Exercises for weight loss at home. Exercises for the buttocks

Recently it has become fashionable to go to Gym, take a long-term membership to a fitness club, have a personal trainer and adhere to an individual training program. There is nothing wrong with this, because the result justifies the costs. But don't be jealous. If you lack financial resources, you can always find an alternative.

If you choose the right exercises for losing weight at home and start doing them regularly, you can achieve both figure correction and weight loss through your own efforts. The main thing is motivation and the ability to eliminate distractions during training.

Rules

The first mistake of beginners who plan to train at home is that they want to find a training program for fast weight loss. Having completed the complex, they hopefully step on the scales and ask their relatives if they have noticed any changes...

I don’t want to upset such enthusiasts, but even the most effective exercises do not give such quick results. If you are on the path to weight loss, you need to immediately prepare yourself for the fact that it will be a long one. So be patient and first learn the basic rules of home training - can you stick to them for several months?

You will need a training program, which should indicate the time of the training, duration, type and specific exercises. If you are compiling it for the first time, use ready-made ones that can be downloaded on the Internet.
Combine anaerobic exercises (working with dumbbells and other equipment) with aerobic exercises (cardio training). For the first it is better to choose evening hours, for the second - morning.
Don’t get hung up on one complex, try to change it as often as possible, muscles tend to get used to the same loads.
Everyone wants to choose light exercises so as not to overload the body, which has become lazy after winter. But if your goal is to lose weight, you will have to work, and not 15 minutes a day, but on average - at least an hour. The more you feel sorry for yourself, the more invisible the results will be.
Daily workouts are not suitable for beginners. There should be an interval of 1-2 days so that the muscles can rest. Over time, you can shorten this gap, but only after reaching a certain level of physical fitness.
Approximate scheme for beginners: duration of the first lesson - 15 minutes. With each subsequent workout, add 10 until the target is 45 minutes. This is the ideal time.
At first you can do simple exercises, but no more than 2 weeks.
Half an hour before training you can drink a glass of water room temperature. After that, this can only be done after half an hour.
Buy comfortable sportswear and shoes, as well as the necessary equipment.
And most importantly, watch how you eat. If you continue to consume fast food and soda, consider that 45 minutes of even the most intense exercise will go down the drain.

This is interesting. Interval training burns more fat and calories, which means it promotes weight loss more intensively.

Types of exercises and types of training

Exercises can be:

Power

This is lifting a barbell, working with dumbbells, pull-ups, abs, etc. They help increase muscle mass, give strength. They are good for weight loss because they burn energy well, which is primarily taken from carbohydrates. They form the basis of anaerobic training. Are different complex technology performance and heavy weights. Very intense.

Cardio training

For weight loss, cardio exercises are more useful, which include jumping in place, squats, turns, bends, etc. They have a very beneficial effect on the heart, improve endurance, but most importantly, they effectively reduce body weight by burning fat. They form the basis of high-repetition aerobic training.

Stretch

For the belly:

Lie on your back, put your hands behind your head, keep your legs straight. Raise your body, touching your knees to your chest. Slowly return to the starting position.
Lie on your back, bend your knees, put your hands behind your head. Twist so that your elbow touches the knee of the opposite leg.
Lie on your back, put your hands behind your head, keep your legs straight. Raise your legs to an angle of 45°, hold them as long as possible. You can wiggle up and down or do scissoring.
Lie on your back, spread your arms to the sides, slowly raise your straightened legs until they are perpendicular to the floor. Lower them just as slowly. The exercise is considered ideal for losing weight in the abdomen and sides.

For the back:

Lie on your back, extend your arms. Bend your knees. Rhythmically raise your pelvis and lower it.
Lie on your back, extend your arms. Bend your knees. Raise one of them up or place it on the opposite knee. Rhythmically raise your pelvis and lower it.
Lie on your back. Raise your straightened arms up. Tear off the hips of the floor. Slowly lower your legs. Stretch out following your arms, lifting your body (its upper part) off the floor.
Lie on your stomach. Try to lift your limbs off the floor at the same time.

For a more complete set of exercises, see.

For hands:

Take a lying position. Place your knees on the floor. Do push-ups.
Stand with your back to the edge of the sofa, put your hands on it. Straighten your legs and relax. Bend your elbows. At the lowest point, reach the floor with your buttocks. Straighten your arms.
Stand up straight, stretch your arms out in front of you so that they are parallel to the floor. Hold them like this for as long as possible.

For a more complete set of exercises, see.

Strength exercises

Dumbbells will come in handy here (2 kg for women, from 5 kg for men). The right approach in this part of the program - performing all positions to the point of exhaustion, gradually increasing the load either through additional weight or through repetitions.

Squats. Hold dumbbells in straight hands, keeping your back straight. Move your pelvis back and sit down. Your knees should not go beyond the edge of your socks.
Stand up, hold dumbbells in straight arms, palms facing out. Bend your elbows, lifting the dumbbells toward your shoulders, but leaving your elbows motionless.
Lunges. Hold dumbbells in straight arms. Take the widest possible step forward with your right foot, squat slightly, and return to the starting position. Repeat with the other leg.
Tilt your body at an angle of 45°, move your pelvis back, bend your knees slightly, keep your back flat and straight, lower your arms with dumbbells down. Bend your elbows, pulling the weight toward your waist.
Hold dumbbells on your hips with straight arms. Lean forward, keeping your back straight. Pull your pelvis back so that the dumbbells drop smoothly down, sliding along your legs. Bring them to the middle of the shin, then return to the starting position.

You can take this complex as a launching pad. First, master the technique. If something doesn't work out, watch the video tutorials. Do as many times as your physical fitness allows, but gradually increase both the number of repetitions and the pace.

As soon as all this becomes automatic, look for another system to load the body to the maximum.

Hitch

Any system of exercises at home or in the gym must have a proper beginning (warm-up) and end (cool-down). It restores breathing, blood circulation and relaxes muscles, ensuring a smooth transition of the body from intense activity to a state of rest. To lose weight, you can include the following exercises:

walking in place;
squats;
jumping rope;
bends;
swings;
rotation of the body.

In principle, the selection of exercises for a cool-down can be exactly the same as for a warm-up. At home this is quite acceptable. This part of the workout does not take much time (10 minutes), but it is enough for the body.

Remember! Physical exercises to be performed at home should be moderate, enjoyable and invigorating, not too strenuous.

Features of classes for men and women

Now, as for which exercises are more suitable for women (we’ve already talked about this), and which ones are more suitable for men. For example, the complex described above will be ideal for girls. It pumps up the buttocks, inner thighs well and reduces the size of the waist. For representatives of the stronger half of humanity, it will seem too easy, especially in terms of strength loads.

Therefore, we offer a special list of exercises for men so that they can lose weight, get six-pack abs, and pectoral muscles develop.

Twisting.
Squats.
Dumbbell/barbell press.
Lunges with dumbbells/barbell.
Swings with dumbbells.
Push ups.
Jumping rope.
Plank.
Pull-ups.
Press.

Just because you don't go to the gym doesn't mean you can't lose weight at home. The main thing is regularity of classes, adherence to the regime, healthy image life and positive emotions.

Losing weight is not a quick process, you need to make every effort, choose an individual exercise program, diet and cosmetic procedures. The main rule of success is regular physical exercise. Without them, even the most strict diet will not give full results.

Read in this article

Rules for doing physical activity at home

There are no truisms for performing daily physical exercises at home, but there are a number of recommendations from experts:

A full set of exercises for weight loss involves 60 minutes of exercise. You can allocate so much time every day, so you shouldn’t skip workouts - the effect will not be so pronounced.
The room in which classes are held must be ventilated - oxygen increases the rate of metabolic processes several times, which leads to rapid burning of fat. But we must remember that a draft is the enemy of health; during increased sweating (inevitable during physical activity), it leads to colds and even pneumonia.
You need to choose comfortable clothes that do not restrict movement, but you can refuse shoes. It is better to give preference to natural fabrics - synthetics cause severe irritation when in contact with sweaty skin.

You can speed up weight loss with the help of - they will help to form a beautiful relief. You need to start with minimum weight– 0.5 kg each dumbbell, gradually adding weight and bringing it up to one and a half kg each.
The training time is selected individually. You can do this during the day or in the evening. It is important to plan your activities in such a way that you do not eat food for 2 hours before and after them.
A warm-up is definitely needed - the muscles will warm up, the joints will become more mobile, and the body will prepare for aggressive physical activity. For 10 minutes you need to run in place, make swings and circular movements with your arms/legs, and squat.
After base complex It will be useful to perform 50 - 100 jumps. After this, you can relax - raise your arms up and sharply lower them down, shake your lower limbs, perform 2 - 3 deep and slow bends.

Exercises for weight loss every day

Trainers and fitness instructors created complexes for each problem area of the body - abdomen, legs, arms. If you need a comprehensive approach to losing weight, then they should be performed all at once in one workout, but as you lose weight, you can focus on the necessary part.

Complex for the belly

Experts say that only these physical exercise It cannot be performed without working out the rest of the body. They will not help you lose weight, but they will provoke an increase in muscle mass on the sides - the waist will disappear completely, and it will be very difficult to correct this situation. You can achieve maximum results by performing a complex for the abdomen with different amplitudes:

« » . Lie on your back, bend your legs knee joints, place your feet shoulder-width apart, place your hands behind your head and lock your fingers. As you inhale through your nose, lift your head and shoulder girdle off the floor. As you exhale through your mouth, we return to a lying position. The lower back and buttocks remain motionless; you need to perform 20 - 30 repetitions with a slow amplitude.

"Press". The starting position remains unchanged, but you need to lift your entire body off the floor, trying to get as close to your knees as possible. The speed of this exercise is greater than the previous one, but there is no need to make sudden jerks. We repeat the lifts 20 - 30 times.

Leg raises. You need to sit on the edge of a chair or bench, lean back slightly and lean on your palms. As you inhale, the legs bent at the knee joints are pulled towards the body, and as you exhale, they return to their place. The amplitude is small, breathing should be even and through the nose, the exercise is repeated 20 - 30 times.

Lie on your back, raise your legs above the floor and spread them apart, pointing your toes towards you. This exercise works the muscles inside hips - this is where they are most often noted body fat and sagging skin.
Without changing position, raise your legs one by one, achieving formation right angle with a basin. The toes are pulled towards you, the amplitude is not high, you need to do at least 20 repetitions on each leg.

The most effective exercise for losing weight in your legs is running in place at different speeds. First you need to jog, then increase speed, and then start running with your legs bent at the knee joints. You need to do this exercise every day for 10 to 15 minutes.

Facial exercises

The complex takes only 20 - 25 minutes, and the result will not only make your face thinner, but also increase the firmness and elasticity of your skin. The most effective exercises will be:

take a pencil to your lips and “draw” letters, words or numbers in the air;

stretch your lips forward and chant vowel sounds in any order;
put your palms on your shoulders, cross your arms over your chest, and move your head forward/backward, right/left;
tilt your head back and move your lower jaw back and forth slowly, with tension, as if someone is offering resistance.

Each exercise is done for 4 - 5 minutes, after finishing the complex you need to lower your head down, close your eyes and relax your facial muscles - it will seem to sag, lower jaw will go down spontaneously.

Breeding. Take a standing position with your body slightly bent, arms with dumbbells down. Slowly, with tension, the upper limbs are spread to the sides until a line parallel to the floor is formed, and immediately return down. A minimum of 20 repetitions must be performed.

After finishing the workout, you need to remove the dumbbells, stand up straight, first stretch your arms up, then lower them down and shake them - the tension will be relieved.

Daily weight loss exercises at home are the key to uniform, “correct” weight loss. If you add a moderate diet to them, the results will be quick and impressive.

Useful video

For a set of exercises for every day for weight loss, watch this video:

Achieving an ideal figure is quite possible at home. To do this, you need to review your diet and, of course, exercise regularly. Many experts recommend exercises for every day for an ideal figure in the format of circuit training, which effectively helps burn excess fat and work on problem areas. There are many options for such training. Let's consider what they can be.

Circuit training is a set of 4-8 exercises for the whole body, repeated in several circles. They must be performed at the fastest possible pace, one after another without breaks or very short. There are stops only directly between circles. You can train with your own weight or with additional weights.

Exercises in circuit training involve working all muscle groups of the body. Even if you only want to correct one area, don't forget about the others. If you have more variety in your exercises, the load will increase and you will be able to burn more calories, which means your workout will be more effective. If you have a specific problem area, add exercises for it to the circle.

The basic rules of fat-burning circuit training are as follows:

Circuit training includes 4-8 strength and cardio exercises that load the entire body.
Exercises must be performed in one approach, without a break, one after another. Or the minimum break is 10-20 seconds.
Exercises can be performed for time or counting (at least ten repetitions or at least 20 seconds in time).
Rest between circles is 1-3 minutes.
You can determine the number of laps yourself, but usually the workout lasts about 30 minutes.

To lose weight, it is recommended to devote half an hour to training 3-5 times a week (without warm-up or cool-down). Since you are exercising without a trainer, it is important to properly regulate the load. It should not be excessively high, but even if it is insufficient, there will be no progress. Gradually, you can increase the duration of training, the weight of the weight, increase the speed of execution, and reduce the rest time between circles.

Circuit training has the following benefits:

They help burn fat intensively. Thanks to exercises for all muscle groups, the body will become elastic and toned.
Circuit training strengthens muscles, improves endurance of the heart and muscular system, and provides the correct stress on the cardiovascular system.
The duration and intensity of the load can be adjusted independently. You can also develop complexes yourself, choosing certain exercises.
Circuit training saves time because it is very energy intensive. They make it possible to speed up metabolic processes and activate fat burning processes in the body.
For training, minimal equipment will be enough.

It should be taken into account that such training also has certain contraindications, which include the following:

if you have a weak level of physical fitness, it is recommended to first train in a less intense way;
cardiovascular diseases;
recent trauma and surgery;
dysfunction of the joints and musculoskeletal system;
pregnancy and postpartum period.

If you have any health problems that are incompatible with active exercise, you should consult your doctor before starting training.

A set of exercises for losing weight at home every day for girls

Let's look at a ready-made circuit training exercise scheme that girls can use to lose weight. If some of them do not suit you, you can exclude them, use a modified version, or replace them with other exercises.

Below is complex training, which includes the most different exercises to work on all problem areas of the body. This allows you to make your classes as effective as possible. The program includes the following types of exercises:

Cardio exercise for working out the abdomen: running with high knees, burpees, crabs, horizontal running, jumping with legs raised in a plank position.
Cardio exercise with an emphasis on the legs: side jumps, 180 degree jumps, lunge jumps, wide squat jumps, sumo squats with jumping.
Exercises to work the upper body: push-ups, triceps push-ups, dumbbell shoulder press, bent over raises, biceps curls.
Abdominal exercise: crunch, double crunch, leg touch and lift, Russian twist.
Plank exercise: shoulder touch, leg abduction, plank walk, side plank.
Leg exercises with weights: side lunge, forward lunge, standing lunge, deadlift, dumbbell squat.
Leg exercises on the floor: leg swings, scissors, side leg raises on all fours, side leg raises in a kneeling position, bridge leg raises.

The best option is circuit training, which includes one exercise from each group. If an exercise must be performed on both sides, such as lunges, it is recommended to alternate sides in a circle.

The exercises are distributed over five days. You can train 3-5 times a week, for example, Monday, Wednesday, Friday, or devote everything to training weekdays, and on weekends, give yourself rest or do light cardio exercises.

The number of laps and duration of execution can be set individually. If you are a beginner, you can use this scheme:

Each exercise is done for 20-30 seconds or repeated 10-20 times.
Rest between exercises can be 10-15 seconds.
Rest 2-3 minutes between circles.
The total duration of the workout is 30-40 minutes.

For more advanced people, you can increase the load:

Perform each exercise for 40-50 seconds or repeat 15-30 times.
Rest 5-10 seconds between exercises.
Rest between circles is 1-2 minutes.
Let the workout last 30-40 minutes.

Let's look at approximate sets of exercises for every day for losing weight at home for each of the five days. It is recommended to perform the exercises in the given order, since they are located precisely so that individual muscle groups rest and breathing is restored after cardio exercises.

Monday

Jumping to the side.
Shoulder touch from plank.
Squats with dumbbells.
Press crunches.
Burpee.
Raising the leg to the side in a position on all fours.
Bicep curls.

Tuesday

Bent-over arm raises to work your back.
Jumps 180 degrees.
Leg raises.
Lunges in place.
Leg abduction in plank position.
Running with high knees.
Swing your legs up.

Wednesday

Side lunges.
Horizontal running.
Russian twist.
Exercise "scissors".
Push ups.
Jumping into a wide squat.
Side plank.

Thursday

Dumbbell press for shoulder muscles.
Jumping from lunges.
Double twists.
Deadlift.
Exercise "crab".
Leg raises to the side in a kneeling position.
Walking in a plank position.

Friday

Lunges forward.
Triceps push-ups.
Jumping with legs spread in plank position.
Gluteal bridge.
Exercise "spider".
Sumo squat with jumping.
Foot touching.

Let's look at another example of training that can be considered universal.

Squats. You can use both classic squats and their different variants. If you use weights, then its weight should allow you to perform required amount repetitions.
Plank. The plank works great for your abs, back, and legs. Start with 30 seconds and gradually increase this time. You can do different types of it: lateral, with alternate lifting of the left/right arm/leg.
Lunges or chair lifts. You can perform different lunges: forward or backward, to the side. Lunges and chair lifts can be alternated: 1st and 3rd rounds of lunges, 2nd and 4th rounds of lifting. These are essentially just variations of one exercise. To increase the load, you can pick up dumbbells.
Push-ups/pull-ups. Beginners can do push-ups from their knees. In the gym, you can replace them with dumbbell presses. Pull-ups are done with different grips. At home, beginners can do pull-ups by pushing off a chair with one leg. Push-ups and pull-ups in circles can be alternated. If there is no bar, you can only perform push-ups.

Regardless of which set of exercises for women to lose weight at home every day you choose, there are a number of recommendations that you should follow:

Begin your session with a short cool-down and end with a cool-down that includes stretching exercises.
Even at home, it is recommended to exercise in sneakers.
Drink enough fluids. It is recommended to drink a glass of water before starting class and two glasses after it. During your workout, if you feel thirsty, take a few small sips.
You can't train on a full stomach. The last meal should be no later than 1.5-2 hours before training.
High-quality circuit training is aimed at working all muscle groups. You can do exercises only for the target zone, but in in this case performance will be lower.
Remember that to lose weight you need not only to exercise regularly, but also to eat right. Try to analyze your diet, eliminating as much as possible everything harmful from it and enriching it healthy products that promote weight loss.

A set of exercises for losing weight at home every day for women: video

On the Internet you can find a huge number of videos with different circuit training programs. We offer five video lessons from experts that you can use at home.

You can achieve a truly slim, toned figure only by doing... special exercises for each of the zones. Physical activity will strengthen your muscles, increase endurance, and give you an invaluable feeling of health. We offer you a simple but effective complex for daily activities.

Exercises for every day for weight loss - rules

Only regularity will allow you to enjoy the result - beautiful body without excess fat. The exercises will not take you more than an hour, so they can be done every day. If you lack time, take breaks of 1 day.
Gradually increase the number of repetitions to increase the load on problem areas and prevent your body from getting bored. However, beware of overwork at the initial stage if you have not previously engaged in sports.
Where possible, after some time, add additional weight - weights for the arms, legs, abs or dumbbells.
Exercise in a well-ventilated area. Oxygen is extremely important during physical activity. In addition, it accelerates the process of fat breakdown in the body.
If your goal is to lose weight, don't eat 2 hours before and 2 hours after your workout. Allow the body to use its own fat reserves rather than glucose from food.

A set of exercises for weight loss for every day

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Plie is an unusual variation of squats. Place your feet a short distance apart and turn your toes to the sides. The heels and toes of both feet should be in line. Squat deeply in this position at least twenty times.
Regular lunges 10 times with each leg are a classic for strengthening the muscle tissue of the thighs and buttocks.
Standing straight, press your back against the wall. Start squatting until your thighs are parallel to the floor. Freeze and try to stay in this position for as long as possible. Start with 30 seconds, increasing the time in the squat each day.
Jump, lifting both feet off the floor, at least a hundred times. A jump rope will help you with this exercise: it will not let you relax and will make the exercise more fun. But even without this apparatus, jumping is one of the most effective exercises for every day for losing weight. Photo slender legs- namely, slender legs that will be the result of your efforts - should be a motivation for every girl to increase the number of jumps every day.

Classic push-ups - there is nothing better for. Start with 10 push-ups, adding 1-2 more times to this number every day.
Lie down on flat surface, arms with dumbbells 0.5-1.5 kg spread to the sides. Start lifting smooth hands up and bring them together in front of you, then lower them back to the floor.
For flat stomach Tighten your abdominal muscles and pull in your stomach. Repeat several times. This effective exercise can be performed throughout the day, when you are resting or working.
A thin waist can be achieved by twisting a hoop or massaging a hula hoop. Just 20-30 minutes a day simple movements with a hoop - and after a few weeks you will notice a significant reduction in fat

Sedentary lifestyle, unhealthy diet, bad habits, stress affects appearance and well-being. They are also the reason for recruiting excess weight, which spoils a woman’s figure and mood.

Systematic fitness classes are considered an effective way to burn fat for girls. Good results You can achieve it at home, without going to the gym. It is enough to master a set of exercises for weight loss, know the specifics of preparing and conducting a workout.

Proper warm-up

The success of the upcoming training depends on a quality warm-up. If you neglect this stage, you risk injuring your muscles and joints or feeling unwell during exercise.
A proper warm-up includes working out different groups muscles, starting from the upper body, smoothly moving to the lower.

Here is an approximate set of actions for warming up:

Stand straight, feet shoulder-width apart, hands on your waist. Rotate your head up and down, touching your chin to your chest and moving your head back to the sides. Do each exercise slowly.
Lifting the shoulders up and down, circular rotations back and forth.
Extend your arms in front of you and alternately move one of your arms back as far as possible.
Hands clasped in front of the chest. Rotations of the upper part of the body to the sides, the lower part is motionless, the feet are pressed to the floor.
Bend to the side to stretch the oblique abdominal muscles. One hand is on the waist, the other stretches to the side.
Tilt the body down, reach the floor with your fingers. Hold the position for 10 seconds.
Leg Lunges: Alternately take a wide step forward, transferring your body weight to your supporting leg. The angle at the knee is 90°.
Feet shoulder-width apart, legs slightly bent, palms on knees. At the same time, turn your knees inward, then outward.
We stand up straight, leaning on the full foot of one leg, and move the other to the toe. Rotate your foot on your toes clockwise, then counterclockwise. We do the same with the second leg.
Run in place for a minute.
Take a deep breath as you raise your arms above your head. Then exhale deeply and lower your arms.

What you need to know about working out for weight loss

When striving for the figure of your dreams, do not forget about the basic rules of preparation and training. Best result in the fight against excess weight can be achieved by combining strength and aerobic exercise.

Types of trainings

Strength training is carried out with additional weights and is aimed at developing and strengthening muscles. Sports equipment is used as weighting agents - barbells, dumbbells, limb weights and exercise machines.

Aerobic or cardio training improves the functioning of blood vessels and the heart, activates metabolism and, due to an active rhythm, allows you to burn fat.

Time spending

There is no difference what time of day is best to train. It all depends on the person’s capabilities: work schedule, daily routine and health status.

Some trainers recommend doing weight loss workouts in the morning on an empty stomach. This is due to the fact that after a long sleep and before breakfast, blood sugar levels are reduced, so the body is forced to draw energy from fat rather than from carbohydrates. As a result, morning workouts allow you to lose weight faster and better than evening workouts. In addition, cardio load starts all internal processes and helps to cheer up.

If you have serious diseases, especially heart diseases, you need to consult a specialist. He will give recommendations on selecting and performing exercises for weight loss.

The degree of load in the morning and evening is different. In the 1st half of the day the intensity sports activities should be low, and in the 2nd half of the day - higher.

Meals before and after

About the fact that a balanced diet without harmful products affects your well-being and figure by 70%, any trainer will tell you.

As for the peculiarities of eating before training, the main rule is a full “load” of proteins, fiber and complex carbohydrates. You should have a meal at least an hour before playing sports. When you start your workout, you should have a moderate feeling of fullness.

Immediately after training, it is better to give preference to fresh fruits, for example, eat green apple. After 30-40 minutes, you can eat protein foods, and after two hours, complex carbohydrates.

Frequency of classes

The frequency and duration of training is determined individually. Golden Rule– regularity and constancy. It is advisable to conduct classes throughout the week at the same time: this will make it easier to accustom yourself to a routine and adjust your internal biological clock.

You shouldn't train every day unless you are preparing to compete! By giving a lot of physical activity every day, you risk exhausting your body in short time and develop health problems.

The optimal amount of training for a beginner is 2-3 times a week, 15-20 minutes each, for an advanced person – 4-5 times a week, 40-120 minutes each. The time allotted for training depends on the preparation of the body and the type of load. Cardio training is shorter in time - no more than 45-50 minutes than strength training - 1-2 hours. The ratio of aerobic and strength training is determined individually. The only caveat is that at the stage of losing weight, the amount of cardio training should be equal to the amount of strength training, or 1-2 more.

A set of exercises for slimness

We offer an approximate training program for weight loss, where each day is designed to work a specific muscle group. Alternate these days to evenly work on problem areas. You can perform all of the exercises listed, or some of them if you are new to the sport.

For classes you will need:

a bottle of fresh water;
fitness mat;
sportswear and shoes;
dumbbells or weights for arms and legs.

One workout lasts 45-60 minutes.

Day 1: Legs and buttocks

This complex is designed to tighten and develop the calf and gluteal muscles. Special attention focused on the most problematic areas - the inner thigh, riding breeches and buttocks.

Leg raises to the side with support

Starting position is the same as in the previous exercise. Only now you will raise your leg not up, but to the side. You can also use additional weight to make it more difficult.

Total - 15 times on each leg, 2 approaches.

Raising the pelvis on the surface

Sit on the edge of the sofa, sports bench or chair, rest your hands on the seat and lower yourself so that your shoulder blades are on the surface, and the lower part of the body is overhang, the angle at the knees is 90°. Lower your pelvis as low as possible above the floor, placing support on your heels, and then return to the starting position. When lifting up, try to tense your buttocks as much as possible. You can stay in the upper position for 5-10 seconds.

Repeat the exercise 20 times for 2 approaches.

Wall Squats

Stand with your back to the wall, the distance between your feet is no more than 5-10 centimeters. Lower your body until your thighs are parallel to the floor, touching your back to the wall.

Repeat the exercise 30 times.

Raises with legs raised

Lie on your back, lean your straightened legs against the wall, stretch your arms above your head. As you exhale, lift your body and touch the wall with your hands, while spreading your legs to the sides. Then bring your legs together and return to the starting position.

Do the exercise 25 times.

Static squat against a wall

Stand with your back to the wall, lowering yourself into a squat position so that the angle of your knees is straight, your shoulder blades are pressed tightly against the wall, and one leg is crossed over the other. Stay in this position for 30-40 seconds with support on one leg, then for the same time with support on the other.

Plie squat with jump

When performing the exercise, make sure that your knees are parallel to your feet and do not go beyond your toes, and keep your back straight. Squat in the plie position, and when lifting up, do a small jump on both legs. As you inhale, lower your thigh until it is parallel to the floor. After jumping, land with your knees bent.

Number of repetitions - 15 times.

Lifting one leg up with a cross leg

Take a position lying on your side, raise yourself on your elbow. Bend your upper leg at the knee and place it in front of your lower leg on your foot; you can hold it with your hand. Raise your lower leg as high as possible, feel how it works inner surface hips. Repeat the same on the other side.

Perform the exercise 15 times on each leg, 3 approaches in total.

Tilt the body back from the knees

Get on your knees, bring your arms out in front of you, straight posture. Bend your body back as far as possible without bending your lower back. Repeat the exercise 15 times for 2 approaches.

Gluteal stretch

From a standing position, with your legs together, tilt your body down and try to touch the floor with your palms, hold for 5-10 seconds, then slowly lift your body up.

Day 2: Abs

To tighten your stomach, you should pay attention to all parts of the abs. The exercises are designed to work the oblique, rectus and lower abdominal muscles.

Side crunches

Lie on your back, bend your legs, place your feet on the floor, place your hands on the back of your head. Raise and rotate your body alternately in different directions, reaching with your elbow towards the opposite knee. Perform the exercise slowly, without jerking.

Do 15-20 repetitions on each side, 2 sets in total.

Classic twist

The position is the same as in the previous exercise. Perform straight body lifts.

Total - 30 repetitions for 2 sets.

Stand in plank

If you find it difficult to stand on straight arms and toes, there are two alternative options: either go into a stand on your elbows, or transfer your weight to your legs, bending them at the knees and fixing them crosswise. Correct execution of the plank implies that your back is straight, your head is not lowered or thrown back, your shoulder blades are in a static position, your arms are slightly bent at the elbows, shoulder-width apart.

Take a horizontal position, placing your palms and toes on the floor. Once you have timed yourself or started the timer, get into the correct position.

Standing time is from 30 seconds to 2 minutes.

Side plank stand

Lie on your side, lift yourself up with your arm straight, lift your hips off the floor, and keep your feet together. Hold this position for the agreed time. Then switch hands and repeat the same on the other side.

Time - from 30 seconds to 2 minutes.

Reverse crunches

Lying position, arms at your sides, legs extended. By tensing your abdominal muscles, slowly lift your legs and pelvis up, transferring your weight to your shoulder blades, as if you want to go into a candlestick position. Raise your pelvis as high as possible above the floor, stay in this position for a couple of seconds, then return to the starting position.

Balancing

Sitting on your buttocks, raise your straight legs above the floor, stretch your arms in front of you. Stay in this position for 15-20 seconds. Breathing is calm and your back is straight. Try to tense your abs as much as possible while maintaining your balance.

Pulling your legs to your chest

From a horizontal position, rise on your palms, arms bent at the elbows, calves suspended and parallel to the floor. Lower your body and straighten your legs at the same time. When you lift your body, bend your knees and pull them towards your chest. Repeat the exercise 15-20 times.

"Pendulum"

Lying on your back, lift your straight legs together. Take turns lowering them first to the right, then to the left, without turning your body. Repeat 15 times.

"Climber"

Starting position – plank with straight arms, back straight, stomach tucked in, top of head directed forward. With an exhalation, we pull the right knee to the chest, and with an inhalation, return to the original position.

Total - 25 times.

Stretching exercise “Snake”

Roll over onto your stomach, lean on your straight arms with your palms on the floor. Looking at the ceiling, hands under chest. Raising your body slightly above the floor, bend at the lower back and feel the tension in your abdominal muscles.

Day 3: Chest and arms

The ideal of any girl is toned breasts and slender arms. These exercises will help you get these areas into shape.

Wall push-ups

Go to the wall, bring your legs together and lean your hands on the wall. With your body weight on your toes, place your hands slightly wider than your shoulders and begin push-ups. The back, neck and legs are straight and motionless, only the arms are involved.

Push-ups with leg elevation

Choose any flat, stable surface - table, chair, sports platform - and start doing push-ups. As you go down, alternately lift one of your legs up.

Total - 15-20 times.

Changing hands with dumbbells

Lying on the floor, pick up small dumbbells. Alternately raise and lower your arms without touching the floor. The speed of changing hands should correspond to the rhythm of breathing.

We perform 15 times, 2 approaches in total.

French press standing

Take one dumbbell in both hands, lift it above your head and lower them together behind your head, then straighten it back. Can be performed both sitting and standing.

Number of repetitions – 20 times.

Alternate arm raises while standing

From a lunge position on either leg, rest your arm bent at the elbow on your knee. We bring the other hand with the dumbbell up, then lower it and place it behind the knee. Raising the dumbbell, we bring the shoulder blades together.

Total - 15-20 repetitions for each hand.

Lying dumbbell raises

Lying on your back, press your shoulder blades to the floor, take dumbbells in your hands and bring them together. Holding the dumbbells, raise your arms above your chest, pause at the top and slowly return to the starting position.

Bench press

Lie on your back with your knees bent and your feet flat on the floor. Raise your pelvis as in the glute bridge exercise. Bend your elbows at a right angle without lifting your triceps from the floor. Take a deep breath, and as you exhale, press the dumbbells up. Then, while inhaling, lower the dumbbells again, returning to the starting position.

Do 15 times.

Raising your arms bent at the elbows while standing

Feet are shoulder-width apart, gaze is directed straight, arms bent with dumbbells in front of you at chest level. Slowly raise your arms up until your elbows are level with your nose. Then slowly lower it down.

The exercise is performed 10 times.

Dumbbell biceps curl

Take dumbbells in your hands. Bend your elbows synchronously without lifting them from your body.

Total - 15 times, 2 approaches.

Dumbbell lateral raises

Slowly and simultaneously raise your arms with dumbbells to the sides.

Repeat the exercise 10-15 times.

Carrying dumbbells out in front of you while standing

Feet shoulder-width apart, back straight. Take the dumbbells with an overhand grip and lower your hands to hip level. As you inhale, raise your arms in front of you to shoulder level or slightly higher. Do not allow the dumbbells to touch and do not extend your arms completely at the bottom.

Triceps stretch

Cross your arms behind your back: right hand stretches from below, the left from above. Stretch your arms as much as possible to stretch the muscles. Hold the position for at least 5 seconds. Switch hands.

Day 4: Cardio

To develop muscles, diaphragm, heart, and also remove fat deposits, active training is necessary. The total duration of any type of cardio exercise is from 15 to 40 minutes.

You can choose what you like best:

Running on the spot/treadmill/outdoors. For efficiency, alternate between running with high hip lifts and running with shin crunches.
Riding a bicycle/exercise bike.
Jumping with or without a rope. This includes a variety of jumps: crosswise, classic alternating, with high knees.
Any physical exercise without additional weight performed at a fast pace - for example, fitness aerobics or the Tabata system.

Be beautiful and slim!