Workouts for slimming the abdomen, sides and legs at home. Power, dance, interval for girls

Excess weight not only makes a person unattractive, but also damages health. Doing it at home can help you lose weight.

How to choose an effective set of exercises for practicing at home?

Many factors influence the choice of a training program:

• weight;
• age;
• physical form;
• the presence of chronic diseases;
• final goal;
• self-organization.

When choosing exercises, it is worth selecting those that work out the muscles of the problem area. But it should be remembered that the body burns excess stores throughout the body and it is impossible to lose weight in one place. The workout should last 30 - 90 minutes. After 30 min. intensive load, the body begins to burn body fat.

You need to train 3-4 times a week.

The complex should alternate exercises for different muscle groups, so that they have time to recover from the load. Rest between sets should be 1 min. Classes should be chosen, designed for several days. In one workout, you can work out no more than 2 problem areas.

An example of a workout breakdown by day:

For young people who are slightly overweight, training to strengthen the whole body will be enough.

Effective workouts for weight loss without exercise equipment

The main point of weight loss exercises is to keep your heart rate in the 70-90 bpm range. Maintaining this heart rate is easier with a cardio workout.

When drawing up a complex, you should alternate exercises for a specific zone and cardio load.

Weight loss workouts at home are best done in the morning. At this time, the body begins to burn reserves, and not the calories received during the day. However, you should take into account the state of health during training. Perhaps for some, evening workout will bring more benefits.

Useful tips and rules for doing weight loss exercises

Don't trust promises of rapid weight loss. It will take more than a month to get the first results. Gaining weight is easier than losing it later.
There should be at least 2 hours between eating and exercising. For the time passed, part of the energy will be absorbed, and the body will be fed from reserves.

Any workout should start with a warm-up. It is better to start it with a small cardio load, for example, jumping rope, light jogging. After that, you need to knead all the joints in a circular motion - from the neck to the ankle. Swings, circular movements, inclinations are suitable for this. Each movement is repeated 10-15 times.

During the warm-up, the main thing is not to load the muscles. Her task is to warm up the muscles, joints and prepare them for further work.

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Exercises to Burn Belly Fat

A hula hoop will help burn fat at the waist. At the first lessons, it is enough to twist for 5-10 minutes. The time is gradually increased to 30-40 minutes. You can achieve the effect faster using a heavy metal hoop with a filler or with special massage attachments.

You need to twist the hula-hoop, stretching to the string and straining the press. You can twist it by spreading your arms to the sides and keeping them parallel to the floor. Such advanced exercises are good for both the waist and the whole body.

The exercises described below must be repeated 15-25 times, you need to do 3 sets. The press is worked out from a prone position. Depending on the fixation of the arms and legs, the load goes to a certain area of ​​the rectus muscle. At the end of the approach, you should feel a slight burning sensation in the abdominal muscles.

A set of exercises:

1. To strengthen the upper part of the rectus abdominis muscle, you need to raise the body high from a prone position.
2. Raise your upper body 20 cm from the floor. The middle part of the abdomen is strengthened.
3. You should raise your legs at an angle of 45 C and cross them for 2-5 minutes. The lower back must be supported by hands. After a minute of rest, do 2 more sets.
4. A bike. The legs are bent at the knees and raised above the floor. Hands behind your head. Alternately, the elbow is pulled towards the opposite knee. During the beginning of the exercise, inhale, exhale during a pause. After a second pause, do on the other leg. An exercise is done for 25 repetitions in 3 passes.
5. Butterfly. Bring your heels together. Pull them close to your torso. Hands are under the head, elbows are spread to the side. Raise the body a few centimeters, lower it. 10 repetitions.
6. Raise your legs up, exhale. The abdominal muscles are tense. The back is close to the floor. Keep your legs upright for 2-3 minutes.

Exercises for the buttocks and hips

Slimming workouts at home to work out the buttocks and thighs should include squats. They are performed in two ways: feet shoulder-width apart or wider than shoulder width. When performing the exercise in the first version, the back of the thighs is worked out, and in the second case, the inner part.

During the squat, the knees should not extend beyond the toes, the hips should be lowered to parallel with the floor. Keep your back straight during squats.

At the beginning, squats are performed for 20-30 repetitions in one go, the set is repeated 3 times. After the exercise becomes easy, the number of repetitions increases.

A set of exercises:

1. Slowly raise your leg while lying on your side. Lower. You can't throw your leg down! Perform 15-30 repetitions.
2. Lying on your back, you need to raise the pelvis up, forming one line with the whole body. Emphasis on the shoulder blades and feet. Hold on for a few seconds, get down. Repeat 15-30 times.
3. You need to get down on your knees, put your hands on the floor. Raise your right leg up while pulling the heel away from the body. Lower your leg to your knee. Repeat 10-30 times.
4. Starting position as in exercise 3. It is necessary to take the leg bent at the knee to the side. Do 20 swings, 3 sets for each leg.
5. Stand with your back to the wall at a distance of 50-60 cm. Lower your pelvis down until your hips are parallel to the floor. I use the wall as a support to hold the pose for a minute.
6. Using a chair, bench, or a rung of a ladder can work out your hips and buttocks well. You need to take a step to the selected hill, go down. Do 10-15 times per set.

Exercises for the abdomen and sides

At home, it is important to remember that using weights during workouts to reduce the waist will backfire.

Effective exercises:

1. Legs shoulder-width apart, knees slightly bent, press to strain. Smooth turn to the right, at the extreme point stay for 2-3 seconds. Turn left, linger. Perform 10 repetitions, 3 sets.
2. Sitting on the floor, you need to rest your hands on the floor behind your back. Raise your legs. Hold on weight for a few seconds. Gradually increase the exercise time.
3. Lying on your side, bend your knees.Twist the body slightly to the right. Try to touch your heels with your hands. Hold the pose for a minute. Do 20 times on each side.
4. Lying on your back, spread your arms to the sides, palms pressed to the floor. Pull your knees to your chest. Move your legs to the right without bending your knees. Hold in this position for 1-2 seconds, return to the starting position. Do it 20 times in each direction.
5. Lying on your back, feet at the buttocks. The legs are bent at the knees. Move your arms to the right, legs to the left. The body should twist in opposite directions. Move your arms and legs to the opposite side. Do 20 reps.
6. On the back, hands under the lower back. Raise straight legs above the floor to 45 C. Lower them to a height of 5 cm from the floor. Repeat 10-20 times.
7. Scissors. Lying on your back, raise your legs 45 C from the floor, bring them together and spread them without lowering them to the floor. Make 10-20 reducing - spreading movements.

Exercises for the legs

Home weight loss workouts to work out the leg muscles include swings, lunges and squats:

1. The main exercise in working out the leg muscles is considered swing your legs. Standing near the support make 20 swings forward, backward and sideways. Swing with the other leg.
2. Cross lunges. Feet shoulder width apart. With your right foot, you need to lunge backwards diagonally. Return to standing position. Do 20 lunges with each leg.
3. We need to take a chair. Leaning on his back with your hands 20 times, slowly take your left leg to the side, raise it as high as possible. Lower slowly. Repeat with right foot.
4. Single file walking. Squat down and move in a circle without rising. The distance is gradually increased.
5. Lunges. Hands at the waist, feet shoulder-width apart. It is necessary to take a big step forward. The body is straight. Return to starting position. Lunge with the other leg. For 1 approach, 30 repetitions are done.
6. Plie squat... Stand close to the wall, feet shoulder-width apart. Turn the stupas outward so that they are located almost along the wall. Sit down slowly, get up. 10-20 repetitions.
7. Calf Raises. Legs together, back straight. Rise on tiptoes, pulling the body up. Descend. Do it at least 15 times. You can complicate the exercise by standing on the edge of a stair step or threshold. The heel is at the bottom. We rise to the toe and fall below the top of the degree.

Hand exercises

Two main muscles are responsible for the beautiful relief of the arms - biceps and triceps. The workout of these muscles is emphasized in the selection of exercises. Their main essence is flexion and extension of the arms. To give your hands a beautiful shape, it is enough to use body weight or increase the load by taking a water bottle or a heavy book.

IMPORTANT! The shoulder joint can be easily damaged, so warm up before starting a workout.

The following exercises will help to work out and strengthen the muscles in the arms:

1. Plank. Strengthens not only the arms, but the whole body. On the floor, take a position as when doing push-ups. Hands are located under the shoulders, the body is stretched in one line. Hold the body for 20 seconds. Gradually bring the residence time in the plank to a minute.
2. Push ups. Push-ups are done from the wall, bench, floor. Depending on the preparation of the person, the intensity of the training changes with the change in the height of the support. The shoulder girdle is well worked out.
3. The next exercise is done with dumbbells. They can be replaced with a water bottle. We put our knee on a bench or sofa, bend over and rest with one hand on the support. We take a dumbbell or bottle in the opposite hand. It is necessary to pull the weight to the body, lower it. Do 3 sets of 10-15 times for each hand.This exercise removes the "wings" on the arms well.
4. Press the weights up. Standing straight from the shoulders, push the dumbbells up until they are fully straightened. Lower to the shoulders. Must be done 20 times.
5. Bend over and raise slightly bent arms with dumbbells to the sides. The highest point should be slightly below the shoulders. Do 15-20 times. Helps reduce underarm fat.
6. Hands with dumbbells should be lowered along the body. The elbows are pressed to the body. It is necessary to raise the weights to the shoulders, while simultaneously deploying to 90C. Lower it down. For the approach, you need to do 15 - 20 times.
7. Triceps exercise. You need to raise your hands with a weighting material above your head and slowly lower it behind your head, raise it. Elbows need to be pressed to the head. Do 20 reps per set.

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Exercises for the waist

The oblique abdominal muscles are responsible for the wasp waist. To increase their tone, it is useful to do twisting.

Exercises:

1. Feet shoulder-width apart, pull in the stomach. Bend over to the left while pulling your right arm along the side to your shoulder. Straighten up and repeat in the other direction. Repeat 15-20 times.
2. Standing, the stomach is tense. Lean forward, trying to reach the opposite foot with your hand. Keep your knees straight. 15-20 repetitions.
3. Touching the heels. Lying on your back, bend your knees, place your feet shoulder-width apart. The abdomen is tense. Put your hands under your head. You need to touch the heel of the same name with your hand. The head should be suspended. Do 10 repetitions on each side, 3 sets.
4. Fold. Sitting on the floor, rest your hands on the floor behind your back. The left buttock should be lifted off the ground. The press is tense. It is necessary to bring the bent legs and torso to each other, as if folding in half. Must be done 10 times on each side. Perform 3 sets.
5. Side plank. Lying on your side, you need to lean on your forearm. The press is tense. In this position, raise and lower the pelvis 5 times. Turn on the other side and repeat the exercise.
6. Twisting. From a sitting position, you need to lower the body back and hold it at an angle of 45 C. The abdominal muscles are tense, the legs are bent. Take a weighting agent and slowly move your hands with it, first to the left, then to the right. 1 set of 20 repetitions is done.
7. On the side, one hand behind the head. The press is tense. Without moving your legs, the body must be raised as high as possible. Exhale while lifting. 10 repetitions. Repeat the exercise on the other side.

Exercises for the face

Although physical activity reduces the amount of excess stores throughout the body, exercising on the face will get it in top condition faster.

Home slimming workouts should include the following facial exercises:

• straining the muscles of the mouth to pull the vowels;
• reach with your lower lip to your nose;
• open your mouth wide and lick your lips with your tongue;
• stick out your lower lip and try to roll it up;
• puff out your cheeks, pull them in as much as possible;
• move your lower jaw to the right - to the left;
• stretch your lips with a tube as far as possible.

Exercises for the chest

A set of exercises:

1. Reduction of hands. Hands in front of the chest, palms rest against each other. Tightening the pectoral muscles, bring your hands together and press your palms against each other as hard as possible. The fingers are pointing straight up. Repeat 7 times.
2. Burpee. This exercise is performed both for the chest and for strengthening the whole body. You need to sit down deeply, rest your hands on the floor in front of you. Throw your legs back and do one push-up. Pull up your legs, jump up. This is one repeat. During the first run, the initial number of repetitions is determined. Gradually increase both the speed of the exercise and the number of repetitions.
3. Push-ups from the wall. Stand at a distance of a step from the wall, rest your hands on it. You need to bend your arms to bring your body closer to the wall, straighten your arms. Do 10-15 repetitions.
4. You need to stand in front of the doorway. Rest your hands on the jamb and press on it. Lean forward while continuing to press.
5. Reverse plank.Sitting on the floor, rest your hands on the floor, knees bent. The toes point towards the heels. It is necessary to raise the buttocks above the floor, stretch the body in one line. The head is flush with the back. In this position, linger for a few seconds. Sit on the floor and rest for 30 seconds. Repeat 5 times.
6. Dumbbell bench press lying on the floor. Take the weights in your hands and place them in the chest area. Raise the dumbbells up. Hands should be fully extended. 5-15 repetitions are done.
7. Hands with dumbbells should be placed over the hips. Without bending your arms, put the weights behind your head, return to your hips. 10-15 repetitions.
8. Take a dumbbell and raise it above your head. You need to hold the shell with both hands. Place your hands behind your head without touching the floor. Lift up. Repeat 10 times. This exercise is best done on a bench.

The most effective breathing exercises for weight loss

Breathing plays an important role in training. Proper breathing during exercise oxygenates the blood, which in turn accelerates fat burning.

When doing exercises, you should remember the rules:

1. Breathing exercises are done in the morning or 2 hours after eating.
2. Provide fresh air in the room before starting exercise.
3. During class, nothing should be distracting.
4. Clothes should be loose, not restricting movement.
5. When doing breathing practice, focus on your actions and sensations.
6. The first time, the exercises should be performed in front of a mirror.

Here is a small set of exercises that can reduce your waist and hips:

1. Starting position standing. Take a deep breath through your nose. Exhale through your mouth and nose at the same time. It should be noisy, the air is forced out of the lungs. The abdominal muscles need to be drawn in, hold your breath. At the same time, the press tenses and relaxes 5 times. Repeat the whole cycle 5 times.
2. You need to exhale through the mouth, freeing the lungs from air. Take a deep breath through your nose. Repeat this cycle 5 times. After five exhalations, you need to hold your breath for 10 seconds, strongly draw in your stomach. Repeat 5 times.
3. Diaphragmatic breathing. Standing, sit down a little, put the shoulder blades together. The back should be straight. It is necessary to inhale through the nose, while at the same time inflating the abdomen. On exhalation, tighten the press. You need to breathe due to the movement of the abdomen, not the chest. Perform no more than 10 times.

Each person can choose exercises for weight loss that are suitable for their physical shape and ultimate goal. Good results can be achieved at home. At the first stage, it can be an energetic walk, breathing exercises. By gradually adding new combinations, an individual workout is compiled, suitable for a specific person.

Author: Svetlana Mokeeva

Article design: Oksana Grivina

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