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Weight loss exercises: abdomen, legs, thighs, hips, arms and buttocks

performing weight loss exercises on the abdomen and hips

Being overweight is a common and painful problem. Here, diet alone is not enough - you definitely need to perform certain weight loss exercises. Each organism is individual. To correct your figure, you need to put together a special program in which you will focus on the most problematic areas. Study a few rules carefully, and if you’re willing to follow them, you can safely plan your exercises.

  1. Pay attention to your daily menu. The effectiveness of the training will be greater if you approach the problem in a comprehensive way. We burn calories by exercising and breaking down fat, but if more and more calories come in, weight loss will remain a dream. Meals should be well balanced, but without additional meals.
  2. The number of exercises per week is 2-4 times of 30 minutes.
  3. Watch your breathing. Exercise should be so stressful that breathing becomes faster and heart rate speeds up - 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 is reduced evenly and the result obtained has time to support. Remember - not fanaticism, but regularity!
  6. In order not to spoil the posture, alternate exercises for the abdomen, arms, legs, hips, etc.

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

Abdominal weight loss exercises

Start the set by lying on the floor. Focused? Go!

  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 legs. 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 retreat at least 20 times.
  3. Twisting. The starting position is the same, but the left leg rests on the bent right knee. The body reaches the left knee, while the hips remain in place. Perform 20 times.
  4. We return to the previous starting position and bend the bent legs to the shoulders - 20 times.
  5. We change legs - now the right one is placed on the left, and the left elbow goes on 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 upwards (20 times).
  7. Hands behind your head, raise 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, bending our legs. (6-7 times).
  10. Bend your knees, leave your hands behind your head. Circular body movements are performed by lifting the shoulders off the floor. Sweat three times 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 arms out to your socks. Return to starting position. 10 elevators.
  12. Straighten your legs and stretch your arms behind your head. Raise the body to a "sitting" position, reach for the toes, return to the original position. 10 times.
  13. Just lift your straight legs up, keeping your arms behind your head. "Touch the heels 0 times and lift them. Lie on the floor for a few minutes, relax, do not get up abruptly. It is recommended to drink water at the earliest after 10-15 minutes, in the beginning you can only rinse your mouth.

Weight loss exercises

Every woman can make her legs attractive, but for that you have to include willpower and put in a little effort. The best exercise for all leg muscle groups is jumping. To do this, buy a rope and adjust its length to suit your height. This simple exercise device is perfect for a housewife, a young mother, and even a pensioner. Just a few free minutes and your legs will always be in good shape.

Jump:

  • in place;
  • on one leg, alternately every 10 jumps, alternately, and so on;
  • in two passes and bounce.

For beginners, 1-2 minutes is enough to jump. If the weight is high, do not overwork - take other complexes. And return to jumping after relative weight normalization. Running helps strengthen muscles, gives the legs a sporty, harmonious look. Daily running trains endurance and helps burn fat in other areas. Exercising on simulators is 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 the imitation of walking up the stairs. The stepper gives the legs the same load as when climbing high floors without an elevator (which, by the way, can also be used). A lot of calories are consumed at the same time, a stepper is designed for that.

Swimming

The pool will not only help you lose weight, but will also have a beneficial effect on all muscle groups, without much stress. Water 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 out. Don't run into food supplies in the form of buns and meat - replace them with herbal or green tea.

Leg weight loss exercises

Almost every woman has problem areas. We are constantly tormented by cellulite or sagging skin. It only takes a little gain, and a treacherous pile of fat appears on the inside of the thigh. This is quite understandable from the point of view of physiology - after all, the inner sides of the thighs are practically not used when walking. Exercises for weight loss on the legs are often called exercises on the inside of the thighs. Before starting the lesson, you need to warm up to prepare the underdeveloped muscles. You can report a few turns of the torso and head, bends, strides on each leg. Stretch the ribs of the foot for about 3 minutes.

Exercises for the inner thigh

  1. Weight loss exercises on the legs will soon make the inner side of the thighs slimmer. Stand up straight, straighten your shoulders, put your hands on your waist. The legs should be shoulder-width apart. The weight is transferred to the left leg. Turn your right foot with your toe towards you and make movements towards your left foot 15-20 times. After changing legs, repeat the exercise.
  2. Standing straight, 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 foot and straighten your left leg at the knee. 15 times with both feet in a row.
  4. Sit on the floor, lean on your arms from behind, legs stretched forward. Immediately raise both legs to a height of 10 cm. The exercise is to spread and bring your legs as close as possible.
  5. Lying on your left side, lean on your right arm. 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 foot (do not touch the floor).
  6. Cross-shaped movements in the shape of the letter X with the legs raised up (below 90 degrees) lying on the floor with support on the elbows.
  7. Exercises in a sitting position on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles, squeeze it for 30 seconds and relax your hips. Perform 15 times.

Weight loss exercises for the thighs

Excess thighs mainly worry women. Because the hips occupy a visible part of the body, a disproportionate gaze can spoil the overall experience and cause a lot of hassle. You don’t have to do simple exercises in the gym; you can easily make them at home.

Squats near the wall

Stand against the wall and press it all over the wall surface. Pay attention to posture. We place our feet shoulder-width apart, inhale slowly and slide along the wall, until our 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

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

Lunges

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

In addition, you can use a regular staircase for exercise. Climb up, crossing the stairs to intensify 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 sides is to raise and lower your torso while lying down. This is the most popular method called "pumping". If you add proper breathing to this (lifting the torso, inhaling, returning - exhaling), the effect will be even greater. You can raise your shoulders and whole torso.
  2. Another way involves pumping the abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs and rest our palms on the floor. Raise your legs at an angle of 45 degrees, slowly return to the original position.
  3. Weighted slopes. Legs shoulder-width apart, dumbbells in hands - slowly bend to the side. This stretches the lateral muscles.
  4. A popular remedy is a massage hoop. The hula hoop needs to be twisted for 20 minutes a day. Once 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 roll it left-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 your right leg, do it 10 times. Then we change legs.

Weight loss exercises

If the arm muscles are flabby and have no tone, it looks very ugly. Exercises should be performed three times a week, taking care not to overload the spine with excessive stress. Tighten the abdominal muscles by gently bending the legs to avoid stretching the ligaments below the knees. At the beginning of the training, the arms should be prepared by a small warm-up to make the muscles more flexible towards the load.

  • Put your hands on your belt, spread them in different directions. Next, the previous position - and the same movement left, then right. Near the sofa or chair, lie on the floor and raise your legs, placing them on a raised platform. Do push-ups, staying in the lowest position for a short time. (20-30 times).
  • Legs shoulder-width apart or wider, arms at the sides. 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. The weight of the dumbbells should be gradually increased, but the safety limit is not more than 4 kg.

  1. Stand up straight and lower your dumbbell arms down. Bend your elbows and spread them different sides, lower them down (10 times).
  2. Put your hands with dumbbells behind your head, lift them up, lower them down (30 times).
  3. For lying exercises we take dumbbells weighing no more than 2 kg. Lie down, spread your arms with the dumbbells to the side, connect at chest level, return to the original position. 30 times. Now just spread your arms out to the side and go back. (30 times). The next stage is the arms forward and then to the starting position.
  4. Place your feet shoulder-width apart. Pull your right hand up from the dumbbells, position it so that the elbow stays close to the ear. We turn the brush away from us, the hand slowly starts behind the nape of the neck 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 hands.
  5. Press your hands with dumbbells to your chest. At the same time, extend your arm and leg forward, alternating between these steps. Repeat 10 times for each hand.

Push-ups

The legs rest on the obstacle, pressed against each other. The hands are clenched at the elbows, emphasis on the fists. We shake hands and lower ourselves to lightly touch under the chest. Press 10 times up. Also push yourself away from the wall, then squat and rest your palms on the chair. Do push-ups 10 times.

Butt weight loss exercises

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

  1. Sitting on the floor, we stretch our legs forward, keeping our backs straight. With the help of muscles, start moving back and forth for 2-4 minutes.
  2. 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 amount to the right.
  3. We draw eight with our hips for 3-4 minutes while standing.
  4. We put our hands down, standing upright. Lift the knee up, tighten it for 5-7 seconds, return to the main position. Also left foot (12-15 times).
  5. In the same starting position, squat, stretching your arms forward (20 times).
  6. On the knees with an emphasis on the arms, we perform another effective exercise. The leg bent at the knee is pressed to the chest and then straightened backwards. 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 exercises, running, walking, cycling give a great effect. The lower muscles work best if you do the exercises slightly leaning forward. Leaning, lower muscles work better, and at the same time they burn more calories. Remember that self-control is the main driver of training success. You have to control the body, not you. Set aside 1 hour several times a week and your body will become docile and beautiful.