A set of exercises for weight loss and a slim figure. A set of effective exercises to create a beautiful figure. Exercises for the abs

Offer 6 effective exercises for slim figure that you can easily do at home!

These will take you no more than 30 minutes a day. Perform each exercise in three approaches with a minimum interval. In one series, do 15-20 repetitions. If this an exercise as if bilateral (for example, the right and left legs are involved), perform at least 10 repetitions for each side. Include relaxation exercises in the training complex: step, with a ball, dumbbells of 0.5-1 kg each (can be replaced with water bottles).

From this six exercises for a slim figure choose three, one for each body part you need to tone. Combine them with a cardio workout. And, voila, every day you will have a different set of exercises!

Exercises for elastic buttocks

1) Starting position - lying on your back. Bend your legs at the knees and rest your feet on the floor. Raise your hips up - together the torso and the floor form a triangle.

A complicated version of the exercise for the buttocks: straighten one leg, bend the other. On a bent leg, lift your hips up while keeping the other leg straight.

3) Get on your knees and rest on the floor with your arms bent at the elbows. Do alternately swing your legs (straighten vigorously) up. Push up on your hands at the same time.

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Exercises for a thin waist

1) Lie on your back. First, lift straightened legs up, then the upper body, as if taking the position of a hammock (arms extended in front of you), and then swing with short movements, increasing the scope. At the same time, make a slight turn to the side.

2) Lie down on the floor as for push-ups. Grab a large ball with your feet and try to hold it between your ankles (feet lie on the ball). Rest on the floor on slightly bent arms, torso parallel to the floor. Perform turns to the sides of the body.

Fine Hand Exercises

1) Lie on your stomach. Bend your knees (feet up) and lift your torso on straightened arms. Do push-ups at a fairly fast pace, bending your elbows. (palms under you). With the correct tilt, the chin should be at a distance of 10 cm from the floor.

2) Stand against the wall, lean back on the ball. Take dumbbells in your hands. Bend your legs slightly. Do a squat (move your back along the ball), while raising your hands with dumbbells in front of you. Straighten up and put your hands down.

If you have gained excess weight, then use the sets of exercises developed by the team from California's Cal-a-Vie Health Spa, which will help you become strong, slim. This program will help you achieve the desired result. First results in 4 weeks!

TRAINING PLAN

Perform the complex twice a week, but not day after day. Do the exercises in order, each for 12-16 repetitions. One approach if you are still new to fitness, or two if you have been training regularly for at least a month. The last two repetitions of each exercise should be difficult. If not, add resistance.

YOU WILL NEED:

• Exertube with handles,
• dumbbell 1.5–2.5 kg,
• a pair of dumbbells weighing 4-5 kg,
• bodybar weighing 3–4.5 kg,
• step platform,
• ball weighing 1.5-3 kg.

Tic-tock squats

The muscles of the buttocks, legs and biceps work.

Stand in the middle of the exercise tube, feet shoulder-width apart, hands along the body, in each hold the handle of the exercise tube. Bend your elbows at a right angle, palms up. Squat down, keeping your arms in position and keeping your chest up (A). Stand with your weight on your left leg and lift your right leg off the floor (B). Try to keep your feet at the same distance. Return to the starting position and on the next repetition, do the exercise with the other leg.

"Sunshine"

The muscles of the chest and shoulders work.

Stand with your feet shoulder-width apart, put your left hand on your thigh, take a dumbbell weighing 1.5–2.5 kg in your right hand and raise it to shoulder level, palm pointing away from you. Take away right hand to the left perpendicular to the body (A), then lift it above your head, palm still facing away from you. Move the arm with the dumbbell to the right (B) and lower it in a circular motion to the level of the pelvis (C). Return to starting position and repeat. Repeat the exercise on the other side to complete the set.

with one hand

The muscles of the legs, buttocks and shoulders work.

Take a dumbbell weighing 4-5 kg ​​in your right hand and raise it to shoulder level, palm facing you. Stand with your feet wider than your shoulders, toes to the sides, left hand on the hip. Crouch slowly (A). Stand up, straightening your arm and turning it with your palm away from you, push the weight over your head. Stretch your left arm along the body and look at the dumbbell (B). Return to starting position, repeat. In the middle of the approach, change hands.

Lifting the bodybar behind the back

Stand with your feet hip-width apart, bend your knees slightly, take the bodybar and slide it behind your back. Hold the bodybar at buttock level, arms shoulder-width apart, palms facing away from you. Pull the bodybar back from the body by about the length of the foot (A). Now, bending your elbows, pull it towards the pelvis (B) - make sure that the palms are pointing up and the elbows are back. Straightening your arms, lower the bodybar to the buttocks. Repeat.

The secret of harmony has long been revealed. The main components in the difficult fight against overweight - proper nutrition, healthy lifestyle, sports and willpower. We will tell you how to get the perfect body in just 20 minutes a day by doing 10 essential exercises.

Maximum efficiency

Fitness trainers recommend exercising regularly in the morning - half an hour after waking up and on an empty stomach. To obtain a noticeable result, one should not concentrate on one problem area, but approach the issue in a comprehensive manner. The goal of "ideal body" is achievable with a systematic repetition of 10 exercises for each muscle group. Each exercise must be repeated 15 times in 2-3 sets. After several months of regular intensive training, the shoulders will become more graceful, the curves of the waist and hips will be smoother, and the gait will be light and confident.

Exercises for the neck and second chin

Target: thin neck without wrinkles and a second chin.

Withering neck skin and the presence of a double chin outwardly add more than five years to a woman's age. If other problem areas can be visually masked with the help of properly selected clothes and corrective underwear, then the closed neck area in most cases is a clear hint of a problem. Straightening chest, put your palms on your shoulders and try to pull your neck up as much as possible while pressing your fingers on your shoulders. Make sure your shoulders remain motionless. Inhale, count to 10, exhale. Repeat the exercise 15 times. Relax your body and lower your arms at your sides. Tilt your head as low as possible forward, then make a smooth turn to the left, bend your neck back, then to your right shoulder and back to your chest. Now repeat the exercise in the opposite direction. A set of exercises will help get rid of the second chin. Place your fists under your chin and, overcoming the resistance of your hands, open your mouth. Repeat the exercise 15 times.

Exercises for beautiful hands

Target: thin arms without the effect of "wings" in the upper part of the shoulder.

Exercises for biceps (anterior muscles) and triceps (rear muscles) will help to properly pump up the muscles of the arms and achieve a chiseled relief. For these exercises, you will need dumbbells weighing 1-2 kg. Take a dumbbell in each hand and spread your legs shoulder-width apart. Alternately bend your arms towards you and unbend. Do three sets of 20 reps for each arm.

The next exercise is performed while sitting. Sit on a chair, take a dumbbell in one hand and begin to slowly bend and unbend it. Repeat the exercise until you feel tired, then switch hands. With one hand, lean on the bench so that the body is parallel to the floor. In another - take a dumbbell. Bend and unbend your arm with a dumbbell, be sure to ensure that the upper part of the working arm does not come off the body.

Another exercise is also performed while sitting. Take the dumbbells in your hands, bend your elbows so that the dumbbells are at shoulder level. Gently extend your arms, lifting the dumbbells over your head. Fully straighten at the top elbow joints. Slowly return to the starting position. Repeat the exercise 15 times.

Exercises to strengthen the pectoral muscles

Target: high chest.

The female breast consists mainly of adipose tissue, so every kilogram, plus or minus, affects its shape and elasticity. With the help of exercises it is impossible to make the chest firmer, increase its size or change its shape, since it lacks muscle fibers, but regular exercise will help strengthen the pectoral muscles and can lift the chest. For this exercise, you will need a chair or a fitball. Lie on the surface with your upper back, keeping your torso on half-bent legs. Take a dumbbell in each hand, straighten them and hold above you. Slowly begin to lower your hands behind your head, as far down as possible. Taking a deep breath, draw in your stomach as you lower your arms. Returning to the starting position, exhale. Do four sets of 12 reps.

Perfect press

Target: elastic belly.

To achieve perfect press, it is important to remember that, in addition to exercise, reducing the calorie content of the diet contributes to the reduction of deposits on the abdomen. Drink more water, give up bad food habits - fast food, sweets, flour products, and start exercising your abs. Lie on your back and bend your knees, put your feet together, fasten your hands in the lock at the back of your head. Raise the body to the knees, slightly lifting the shoulder blades off the floor. The lower back should remain in place. Repeat the exercise 30 times in 3 sets. Lying on your back, bend your knees and lift your hips so that they become perpendicular to the floor, arms should be extended along the body. With the effort of the lower abdominal muscles, pull the knees and pelvis towards the chest, completely lifting the pelvis off the floor. Repeat the exercise 30 times in three sets.

Exercises for a thin waist

Target: slim waist, visually emphasizing femininity.

Properly performed inclinations effectively help to get rid of extra centimeters in the waist area. Putting your hands together in your palms, slowly bend in different directions. Watch your back - it should be even, the slopes should be done strictly along the side line of the legs. Do two sets of 15 exercises.

The next exercise is forward and backward bends. Put your hands on your waist, stand up straight, feet should be shoulder-width apart. Inhale and slowly lean forward with a straight back, linger in this position for a couple of seconds, return to the starting position and bend the lower back back, then linger again. Do 2 sets of 15 exercises.

Exercise "Mill". Take an inclined position, legs should be straight, back is even. Start spreading your arms like a windmill in different directions. In this case, one hand should be as close to the leg as possible, the second - high above the head in upright position. Do the exercise in two sets of 15 swings with each hand.

Exercises for the buttocks and thighs

Target: elastic buttocks, smooth skin without cellulite.

The mission is feasible with the help of a set of exercises for the buttocks, hips, lower back and back. Sit on the floor and keep your torso perpendicular to the floor. With the effort of the buttocks and hips, rise into the table pose, keeping the weight on the hands. Pull in your stomach during the exercise. Hold the table posture for 30 seconds, then return to the starting position. Repeat the exercise 30 times.

To perform the Swallow exercise, stand up, swing your right foot back, shifting your weight to your left, and tilt your body forward. Stay in the stance for 30 seconds. Take your right hand to the side, while slightly twisting the chest. Extend and return your arm to its original position about 20 times, then repeat the exercise with the other leg. Do two sets of 40 reps.

Leg exercises

Target: beautiful slender legs with well-defined embossed lines and sharp knees.

Lie on your back, bend your knees, place your hands along the body. Begin to lift your torso until only your head, shoulders, elbows, and feet are touching the floor. Slowly lower your torso to the starting position from the neck to the waist. Do the exercise 20 times.

Stand up straight, spread your legs shoulder-width apart, put your hands on your hips. Keep your back straight, inhale and bend your knees to right angle as if you were sitting on the edge of a chair. The back during the exercise should lean slightly forward, but remain straight. Hold at the bottom for a couple of seconds and with an exhalation, begin to rise up. Without straightening your knees, repeat the exercise 10 times.

Squats

Target: strengthening the muscles of the legs and buttocks.

Squats work the ankle, knee, and hip joints and strengthen the knee tendons. One of the most useful exercises in burning fat can cause irreparable harm to health if performed incorrectly. When squatting, follow a straight line from the back of the head to the tailbone, do not arch your back or slouch. The knees in the lower position should not protrude forward, inward or outward - their place is above the feet. Don't lift your heels off the floor. Watch your breath and do squats calmly. Spread your legs further than shoulder width - thus, squatting, you will include the muscles of the inner thigh and buttocks. The feet should be placed at an angle of 45˚ in different directions. Perform 50 incomplete squats. Then take dumbbells and do 15 more squats. Due to the additional weight, you will create the necessary load on the muscles.

Stretching

Target: maintaining in good shape and increasing muscle plasticity and joint mobility.

Stretching, like squats, should be done carefully. Hold each pose for 10 to 30 seconds until the tension disappears. If the pain does not go away, then the stretch was too strong and the exercise should be stopped or weakened. Don't hold your breath. Stand up straight, spread your legs not wide and bend them at the knees. Raise one arm up and stretch as far as you can. Lower your hand down and do the exercise with the other hand. Repeat the exercise six times.

Stand with your back to the wall, put your palms behind your back and lean them against the wall. Squat down slowly, sliding your palms down the wall. Hold the pose for 20 seconds and repeat the exercise six times. Sit on the floor and spread your legs apart, clasp your hands at the back of your head. Slowly tilt the body forward, trying to reach the right knee, also smoothly and slowly return to the starting position and stretch to the left knee. Repeat the exercise six times for each side.

Lie on your back and pull your straight legs up to your head, try to clasp your feet with your hands. Hold the position for 20 seconds, then slowly lower your straight legs to the floor. Repeat six times.

Walking to burn calories

Target: toned and lean body.

Proper walking helps to maintain muscle tone. It is not advised to do calorie-burning walking exercises on the way to work - set aside time for these sports activities after a hard day or weekend. Walk correctly: your back and head should be straight, look not at your feet, but only forward, your shoulders should be straightened and relaxed, and also pull in your stomach and buttock muscles. When taking a step, step first on the heel, then on the toe. Refuse the elevator if your apartment or office is lower than the 15th floor. Walking up will strengthen the muscles of the buttocks, calves, front and back of the thigh. Make sure that your back is as relaxed as possible while walking. Exercise "walking with extra weight" is aimed at strengthening the small and large gluteal muscles. As you lift your leg off the ground for the next step, tighten your glute muscles strongly. Fat burning begins after 45 minutes of walking, so on average you need to walk from 40 minutes to an hour. 10 minutes before the start of walking and immediately after the end of classes, you should drink one glass of non-carbonated water. Every 15 minutes while walking, you should drink a couple of sips.

Learn these exercises and you will never pay for a fitness club membership again.

You can exercise anywhere using only your own weight.

We offer exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.

These movements are main element in many high intensity workouts. These workouts are intense and fast.

You quickly do the exercises in less than 30 minutes. This means you can be in great shape without going to the gym, spending hours exercising, or using special training equipment. (Seriously, it's science.) Enough to know correct movement.

Here is a list of exercises designed by personal trainer and physiologist Albert Matheny.

These 12 exercises are essential for those who want to train anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for a variety of fast, high-impact workouts that are possible anywhere.

Some of these movements have instructions on how to make them more comfortable. Just try to perform movements that do not have " facilitating» instructions as best you can. Know that it is better to do just a few repetitions of each movement perfectly, and not to do many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a complete 20- or 30-minute workout.

1. Push-ups

What to do:

• Place your hands directly under your shoulders.
• Position your feet shoulder-width apart.
• Maintain plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• As you lower, keep your elbows close to your body.

• Sagging or protruding buttocks.
• Head tilt up or down.
• Let your shoulders rise towards your ears.

How to make it easier:

• Set your feet wider for better stability.
• Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

• Place your hands under your shoulders, or slightly wider.
• Tighten your gluteal muscles.
• Your body should be in one line from head to toe.
• Tighten your chest.
• Press your chin.
• Direct your gaze to the floor.

• Lifting or sagging of the buttocks.
• Raise your head.
• Stay in position if the body is not in a straight line - good exercise only what you do right.

How to make it easier:

• Hold the position for more short period time.

3. Bridge buttocks

How to do:

• Lie on your back.
• Place your feet flat on the floor, shoulder-width apart, toes pointing forward, knees bent.
• Pull up your belly.
• Push off with your heels and lift your hips off the floor.

• Stop controlling your abdominal muscles.
• Raise your hips too high. The hips and back should be in a neutral position.

4. Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot near the outside of your right hand.
• Land on your entire foot.
• Return to starting position.
• Repeat with the other leg.
• Hold a firm plank position.

• Allow your shoulders to move out of line directly above your arms.
• Sagging hips.

5. Plank - knock

How to do:

• Start in a plank position.
• Tap your left shoulder lightly with your right hand.
• Return your hands to plank position.
• Repeat the exercise with the other hand.
• Maintain a plank position with a tight torso and glutes.

Shift weight as you tap your shoulders.

6. Squats

How to do:

• Position your feet somewhere in between hip joint and shoulder width.
• Place your toes apart as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Squat down as deep as you can.

• Bend your knees inward.
• Raise your heels off the ground.
• Shift your weight onto your toes.

How to make it easier:

Squat shallow if you find it difficult to squat or get up uncomfortable.

7. Lunge to the side

How to do:

• Keep your back straight, chest up.
• Shift your weight to the midfoot and heel.
• Lunge as low as you can.

Keep your knees in front of your legs.

8. Jump Squats

How to do:

• Squat down until your thighs are parallel to the floor.
• Keep your chest up.
• Keep your arms straight out in front of you as you squat, and push them out behind your back as you jump.
• Jump as high as possible.
• Exhale as you jump.
• Land softly.

• Allow your knees to move out of line with your toes.
• Shift your weight onto your toes while squatting.

9. Lunge with a jump

How to do:

• Lunge as low as you can without your back knee touching the floor.
• Keep your torso upright.
• Distribute weight evenly between front and back foot.
• Jump to change the position of the legs - the front leg goes back and the back leg goes forward.
• Coordinate arm movements so that the front arm moves forward as the opposite leg lunges back.
• Land softly.

• So that the knee touches the floor.

How to make it easier:

Don't rush - just do regular lunges.

10. One leg raise

How to do:

• Keep your back straight.
• Distribute your weight evenly on the leg you are standing on.
• Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
• Pull yourself back into a standing position using the hamstring (back) of the leg you are standing on.
• Keep your head in a neutral position.

• Reach towards the floor with your fingertips: this flexes your back. Instead, focus on keeping your back straight and locking into your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on each rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

• Starting position: stand straight.
• Take a step back with one foot.
• Keep your front knee at a 90 degree angle.
• Keep your chest up.
• Distribute your weight evenly between your front and back foot.
• The knee of the back leg can lightly touch the floor.
• Push off with the heel of your front foot to stand up.
• Coordinate your arm movements so that the arm is in front as the opposite leg lunges backwards.

• Shift the weight of your front foot onto your toes.
• To move the knee to the side.
• Allow the knee of the front leg to bend inward.

12. Walking on your hands

How to do:

• Legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you move your arms forward until you are in a plank position. Then walk backwards on your hands and stand up.
• Brace your hips and plant your heels on the ground as you walk back on your hands.

• Walk your hands past the plank position.
• Sagging hips.
• Wag from side to side from the hips.
• Raise your shoulders up towards your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
• To turn these exercises into a complete workout, follow one of these guides.
• You can mix and match exercises to make your own workout.

What to do with all this now?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.

Workout.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

1. Movement 1: 30 seconds
2. REST: 10 seconds
3. Movement 2: 30 seconds
4. REST:: 10 seconds
5. Movement 3: 30 seconds
6. Repeat the sequence 10 times.

You can combine the exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.

An easy-to-complete complex exercise will help you restore muscle tone, get rid of excess weight and give your figure harmony and flexibility. Performing these exercises regularly, you yourself will be able to quickly assess their noticeable effectiveness and benefits.

Physical exercises for the waist.

1. Starting position (IP): stand with your back to the wall at a distance of half a step; feet shoulder width apart. Without moving your legs, turn to the left, touch the wall with your palms. Return to the PI and repeat the exercise on the other side. Do this exercise 6 times.

2. Starting position (IP): stand on your left knee, put your palms on your right. Turn to the right, trying to reach the left heel with your right hand. Turn your head too and look at the left heel. Make 4-6 turns.

3. Starting position (IP): lie on your back, bend your legs at the knees, place your feet on the floor, spread your arms to the sides. Tilt your bent legs to the side until they touch the floor, and repeat the same on the other side. Do the exercise 4-6 times.

4. Starting position (IP): sit "Turkish", back straight, hands on your knees, palms down. Raise your left arm slightly bent at the elbow above your head, leaning your right hand on the floor, lean to the right as low as possible. Return to the PI and repeat the exercise to the left. Do tilts 5 times.

Physical exercises for the back and posture

1. Starting position (IP): stand up, clasp your hands behind the “lock”, pull back, bend. Exercise should be performed 4-8 times.

2. Starting position (IP): sit on the floor, put your hands behind you, legs straight. Raise the pelvis, take your head back, bend, linger for 5 seconds, return to the IP. Repeat this exercise 5 times.

3. Starting position (IP): lie on your stomach, stretch your arms above your head. As you inhale, lift your head, shoulders and straight arms off the floor. Exhale, return to IP. You need to perform this exercise 5-10 times.

Physical exercises for the press

1. Starting position (IP): sit on the floor, support with your hands behind, legs together, extended forward. Raise your legs off the floor, “write” the numbers from 0 to 9 in the air with them, rest and repeat again.

2. Starting position (IP): lie on your back, legs bent at the knees, feet on the floor, arms along the body. Raise your head and shoulders off the floor, bend your back, and place your hands on your knees. Hold for 3-5 seconds, slowly take the PI. Repeat the exercise at least 15 times.

3. Starting position (IP): the same as in the previous exercise. Raise your head and shoulders off the floor, turn your body to the left, place your right hand on your left knee, move your left hand to the side parallel to the floor. Hold for 3 seconds, slowly take the PI and repeat on the other side. You need to do this exercise 5-10 times.

4. Starting position (IP): kneel, slightly apart, hands on hips. Inhaling, bend back, back straight, chin up. Return to IP. The required number of repetitions of the exercise is 8 times.