torso while lying down. This is the most popular route called "Pump the Press". If you add proper breathing to it (lift your torso, inhale, come back - exhale) the effect will be even greater. You can lift your shoulders as well as your entire upper body.
- Another option is to pump up your abs. To strengthen it, we sit on the floor, put our hands behind our back and place our palms on the floor. Raise your legs at a 45 degree angle and slowly return to their original position.
- Weighted slopes. Feet shoulder width apart, in the hands of dumbbells - slowly bend to the side. This will stretch the side muscles.
- A popular remedy is a massage tire. Hulahoop has to be rotated 20 minutes a day. When you get used to it, weight it down with various fillers.
- A huge elastic ball - a fitball - can bring many benefits. Sit on the ball and roll it left and right while keeping the body motionless. Lower your shoulders, after a while you will feel the tension in the oblique muscles. Lying on the ball, raise and lower your right leg, do this 10 times. Then we change legs.
Slimming exercises
When the arm muscles are slack and toneless, it looks very ugly. Exercise should be done three times a week, and care should be taken not to put undue strain on the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments under your knees. At the beginning of the training, the arms should be prepared with a little warm-up so that the muscles become more flexible to the load.
- Put your hands on the belt and spread them in different directions. Continue the previous position - and the same movement to the left, then to the right. Lie on the floor near a sofa or chair, lift your legs, and stand on a raised platform. Do pushups and stay in the lowest position for a moment. (20-30 times).
- Feet shoulder width apart or wider, arms at sides. Perform circular motions with your hands eight times.
Dumbbell exercises
Dumbbells are one of the most effective tools for losing weight. The weight of the dumbbells must be increased gradually, but the safe limit is no more than 4 kg.
- Stand up straight and lower your arms down with the dumbbells. Bend your elbows and spread their different sides, lowering them (10 times).
- Put your hands behind your head with dumbbells, raise them, lower them (30 times).
- For reclining exercises, we use dumbbells with a weight of no more than 2 kg. Lie down, use dumbbells to spread your arms to your sides, join at chest level, return to your original position. 30 times. Now just spread your arms to the sides and come back. (30 times). The next level is hands forward, then in the starting position.
- Put your feet shoulder width apart. Pull your right hand up off the dumbbells and position them so that your elbow stays close to your ear. We turn the brush away from us, the hand slowly starts behind the back of the head and goes down. The barbell should be level with your left shoulder. We support the elbow and gently straighten the arm. Do the exercise 20 times, then switch hands.
- Press your arms against your chest with dumbbells. Simultaneously stretch your arm and leg forward and alternate between these lunges. Repeat 10 times for each hand.
pushups
The legs rest against an obstacle, pressed against each other. Arms are clenched at elbows, emphasis is on hands. We squeeze our hands and lower ourselves to lightly touch the floor with our chest. Press up 10 times. Also, push yourself up off the wall, then crouch with your palms on a chair. Do pushups 10 times.
Exercises for slimming the buttocks
A woman's body and structure is very different from that of a man, so training needs to be planned in a certain way. In general, the formation of a 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 the fatty deposits are simply necessary to participate in the body's reproduction. It is quite difficult to correct their shape. If you regularly do 3-4 workouts per week for 1 hour, the muscles will become tense in a month.
- Sitting on the floor, we stretch our legs forward, keeping our back straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
- Lean your knees on the floor, spread your arms parallel to the floor. Alternately lower your buttocks to the floor to the right and left of your feet. 20 times to the left and the same number to the right.
- We draw a figure eight with the hips standing up for 3-4 minutes.
- We put our hands down and stand up straight. Raise the knee, fix it for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
- In the same starting position, we crouch down and stretch our arms forward (20 times).
- 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 and then stretched backwards. At the same time, the body weight is evenly distributed. Do this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, and cycling have excellent effects. The lower muscles work best when you lean forward slightly on the exercises. Leaning upwards, the lower muscles work better and burn more calories at the same time. Remember that self-control is the main reason for training success. You have to control the body, not you. Take 1 hour several times a week, and your body will become obedient and beautiful.