A set of exercises to lose weight.

Almost all modern people have faced the problem of being overweight. Every day, men and women around the world try to lose their hated pounds, but their efforts are not always crowned with success.

How many times have women, after going on numerous diets, asked themselves the eternal question: why, in fact, the extra centimeters don't go anywhere, because I eat almost nothing? The answer to this secret is simple: to lose weight, you must not only limit your diet, but also increase your physical activity. Below is a series of exercises to lose weight!

What is the essence of any set of exercises for weight loss and how to lose weight quickly? Of course, there are not that many enthusiasts who do strenuous physical exercises every day. However, without making any effort, good results are unlikely to be achieved. But if you show great desire and perseverance, then you will soon become the owner of a fit and seductive figure.

What to choose?

To decide which physical activity is best to choose, focus on the capabilities of your body, as well as what exactly you need to adjust for your figure. So, if you are not obese, focus on anaerobic exercise - try running or shaping, and be sure to pay attention to gymnastics.

The advantage of these types of exercise is that they can be done practically anywhere: at home, in the gym, in the park or in a gym. But do not forget to consult a doctor before starting to train, because inappropriate or excessive loads can harm your health.

Don't forget good nutrition

Don't expect workouts to produce quick results without a balanced diet. It is not worth resorting to such radical methods as diet, you just need to eat well. Try to eliminate fast food, fatty foods, mayonnaise, alcoholic beverages from your diet, do not be lazy to cook healthy and healthy meals. After physical exertion, you can afford a full dinner, but on normal days, try not to overeat. Always remember the old rule: "Have breakfast yourself, share lunch with a friend and give dinner to the enemy. "

Don't forget to take with you to training:

  • a small gym mat or just a rug;
  • a special narrow bench;
  • dumbbells;
  • exercise clothes, comfortable sports shoes and gloves.

If you exercise at home, try to set aside time for your morning workout from 11: 00 to 14: 00 and for your night workout from 18: 00 to 20: 00. Don't overload your body, exercise no more than threetimes a week, but regularly.

Do not forget that exercise will bring the necessary load to lose weight only for a month, and then your muscles will learn to cope. In this case, you will need to increase the time and intensity of your training. For maximum exercise performance, eat no earlier than two hours after training. And remember, the key to exercise is having a positive mindset to win.

Be sure to do a simple warm-up before vigorous exercise.

Earlier, we noted how important it is when choosing a set of exercises to focus on the most problematic parts of the body. Let's try to find out what charges can be useful to you.

Slimming Belly

Most of the problems for many women are caused by the abdomen and the waist area, because this is where the fair sex has the highest amount of body fat.

Exercises for the abdomen

However, in the process of performing this set of weight loss exercises, you shouldn't just focus on your abs. Therefore, you will not shed the extra pounds, you will only pump the muscles. As a result, the layer of fat will not go anywhere, and due to the growth of muscle mass, you risk losing your waistline.

To avoid this, try different types of exercises for different abdominal muscles. These are the most effective exercises for those looking to get rid of their tummy.


Lie down on the floor and try to press down on your lower back as hard as possible. Bend your knees, arms behind your head, and spread your elbows out to the sides. As you inhale, slowly lift your body without lifting your lower back off the floor. As you exhale, return to the starting position. This exercise allows you to exercise the rectus abdominis muscles. In doing so, take your time, do not make convulsive movements.

Reverse Crunches

Take the starting position as in the first exercise. As you inhale, begin to lift yourself off the floor as long as you can keep your lower back pressed against the floor. Without lowering your body, pull your pelvis off the floor. Hold for a second and return to the starting position.

Torso lifts

Take the same starting position: lying on your back, knees bent, arms behind your head. Begin to lift your body, as if you want to touch your knees with your forehead. Stay in this position and slowly lower your body. Take your time - sudden, quick movements can damage your spine and significantly reduce the effectiveness of your workout.

Leg raises

When doing this exercise, it is important to find a stable bench or chair. As a last resort, you can use a sofa. Sit on the edge and rest your hands well. Bring your legs towards your torso and return them to their original position. This exercise can also be done on the floor, simply lower and slowly raise your legs from a prone position, without lifting your pelvis. The main thing is not to rush, feel how each muscle is straining.

A set of exercises for the oblique muscles of the abdomen

Oblique muscles can also be trained with the Trunk Raises exercise. At the same time, while lifting the body, try to touch the left knee with the right elbow and vice versa. Also, you can sit in a chair and slowly turn your body to the right and left without lifting your pelvis from the chair.

If you have a spinal disorder, be sure to consult your doctor about exercise. Combining these exercises with aerobics or swimming is a good solution.

Weight loss, leg exercises

leg exercises

Of course, it is impossible to make the body lose weight only in certain places. But you can properly pump muscles in problem areas, for example, doing exercises for the hips or calves. To remove extra inches and tighten the leg muscles, we recommend these exercises.

Standing on the ground, slowly get up on your toes. Stay in this position and lower yourself slowly. After several sets of 10 times, do the same, but on one leg. To do this, keep your hands on the belt, bend one leg at the knee and stand on the other. Slowly lift on your fingers. Do 3 sets of ten times on each leg.

  • The best exercise to tone the hips and glutes is the forward lunges. To do this exercise correctly, you must imagine that you are kneeling. But the objective of the exercise is precisely so that the knee does not touch the ground. Do 3 sets of 8 times, alternating legs.
  • To get rid of loose skin on the inner thigh, do the following exercise. Lie down on the floor, lift your legs 90º from the floor and spread them to the sides. Repeat this movement 20 times, three approaches.
  • If you want to tighten your hips, try the following exercise. Lie down on the floor and alternately lift your legs extended 90º from the floor. Remember to put your socks on.

If the previous exercises focused mainly on the thigh muscles, the next block will help to tighten the calves.

  • Lie on the floor with your knees bent. Try pulling on your toes; you will immediately feel the muscles in the back of your calves tighten.
  • Stand against a wall and put your hands on it. Lift one leg, bend it at the knee, and place it over the knee of the other leg. Hold for a moment and switch legs. Do 10 sets for each leg.
  • Perhaps the easiest and most effective exercise not only for the legs, but also for the whole body is running in place. It will not only help your legs to be athletic and attractive, but it will also contribute to the development of the respiratory system.
hip exercises

Exercises for weight loss and thighs

Losing weight in the thigh area is no less of a problem for many girls. It really is very difficult, but there is still hope. One just has to exercise regularly and not forget about exercises for the hips.

  • Scissors
    Initial position: lying on your back. Place your palms under your buttocks, lift your extended legs off the floor to a height of 12 inches, and start crossing them like scissors. Intensity: 3 sets of 20 times.
  • Pendulum
    Initial position: kneeling, the hands are lowered along the body. Begin to slowly lower your pelvis and sit on your buttocks to the left of your legs, return to the starting position and sit on the right side. Do not help yourself with your hands, all the load should go to the muscles of the hips and buttocks. Perform 3 sets of 10 times.
  • Crab
    According to experts, this exercise helps to deal with cellulite. Stand with your feet slightly wider than shoulder width apart. Socks should point to the sides. Squat down slowly, feeling each muscle. Don't let your buttocks "hang", they should be level with your bent knees. It is recommended to perform 4 sets of 10 times.
  • Inner Thigh Exercise
    Lie on your left side and rest your hand on the floor. Bend your right knee and place it in front of the thigh of your left leg. Now try lifting your left leg; repeat this 10 times. Then switch sides and do the same with the other leg.
  • Back swing exercise
    Starting position: palms rest on the floor, the body rests on the hands (as in push-ups), one leg is bent at the kneeand the other extended back. Swing back vigorously 20 times, then switch legs. This exercise is the key to toning beautiful hips and glutes. From the same position, you can do another exercise: stand in the starting position, but bring the extended leg not back, but to the side. Pick it up slowly, roll it back, place it on the ball of your foot and do the opposite. The optimal load is 3 sets of 5 times.
  • Deflection Exercise
    Stand up straight with your knees relaxed and slightly bent. Bend your pelvis forward and slowly get up on your toes. Hold for a couple of seconds and return to the starting position. Do this exercise 3 sets of 10 times.

Exercises to slim the buttocks

Elastic and beautiful buttocks: the dream of every girl. To make this dream come true, do the following exercises regularly.

  • Chair exercise
    To perform this exercise, sit on a chair, squeeze an object with your knees: a soft toy, a cup, an apple. Take care of your posture, your back must be straight. Hold the object in this way for a few minutes, then rest. Repeat the exercise 5 times.
  • glute exercises
  • Knee twist exercise
    Get on your knees with your hands on your waist. Sit slowly on your right buttock, then get up just as slowly and sit on your left. It is important to exercise slowly; it will be more difficult and the training will be more effective.
  • Resistance Exercise
    Stand against the wall, rest against it with the back of your head, shoulder blades, and buttocks. Bend your knees slowly, tighten your muscles. Hold for about a minute. Then slowly return to the starting position. This exercise is very difficult, especially in the beginning, so at first you can limit yourself to three approaches.
  • Garza
    Stand up straight, bring the leg bent at the knee towards the chest. Bring your knee towards you and hold the position for half a minute. Then switch legs for a total of 20 leg lifts.
  • Exercise with emphasis on the wall
    Starting position: lying down, the legs rest against the wall at a height of 30–40 cm from the floor. Stretching your muscles, lift your pelvis off the floor, while resting your feet on the wall. If this exercise is difficult for you at first, try as many approaches as you can. Ideally, 20 body lifts in two minutes.

We often can't spend enough time on training, but if you really want to lose weight, you'll need to review your schedule and do this set of weight loss exercises more often. After all, you can practice effectively even at home. It all depends only on you: get motivated, search for exercises on the Internet, watch your diet, exercise regularly at home. A little patience and victory over your own laziness will allow you to notice the results of your workouts in a month, and in six months you will be able to buy yourself new and beautiful clothes that are several sizes smaller! Exercise, eat only healthy foods, and you will become more beautiful, healthier, and more self-confident!