Sportspit

Simple exercises for a beautiful figure. Effective exercises for an amazing figure. Video: lunges with dumbbells

A set of exercises for a beautiful figure consists of simple exercises, so every representative of the fair sex can do them. We will look at exercises for the hips, waist, legs, and chest.

Exercises for every day for an ideal figure

Attention to the hips

"Bike"

Lying on the floor, lift your legs up and make movements similar to riding a bicycle. Try to keep your thigh muscles relaxed. Gradually speed up the pace of the exercise. Start with 40 spins and gradually increase to 150 times. You can take a break between them. Now you know how to do the bicycle exercise correctly.

"Crossing"

Exercises necessarily include crossings. Lying on the floor, raise your legs, bend your knees at a right angle. Using your hip joints, first move your right leg over your left, then your left over your right. Don't forget about relaxed muscles. These were the basics of how to do the crossing exercise correctly.

"Legs Swing"

How to do the “Leg Swing” exercise correctly? For this you will need a chair. Place his back towards you. Holding onto it, swing your right leg forward and sideways 10 times. Then with the other foot. The leg swing exercise is extremely beneficial for the hips.

"Legs Transfer"

Sit on the floor, rest your hands on your back. Bend your knees. Now we move the bent knees first to the right, then to the left 10-20 times.

"Walking" on the buttocks

Sitting on the floor, stretch your legs straight, raise your arms parallel to the floor. Now, lifting your hips one by one, move first forward, then back. To begin with, 2-3 meters, gradually increasing the distance. These were the main exercises for the hips.

Waist exercises

Elbow-knee

Place your feet shoulder-width apart. Place your hands at the back of your head. Now lean forward and touch your right elbow to your left knee, then return to the starting position. Now another elbow. When performing the exercise, try not to bend your knees.

Leg transfer

Lie on the floor, supporting yourself on your elbows, move your right leg to the left side and touch it to the floor, return to the previous position, then move your left leg to the right. We have described the basic exercises for the waist area.

Leg exercises

1. Walk on the parts of your feet. On toes and heels for 1 minute, on the outer and inner sides for 30 seconds.

2. Holding yourself against the chair, swing to the side. First with one leg, then the other.

3. Squats with weights. This function can be performed by dumbbells weighing 1-3 kg or bottles of water 1.5-2 liters

Chest exercises

1. Get on your knees with your torso straight. Raise your arms straight up, stretch, then lower your palms up, 10 times.

2. Place your feet shoulder-width apart, raise your arms at chest level, and straighten them. Press them together, then relax and squeeze again. Repeat 10 times.

These exercises will show their results very quickly if you do them daily.

Video materials on the topic of the article

Secrets of an ideal figure from Hollywood stars:

Pilates for a slim figure:

Exercises with Cindy Crawford:

Sport

Spring is not only a time to change your wardrobe. This is still a period of active preparation of the body for the summer season.

In the struggle for the perfect body everyone pursues their own goals: someone wants to improve their health, while others want to meet the beach season slim and fit so that they can wear a new bikini or favorite shorts without hesitation.

Here are 5 almost magical exercises, if performed correctly, your body will soon be transformed.

Just 10 minutes every day, and in a month you won’t recognize him.

Exercises for an ideal figure

1. Plank

The plank is a static exercise.

This means that you don't need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.

To perform it correctly, follow the example shown in the picture above.

Support yourself on your elbows, forearms and the front of your feet. It is very important to keep your back completely straight. Try not to lower your waist so that your hip line is parallel to the floor.

If you don't have any difficulty doing the plank, it's strange to say the least. You should feel tension in almost every part of the body: the muscles of the back, abdomen, front of the thighs and muscles of the arms.

2. Push-ups (push up exercise)

Push-ups are another exercise that literally works every major muscle.

Thanks to this exercise you strengthen your body.

Perform it on a flat floor.

Fix your body position: n and with outstretched straight arms, hold the body for several seconds, while also supporting straight line of legs, back and buttocks.

Slowly lower your body, bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.

You should feel how the abdominal muscles, arm muscles, and the anterior thigh muscles tense.

A set of exercises for a beautiful figure

3. Squats

Squats will help strengthen your thigh muscles, calf muscles, and also correct your posture. In addition, this exercise will improve the overall tone of the body and promote fat burning.

Place your feet shoulder-width apart or slightly wider. Extend your arms in front of you and then proceed directly to squats, keeping your head straight.

Try to perform the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).

4. Hunting dog stance

Take the initial position as for doing a plank.

Pull your stomach in and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.

Hold this position for at least a minute. Then slowly lower your arm and leg and repeat this exercise with the other leg and arm.

So-called hunting dog stance develops the gluteal muscles, abdominal muscles, and muscles in the lumbar region.

5. Lying hip raise exercises

Lifting your hips from a lying position is an ideal exercise for the body.

Thanks to him, you can develop your gluteal muscles, hamstrings, and strengthen your abdominal, back, and thigh muscles.

Lie on your back, bend your knees. The foot should be completely on the floor, arms extended to the sides at an angle of 45 degrees relative to the body.

Pull your buttocks in and lift your hips as high as possible. Fix your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.

This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:

Workout 1:

1 minute plank

1 minute - push-ups

2 minutes - squats

1 minute – hunting dog stance

1 minute - raising hips from a lying position

1 minute plank

1 minute - push-ups

2 minutes – squats

*The break between exercises should be 10 seconds.

Workout 2:

3 minutes - plank

3 minutes - hunting dog stance

3 minutes - lifting hips from a lying position

1 minute - push-ups

*The break between exercises should be 15 seconds.

Perform a set of these exercises 6 times a week in the following sequence:

*Make the seventh day a day off.

Week 1:

Day 1: workout 1

Day 2: workout 2

Day 3: workout 1

Day 4: workout 2

Day 5: workout 1

Day 6: workout 2

Day 7: day off

Week 2:

Day 1: workout 2

Day 2: workout 1

Day 3: workout 2

Day 4: workout 1

Day 5: workout 2

Day 6: workout 1

Day 7: day off

Once you've completed Week 2, go back to rotating Week 1 exercises.

The results will not take long to arrive. After just 4 weeks you won’t recognize your body.

*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with a proper diet.

As practice shows, in order to preserve the beauty of the figure and maintain harmony, it is not enough just to change the diet. Usually, to achieve the best results, it is recommended to include a set of exercises and create it for yourself.

Focusing on the needs of your body, knowing the problem areas, you can easily create your own set of exercises, exercises, and training for a beautiful figure. It is very convenient to choose 2-3 exercises for the back, abs, arms, legs, which are easy for you to remember and perform regularly (in the mornings, evenings or several times a week). This will be yours and for your health.

It is important that this complex includes exercises to strengthen the back muscles. Why is straight posture important? Firstly, it’s beautiful, you see, it gives you self-confidence. Secondly, incorrect posture can lead to health problems; you must try to correct poor posture and maintain it by performing a set of exercises.

A set of exercises to strengthen the back muscles

A straight back is the key to smooth, deep breathing and proper digestion. Correct posture is important for the health of the spine, reducing and correctly distributing the load on the joints and muscles.

The simplest and most effective exercise is the “cat back”

Get on your knees, place your hands on the floor at shoulder level, knees at right angles. Lower your head, look at the floor. Arch your back like a cat, lower your head as low as possible, and touch your chin to your chest. Then vice versa - bend your head downwards (the stomach tends to the floor), head up, look in front of you or tilt it slightly towards your back. Repeat 10-15 times.

Lie on your stomach, head straight, look at the floor, hands clasped behind your head, legs together. Raise your shoulders and legs up. The muscles of the back and buttocks work. Repeat 10-15 times.

Lie on your stomach, straighten both arms and extend them forward. Do not raise your head, in the starting position look at the floor. When you start the exercise, lift your chest off the floor, tensing your back muscles. Keep your feet motionless on the floor. Keep your head down, look at the floor. Stretch your arms to the sides, lower them down, touch your thighs, and return to the starting position. Repeat 10-15 times.

This is a very good exercise for strengthening your back muscles; include it in your set of slimming exercises.

A set of exercises for hands

I chose several exercises with dumbbells and elastic bands for fitness. In general, I advise everyone to try a rubber expander. I found many advantages in it. At first it seemed light and frivolous, but it turned out that the load from exercises with it is quite serious, so I recommend including such exercises in the complex.

Another important point about training with dumbbells. Often a sports bench appears in the description of an exercise or video. It seemed to me that this was not so important; I did a set of exercises lying on the floor or standing. However, then I realized that not all exercises and not always can be done as needed.

For example, exercises with dumbbells. It’s tempting (especially at the beginning, out of habit) to make the task easier for yourself - lying on the floor, your elbows can touch the support, and the effectiveness of the workout decreases. If you can buy a training surface, do it.

Lie down on a bench, pick up a dumbbell (I have 3 kg each). Bend your elbows, straighten your arms up, lower them back. Repeat 15 times.
Starting position: standing, arms down along the body, holding a dumbbell in each. Simultaneously bend and straighten your elbows, pulling the dumbbells to your shoulders and returning to the starting position. Repeat 15 times.
Stand up straight, carrying a load shoulder-width apart, with a rubber expander across your back from one hand to the other. Bring your arms forward in front of you, overcoming the resistance of the elastic band. Repeat 15 times.

A set of exercises for legs

I also chose a workout with an elastic band for fitness. Gives a very good load on the legs and works a muscle group. You need to either tie the ribbon in one layer, leaving the working half, or fold it in two layers and try to tie it that way.

Start from a standing position, feet shoulder-width apart, elastic band at the ankle or slightly higher. Hands on the belt. If it’s difficult, you can hold on to some support (chair, cabinet). Raise and lower your leg to the side, overcoming the resistance of the elastic band, try to stretch it as much as possible, raise your leg as high as possible. Repeat 15 times for each leg.
The meaning and starting position, as well as the technique of execution, are the same as in the previous exercise, but take the leg back. Do 15 repetitions for the right and left legs.
Lie on your side, elastic band on your ankles, perform swings, stretching the expander as much as possible. Repeat 15 times for each leg.

Abdominal exercises for a slim figure

I tried a lot of different workouts to pump up the abs, everything was either too difficult, or, on the contrary, frivolous and weak, there was no special result. Then I saw a video on the Internet that talked about the inappropriateness of doing complex abdominal workouts, two or three are enough, they are the main ones, the rest are its derivatives. I left one exercise, I advise you to include it in the training complex.

Lie on the floor, bend your knees, clasp your hands behind your head. Raise your head and shoulders, tensing your abs, pulling towards your knees. Accustom the body gradually, do it at first, as many times as possible. Repeat at least 20 times, possibly in several approaches, giving maximum load.

Don’t be confused by the fact that at first glance the exercise seems easy and will be of no use. It also seemed to me that my head and shoulders were not high off the floor. However, the load turned out to be serious, lifting the entire torso up to the waist (that is, sitting up straight, as we were taught at school), there is simply no point, the abs are straining and so, the necessary muscle group is being worked out. You will see the effect from regular exercise within three weeks.

In the same set of exercises for a slim figure, I recommend including:

training with a hoop (20 minutes of training). It seems like just spinning a hoop - what effect could it have? Maybe this is not so simple, by the way, if you have a special sports hoop with magnetic spikes. As a result, you will get a thin waist, and in one go you will work the muscles in your legs and buttocks.

Repeat this set of exercises regularly and you will be slim, beautiful and healthy!

The secret to a toned body and good health has long been revealed. Its main components are proper nutrition and regular exercise. Here is a set of simple exercises that, if performed regularly, will help you get closer to your dream figure.
Exercise for perfect abs

Target
Firm and flat stomach
How to perform
Lie on your back, put your hands behind your head, legs parallel to the floor.
Straighten your left leg at an angle of 45˚ and pull your body towards it, helping with your right elbow and slightly lifting your shoulder blades.
The lower back should remain in place. Repeat the exercise 30 times in 3 sets.
Exercise for beautiful hands

Target
Toned arms without the “wing” effect at the top of the shoulder.
How to perform
To perform the exercise you will need dumbbells. Stand straight with your feet shoulder-width apart.
Take dumbbells in your hands, bend your elbows so that the dumbbells are at shoulder level. Smoothly extend your arms, lifting the dumbbells above your head.
At the top point, fully straighten your elbow joints.
Slowly return to the starting position.
Repeat the exercise 15 times.
Exercise to strengthen chest muscles

Target
High breasts
How to perform
You will need a chair or exercise ball, as well as dumbbells. Lie with your upper back on the surface, 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, as far down as possible. Taking a deep breath, draw in your stomach as you lower your arms.
Exhale as you return to the starting position.
Do 4 sets of 12 repetitions.
Exercise for a thin waist

Target
Slim feminine waist
How to perform
To increase efficiency, you can use dumbbells again.
Hold them above your head with your hands pressed tightly to your head.
Watch your back and spine, they should be straight.
Do slow bends strictly along the side line of your legs.
Perform 2 sets of 15 exercises.
Exercise for buttocks and thighs

Target
Firm buttocks and toned thigh muscles
How to perform
Sit on the floor and keep your body perpendicular to the floor.
With the strength of your buttocks and thighs, rise into the so-called table position, supporting the weight on your hands.
Tighten your stomach during the exercise.
Hold the pose for 30 seconds, then return to the starting position.
Repeat the exercise 30 times.
Leg exercise

Target
Slender legs with clearly defined relief lines and sharp knees.
How to perform
Lie on your back, bend your knees, place your arms along your body.
Begin to lift your torso until only your head, shoulders, elbows and feet touch the floor.
Alternately straighten your right and left leg.
Slowly lower your torso to the starting position from your neck to your waist.
Do the exercise 20 times.
Squats

Target
Strengthening the muscles of the legs and buttocks
How to perform
Spread your legs wider than your shoulders - this way, when squatting, you will engage the muscles of the inner thighs and buttocks.
Do not lift your heels off the floor; your feet should be located at an angle of 45˚ in different directions.
Maintain a straight line from the back of your head to your tailbone, and don't arch your back or slouch. The knees in the lower position should not protrude forward, inward or outward - their place is above the feet.
Do the exercise 50 times.
Stretching

Target
Increase muscle tone and joint mobility
How to perform
Stretching exercises should be performed carefully, holding each pose for 10 to 30 seconds until the tension disappears.
Sit on the floor and spread your legs to the sides.
Slowly tilt your body forward, trying to reach your right knee, also smoothly and slowly return to the starting position and reach for your left knee. Repeat the exercise 6 times on each side.
Walking

Target
Fit and slim body
How to perform
Proper walking helps maintain muscle tone.
Your back and head should be straight, look forward, not at your feet.
Your shoulders should be straightened and relaxed, and your stomach and buttock muscles should also be pulled in.
When taking a step, step first on your heel, then on your toe.
Fat burning begins after 45 minutes of walking, so exercise should last from 40 minutes to an hour.

Every representative of the fair sex dreams of looking perfect. And the most important problem that ladies face is figure imperfections.

You should not be afraid of this problem - it is easily solved, especially if you are determined and follow the general rules for improving and correcting your figure.

It is very important to take a whole range of measures, in this article we will tell you which ones, and also show you photos of exercises for your figure.

A beautiful figure at home is real. The first and most important step towards this goal: proper nutrition.

We are not talking about exhausting diets - they are contraindicated: you will only worsen your metabolism, and the weight will return as quickly as it went away. Please be patient and follow the following rules.

Firstly, your diet should be varied and certainly contain fresh vegetables and fruits.

You should not completely rid your menu of bread: low-calorie varieties of bread, such as rye and black, are not only not harmful to your figure, but are also good for the intestines and improve metabolism.

But fast food, high-calorie flour and pasta must be completely excluded from the diet. If you really like carbonated drinks (which you also need to give up), replace them with green tea, of course, without sugar. Green tea also speeds up metabolism and is considered a good aid in weight loss.

As for quenching thirst in general, you should drink 2 hours before and 2 hours after eating; drinking food with food is harmful. You need to drink a lot: 1.5-2 liters a day have a beneficial effect on the body, digestion and help reduce weight.

There is a common myth that carbohydrates are a girl's worst enemy, however, this is not true. Slow carbohydrates - those found in cereals and rye bread - are healthy and necessary.

For breakfast, be sure to eat porridge - they are filling and, nevertheless, will not negatively affect your figure.

External care

In addition to special attention to nutrition and exercise for a beautiful figure, you should not forget about cosmetics for skin care. They not only promote skin renewal, but also tighten it, prevent the development of cellulite, and on top of that, they accelerate blood flow and prevent fat from accumulating in one place.

For example, candied honey is an excellent natural remedy for effective exfoliation: it perfectly cleanses pores and removes a layer of dead skin.

Honey is generally a universal assistant in skin and figure care: baths with milk and honey perfectly moisturize the skin.

To make such a bath, prepare the following solution: add three tablespoons of honey to three liters of milk and mix well. Add this mixture to the water and the bath is ready.

Coffee scrub is also very effective in cleansing pores and renewing skin: take coffee grounds and rub it intensively into damp skin, paying special attention to problem areas. This scrub is also an excellent prevention of cellulite.

Another simple and effective home remedy against cellulite is a contrast shower. In addition, this procedure also perfectly relieves stress and has a generally beneficial effect on the body.

You can also use purchased creams and scrubs: moisturizing, cleansing, anti-cellulite and any others that will be useful in skin care.

However, you should not rely only on cosmetics and external influences: a good figure is a whole range of measures, the most important of which are a system of exercises for the figure and proper nutrition.

Exercise system

The most important component of procedures for improving your figure and losing weight is physical activity and a whole range of exercises for your figure. If you don’t play sports, then neither proper nutrition, nor cosmetics or any other means will help.

Abdominal muscles

The most problematic and disturbing area for women is the waist and abdomen. Achieving a flat and toned stomach is not at all difficult - regularly perform the classic abdominal exercise and you will achieve great success.

It should be performed like this: lie on your back, put your hands behind your head and lift your body towards your legs, straining your abdominal muscles as much as possible.

The movements must be performed at a slow pace, and in no case should you help yourself with your hands: lifting the body is accomplished solely through the strength of the abdominal muscles.

If your goal is to strengthen the lateral abdominal muscles, you should perform an exercise similar in action: do everything the same as in the previous exercise, only while raising the body, stretch one of your elbows to the opposite knee.

To strengthen your lower abdominal muscles, instead of lifting your body toward your legs, lift your legs toward your body. It’s more effective to lift your legs straight, but if it’s still difficult for you, you can lift them with your knees bent.

Buttocks and thighs

The buttocks and thighs are a very important area, especially for attracting the attention of men. There are many exercises to tighten and improve this area, but most of them are performed in the gym with a barbell or at home, but with other loads - kettlebells and so on.

We will consider an exercise that does not require any sports equipment to perform.

It is performed like this: lie on your back, resting your feet on the ground, and raise your body, bending your knees and keeping your heels and back off the ground. Extend your arms along your body, placing them palms down.

Each time you inhale, raise your pelvis so high that the bend in your knees becomes a right angle. Repeat these movements at least thirty times. Perform the movements slowly, at a moderate pace, do not forget about breathing.

Shoulders and arms

Strengthening the muscles of the arms and shoulder girdle is also possible at home - you don’t have to resort to visiting expensive fitness rooms. The most ordinary push-ups can help you here.

If you still find it difficult to perform this exercise in a “lying position,” you can help yourself: do push-ups from your knees. Push-ups can work differently in terms of their effect on muscles: it all depends on the position of your hands.

The wider you spread your arms, the greater the load on your chest muscles. If you place your arms narrower, you will increase the load on the triceps.

It should be noted that tightening your chest muscles can tighten the position of your breasts (but not make them bigger).

Flexibility exercises

It is very important to pay attention to the flexibility of your body. Yoga exercises, as well as any other ordinary stretching exercises, are effective for increasing flexibility.

However, any of these exercises should be performed only after warming up: without warming up the muscles, you risk tearing the ligaments.

Conclusion

Cardio exercise should also be an integral part of your workouts, and this is where you should start: running and jumping rope exercises, aerobics exercises, and even dancing.