Exercises for slimming legs and hips in a week for women with dumbbells, weights, with a rubber band, fitball

The dream of looking attractive can arise regardless of age. Of course, desire alone is not enough, you need to invest a lot of effort to make it come true. Exercises for slimming legs and hips, performed at home, will help you get closer to fulfilling the cherished dream of ideal forms.

Correct warm-up is the key to effective training

The main thing in training is warm-up. This is a complex that is held before the main lesson. The muscles must be warmed up and prepared for the load - the entire muscular apparatus of the body must be involved. Consistency in the exercise is required.

From simple ones you need to go to complex ones, which will allow the whole body to warm up and make further activities less traumatic. The minimum warm-up time is 15 minutes.

Warm-up exercises are divided into groups:

• are common - to warm up all the muscles and prepare the body for physical activity, the following are performed: bending, squatting, swinging legs and arms, running, etc.;
• special the group is performed before starting specific exercises;
• stretching will help increase muscle elasticity.

There is no general warm-up program suitable for everyone. It depends on which muscle group the load is applied to.

For health and beauty, special complexes are used that are suitable for both men and women, regardless of the level of preparedness.

1. Warm up the cervical spine: head tilts to the side, circular head movements - at least 3 repetitions;
2. To warm up the muscles of the shoulder and wrists: shoulders work, 10 times forward, backward. Circular brush movements - 10 times;
3. Warm up the body: torso tilts - 4 times in all directions;
4. Warm up the chest muscles - clasp your hands in the lock, lift up and lower down. If the exercise is done slowly, then you can feel how the pectoral muscles are stretched;
5. Dorsal region: you will need a horizontal support, which you can grab with two hands and pull the body back in order to feel not only how the muscle mass in the back is warmed up, but also the spine is stretched;
6. Warm up your knees - do 10 squats. In addition to the knees, the pelvic muscles will also get warm.

The effectiveness of the training and the resulting load will depend on how well the warm-up goes.

Complex with elastic band

Exercises for slimming legs and hips at home help to get rid of the gained pounds. In each lesson, you need to invest strength and a desire to have beautiful shapes. To keep your workout interesting, you can use an elastic band.

• The legs are spaced 50 cm apart, the feet are expanded as much as possible. Spread your arms out, keeping them at chest level. Sit down, raise your hands with the tape up, raise your pelvis, return your hands down. Repeat at least 10 times;
• The position is like a push-up, the tape is draped over the back and held by the palms. Do 15 push-ups going up. The tension of the tape should be felt on the back;
• Sit on a sports mat with the ribbon stretched over the feet, and take its ends in the palm of your hand. At the same time, stretch your legs and arms up. The elastic band should be taut (repeat 20 times).

Exercises for losing weight, slimming legs and hips are carried out not only in the gym, but also at home using heavy objects.

Dumbbell lunges

The inventory does not have to contain all existing fixtures. To achieve a beautiful figure, it is enough to buy dumbbells and practice with them daily.

1. Connect your legs by taking dumbbells. Make lunges alternately (20 times). For lunges, the knee angle should be 90 °.
2. Instead of a dumbbell, it is allowed to use a 1.5-liter bottle of water: we take it in our hands, bend it at the elbows and press it to the shoulders. Alternately, we jump out with each foot forward. The knee should not go beyond the toe (20 times).
3. "Bulgarian lunges" - you need a bench to perform the exercise. Stand with your back to her and put your foot on her. We repeat 10 squats each, hands are loaded with dumbbells.

Weight loss exercises for legs and hips

Exercises to help you lose weight on your legs and hips at home involve additional equipment, using which the load on the body increases. The weighting agent can be a device with bulk filler (sand) or special structures purchased at a sports store.

1. Swing legs with a load do at least 10 repetitions. Hands rest on the floor, bend your legs. Weights are attached to the legs, the leg rises slowly up.
2. Lie on your back, slowly raise your leg with a weighting agent. Repeat at least 10 times. The exercise is done for each leg separately.
3. It is necessary to lean on a horizontal surface (you can use a chair with a back), and raise your legs up one by one. Repetition 15 times.

The slower the exercise is done, the more the load on the legs increases. Therefore, there is no need to rush.

Fitball for slimming legs and abdomen

Exercises using fitball for weight loss of legs, abdomen and hips at home have recently become popular. Fitball is an inflatable ball, the use of which will allow the body to normalize and tone the muscles in a short period of time.

If the fitball is inflated strongly, then the physical activity increases, and the exercises become more difficult.

• It is easy to restore your stomach and legs. Back on the ball. Please note: the lumbar region must be completely on the fitball so as not to damage the spinal muscles. Take your hands behind your head, rest your feet on the floor. The body rises 20 times, as if you were pumping the press.
• The starting position is the same as in the previous exercise, only the torso rises obliquely. Repeat 10 oblique lifts in both directions.
• Sit on the ball, put your hands on the floor, raise your legs up, and do "scissors". We repeat 20 times.

Chair exercises

When training with an emphasis on the surface, do not use soft or reclining chairs. It is better if it is firmly fixed.

• Sit on a chair, press your back against the chair. Alternately raise the leg, bending it at the knee. The more tightly the limb is pressed against the stomach, the faster it will become flat. Repeat 30 times.
• Sit on a chair. Raise both knees to the chest (30 times).
• We sit on a chair, put our feet shoulder-width apart. Alternately we lower ourselves with the right hand to the left leg and vice versa. This exercise helps to get rid of the fatty layer in the abdominal area and on the sides.

Jumping rope

Jumping rope is popular among women, since in addition to helping to lose weight, the body's muscle mass is also maintained in good shape.

• Jumping rope must be done at least 40 times. In this case, alternately change legs.
• You can jump rope with crossing your arms. The number of repetitions is 100 times.

The jumping rate for a healthy person is 1000 times. Jumping rope for people with excess weight of 20 kg, kidney disease is prohibited.

Lying exercises

Exercises used for slimming legs and hips at home, often involves stress on the lower limbs.

• Scissors - back on the floor, raise our legs up, do swings - crossing. Repeat 20 times.
• A bike - while lying down, twist the pedals, as if riding a regular bicycle. We do the rotation 30 times.
• Leg swings can be done in different directions. Repeat 20 times each swing.

A workout that uses your leg muscles helps to strengthen your hips as well as your abdominal muscles.

Top 5 best exercises

When playing sports, the approach to exercise must be responsible. When performing a complex, exercises are aimed at working all muscles.

The most popular and effective are:

• Steps and squats. Legs together, put one leg alternately to the side, then the other and squat as low as possible. The repetition is done 20 times.

  

• Legs together. Put one forward and sit down. The bendable leg is bent at the knee at an angle of 90 °. Repeat 30 times.
• Legs apart, bent at the knees, arms raised (for weighting it is allowed to use dumbbells). Gradually sit down. You do not need to fully squat (in this case, the legs and reed will be tense). Repeat 30 times.
• Lie down, put your feet as if you were walking. Raise the pelvis and tighten the buttocks at the same time, slowly lower it. Repeat at least 40 approaches. Everything should be done slowly.
• The position is the same as in the previous exercise, only the legs need to be raised and supported on the support. Raise and lower the pelvis slowly. Performing this exercise, you can simultaneously bring the buttocks, stomach and legs back to normal.

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Simple exercises for slimming legs

Running is an effective leg exercise, but not everyone can afford it for health reasons.

Therefore, you can opt for simple exercises that will quickly put your legs in order:

• Standing position, legs straight, 20 swings forward and to the side.
• Get on your knees, rest your palms on the floor. Slowly lift each leg up so that the foot is horizontal to the ceiling (repeat 30 times).
• Take the starting position as in the previous exercise and swing your legs - 30 swings each.

Complex with Daria Lisichkina for legs and hips

Daria Lisichkina is a famous fitness trainer. She has developed an excellent technique to keep the body in excellent condition. The complex is designed for classes of any difficulty level. When performing exercises from Daria Lisichkina, you also need to breathe correctly.

• Press for beginners. Lying on the floor, put your hands behind your head, connect your legs at the feet, at the same time raise them together with the body. Repeat - 20 times.
• Chest muscles - sitting on the floor, pose "in Turkish". Hands on your shoulders, make circular motions slowly back and forth. It must be repeated at least 30 times.
• For beautiful thighs - lie on your side. Raise your leg slowly, then change sides and do the same. Repeat 50 times for each leg.

Complex for a week with Anita Lutsenko

The Anita Lutsenko complex involves getting rid of extra pounds in the leg area. It is designed for a week. All classes are conducted with energetic music, and first a warm-up is done to warm up all the muscles.

• The legs are spaced 30-40 cm apart, each foot is raised in turn and placed on the toe. Repeat 20 times. In parallel, you need to sit down.
• Starting position feet shoulder width apart, hands in the lock behind the head. Alternately raise your legs in 5 sets.
• Lie on the floor, rest your palms on the floor.Jump back, stretch the body, and do one push-up. Repeat 20 times.

Complex with Laysan Utyasheva

The set of exercises from Leysan Utyasheva is suitable for all age categories. You don't need to have sports skills or gymnastic stretching to do it.

• Hands behind your head, lie on your stomach, pull the body as much as possible, bending back (8 times).
• Lie on your back, spread your legs 40-50 cm apart and rest on the floor. Raise your head and shoulder blades at the same time. Do 8 sets.
• Bend your legs while lying on your stomach, raise your body back. You need to stretch as much as possible, repeat 8 times.
• Put your hands behind your head while lying on your back, raise your torso. Repeat 8 times.

There should be no intervals between workouts, it is better if the workout is carried out every day. It is permissible to do the weekend on Saturday and Wednesday.

Complex with Elena Silka

According to Elena Silka's complex, classes should be held outdoors and with live music.

1. The complex begins with a warm-up. Pull the socks to the sides, repeat 30 times.
2. Further, the lesson becomes more difficult. In the process of dancing, you need to start squatting.
3. The next exercise is forward lunges, you need to repeat it 20 times.
4. Jump in place at least 20 times.

The main advice from Elena Silka is the key to effective training, good mood. This is the only way the body will be able to "release" those extra pounds.

Pro tips: how to keep your legs and hips in perfect shape forever

In addition to good insistence during classes, there are several more rules that should be followed.

• You need to move more.
• Physical activity should be chosen as feasible for the body. You should not load the body with exercises if you do not have the strength to complete them.
• Start your workout with a warm-up.
• Muscles should always be in good shape. You need to train regularly.
• Training shoes should have thick soles.

In order for the body to be fit, exercises for slimming legs and hips should be regularly performed at home.

During training, you need to remember that in addition to a beautiful appearance, classes give an energy boost for the whole day.

Video about exercises for slimming legs and hips

A set of exercises for weight loss:

How to quickly and effectively lose weight in the legs and hips: