Ass
Photo: AiF/Eduard Kudryavitsky
A comprehensive exercise for the buttocks, abdomen and thighs.
Place your feet shoulder-width apart, hands on your waist, and shoulders back. Take one leg back one step. Shift your body weight onto your front leg (to do this, slightly tilt your body forward). Now squat slightly on your front leg. The leg behind also bends, lifting the heel off the floor. Now straighten your front leg, while moving your back leg one step forward! That is, don’t put it down, but put it forward, still leaning on the same leg. Return your leg back and continue the exercise. Make sure not to slouch or look at the floor! Look ahead. There is no need to squat low.
Do 5-10 squats on one leg and switch legs. Without pausing, do 4-5 such approaches.
A set of exercises for the hips, abdomen and buttocks
There is a misconception that only obese women need improvement in their lower body. But this is not true at all. Even thin women often develop loose skin and cellulite on the thighs, buttocks, and abdomen. All these problems can be solved with the help of a specially selected set of physical exercises. It is best to perform such exercises every other day 3-4 times a week, devoting 40-50 minutes to them. After 4-5 weeks, it is necessary to change the exercises to avoid muscle addiction, as a result of which the exercises become less effective.
We offer a set of exercises for the hips, abdomen and buttocks, which can be performed at home. Each exercise is performed 10-15 times in 2-3 approaches.
Before starting a set of exercises, you need to do a warm-up. This can be bending, squatting, turning the body.
Exercise 1 . Lie on the floor on your left side, extend your left arm straight, place your right arm near your chest, bent at the elbow. Extend your left leg, bend your right leg at the knee. Do lifts (low) of your right leg, tensing the muscles of your buttocks and thighs. Do the same, turning over to the other side. The exercise uses the muscles of the buttocks and outer thighs.
Exercise 2 . Lie on your left side, leaning on your arm bent at the elbow. The left leg is straightened on the floor, the right leg is bent at the knee, the foot is placed in front of the knee of the left leg. Raise and lower your left leg rhythmically, without touching the floor. Then do the same on the other side. The exercise is aimed at working the muscles of the inner thigh.
Exercise 3 . Sit on the floor, supporting yourself with your hands behind you. Raise your straightened legs approximately 45º from the floor. Spread your legs apart as wide as possible (without bending your knees), then bring them together and lower them to the floor. This exercise works the muscles of the thighs and lower abs.
Exercise 4 . Stand straight, place your feet wider than your shoulders, place your palms on your pelvis. Squat until your thighs are parallel to the floor. Then rise onto your toes, lifting your heels off the floor. Return to the starting position. This exercise uses the muscles of the thighs, calves, and buttocks.
Exercise 5 . Place your feet shoulder-width apart and squat down. Place the tips of your fingers on the floor in front of your feet. Without lifting your fingers off the floor, lift your hips, pointing your butt toward the ceiling. It is not necessary to straighten your legs all the way. Then return to the starting position. The exercise works the muscles of the thighs and buttocks.
Exercise 6 . Lie on your back, bend your knees and lift your legs up, bend your arms behind your head. Tightening your abdominal muscles, lift your upper body and pull it towards your knees. The exercise uses the upper abdominal muscles.
Exercise 7 . Lie on the floor, legs bent at the knees, feet on the floor, arms bent behind your head. Raise your upper body, use your left elbow to reach your right knee, and lower yourself. Then do the same for your right hand and left knee. This exercise works the oblique abdominal muscles.
Finish the set of exercises with stretching.
Curl
Photo: AiF/Eduard Kudryavitsky
Exercise for the abdomen.
Lying on your back, bend your legs and place them on the floor. Hands under the neck. Lowering your chin to your chest, lift your head, shoulders and shoulder blades off the floor. Press your heels harder into the floor, this will help raise your body higher. Point your forehead not forward, but down towards your hips.
Do 6-8 reps, complete 3 sets with 30 seconds rest.
Exercises for losing belly fat
The most effective for this were, are and will be abdominal exercises. There are many of them - you can choose the most suitable one. For example:
- lie on your back, fold your arms behind your head, spread your elbows to the sides. From this position you need to try to sit down so that a right angle is formed;
- an exercise opposite to the first: in this case, you need to lift not your torso, but your legs, also forming an angle of 90º;
- The “Bicycle” exercise is probably familiar to everyone from school: lying on your back, lock your hands behind your head. Raise your legs at an angle of approximately 30º and alternately pull them towards your face, pretending to ride a bicycle. At the same time, the elbows can be alternately brought together with the opposite knee;
- The “Scissors” exercise is also from childhood: lie on a flat surface on your back, stretch your arms along your body or place them under your buttocks, raise your legs half a meter from the floor. From this basic position, leg swings are performed, imitating the movement of scissors;
- lying on your back on a flat surface, with your legs together raised up, you need to try to “write” the numbers from 0 to 9 in the air;
- At first glance, it’s a simple exercise, but not everyone can do it the first time. It's called "Planck". To perform it, you need to lie down facing the floor, then rise up, leaning on your elbows and toes. The torso should be completely straight. You need to stay in this position for a minute. If the exercise is easy, it means something is being done incorrectly. When performed under great tension, the gluteal, shoulder, back muscles, as well as the abdomen and sides are involved.
Spider
Photo: AiF/Eduard Kudryavitsky
Exercise for the buttocks, inner and lateral surfaces of the thigh.
Stand straight, feet shoulder-width apart, hands on your waist. Roll your shoulders and bend your waist slightly forward. Extending your arms to the sides at shoulder level, take a step to the side and squat down in a single movement, resting on your heels. The toe of the foot can be slightly turned outward when taking a step. As you straighten up, immediately put your foot back. Take a squat step to the other side.
Take 10 steps in each direction. Perform 3-4 sets with 1 minute rest between each set.
Let's move on to the basic exercises for losing weight
- Exercise one. Helps burn fat in the buttocks and inner thighs. Spread your legs shoulder-width apart, place your hands on your waist and perform deep squats while inhaling. Exhale, returning to the starting position. While performing the exercise, try to keep your back straight without leaning forward. It is recommended to start with one set of 20 squats, gradually increasing the load to three approaches. After 2 weeks, the exercise can be complicated by performing it with dumbbells in your hands.
- Exercise two. Designed to help you achieve slim thighs. As you inhale, take a long step forward with your right leg, while lowering the knee of your left leg so that it touches the floor. Returning to the starting position, we exhale slowly. Repeat the exercise with a lunge with your left leg. Make sure your hands are on your waist. To begin with, you can do 15 exercises in one approach, alternating legs. Later, you should increase the number of exercises to 30 per approach, and the number of approaches to three per session.
- Exercise three. Recommended for improving breast shape. It should be borne in mind that losing weight affects not only fat deposits, but also the muscles that support the breasts, so you should make them stronger and more toned. Take dumbbells in your hands and lie with your back on the bench. As you inhale, spread your arms out to the sides. Then, exhaling, bring them together above your chest. Start with 12 exercises in one set, gradually increasing the number of approaches to three. You can also add load by increasing the weight of the dumbbells.
- Exercise four. Helps make your waist slim by tightening the lower abdominal muscles. Spread a mat on the floor and lie on your back on it with your knees bent. Grasp a stationary heavy object with your hands (a sofa or chair will do). As you exhale, raise your legs as high above your head as possible. Lowering your legs to the starting position, inhale. Perform the maximum number of times possible for your physical condition, increasing the number of exercises and approaches over time.
- Exercise five. Helps tighten the upper abs. Lie on your back and bend your knees, locking your feet. As you exhale, raise your torso to your feet and lower your head. As you inhale, lie down on the floor, returning to the starting position. We perform it as many times as the body allows. Gradually increase the load and bring the exercise to three approaches.
- Exercise six. For a slim waist and buttocks, improving metabolism and eliminating cellulite. Take a hoop and spin it around your waist for 10 minutes without breaks or stopping. Over time, you can increase the duration of this exercise.
Harmonic
Photo: AiF/Eduard Kudryavitsky
Exercise for the buttocks and abdomen.
Lying on the floor, spread your arms to the sides. Raise your legs above you and stretch them out. Lower one straight leg away from you and bend the other, lowering your knee towards your chest. Return both legs up, connect, stretching them again, and lower them again, changing places. (The one that was stretched away from itself is now bent towards the chest, and the previously bent one is straightened away from itself downwards.)
Do 6-10 of these cycles, remembering to return both legs up in the middle of the cycle. 3-4 sets with 1 minute intervals.
Squats with leg raise
Exercise for the front and back of the thighs, buttocks, and abdomen.
Stand straight, hands on your waist, feet shoulder-width apart. Squat down, making sure to keep your knees straight. Stand straight and continue this movement by lifting one knee as high as possible toward your chest or shoulder (bending your leg). Lower your leg, squat down in a continuous movement, and lift your other knee up as you rise.
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Dragonfly
Photo: AiF/Eduard Kudryavitsky
Complex exercise for the hips, buttocks and abdomen.
Sitting on the floor, lean back and lean on your elbows. Bend your legs. Use them to describe circles in the air, straightening your legs outward and returning them bent to the middle. Do not place your feet completely on the floor, just touch them with your toes.
1st approach – 10 circles in the direction “over the top – out – down – in the middle.” 2nd approach – 10 circles in the direction “through the bottom – out – up – in the middle.” Rest between sets for 30 seconds. If it’s too hard, do circles with your legs one at a time (10 circles each), while the second one is bent and standing on the floor.
