Do you want a slim and fit body? But your busy schedule does not allow you to pay attention to your body. Do not despair, there are workouts that allow you to bring a figure in 20-30 minutes a day. This time is not even enough to watch the series 🙂 I present 3 effective workouts aimed at working out all the problem areas.

This is a workout that focuses on strengthening your core. Corrects posture, increases endurance, balance and flexibility. A nice bonus is that it is suitable for any fitness level.

Pilates is one of the best and easiest workouts for beginners. All you need is a mat or large towel. The video is only 23 minutes long and is a classic for the basics.

I like here that the instructor during the lesson explains in detail how to perform the exercises. And you don’t have to constantly look at the monitor, straining only your neck. Watch the video until the end and start practicing today! Don't move this to Monday

High Interval Training

One of the new fitness activities is HIIT workouts. A variation is tabata. Before class, I recommend a good stretch, and then stretch. And then forward into the shower to massage problem areas.
Experts say that vigorous exercise leads to fat burning, increases metabolic rate and improves the cardiovascular system. They are ideal for those who have little time, but have a desire to work on their body.

Here is a video with a fantastic workout for beginners. Each exercise lasts 25 seconds and 10 seconds to rest. Watch the video and start practicing the exercises right away.

yoga for weight loss

How would you react to the fact that yoga is one of the most simple ways reduce weight? If not, then you may not have heard of the effectiveness of such classes. And one of them is power yoga. It improves not only the flexibility of the body, but also helps in relieving stress. All you need to do is a mat and a little patience. Believe me, in 2 months you will not recognize yourself. Well, unless, of course, you're slacking off.

I have already written a lot of subtleties about yoga for weight loss. And now watch and repeat the workout of the most famous yoga trainer Denise Austin. She modified classical classes with modern exercises. Do not think that you will lie down in one position. She squeezes all the juices to the fullest 🙂

Practice every other day and soon you will be able to see the results. Check out the power of these exercises for yourself.

Whatever workout you choose, stick to it for at least 2 months. So you will work out the exercises, increase your flexibility, endurance. And naturally you will see the result from investing only 20-30 minutes a day in exercise. And then send me your results. What have you achieved and what motivates you.

Someone just needs to fix problem areas, and someone due to age or injury cannot do exercises for all muscles. Don't be discouraged - now you have a workout in which different parts of the body are worked out separately!

Please note that such exercises are much safer than complex ones. You need to do it on the floor or at the support, and this reduces the load on the spine, knees and hip joints. Therefore, we recommend our gymnastics, first of all, to those who are significantly overweight or have a long-standing habit of sedentary image life. If you are not sure that traditional training is within your power, start with split training! Perform the entire complex in a row, exercises for problem areas can be repeated twice.

Outer thigh

Stand sideways to a chair, put your hand on its back, lean slightly. Bend one leg, bringing your knee up to your chest.

Photo: AiF / Eduard Kudryavitsky

The outer surface of the thigh ("riding breeches")

Get on all fours. Leaning on your hands and one knee, lift the other leg to the side. The movement is discrete: they raised the knee to the side - fixed this position - straightened it to the side - fixed this position - bent back - fixed it - put it back on the floor. Try not to dangle your shoulders and pelvis and do not bend in the lower back, in order to better keep them motionless, draw in the stomach.

Repeat 20-30 times and switch sides.

Photo: AiF / Eduard Kudryavitsky

Back of the thigh

Get on all fours. Extend one leg back parallel to the floor, pull the toe towards you. Bend the leg at the knee, trying to touch the buttocks with the heel. Make sure that the hip and foot remain motionless, only the lower leg moves.

Repeat 40-60 times and switch legs.

Photo: AiF / Eduard Kudryavitsky

Inner thigh

Lying on your right side, bend your right arm. Elbow on the floor, head in the palm of your hand. Place your left hand on the floor in front of you. Bring your straight right leg forward a little, tighten your toe and stretch it out. Bend your left leg and place your foot on the floor. Raise and lower the straight right leg, feeling the muscles of the inner thigh tighten. The range of motion will be small to increase the load, do not put your foot on the floor while you can. Don't relax your toe.

Repeat 20-50 times and switch sides.

Photo: AiF / Eduard Kudryavitsky

Buttocks

Starting position, as in the previous exercise. Leaning on your hands and one knee, lift the other bent leg so that the thigh is parallel to the floor, and the heel is directed to the ceiling. From that position, straighten the leg with the heel up as high as possible and lower it back to parallel with the floor. Try to "push your heel into the ceiling" as if. Make sure that the lower back and shoulders do not shake, but the arms can be bent at the elbows and lower the shoulders to the floor.

Repeat 40-50 times and switch legs.

Photo: AiF / Eduard Kudryavitsky

Upper abdomen

Sit on your back with your knees bent on the floor. Hands behind your head, look at the ceiling. Stretch your arms forward and, lowering your chin to your chest and rounding your back, stretch to your knees. Neck, shoulders and shoulder blades should be off the floor. Return to initial position putting his hands behind his head.

Repeat 15-20 times.

Photo: AiF / Eduard Kudryavitsky

Hypogastrium

Lie down on your back, arms along the body. Raise bent legs up above you. Leaning on your palms, straighten one leg above the floor, then lift it straight up and bend it to its original position. Repeat with the second leg. Make sure that the lower back does not come off the floor, you can put a folded towel.

Repeat 6-10 times with each leg.

Photo: AiF / Eduard Kudryavitsky

chest and arms

Leaning on the back of a sturdy chair or the edge of a secure table, move your legs as far as possible. Place your palms shoulder-width apart. Bend and straighten your arms, pushing up from this surface. Legs and body should form a straight line. If you lack strength, find more high support(for example, put your hands on the wall at chest level and push up from it).

Do 3 sets of 10-12 reps.

Photo: AiF / Eduard Kudryavitsky

According to an online survey of the Cosmo.ru website, most girls would like to tone their thigh muscles, tighten their buttocks and reduce their waist. There is nothing easier. Perform these problem area exercises three times a week and problem areas will turn into problem-free!

PROBLEM AREA 1: Waist

DOWNLOAD THE PRESS

Initial position: lying on your back, feet shoulder width apart. Only due to the tension of the abdominal muscles, tear your shoulders off the floor and left leg(sock pulled out). The left hand is behind the head, the right hand is raised up.

To the TIME account: Bend your left leg at the knee and pull it towards your stomach. At the same time, reach the outer side of the left thigh with your right hand.

On account of TWO

Repeat 30 times on each side.

HALF PLANK

Starting position: lying on the left side. The legs are bent at the knees, the right leg is extended forward. Emphasis with the right palm on the floor (fingertips look at the chest), support the head with the left hand.

To the TIME account: Raise up using your right arm: your torso and left arm should be off the floor. At the same time, place your right foot on top of your left. Hold this position for a few seconds.

On account of TWO: Return to starting position.

Do 30 repetitions in each direction.

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PROBLEM AREA 2: Hips

Working on the back of the thigh

Starting position: standing on all fours, legs together, emphasis on the palms. Lift your right knee off the floor.

To the TIME account: stretch the right leg back, the foot is turned to the side, the toe is extended. Hold this position for a few seconds.

On account of TWO: Return to starting position. Repeat 30 times with each leg.

We are working on inner surface hips

Starting position: standing on all fours, emphasis on the palms. The right palm rests on top of the left. Shift your weight onto your left leg and arm.

To the TIME account: Raise your right leg so that it is parallel to the floor. Slightly bend it at the knee and take it to the side. Right hand up.

On account of TWO: return to IP.

Do 30 reps with each leg.

Read also

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PROBLEM AREA 3: Buttocks

Bow and arrows

I.P .: lying on your stomach, spread your legs shoulder-width apart, bend at the knees. Grab your feet with your hands. Important: the chest is off the floor.

To the TIME account: straighten your left leg and fix it a few centimeters from the floor. Stay in this position for a few seconds.

On account of TWO: Return to starting position. This is one repeat.

Do 30 on each side.

WE LOAD THE BUTTOCKS

I.P .: lying down, this is a slightly modified plank position. Legs are spread shoulder-width apart, emphasis on the elbows. The right knee and the toe of the left foot are on the floor.

To the TIME account: bend the left leg too and tear it off 9-15 cm from the floor, the socks are extended. Hold this position for a few seconds.

On account of TWO: Return to starting position.

Repeat 30 times. Now on the other leg

It's a good idea to check with your doctor before starting home workouts. Complexes of exercises for all muscle groups may have contraindications. For example, hypertension, recent stroke or heart attack, joint or vascular problems, thrombosis, or disease internal organs. For problems with cardiovascular system arrange intense training not worth it either. If there are no contraindications, you can begin to prepare for the summer, removing the sides and stomach.

Veronika Sizova

Fitness instructor

“Before starting any workout, you need to do a warm-up. This helps the muscles prepare for the upcoming physical activity. It should be remembered: the stronger the load, the longer the warm-up should be. Attention should be paid to those muscle groups that are planned to be worked out.

For a warm-up at home, jumping, running in place and squats are suitable, you can also do circular motions head. It is important to perform all movements smoothly, without jerking. Warming up the neck can be supplemented by tilting the head from side to side and up and down. The classic version of the warm-up is circular movements with the hands, tilts of the body. Lunges are the best exercise for warming up the muscles of the legs. Warm up well side lunges with the transfer of body weight from one leg to another. 10-20 minutes to warm up is enough.

On the Internet you can find many sets of exercises for problem areas for women. The most popular abdominal exercises are crunches, angles, planks, and pelvic raises. The crunch is a classic upper abdominal workout. To do this, lie on your back and bend your legs, raising your torso, stretch your elbows to your knees. Right elbow to left knee and vice versa. "Plank" helps to get rid of fat. This exercise involves not only the muscles of the press, but also the muscles of the whole body. In this case, the exercise is absolutely static. Do not discount the exercise "scissors". The press at the same time should be maximally and well felt. It is desirable to carry out classes on the press every day or every two days. You should not immediately rush into the pool with your head: 5-10 repetitions in one approach is enough. Gradually, the number of approaches can be increased to five. The result will come faster if you do the exercises twice a day, in the morning and in the evening. It is important to remember that it will not be possible to remove fat from the abdomen and sides only with exercises; proper nutrition should accompany training. At the same time, you should not starve or go on diets, it is better to try to increase your protein intake, but reduce the amount of fats and carbohydrates in the diet.

Slim legs

Slender hips and legs are the dream of all women. However, the inner thighs are perhaps one of the most problematic areas of the female body. Excess weight here it is deposited in the first place, and it is difficult to remove it. But you can. For this, there is fitness for problem areas of the thighs and buttocks. There is also a separate warm-up for problem areas. Standing straight, you can alternately raise your legs, pressing your knee to your chest with your hands. Good lean to the side. Another stretching exercise is to sit on the floor, stretch your legs, and then reach forward to reach your toes with your fingers. This exercise is best performed in comfortable clothes and shoes, which is important not only for comfort, but also for safety. Rhythmic music will help you tune in to the right wave and give you a boost of energy for training.

Squats count the best exercises for slimming thighs. They work great inside thighs and buttocks. Lunges to the side help to work out not only the internal, but also outside hips. Leg swings help get rid of thick thighs. Mahi are the main exercises for the lower zone, they can be performed both standing and lying down. When performing lunges, squats and swings, it is important that the back is straight and the body does not bend - only the legs should work.

The high chair exercise, although it seems simple, helps burn calories and is suitable for rounding the hips and buttocks. To perform it, you need to stand with your back to the wall and move away from it half a step. Leaning against the wall, you need to lower yourself into an imaginary chair. At the same time, hands can be lowered down or crossed over the chest.

Anastasia Kotova

Fitness instructor

“Oddly enough, but two systems can help reduce the volume of the hips breathing exercises: bodyflex and oxysize. Their main difference is in the breathing technique. Breathing technique bodyflex "noisy". It must be recognized that it can be dangerous because it can cause pressure surges. Therefore, it is better for people with hypertension to choose the Oxysize breathing system. Most effective exercises in the bodyflex technique, aimed at slimming the legs, this is a “cat”, “boat”, “swallow”, pulling the legs back. In the oxysize system, sumo exercises, back leg raises, diagonal leg raises, wall squats are considered effective.

graceful hands

Given, special attention should be paid to exercises for the problem area of ​​the hands. Many people are afraid of arm exercises because they think it can make them overly muscular. However, do not confuse weight loss classes with training for gaining weight. muscle mass. Exercises aimed at losing weight are more like a variant of charging or a school workout. Push-ups are a classic exercise for strong and beautiful hands. If push-ups are hard, the emphasis can be placed not on the feet, but on the knees. You can also push up from the wall. There is a push-back option. You will need a chair for this exercise. It is necessary to turn your back to the chair, lean your palms on the seat, then, bending your elbows, squat, trying to drop almost to the floor.

Hand slimming exercises are a must different kinds rotations and an exercise for squeezing the palms. The latter, by the way, also improves the shape of the breast. Dumbbell exercises are designed for women with an average sports training, so for beginners in fitness at the first stage it is better to refuse them. Dumbbell press from behind the head allows you to strengthen the muscles of the triceps, raising the arms while standing involves the muscles of the shoulders. The workout is always finished with a stretch that relieves tension, improves the contours of the arms, allowing them to be smoother and more graceful. At the end of the workout, you can do, for example, this set of exercises:

1. Clasp your hands behind your back and stretch your muscles for 30 seconds.
2. Bring one hand forward and pull it towards you with the other hand.
3. Fold your hands back into the castle and stretch up.

Bend one arm at the elbow and take it behind the head, pull it by the elbow with the other hand.

home helpers

In order for home weight loss classes to be more successful, it is worth purchasing a minimum set of sports equipment. Buy, for example, a stretching mat, jump rope, dumbbells, weights, fitball - all this will be needed for a detailed study of muscle groups.

The jump rope is considered an excellent tool in the fight against overweight. Today there are jump ropes different types. In addition to the usual, familiar from childhood, there are weighted jump ropes. They have a noticeable weight, so it is quite difficult for unprepared people to use them. They help increase muscle mass. Speed ​​ropes are ideal for burning fat. Today you can buy an electronic jump rope equipped with a calorie burn counter. Plus, electronic jump ropes can also be fast or weighted. Ropes come in different lengths: 2.4; 2.7 and 3 m. For a person with a height of 1.65 m, a rope 2.4 m long is suitable. Jumping with a rope helps to increase the tone of the muscles of the legs and buttocks. In addition, thanks to jumping, the vestibular apparatus develops, posture, flexibility and coordination of movements improve. You can jump with a landing on both feet or with a change of legs, or you can learn to jump with legs apart. However, it is worth remembering that jumping rope also has contraindications, including weight that is significantly higher than the norm.

Fitball exercises will also be effective. Such exercises improve coordination of movements, strengthen ligaments, develop flexibility and, of course, burn calories. Fitball aerobics is allowed for people with a lot of weight and even for those who suffer varicose veins veins. Fitball exercises are easy to do at home. The main thing is to choose the ball according to size and height:

Up to 152 cm - ball 45 cm;

152-164 cm - ball 55 cm;

165-180 cm - ball 65 cm;

180-200 cm - ball 75 cm;

200 and above - ball 85 cm.

The most important thing when exercising on a fitball is to constantly pull the abdominal muscles inward and keep them in tension. Exercise "plank" with a fitball, for example, trains the stomach, biceps and upper part hips. To do this, you need to spread your knees about 20 cm, move the ball away from you and rest against it with your forearms. Tighten your abdominal muscles and stay in this position for 5 seconds. In total, 12-15 repetitions are required. There are a huge number of exercises with a fitball for various muscle groups, so if you wish, you can create an interesting and varied workout for yourself.

A slim figure is not only beauty, but also health. Proper nutrition, a set of exercises and walks in the fresh air will help you to be in shape all year round. It's worth just getting started. Good luck!

“There should be a lot of a good person” - how wonderful it would be to stick to this statement and not worry about extra pounds. But the “riding breeches” on the hips, the quickly swimming waist and the “fifth point”, which refuses to fit into your favorite jeans, poison the existence. There is no need to despair, for any “problem area” there is a government in the face of intensive training.

You will be interested to read:

A set of exercises for problem areas

Problem area - "riding breeches"

"breeches" are formed due to insufficient blood flow. Imagine fat molecules as small grains of sand. In areas with good blood circulation, they do not settle. In the same place where the blood stagnates, a precipitate is formed, similar to silt, only from fat. When walking and running, the legs move in amplitude back and forth, therefore, above the knees body fat are not formed. The lateral part of the thighs is a stagnation zone with slow blood flow. To disperse the blood and "wash" the fatty layers from the tissues are necessary special exercises, such as:

Pulling the leg to the side

Standing straight with a straight back, grasp the support with your hand (window sill, cabinet handle, chair back ...). Take the leg opposite to the involved hand to the side. At first, you will not be able to lift your leg high and for a long time, because the muscles and hip joints are not used to such a load and work in this plane. Nothing, start with 10 times, then 50, 100 ... Thanks to this simple, but popular movement in ballet, not a single ballerina knows what the problem area of ​​\u200b\u200bbreeches is!

Side lunges

Spread your legs wider, take dumbbells in your hands (for a start, ordinary half-liter water bottles are suitable, then you can take one heavier dumbbell and hold it with arms folded in front of). Keeping your hands on your hips, do side lunges, alternating approaches on one leg, then on the other leg. Try to go as low as possible into the squat, so the effectiveness of the exercise for the problem area will be higher.

Plie squats

Starting position - legs wider than shoulders, feet turned toes outward. Slowly sit down, bringing your hips to parallel with the floor, keep your back straight. Stand up slowly without fully extending your knees. At first, you can hold on to the top with both hands gymnastic stick, so it will be easier not to bend your back. When the muscles gain strength, take dumbbells for weighting.

Side jumps

For reference, mark a vertical line on the floor, spread your legs on either side of it, lower yourself into a low squat and jump clearly to the side. Jump like this 25-40 times in each direction. If your problem area is the riding breeches zone, then kick-aerobic exercises or tai-bo exercises are suitable for you.

Exercises for the problem area of ​​the abdomen

Reduce the “fifth point” with special exercises

We have already talked about poor blood flow and what it leads to. Not having enough workload gluteal muscles run the risk of hiding under a layer of body fat. It’s a paradox, but the muscles of the “fifth point” are actively working even with normal walking, but a car, an elevator and a sofa will inevitably make your ass a problem area. To prevent this, you should revive the blood flow, and special exercises for problem areas of the buttocks will help you with this.

1. Do squats. Stand straight, spread your legs wider than your shoulders, turn your feet toes out, squat as low as possible, almost to the floor (squats to parallel will not help here).

2. Do deep lunges, preferably while walking. When the muscles get used to the load, do exercises with weights.

3. Get in the habit of statically contracting your glutes while standing or doing any leg exercise, keeping your buttocks in tension until the end of the set.

4. Perform several sets of leg abduction strictly back, without weighting and on the lower block.

Problem areas and nutrition

It has long been no secret that any, even the most intense exercise will not bring the desired result if you do not watch what you put in your mouth. The explanation is simple: every time you eat sweet or fatty, the hormone insulin is released into the blood, which is responsible for the formation of fats in the body. It is not difficult to build a logical chain: more food - more insulin, more insulin - more fat.

A properly designed diet and diet will help break this vicious circle. Eat in small portions, but often - every 2.5 - 3 hours, remove fatty, starchy and sweet foods from the menu. Such measures lead to a decrease in insulin secretion.