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We offer 6 effective exercises for a slim figure that you can easily do at home!
Doing these will take you no more than 30 minutes a day. Perform each exercise in three sets with a minimum interval. Do 15-20 repetitions in one series. If this 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, 0.5-1 kg each (can be replaced with water bottles).
Of this six exercises for a slim figure pick three, one for each body part you need to tone. Combine them with cardio workouts. 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, 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. Do push-ups on your arms at the same time.
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Exercises for a thin waist
1) Lie on your back. First, lift your straightened legs up, then the upper body, assuming a kind of hammock position (arms extended in front of you), and then swing in short movements, increasing the swing. At the same time, make a slight turn to the sides.
2) Lie on the floor for push-ups. Grab the big ball with your feet and try to keep it between your ankles (your feet are on the ball). Rest on the floor on slightly bent arms, torso parallel to the floor. Perform turns to the sides of the body.
Exercises for graceful hands
1) Lie on your stomach. Bend your knees (feet up) and lift your torso on straightened arms. Do push-ups and at a fairly fast pace, bending your elbows. (palms under you). With the correct tilt, the chin should be 10 cm from the floor.
2) Stand against the wall with your back on the ball. Take dumbbells in your hands. Bend your legs slightly. Do a squat (move your back over the ball), while raising your arms with dumbbells in front of you. Straighten up and drop your arms.
If you are overweight, then use the sets of exercises developed by the team at Cal-a-Vie Health Spa, which will help you become strong, slim. This program will help you achieve the desired result. The first results are already in 4 weeks!
TRAINING PLAN
Do the complex twice a week, but not day after day. Do the exercises in order, 12-16 repetitions each. One approach if you are still new to fitness, or two if you exercise 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.
Tick-tock squats
The muscles of the buttocks, legs and biceps work.
Stand in the middle of the ex-tube, feet shoulder-width apart, hands along the body, in each hold the handle of the ex-tube. Bend your elbows at a right angle, palms up. Sit down, keeping your arms in position and keeping your chest elevated (A). Stand with your weight on your left leg and lifting 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 rep do the exercise on the other leg.
"Sunbeam"
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 facing away from you. Extend your right arm to the left perpendicular to your body (A), then lift it above your head, palm still facing away from you. Move the hand 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. Do the exercise the other way 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 lift it to shoulder level, palm facing you. Stand with your legs wider than your shoulders, toes to the sides, left hand on your hip. Sit down slowly (A). Stand with your arm extended and palm facing away from you, pushing the weight over your head. Extend your left arm along the body and look at the dumbbell (B). Return to starting position, repeat. Change your hand halfway through the set.
Lifting the bodybar behind the back
Stand with your feet hip-width apart, bend your knees slightly, take the bodybar and put it behind your back. Hold the bodybar at the level of the buttocks, hands shoulder-width apart, palms facing away from you. Pull the bodybar back from the body about the length of the foot (A). Now, bending your elbows, pull it to the pelvic area (B) - make sure that your palms are pointing up and your elbows are pointing back. Straightening your arms, lower the bodybar to your buttocks. Repeat.
The secret of harmony has long been revealed. The main components in the difficult struggle with excess weight are proper nutrition, a healthy lifestyle, sports and willpower. We'll show you how to get the perfect body in just 20 minutes a day by doing 10 main exercises
Maximum efficiency
Fitness trainers recommend regularly exercising 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 ideal body goal is attainable by systematically repeating 10 exercises for each muscle group. Each exercise must be repeated 15 times in 2-3 passes. After several months of regular intense training, the shoulders will become slimmer, the curves of the waist and hips smoother, and the gait light and confident.
Exercises for the neck and double chin
Goal: a thin neck without wrinkles and a double chin.
Fading 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 correctly selected clothing and corrective underwear, then the closed neck area in most cases is a clear hint of a problem. Straighten your chest, place your palms on your shoulders and try to pull your neck up as much as possible, while pressing your fingers on your shoulders. Be sure to keep your shoulders still. Inhale, count to 10, exhale. Repeat the exercise 15 times. Relax your body and lower your hands at the seams. Tilt your head forward as low as possible, then make a smooth turn to the left, bend your neck back, then to your right shoulder and again to your chest. Now repeat the exercise in the opposite direction. A set of exercises will help get rid of a double chin. Place your fists under your chin and, overcoming hand resistance, open your mouth. Repeat the exercise 15 times.
Exercises for beautiful hands
Goal: thin arms with no “wings” effect at the top of the shoulder.
Exercises for the biceps (front muscles) and triceps (back muscles) will help to correctly pump up the muscles of the arms and achieve a chiseled relief. For these exercises, you will need 1-2 kg dumbbells. Take a dumbbell in each hand and spread your feet shoulder-width apart. Alternately bend your arms towards you and unbend. Do three sets of 20 reps for each hand.
The next exercise is done while sitting. Sit on a chair, take a dumbbell in one hand and begin to slowly bend and straighten it. Repeat the exercise until you feel tired, then change your hand. Place one hand on the bench so that your body is parallel to the floor. In the other, take a dumbbell. Bend and unbend the arm with the dumbbell, be sure to make sure 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. Smoothly unbend your arms while lifting the dumbbells over your head. At the top point, fully straighten the elbow joints. Return slowly to the starting position. Repeat the exercise 15 times.
Exercises to strengthen the pectoral muscles
Goal: high chest.
The female breast consists mainly of adipose tissue, so each kilogram in plus or minus affects its shape and elasticity. With the help of exercises, it is impossible to make the chest more elastic, increase its size or change its shape, as 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 fitball. Lie on the surface with your upper back, keeping your torso on bent legs. Take a dumbbell in each hand, straighten them and hold them above you. Slowly begin to lower your hands behind your head, down as much 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 abs
Goal: elastic belly.
To achieve the perfect abs, it is important to remember that, in addition to exercise, reducing the calorie intake 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 on the 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 your knees, slightly lifting the shoulder blades off the floor. The lower back must remain in place. Repeat the exercise 30 times in 3 rounds. Lying on your back, bend your knees and raise your hips so that they are perpendicular to the floor, your arms should be extended along your torso. 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 rounds.
Exercises for a thin waist
Goal: thin waist, visually emphasizing femininity.
Correctly performed inclinations effectively help to get rid of extra centimeters in the waist area. With your hands together in palms, slowly tilt in different directions. Watch your back - it should be flat, the inclines should be done strictly along the lateral line of the legs. Do two sets of 15 exercises.
The next exercise is forward and backward bends. Place your hands on your waist, stand up straight with your feet shoulder-width apart. Inhale and slowly bend forward with your back straight, hold in this position for a couple of seconds, return to the starting position and bend your lower back back, then linger again. Do 2 sets of 15 exercises.
Exercise "Mill". Take an inclined position, legs should be straight, back straight. Start spreading your hands like a windmill in different directions. In this case, one hand should be as close to the leg as possible, the other - high above the head in a straight position. Do the exercise in two rounds of 15 swings with each hand.
Exercises for the buttocks and hips
Goal: firm buttocks, smooth skin without cellulite.
The mission is feasible with a set of exercises for the buttocks, hips, lower back and back. Sit on the floor and hold your torso perpendicular to the floor. With the effort of the buttocks and hips, rise to the table position, keeping the weight on your hands. Pull in your stomach as you exercise. Lock the table pose for 30 seconds, then return to the starting position. Repeat the exercise 30 times.
To perform the Swallow exercise, stand up, swing your right leg backward, shifting your weight to your left, and tilt your body forward. Stay in the stance for 30 seconds. Pull your right hand to the side, while twisting your chest a little. Retract and return your arm to its original position about 20 times, then repeat the exercise on the other leg. Do two sets of 40 times.
Exercises for the legs
Goal: beautiful slender legs with well-defined relief lines and sharp knees.
Lie on your back, bend your knees, place your arms along your body. Start lifting your torso until you only touch the floor with your head, shoulders, elbows, and feet. Slowly lower your torso to the starting position from the neck to the waist. Repeat the exercise 20 times.
Stand straight with your feet shoulder-width apart and your hands on your hips. Keep your back straight, inhale and bend your knees to a right angle, as if sitting on the edge of a chair. During the exercise, the back should bend slightly forward, but remain straight. Hold at the lowest point for a couple of seconds and, with an exhalation, begin to rise up. Without straightening your knees, repeat the exercise 10 times.
Squats
Goal: strengthening the muscles of the legs and buttocks.
Squats work your ankles, knees, and hips and strengthen your knee tendons. One of the most beneficial exercise in fat burning can be fatal if done incorrectly. When squatting, keep 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. Keep your heels on the floor. Watch your breathing and do the squats calmly. Spread your legs farther than shoulder-width apart - this way, squatting, you will engage the muscles of the inner thigh and buttocks. The feet should be at a 45˚ angle in different directions. Perform 50 Partial Squats. Then grab the dumbbells and do 15 more squats. Due to the additional weight, you create the necessary load on the muscles.
Stretching
Goal: maintaining tone 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 painful sensations persist, then the stretching 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 hand up and stretch as far as possible. Bring your hand down and do the exercise with your other hand. Repeat the exercise six times.
Stand with your back to the wall, place your palms behind your back and rest them on the wall. Squat slowly, sliding your palms down the wall. Fix the pose for 20 seconds and repeat the exercise six times. Sit on the floor and spread your legs to the sides, clasp your palms 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 towards the left knee. Repeat the exercise six times for each side.
Lie on your back and pull your straight legs to your head, try to wrap your feet around your hands. Hold the position for 20 seconds, then slowly lower your straight legs to the floor. Repeat six times.
Walking to burn calories
Goal: toned and slender body.
Proper walking helps to maintain muscle tone. It is not advised to do walking exercises to burn calories on the way to work - take time for these sports activities after a work day or the weekend. Walk correctly: the back and head should be straight, look not under the feet, but only forward, the shoulders should be straightened and relaxed, also pull in the stomach and the muscles of the buttocks. When taking a step, step first on the heel, then on the toe. Skip the elevator if your apartment or office is lower than the 15th floor. Walking up will strengthen the muscles of the glutes, calves, front and back of the thigh. Make sure that your back is as relaxed as possible while walking. The exercise "walking with additional weight" is aimed at strengthening the gluteus maximus and gluteus maximus muscles. When lifting your leg off the ground for the next step, tense your gluteal muscles. Fat burning begins after 45 minutes of walking, so on average you need to walk from 40 minutes to an hour. One glass of still water should be drunk 10 minutes before walking and immediately after the end of the session. Drink a couple of sips every 15 minutes while walking.
Learn these exercises and you will never pay for a fitness club membership again.
You can play sports anywhere using only your own weight.
We offer exercises that only use your body weight as resistance, such as push-ups and lunges. They do not need the necessary equipment.
These movements are a central element in many high intensity workouts. Such training is intense and fast.
You exercise quickly 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, this is science.) Enough to know correct movement.
We have included a list of exercises designed by personal trainer and physiologist Albert Matheny.
These 12 exercises are essential for anyone who wants to exercise anytime, anywhere.
The trainer also provides 9 workout options that are combinations of these movements. You can use these 12 exercises as the building blocks for a variety of fast, high-impact workouts that you can do 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's best to do just a few repetitions of each movement perfectly, rather than doing a lot of movements wrong.
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.
- Place your feet shoulder-width apart.
- Maintain the 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.
- When you lower yourself, keep your elbows close to your body.
- Sagging or protruding buttocks.
- Head tilt up or down.
- Let your shoulders come up to your ears.
How to relieve:
- Place your feet wider for better stability.
- Do push-ups as described above, but instead of 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 glutes.
- Your body should be in line from head to toe.
- Tighten your chest.
- Press your chin down.
- Direct your gaze to the floor.
- Raising or sagging the buttocks.
- Raise your head.
- Staying in position if the body is not in a straight line is only a good exercise that you do right.
How to relieve:
- Hold the position for a shorter period of time.
3. Buttock bridge
How to do:
- Lie on your back.
- Place your feet on the floor, shoulder-width apart, with your toes facing forward, with your knees bent.
- Tighten your belly.
- Push 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 arm.
- Land on your entire foot.
- Return to starting position.
- Repeat with the other leg.
- Maintain a clear plank position.
- Allow your shoulders to drift off the line, just above your arms.
- Sagging hips.
5. Plank - knock
How to do:
- Start in a plank position.
- Tap lightly on your left shoulder with your right hand.
- Return your arms to plank position.
- Repeat the exercise with the other hand.
- Maintain a plank position with a tight torso and glute.
Shift weight when you tap your shoulders.
6. Squats
How to do:
- Place your feet somewhere between your hip and shoulder width.
- Spread 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.
- Sit down as deep as possible.
- Bend your knees inward.
- Raise your heels off the ground.
- Transfer weight to your toes.
How to relieve:
Squat shallowly if you find it difficult to squat or uncomfortable lifting.
7. Lunge to the side
How to do:
- Keep your back straight with your chest up.
- Shift your weight to the midfoot and heel.
- Lunge as low as possible.
Keep your knees in front of your feet.
8. Jump squats
How to do:
- Sit down until your thighs are parallel to the floor.
- Keep your chest up.
- Keep your arms straight in front of you when you squat, and push them behind your back when you jump.
- Jump as high as possible.
- Exhale while jumping.
- Land softly.
- Allow your knees to move out of line with your toes.
- Transfer weight to your toes while squatting.
9. Jump Lunge
How to do:
- Lunge as low as possible, but so that the back knee does not touch the floor.
- Keep your torso upright.
- Distribute weight evenly between the front and back legs.
- 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 backward.
- Land softly.
- So that the knee touches the floor.
How to relieve:
Take your time - just do your normal lunges.
10. Raise one leg
How to do:
- Keep your back straight.
- Distribute your weight evenly over the leg you are standing on.
- Lift one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
- Pull yourself back to a standing position using the hamstring (behind) of the leg you are standing on.
- Keep your head in a neutral position.
- Reach for the floor with your fingertips: This bends your back. Instead, focus on keeping your back straight and close on your hips.
- Try to touch the floor if flexibility does not allow.
- Change legs on every rep. Do one leg exercise in one set, then switch to the other leg for the next set.
11. Reverse Lunge
How to do:
- Starting position: Stand up straight.
- 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 legs.
- You can lightly touch the floor with your back knee.
- Push off with the heel of your front foot to stand.
- Coordinate your arm movements so that the arm is in front when the opposite leg lunges backward.
- Shift the weight of your front leg onto your toes.
- To move the knee to the side.
- Allow the knee of the front leg to bend inward.
12. Walking on 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 walk your hands forward until you are in a plank position. Then walk in the opposite direction on your hands and stand.
- Squeeze your hips and rest your heels on the ground as you walk back on your hands.
- Walk with your hands past the plank position.
- Sagging hips.
- Wiggle from side to side from the hips.
- Raise your shoulders up to your ears.
How to make it easier.
- Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work to keep your legs straight.
- To turn these exercises into a complete workout, follow one of these tutorials.
- You can mix and match exercises to make your own workout.
Now what to do with all this?
Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each are below). Remember that every movement must be done 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.
- Movement 1: 30 seconds
- REST: 10 seconds
- Movement 2: 30 seconds
- REST :: 10 seconds
- Movement 3: 30 seconds
- Repeat the sequence 10 times.
You can combine 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 morning or in the evenings after work.
An easy-to-follow set of physical exercises will help you restore muscle tone, lose weight and make your figure slim and flexible. By doing these exercises regularly, you yourself will be able to fairly quickly assess their noticeable effectiveness and benefits.
Exercise 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, set your feet on the floor, spread your arms to the sides. Bend your bent legs to the side until they touch the floor, repeat the same on the other side. Do the exercise 4-6 times.
4. Starting position (IP): sit "in Turkish", back straight, hands on knees, palms down. Raise your left arm slightly bent at the elbow above your head, resting your right hand on the floor, bend to the right as low as possible. Return to the PI and repeat the exercise to the left. Do the bends 5 times.
Exercise for the back and posture
1. Starting position (IP): stand up, clasp your hands behind in the "lock", pull back, bend. The exercise must be performed 4-8 times.
2. Starting position (IP): sit on the floor, put your hands behind, legs straight. Lift your pelvis, take your head back, bend over, hold for 5 seconds, return to the IP. Repeat this exercise 5 times.
3. Starting position (IP): lie on your stomach, extend your arms over your head. As you inhale, lift your head, shoulders and straight arms off the floor. Exhale, return to PI. You need to do this exercise 5-10 times.
Exercise 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" them in the air numbers from 0 to 9, 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, put your hands on your knees. Hold for 3-5 seconds, slowly take 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, put your right hand on your left knee, and move your left hand to the side parallel to the floor. Hold for 3 seconds, slowly take the PI and repeat in the other direction. You need to do this exercise 5-10 times.
4. Starting position (IP): get on your knees, place them a little, hands on hips. Inhaling, bend back, back straight, chin up. Return to PI. The required number of repetitions of the exercise is 8 times.
