Exercises for losing weight in the abdomen, legs, thighs, sides, arms, buttocks

How to choose an effective set of exercises to practice at home?

The choice of training program is influenced by many factors:

weight;
age;
physical form;
presence of chronic diseases;
final goal;
just organization.

When choosing exercises, it is worth selecting those that work the muscles of the problem area. But you should remember that the body burns excess reserves throughout the body and it is impossible to lose weight in one place. The workout should last 30 - 90 minutes. After 30 min. During intense exercise, the body begins to burn fat deposits.

You need to train 3-4 times a week.

In the complex, you should alternate exercises for different muscle groups so that they have time to recover after the load. Rest between sets should be 1 minute. You should choose classes that last several days. You can work on no more than 2 problem areas in one workout.

Example of a workout breakdown by day:

Monday	Wednesday	Friday
Shoulder girdle, abs	Back, legs	Pectoral muscles, abs

For young people who are slightly overweight, training will be enough to strengthen the whole body.

Effective workouts for weight loss without exercise equipment

The main point of weight loss exercises is to keep your heart rate in the range of 70-90 beats per minute. It is easier to maintain this level of heart rate by doing cardio training.

When compiling a complex, you should alternate exercises for a specific zone and cardio load.

Workouts for weight loss at home are best done in the morning. At this time, the body begins to burn reserves rather than calories received during the day. However, you should take into account how you feel during the workout. Perhaps for some people an evening workout will be more beneficial.

Changing priorities

Physical exercises at home will help a woman cope with the problem of the abdominal area, but cleaning the diet is no less important than abdominal exercises. If you have found the strength to make friends with the exercise machine, then making small adjustments to your diet will not be difficult. A saggy belly is a problem for 90% of all women on the planet, and most often it’s not even the products that are to blame, but the lifestyle.

Sedentary work.
Laziness.
Systematic lack of sleep.
Alcohol abuse.
Stress.
Pathological fatigue.

Conclusion! Along with your diet and exercise, try to reconsider your entire lifestyle and correct some positions with the help of our recommendations.

Video from an expert

A little video on the topic: why a sedentary lifestyle is harmful

Useful tips and rules for doing exercises to lose weight

Don't believe promises of quick weight loss. It will take more than a month to get the first results. It's easier to gain weight than to lose it later. There should be at least 2 hours between meals and training. Over the course of time, part of the energy will be absorbed, and the body will be replenished from reserves.

A weight loss workout should begin with a warm-up, such as jumping rope.

Any workout should begin with a warm-up. It is better to start it with a small cardio load, for example, jumping rope, light running. Afterwards, you need to knead all joints in a circular motion - from the neck to the ankle. Swings, circular movements, and bends are suitable for this. Each movement is repeated 10-15 times.

During the warm-up, the main thing is not to strain the muscles. Its task is to warm up the muscles and joints and prepare them for further work.

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Exercises to burn belly fat

Hula hoop will help you burn fat around your waist. During the first lessons, it is enough to twist for 5-10 minutes. Gradually increase the time to 30-40 minutes. You can achieve the effect faster by using a heavy metal hoop with filler or with special massage attachments.

You need to spin the hula hoop while stretching out and tensing your abs. You can twist it by spreading your arms out to the sides and keeping them parallel to the floor. Such complicated exercises have a good effect on both the waist and the whole body.

The exercises described below need to be repeated 15-25 times, you need to do 3 approaches. The abs are worked from a lying position. Depending on the fixation of the arms and legs, the load is placed on a certain area of the rectus muscle. At the end of the approach, you should feel a slight burning sensation in your abdominal muscles.

Set of exercises:

To strengthen the upper part of the rectus abdominis muscle, you need to lift your body high from a lying position.
You need to raise your upper body 20 cm from the floor. The middle part of the abdomen is strengthened.
You should raise your legs at an angle of 45 C and cross them for 2-5 minutes. The lower back should be supported with your hands. After a minute's rest, do 2 more sets.
Bike. Legs are bent at the knees and raised above the floor. Hands behind your head. Alternately, the elbow reaches towards the opposite knee. When you start the exercise, you inhale and while you pause, exhale. After a second pause, do it on the other leg. The exercise is done for 25 repetitions in 3 sets.
Butterfly. Bring your heels together. Pull them close to the body. Hands are under the head, elbows spread to the side. Raise the body a few centimeters and lower it. 10 reps.
Raise your legs up, exhale. The abdominal muscles are tense. The back fits tightly to the floor. Keep your legs vertical for 2-3 minutes.

Sport equipment

There are many items that can help make a woman slim and burn belly fat. You don’t have to buy them all and have them gather dust in a corner at home. Choose several devices that will help you achieve the perfect figure. Not everyone can afford to go to the gym, due to finances or simple embarrassment. But your belly won’t wait, so organize a sports ground at home.

Exercises for buttocks and thighs

Workouts for weight loss at home to work the buttocks and thighs should include squats. They are performed in two ways: feet shoulder-width apart or wider than shoulder-width apart. When performing the exercise in the first version, the back of the thighs is worked out, and in the second case, the inner part.

When doing squats, your knees should not go beyond your toes, and your hips should be lowered until they are parallel to the floor. Your back should remain straight during squats.

At the beginning, perform squats for 20-30 repetitions in one go, the set is repeated 3 times. After the exercise becomes easy, increase the number of repetitions.

Set of exercises:

Slowly raise your leg while lying on your side. Lower. You can't throw your leg down! Perform 15-30 repetitions.
Lying on your back, you need to lift your pelvis up, forming one line with the whole body. Focus on the shoulder blades and feet. Hold for a few seconds and lower. Repeat 15-30 times.
You need to kneel down and place your hands on the floor. Raise your right leg up while simultaneously pulling your heel away from your body. Lower your leg to your knee. Repeat 10-30 times.
Starting position as in exercise 3. You need to move your leg bent at the knee to the side. Do 20 swings, 3 sets on each leg.
Read also: Home workout with an expander for legs and buttocks
Stand with your back to the wall at a distance of 50 - 60 cm. Lower your pelvis down until your thighs are parallel to the floor. I use the wall as a support to hold the pose for a minute.
Using a chair, bench or stair step can give you a good workout on your hips and buttocks. You need to take a step to the selected hill and go down. Do 10-15 times per approach.

Exercises for the abdomen and sides

At home, it is important to remember that using weights during training to reduce waist size will lead to the opposite result.

Effective exercises:

Feet shoulder-width apart, knees slightly bent, abs tense. Smooth turn to the right, stay at the extreme point for 2-3 seconds. Make a left turn and pause. Perform 10 repetitions, 3 sets.
While sitting on the floor, you need to rest your hands on the floor behind your back. Raise your legs. Hold it there for a few seconds. Gradually increase the exercise time.
Lying on your side, bend your knees. Slightly twist the body to the right. Try to touch your heels with your hands. Hold the pose for a minute. Do 20 times on each side.
Lying on your back, spread your arms out to the sides, palms pressed to the floor. Pull your knees towards your chest. Move your legs to the right without straightening your knees. Stay in this position for 1-2 seconds, return to the starting position. Do 20 times in each direction.
Lying on your back, feet near your buttocks. Legs are bent at the knees. Move your arms to the right, legs to the left. The housing should twist in opposite directions. Move your arms and legs to the opposite side. Do 20 repetitions.
On your back, hands under your lower back. Raise straight legs above the floor to 45 C. Lower them to a height of 5 cm from the floor. Repeat 10-20 times.
Scissors. Lying on your back, raise your legs 45 C from the floor, bring them together and spread them without lowering them to the floor. Make 10-20 adducting and spreading movements.

Press zone	Type of exercise	Number of repetitions	Number of approaches
Upper press	Raising the body from a lying position to a height of no higher than 20 cm from the floor.	At least 10 times	3
Medium abs	Lifting the body without lifting the feet from the floor to a vertical position	At least 15 times	3
Lower press	Raising your legs to different heights from the floor.	At least 10 times	3
Oblique muscles	Twisting the body diagonally.	At least 15 times	3

Abdominal exercises

Exercises are performed lying on the floor:

Lying on your back, place your feet on the floor with your knees slightly apart. We place our hands behind our heads, elbows pointing to the sides. Raise your torso without lifting your lower back from the floor. At first, we perform 20 exercises, gradually increasing the number of lifts to 40 with each session. We perform the movements slowly and smoothly, squeezing the abdominal muscles.
From the initial state, we raise our knees to our shoulders. Make sure your lower back is pressed firmly to the floor. We do the weight loss exercise two dozen times.
Starting position – lying on your back. Place your left leg on your bent right knee. We pull the upper body towards the knee of the left leg. At the same time, we do not separate the hips. This exercise is done 17 times.
Important to remember! All exercises in this cycle are aimed at burning belly fat. Every movement will benefit weight loss if it is performed with muscle tension.
We cross the right leg over the left and try to touch the left elbow to the knee of the right leg. We reach 20 times.
Lying on your back, place your feet on the floor. We connect our hands in a lock at the back of the head. We do not bring our elbows forward. From this position we raise our legs and shoulders, trying to connect them.
We place our hands on the floor behind our heads, and raise our straight legs perpendicular to the floor. We slowly move our legs behind our heads, touching the floor with our toes, and return to the starting position.
From the initial position of the previous weight loss exercise, we try to raise our shoulders to our feet.
Starting position: raise your legs above the floor by 45 degrees. We raise our shoulders to our feet, and at the point of highest tension we fix the position of the body for a few seconds. Then we relax our legs and lower our shoulders to the floor. This difficult exercise should be done no more than 5 times in the first approach. Then you can add 3-4 more lifts.
Place your legs bent on the floor and place your hands behind your head. Raising your shoulders, make rotational movements three times to the left and to the right.
Stretch out in a row on the floor. Raise your hands behind your head. Slowly rise up, sit down, and grab the toes of your feet with your fingers. Smoothly return to the lying position. Perform the movements a dozen times.
We slowly raise our straight legs up and lower them, touching the heels to the floor, but do not relax our legs, raising them up again.

To complete the complex of losing weight on your abs, lie down on the mat for a while, relaxing all your muscles. If the exercises were done correctly, you will feel warmth in the abdominal area. Take your time to drink water, wait 10-15 minutes.

Leg exercises

Workouts for weight loss at home to work out leg muscles include swings, lunges and squats:

The main exercise for working the leg muscles is leg swings. Standing near a support, make 20 swings forward, backward and sideways. Swing with the other leg.
Cross lunges. Feet shoulder width apart. With your right foot you need to lunge back diagonally. Return to a standing position. Do 20 lunges with each leg.
You need to take a chair. Leaning on its back with your hands, slowly move your left leg to the side 20 times, raising it as high as possible. Lower slowly. Repeat with your right leg.
Walking in single file. Squat down and move in a circle without getting up. Gradually the distance is increased.
Lunges. Hands on the waist, feet shoulder-width apart. A big step forward needs to be taken. The body is straight. Return to starting position. Lunge with the other leg. For 1 approach, 30 repetitions are done.
Plie squat . Stand close to the wall, feet shoulder-width apart. Turn the stupas outward so that they are located almost along the wall. Slowly squat down and get up. 10-20 repetitions.
Calf raises. Feet together, back straight. Rise onto your toes, stretching your body upward. Descend. Do it at least 15 times. You can make the exercise more difficult by standing on the edge of a stair step or threshold. The heel is at the bottom. We rise to the toe and lower ourselves below the top of the degree.

Swings

The best physical exercises involve swinging your legs. Not only the abdominal muscles are pumped, but also the thighs. This set of exercises will allow you to lose weight in a short time without sports equipment or a gym.

Let's look at the most effective exercises to remove belly fat using your legs.

Bend your knees and place your palms on the floor. Hands should be shoulder-width apart and feet together. Begin to lift your legs up and back one at a time in a bent position. This method of pumping muscles requires intensity, so do not break the rhythm. Do 15 swings of each leg in 2 sets.
Stand on a flat surface and lift your knees up. Towards your legs, bend your elbow so that the two limbs meet. The movements are carried out crosswise and require rhythm. Lunges should be sharp and clear. 15 times for each leg and elbow swing in 2 sets.
Lie on the floor on your side. Place one hand in front of you and the other on your tummy so you can feel it tense as you swing. Raise your leg to a 90-degree radius and lower it to the starting position. After you complete 15 swings, switch positions and focus on the other leg. The emphasis is on the lower abdomen and inner thighs.

Conclusion! The human body is one whole and if you focus on one part of the body, another area also comes into action.

Hand exercises

Two main muscles are responsible for the beautiful relief of the arms - biceps and triceps. The emphasis in the selection of exercises is on working these muscles. Their main essence is flexion and extension of the arms. To give your hands a beautiful shape, just use your body weight or increase the load by taking a water bottle or a heavy book.

IMPORTANT! The shoulder joint can be easily damaged, so it is necessary to warm up before starting training.

The following exercises will help you work out and strengthen the muscles in your arms:

Plank. Strengthens not only the hands, but the whole body. On the floor, take a position as if doing push-ups. The arms are located under the shoulders, the body is extended in one line. Hold the body for 20 seconds. Gradually increase the time spent in the plank to a minute.
Push ups. Push-ups are done from a wall, bench, or floor. Depending on the person’s preparation, the intensity of the workout changes with the height of the support. The shoulder girdle is well worked out.
The next exercise is done with dumbbells. They can be replaced with a water bottle. Place your knee on a bench or sofa, bend over and rest your hand on the support. We take a dumbbell or bottle in the opposite hand. You need to pull the weighting material towards your body and lower it. Do 3 sets of 10-15 times on each hand. This exercise is good for removing “wings” on your hands.
Weight press up. Standing straight from your shoulders, push the dumbbells up until they are fully straightened. Lower to the shoulders. Need to do 20 times.
Bend over and raise slightly bent arms with dumbbells to the sides. The highest point should be slightly below the shoulders. Do 15-20 times. Helps reduce fat deposits in the armpits.
Hands with dumbbells should be lowered along the body. Elbows pressed to the body. You need to lift the weights to your shoulders, while simultaneously turning them 90C. Lower down. You need to do it 15–20 times per approach.
Triceps exercise. You need to raise your hands with the weight above your head and slowly lower them behind your head and lift them up. Elbows should be pressed to the head. Do 20 repetitions per set.

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Warming up

Preparing the body for active exercise is no less significant than the process of drying the body itself. Without proper warm-up, muscle tightness can occur. Before training, drink a glass of water, turn on some upbeat music, and wear clothes that won't restrict your movement. Let’s look at some examples of what exercises you can do to warm up your muscles and get rid of your belly:

Stand on a flat surface and take a deep breath. Start by warming up your arms. The “scissors” exercise will help, in which you need to raise one arm up and lower the other. 2 sets of 10 swings.
Do 10-20 deep squats. With each action, throw your arms forward.
Then focus on your core and rotate your hips to the beat of the music. 5 minutes.
Take a lying position and spin the bike with your legs. This is a great warm-up for your legs and abs. 5 minutes.
Push-ups on your hands will remove the hated folds. Place your hands on the floor. Bend your legs at the knees and place them together. Then lower your body all the way to the floor and return to the starting position. Perform the action slowly. This will give the muscles enough tension. 20 such push-ups of 2-3 sets are enough to warm up.

Warm-up should take at least 15 minutes. This time is quite enough to warm up the body. After this, you can move on to targeted exercises. Don't break the rhythm and mood. If you take long pauses, your muscles quickly become filled with lead, and you will immediately feel tired.

Conclusion! Pay extra attention to warming up. Warming up gives you a boost of energy for subsequent intense training.

Video: proper warm-up

A little video on the topic: warming up the body before training for the abdomen.

Waist exercises

The oblique abdominal muscles are responsible for the wasp waist. To increase their tone, it is useful to do twisting.

Exercises:

Feet shoulder-width apart, stomach pulled in. Bend to the left while simultaneously pulling your right arm along your side to your shoulder. Straighten up and repeat on the other side. Repeat 15-20 times.
Standing, the stomach is tense. Lean forward, trying to touch the opposite foot with your hand. Keep your knees straight. 15-20 repetitions.
Heel touch. Lying on your back, bend your knees, place your feet shoulder-width apart. The stomach is tense. Place your hands under your head. You need to touch the heel of the same name with your hand. The head should be suspended. Do 10 repetitions on each side, 3 sets.
Fold. Sitting on the floor, rest your hands on the floor behind your back. The left buttock should be lifted off the ground. The abs are tense. You need to bring your bent legs and torso towards each other, as if folding in half. Must be done 10 times on each side. Perform 3 approaches.
Side plank. Lying on your side, you need to lean on your forearm. The abs are tense. In this position, raise and lower the pelvis 5 times. Turn over on the other side and repeat the exercise.
Twisting. From a sitting position, you need to lower your torso back and hold it at an angle of 45 C. The abdominal muscles are tense, the legs are bent. Take the weight and slowly move your hands with it, first to the left, then to the right. Do 1 set of 20 repetitions.
On your side, one hand behind your head. The abs are tense. Without moving your legs, you need to raise your torso as high as possible. Exhale as you rise. 10 reps. Repeat the exercise on the other side.

Legs

There are observations that the length and shape of the legs can tell a lot about the character of their owner. Long-legged women are often romantic, too sensitive and love to dream; women with short legs stand firmly on the ground, although their mood is changeable: sometimes they are filled with joy and hope, sometimes they see everything in black colors. Long-legged people often cannot cope with everyday problems, while short-legged people solve them with ease. However, long-legged people adhere to their own firm principles in life, while short-legged people are realists, they can change their views without unnecessary worries, and are easily persuaded. It has also been noticed that timid and uncommunicative people walk with their toes inward (slightly clubfooted). And when a woman is happy in love, her walk becomes light and beautiful.

What does it mean to have beautiful legs? Here are a few signs of beautiful legs, noted by Czech experts (perhaps just connoisseurs of female beauty):

the circumference of the leg under the knee should be the same (or approximately the same) as the circumference of the leg at the ankle joint;
there should be no protruding parts on the sides of the knee; there should be a depression on the back of the knee;
the calf muscles should be developed, but in moderation;
the Achilles tendon should be thin and have indentations on both sides;
the heel should have a rounded outline;
an ideal thigh should be shaped like a spindle;
finally, ideal legs, if you stand straight, placing them together, will touch in certain places, forming four “windows”: the first - between the heels and ankles; the second - above the ankles; third - under the knees; fourth - above the knees at the level of the lower thigh. The last “window” should be the narrowest.

Leg exercises

Place your hands on the back of the chair and squat, slowly bending your knees and rising onto your toes. Gradually you need to speed up the pace and make the squats deeper and deeper. This is a very effective exercise for strengthening the leg muscles and improving blood circulation in them.
Stand up straight with your hands on your hips or holding the back of a chair with your hands. Place one foot on your toes as high as possible. Now lower it onto your entire foot, and place the other foot on the toe. The movements are rhythmic and springy.
Lying on your back, swing your arms and legs at the same time as a beetle does when turned on its back. This exercise improves blood circulation and warms up the entire body.
Lying on your back, press your straightened legs tightly against one another for 5 seconds; then relax the muscles. After this, press your feet to the floor for 5 seconds; relax again.
Roll over onto your stomach and vigorously lift the shin of each leg alternately, trying to hit your buttock with your heel.

Author

Facial exercises

Although physical activity reduces the amount of excess reserves throughout the body, exercise for the face will quickly bring it into excellent condition.

Workouts for weight loss at home should contain the following exercises for the face:

straining the muscles of the mouth to pull out vowels;
stretch your lower lip towards your nose;
open your mouth wide and lick your lips with your tongue;
stick out your lower lip and try to roll it up;
puff out your cheeks, pull them in as much as possible;
move your lower jaw to the right - to the left;
extend your lips with a tube as far as possible.

Chest exercises

Set of exercises:

Bringing your hands together. Hands in front of the chest, palms resting on each other. Tightening your pectoral muscles, bring your arms together and press your palms against each other as hard as possible. Fingers point straight up. Repeat 7 times.
Burpees. This exercise is performed both for the chest and to strengthen the whole body. You need to sit down deeply, placing your hands on the floor in front of you. Throw your legs back and do one push-up. Pull your legs up and jump up. This is one repetition. During the first execution, the initial number of repetitions is determined. Gradually increase both the speed of the exercise and the number of repetitions.
Wall push-ups. Stand at a distance of a step from the wall, rest your hands on it. You need to bend your arms to bring your body closer to the wall and straighten your arms. Do 10-15 repetitions.
You need to stand in front of the doorway. Place your hands on the doorframe and press on it. Lean forward while continuing to push.
Reverse plank. Sitting on the floor, rest your hands on the floor, knees bent. The toes point towards the heels. You need to raise your buttocks above the floor, stretch your body in one line. The head is level with the back. Stay in this position for a few seconds. Sit on the floor and rest for 30 seconds. Repeat 5 times.
Dumbbell bench press on the floor. Take the weights in your hands and place them in the chest area. Raise the dumbbells up. Your arms need to be fully straightened. 5-15 repetitions are done.
Hands with dumbbells should be placed above your hips. Without bending your arms, place the weights behind your head and return them to your hips. 10-15 repetitions.
Take a dumbbell and lift it above your head. You need to hold the projectile with both hands. Place your hands behind your head without touching the floor. Lift up. Repeat 10 times. This exercise is best done on a bench.

The most effective breathing exercises for weight loss

Breathing plays an important role in training. Proper breathing during exercise enriches the blood with oxygen, which in turn accelerates fat burning.

When doing exercises, you should remember the rules:

Breathing exercises are done in the morning or 2 hours after eating.
Before starting classes, provide access to fresh air in the room.
There should be no distractions during classes.
Clothing should be loose and does not restrict movement.
When performing breathing practice, focus on your actions and sensations.
For the first time, the exercises must be performed in front of a mirror.

Here is a small set of exercises that can reduce your waist and hips:

Starting position standing. You need to take a deep breath through your nose. Exhale through your mouth and nose at the same time. It should be noisy, air being forced out of the lungs with force. You need to tighten your abdominal muscles and hold your breath. At the same time, the abs tense and relax 5 times. Repeat the entire cycle 5 times.
You need to exhale through your mouth, emptying your lungs of air. Take a deep breath through your nose. Repeat this cycle 5 times. After five exhalations, you need to hold your breath for 10 seconds and strongly draw in your stomach. Repeat 5 times.
Diaphragmatic breathing. While standing, squat down a little and bring your shoulder blades together. The back should be straight. It is necessary to inhale through the nose, while at the same time inflating the stomach. As you exhale, tighten your abs. You need to breathe through the movement of your stomach, not your chest. Perform no more than 10 times.

Each person can choose weight loss exercises that suit their physical shape and ultimate goal. You can achieve good results at home. At the first stage, this can be an energetic walk and breathing exercises. Gradually adding new combinations, an individual workout is created that is suitable for a specific person.

Author: Svetlana Mokeeva

Article design: Oksana Grivina

To enhance results

Home exercises for losing weight in the abdomen and sides together with diets give good results in a short time. However, there are some nuances that can enhance the effect of playing sports and reduce the time to get results.

The best time for cardio training is the morning before breakfast. Movement requires energy, which is usually taken from the daily menu. In the morning, the stomach is empty and our body directly consumes fat from the sides and abdomen;
exercises for losing belly fat should be intense, with increased heart rate. Pulse is an indirect indicator of intensity. For example, for a woman aged 30 years and with a resting heart rate of 65 beats per minute, the optimal heart rate for weight loss is 109 beats per minute, or 18 in 10 seconds. You can calculate your optimal heart rate using an online calculator;
To lose weight you need to sweat. If you don’t sweat, it means you’re simply not working hard and not doing the exercises intensively: it won’t do any good;
exercises for losing belly fat should be performed on an empty stomach and without drinking water. Strength or cardio training is usually accompanied by the consumption of large amounts of water, but not in this case. The water will gurgle unpleasantly in your stomach, distracting you and preventing you from giving your best.
skip dinner if you exercise in the evening. After physical exercise, metabolism accelerates to an unprecedented level and everything that enters the stomach burns in this firebox. And if the stomach is empty, subcutaneous fat is consumed.

Home exercises for losing weight on the stomach and sides: video with Anita Lutsenko.