A set of exercises for slimming and losing weight for girls at home

Many of the exercises that girls are advised to do should be performed in a fitness club or gym, however, experts have developed many workouts that are effective at home.

This should include cardio exercises, aerobics, and dumbbell exercises. When performing these exercises, different muscle groups are worked out. Circuit training gives the maximum effect.

Exercises for the legs

To keep the legs strong and flexible, reduce pain in the legs and ankle joints, if any, strengthen muscles, improve overall health and give a leaner and more attractive shape, various exercises will help. For example, slow and gentle stretches will dramatically improve flexibility.

Strength training on machines (squats, lunges, deadlifts, leg presses give a good effect) will allow the muscles to provide better support and protection for the leg as a whole. Stamina will increase, allowing you to walk long distances.

If your legs and ankles hurt a lot or have any kind of injury, illness (arthritis or diabetes), you should definitely consult your doctor or physiotherapist before starting any leg exercises.

Workout for the buttocks

Exercises for girls (many exercises can be done at home) that build up the buttocks are also good for the hamstrings and develop other muscle groups in parallel.

The simplest exercises are performed with your own weight, however, if you want to make any exercise on the buttocks even more effective, dumbbells should be used. The simplest basic exercise to help develop your glutes is walking.

But a more serious approach is required to fully train the gluteal muscles. Squats are the most popular and effective exercise.

Depending on the level of athletic training, squats can be performed both with their own weight and with some kind of weights. The greatest efficiency can be achieved precisely with the use of an additional load, which is used as a dumbbell or barbell.

To complete the exercise, you need to do the following:

• stand in such a way that your feet are approximately shoulder-width apart;
• position the socks at an angle of 45 degrees from each other;
• make a squat on the exhale, the back should be straight;
• for maximum efficiency, you need to achieve a position in which the thighs become parallel to the surface;
• slowly rise to the starting position.

You should perform from 20 to 30 squats in one approach. The number of the latter should not exceed 3 or 4 iterations.

You can train your gluteal muscles with the following exercise:

• It is necessary to stand on the mat in a knee-elbow position so that the pelvis is higher than the shoulders.
• As you exhale, you need to take your leg back and raise it as high as possible.
• On inhalation, you should slowly return to its original position.

25-35 iterations are performed with one leg, after which the exercise is repeated for the other leg.

Complex for the abdomen and sides

Losing excess weight and fat on the sides and abdomen does not require traditional exercises such as side bends with weights, most commonly with dumbbells, or hoop twisting. Doctors have proven the ineffectiveness and archaic nature of these trainings.

Professional athletes and trainers have developed many workouts that will allow you to get rid of the sides and abdomen even at home, without the use of expensive exercise equipment.

One of the effective exercises is flexion of the body in the supine position... It is extremely important to twist in parallel with this.

The action is performed as follows:

• You should lie on your back, keep your hands in a free position at the back of your head.
• Flexion of the body is performed, while twisting is done, for which one should reach with the elbow of the left hand to the right knee.
• Slowly return to the starting position.
• Repeat the approach by changing the hand.

In contrast to the above, the following exercise is performed at a fast pace:

• You must lie down on a gymnastic mat.
• Then you need to sit in such a position so that the body is tilted back, and the abdominal muscles are in strong tension.
• Within a minute, rotate the body in different directions.
• Take the starting position.

Exercises for the arms and pectoral muscles

Harmonious development cannot be achieved without training the arms and pectoral muscles. For training, you need to use such a simple equipment as dumbbells, weighing from 1 to 2 kg, or a gymnastic ball.

The following exercise is suitable for training biceps:

• They take dumbbells in their hands, relax their hands.
• Slowly and alternately raise your arms from the bottom of the body to the shoulders.
• Do not jerk in any way.

To train the triceps, do the following:

• Raise their hands with dumbbells above them.
• Bend the arm at the elbow, fixing the shoulder, not tilting it either forward or backward.
• After reaching an angle of 90 degrees, you should return to the starting position and change your hand.

To train the deltoid muscles:

• Hands with dumbbells are placed in a relaxed position along the body.
• Alternately, the arms are routed to the side without tilting the body.

In addition, exercises such as regular push-ups will help train your hands. A ball is used to train the pectoral muscles.

The first exercise is done as follows:

• Take a sitting position, take the ball in both hands and place it opposite the chest.
• As you exhale, they try to squeeze the ball as much as possible and stay in this position for 10 seconds.
• After that, you need to relax and repeat the exercise after a few seconds. In total, at least 6 iterations are performed for 3-4 approaches.

Dumbbells are used to train the chest:

• Take a recumbent position, preferably on a bench.
• Hands with dumbbells, bent at the elbow, are spread at an angle of 90 degrees as wide as possible.
• They are brought down above themselves, using the muscles of the chest, repeat at least 10-12 repetitions for 3 approaches.

Effective dumbbell exercises

Dumbbells are an important attribute during training, even at home. Each girl should select a dumbbell weight that will be comfortable for her specifically.

It will vary from 1 to 5 kg. Over time, you need to gradually increase the weight so that the muscles continue to grow as well. Perform 10-15 repetitions of the exercise for 2-4 approaches, depending on the capabilities of the body of a particular person.

The most effective exercises include combining side lunges and biceps training.

Actions are performed as follows:

• Legs are set wider than shoulder level, dumbbells are held in hands.
• They make alternating attacks in different directions.
• In parallel with lunges, they bend the arms with dumbbells at the elbow.

Deadlift is another important exercise.

At home, you won't be able to get the barbell, so you need to use dumbbells:

• Legs are at shoulder level, dumbbells are held in hands.
• The hands themselves are not located on the side, but in front of the body.
• Smoothly tilt the body forward, keep the back always straight.
• Return to starting position.

Together with the above exercises, you can also do triceps sets and set.

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Cardio

Cardio exercises for girls are also designed to be performed at home. A special feature of cardio training is that these intense exercises will raise the heart rate so that more fat is burned, and due to this, the figure is corrected.

The first way among non-standard home workouts for girls is to use a regular staircase, for example, in the entrance. This is a great form of cardio training for a number of reasons. Most importantly, in addition to burning fat and improving endurance, it is aimed at training the buttocks and thighs, and guarantees high sweating.

The key is intensity. It is optimal for 20-30 minutes to walk up the stairs with a fairly quick step and rest, going down two or three times a week. This method is universal and suitable even for untrained girls.

Another good training method is outdoor work. Running is a key cardio exercise, and it also puts the body in a mild state of stress. This is a great way to relax.

You should start running with small jogging distances, gradually increasing the pace and duration of the workout. Music helps to make running easier.

Running allows you to lose weight and develop body endurance. You can also run on a treadmill. A non-standard solution is to increase the incline, which imitates running up the slope. Perform at least 10 approaches (you need to run at maximum speed for 15 seconds, after which they rest until the end of the minute). You cannot repeat this exercise at home without a simulator.

Aerobics

Aerobics is an important form of cardiovascular exercise. Its feature is long and intense repetition of exercises, usually to music or some kind of rhythm. It can be performed anywhere and does not require any special simulators. Even after training, fat continues to be gradually burned.

There are several types of aerobics, each of which has certain specifics:

1. Classic - performed to music with its own weight at an intense pace.
2. Step - is performed on a special platform, thanks to which the appearance of training on the stairs is created.
3. Power - combines the approaches of classical aerobics and various strength loads.
4. Dance - similar to the classical one, but it is distinguished by the fact that training is performed to a certain music in the form of a full-fledged dance.
5. Combat - reminiscent of performing exercises typical of various martial arts with music.

Basic exercise program for beginners

Exercises for girls at home should be started with basic workouts. The key benefit of these exercises is their relative simplicity. You can perform them at any time, anywhere; no special simulators are required for this. The maximum that may be needed is simple dumbbells.

The basic program for girls may look like this:

• twists designed to work out the press;
• squats, either body weight or dumbbells;
• dumbbell bench press from a lying position;
• bar;
• lunges with dumbbells forward and others.

Exercise program for all muscle groups for a week

Exercises for girls at home help to work out any muscle groups. As a rule, programs that include diverse exercises are formed for a period of one week.

People who are not experienced athletes should try the following program, which implies 3 workouts per week, usually on Monday, Wednesday and Friday. It is suitable for beginner athletes and inexperienced people.

Monday workout consists of the following elements:

• squats, depending on training, can be performed with their own weight or with light weights, most often with dumbbells 3 × 25-30;
• twisting in the supine position 5 × 15-18;
• dumbbell deadlift 3 × 10-12.
• lunges either with body weight or with dumbbells 5 × 15.

After that Tuesday is dedicated to rest, the next workout takes place on Wednesday:

• training biceps in a standing position with dumbbells 3 × 15;
• training triceps using the exercise "French press" in a standing or lying position 3 × 9;
• training of the anterior deltoid muscles by spreading dumbbells towards 3 × 6, or rear deltoid muscles by spreading dumbbells to the side with a slight forward bend 3 × 6;
• twisting the press in a prone position 3 × 20.

Thursday, like Tuesday, is dedicated to rest and recovery, with the following workout on Friday:

• lunges with dumbbells to the side 3 × 15;
• twisting the press in the supine position 3 × 20;
• exercise "bicycle" in the supine position for 3 to 5 minutes;
• plank 3 times for 2 minutes;
• in the supine position, lifting dumbbells to the pectoral muscles 3 × 12.

Circular training

Circuit training allows you to qualitatively train muscles and increase almost all indicators, including strength, speed and endurance. Its specificity is the performance of various exercises without a break at a high pace. Professional trainers claim the effectiveness of such training in all conditions, even at home.

Experts advise performing circuit training in the following form, without rest between different exercises:

• twisting the press while lying down - 30 seconds;
• dumbbell biceps training - 8 times;
• squats - either with your own weight, or with dumbbells or any other heavy object;
• training triceps with the "French press" - 6 times;
• jumping rope for 30 seconds at a high pace;
• plank for 30 seconds.

After completing all the exercises, you should rest for a while and complete the next circle. Their number usually ranges from 3 to 5.

Workout for muscle definition and mass

To achieve high results on muscle relief and gain weight, you must adhere to several rules:

First, proper nutrition is important. The body, no matter how hard it is subjected, requires a full set of all proteins, fats, carbohydrates and microelements, otherwise training will actually be wasted.

Speaking directly about training, the exercises are performed anywhere, on the street, in the gym or at home. They do not require any special equipment except for dumbbells. Weight training is universal and can be performed by people who have different levels of physical fitness, the difference is only in the intensity and duration of the training.

Many experts and professional trainers advise to focus on certain muscles during the training process on a particular day. In addition, you always need to pay great attention to the press.

The difference between weight training for girls and men is that the latter pump more muscles above the waist, and the main thing for women is to achieve beautiful, even legs and a toned priests.

Experts advise inexperienced people to do three workouts a week, there must be a rest between them. Each lesson should be full of stretching and warm-up, without which you can damage the body.

Most often, on Monday they begin to perform:

• twisting the press in the lying position straight and sideways 3 × 15;
• lifting dumbbells up in a prone position 3 × 15;
• reduction of shoulder blades with dumbbells 3 × 15;
• deadlift 3 × 8.

The second workout focuses on the shoulders and legs:

• lifting on socks with dumbbells 3 × 16;
• twisting the abdominal muscles in the supine position 3 × 20;
• squats 3 × 15;
• wiring dumbbells for the muscles of the anterior delta 3 × 8;
• lifting dumbbells up 3 × 8;
• jumping from the lowest possible position 3 × 5 if weights are used in the form of dumbbells or any other object, 3 × 10 if own weight is used.

Finally, the third workout:

• in the knee-elbow position, alternate straightening of the legs back and up 3 × 15;
• standard crunches of the press lying 3 × 20;
• squats, which are performed in incomplete amplitude 3 × 10;
• biceps training with dumbbells 3 × 14;
• triceps training with French press 3 × 6.

Slimming program

Exercises designed to train girls in order to get rid of extra pounds at home should be performed at least three times a week. The most competent, according to experts, is the following program.

The first workout takes place on Monday:

• twisting the press in the supine position 3 × 20;
• bar 3 for 30 seconds;
• squatting or jumping at a fast pace with body weight 3 × 15;
• jumping rope for 7-8 minutes.

Wednesday workout:

• exercise "bicycle" 3 times for 30 seconds;
• straightening the leg in the knee-elbow position back and up 4 × 25;
• bar 3 for 30 seconds;
• jumping rope for 10 minutes.

On Thursday - rest, and on Friday they conduct the final workout of the week:

• push-ups from any surface 3 × 7;

  

• triceps muscle training 3 × 7;
• training delta muscles by wiring 3 × 6;
• jumping rope for 10 minutes;
• squats 3 × 10.

How to pump up your ass in one week

The key for girls is buttock training. Pumping up the ass is quite simple, even in a very short time. This requires only the most thought-out program. As a result, in just a week you can increase elasticity and significantly tighten the shape.

The following workout will help to train the buttocks, which should be done four times in one week:

• the deepest squats with dumbbells 3 × 8;
• lunges with dumbbells forward 3 × 10;
• deadlift 4 × 12;
• squats that are performed in incomplete amplitude 3 × 8.

All this must be combined with proper nutrition, excluding excess fats for at least a week. The buttocks should be tightened due to the dry mass.

Drying the body at home

Exercises for girls at home will have a more noticeable effect if you dry the body. The most important point in drying is proper nutrition. You need to eat dietary meat, such as turkey or chicken fillets, fish or seafood is an excellent way out. All this is important not to fry, but to stew or cook.

It is necessary to abandon fatty products, preference should be given to low-fat dairy products and egg whites. Porridge, for example, buckwheat or oatmeal, boiled in water will help dry out. No bread should be consumed. The diet should be rich in vegetables, fruits and greens. You need to eat very often and little by little.

Physical activity during this period should be aimed at burning fat. Cardio works best. A circuit workout that consists of a combination of cardio and strength training is a great way to go.

Workout, whether it is at home or at the fitness club, should primarily include well-thought-out exercises that are done on a regular basis.

There are effective exercises for girls that can achieve high results, even at home.

Exercise must be combined with proper nutrition for both weight gain and weight loss.

Article design: Mila Friedan

Exercise videos for girls

Fitness exercises for girls:

https://www.youtube.com/watch?v=kUhSZ_Wz6oc

Basic exercises for girls: