As practice shows, in order to maintain the beauty of the figure, maintain harmony, it is not enough just to change the diet, diet. Usually to achieve best result it is recommended to connect a set of exercises, compose it for yourself.

Focusing on the needs of your body, knowing the problem areas, you can easily create your own set of exercises, exercises, workouts for 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 in this complex there must be exercises to strengthen the muscles of the back. Why is straight posture important? Firstly, it's beautiful, you see, it gives self-confidence. Secondly, incorrect posture can lead to health problems, you should definitely try to correct posture disorders and maintain them by performing a set of exercises.

A set of exercises to strengthen the muscles of the back

A straight back is the key to even, deep breathing, proper digestion. Correct posture is important for spinal health, reducing and properly distributing stress on the joints and muscles.

• The simplest and effective exercise- "cat's back"

Kneel down, put your hands on the floor at shoulder level, knees at a right angle. Lower your head, look at the floor. Bend your back with a “wheel”, like a cat, lower your head as low as possible, stretch your chin to your chest. Then vice versa - the head bends the back down (the stomach tends to the floor), head up, look in front of you or slightly tilt to the back. Repeat 10-15 times.

• Lie on your stomach, head straight, look at the floor, lock your hands 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 stretch them forward. Do not raise your head, look at the floor in the starting position. Starting the exercise, raise the chest from the floor, straining the muscles of the back. Keep your feet on the floor motionless. Do not raise your head, look at the floor. Spread your arms to the sides, lower down, touch the thigh, return to starting position. Repeat 10-15 times.

This is very good charging to strengthen the muscles of the back, include it in your set of exercises for harmony.

A set of exercises for the hands

I chose a few exercises with dumbbells and an elastic band for fitness. In general, I advise everyone to try a rubber expander in business. I found a lot of advantages in it. It seemed at first light and frivolous, but it turned out that the load from the exercises with him is quite serious, so I recommend including such exercises in the complex.

Another important point about dumbbell exercises. Often a sports bench appears in the description of an exercise or video. It seemed to me that it was not so important whether I performed a set of exercises lying on the floor or standing. However, then I realized that not all exercises and it is not always possible to do the right way.

For example, exercises with dumbbells. So it pulls (especially at the beginning, out of habit) to make it easier for yourself - lying on the floor, the elbows can touch the support, and the effectiveness of the workout is reduced. If it is possible to buy a surface for training, do it.

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

A set of exercises for the legs

I also chose a workout with an elastic band for fitness. Gives very good load on the legs, works out a group of muscles. The ribbon must either be tied in one layer, leaving the working half, or folded in two layers and try to tie it like that.

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

Exercise for the press in the complex for a slim figure

I tried many different workouts, pumping the press, everything was either too difficult, or vice versa - frivolous and weak, there was no special result. Then I saw a video on the Internet that talked about the inappropriateness of performing complex workouts for the press, 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, hands behind your head. Raise your head and shoulders, straining your abs, pulling up to your knees. To accustom the body gradually, to do at first, as many times as possible. Repeat at least 20 times, you can in several approaches, giving the load as much as possible.

Don't be confused by the fact that at first glance the exercise seems easy and will not be of any use. It also seemed to me that the head and shoulders were not high off the floor. However, the load turned out to be serious, to raise the entire torso to the waist (that is, to sit straight down, as we were taught at school), there is simply no point, the press is tense and so, the necessary muscle group is being worked out. You will see the effect from regular classes in three weeks.

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

• training with a hoop (minutes 20 lessons). It seems to just twist the hoop - what could be the effect? Maybe it's not so easy, by the way, if you have a special sports hoop with magnetic spikes. As a result, you will get a thin waist, in one you will work out the muscles on the legs and buttocks.

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

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The fashion for a slender and toned body has given rise to dozens of myths about diets and exercise in the gym. Today, trainers have expanded their knowledge in the field of physiology and anatomy, began to separate male and female fitness. A workout that makes guys look great can backfire on girls. There are exercises that are not recommended for women.

Editorial website put together a "black list" of exercises that should be avoided in the fight for a beautiful body.

1. Exercises that increase the oblique muscles of the abdomen

The oblique muscles are attached to the underside of the rib and extend down to the pubic bone. They define the shape of our body. By loading this muscle group, you cause them to increase in size. O thin waist out of the question.

3 exercises that got into the "black list":

Incline with dumbbells

Lena Boone, a female bodybuilder and winner of the NPC Sunshine Classic tournament, considers the most common female mistake to be endless twists of the torso in the hope of reducing the waist. She calls it "abs abuse." Swinging from side to side with dumbbells in your hands, you force lateral muscles grow. Try to avoid this exercise in your workouts.

Replace with "vacuum"

To do this, pull your stomach in as deep as possible. Freeze for a few seconds and then relax. Fulfill this exercise at first it is difficult, but, having learned to do it correctly and regularly, you will quickly notice the result.

Lateral extensions

Extension - extension of the body on a special incline bench. Performing exercises on this simulator, you push the lateral muscles to active growth. For this, the waist will not say “thank you” to you.

Replace with plank

Alternative for flat stomach can become a plank. This is an easy exercise that can be done at the gym or at home. Stretch along the floor on your elbows and freeze for a minute.

Squats with big weights

Popular channel about women's fitness Workout says that by squatting with a lot of weight, you load not only the buttocks, but also the muscles of the core, abs and spine. This inevitably leads to an increase muscle mass in the waist area.

Replace with straight twists

To keep your body in good shape, perform straight twists. From the starting position lying on the floor, slowly lift the body up. Perform several repetitions until a burning sensation appears in the muscles.

2. Exercises that make your neck and shoulders bigger

Trapezoidal - flat broad muscle, which is located in the back of the neck and in the upper back. By loading this muscle group, you run the risk of being left without a fragile swan neck and having a wide, massive back. Borisova Anna, master of sports international class in body fitness, vice-world champion in bikini fitness, on her YouTube channel Fit4Woman promotes femininity and beauty. She strongly recommends abandoning exercises that can increase the girl's fragile shoulders and hide the neck.

3 exercises that should be excluded from the training program:

Shrugs with dumbbells or barbell

Replace with dumbbell raises

To tighten the muscles will help bending the arms with dumbbells. Choose a comfortable weight, close your arms to your body and slowly raise them to your shoulders.

Lifting dumbbells or barbells in front of you above the parallel with the floor

When performing this exercise, follow a simple principle: do not raise the projectile above the parallel with the floor. Incorrect position of the hands will lead to the inevitable inclusion in the work of the trapezius muscle.

Replace with flexion-extension of the arms

The problem area for many girls is inner part arms called triceps. Place your hands behind your head, clasp the palm of one hand on the elbow of the other and perform slow extensions.

3. Exercises that make your legs bigger

Appetizing forms, like those of Kim Kardashian, turned the idea of ​​\u200b\u200bfemale beauty upside down. Elastic rounded buttocks have come into fashion. We went to the gym to do 10 types of squats and increase the weight in the hope that the muscles would grow bigger and faster.

However, do not forget that isolated exercises on the muscles of the buttocks does not exist. When training on the lower body, the “fight” inevitably includes the legs, namely the quadriceps of the thighs.

The quadriceps is made up of four muscles and is often referred to as the "quadriceps". This is a strong group that is evolutionarily predisposed to rapid development and increase in volume.

If you want to have slender legs, exclude from the training:

Squats with big weights

Learn these exercises and you will never pay for a fitness club membership again.

You can exercise anywhere using only your own weight.

We offer exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.

These movements are a staple in many high intensity workouts. These workouts are intense and fast.

You quickly do the exercises in less than 30 minutes. This means that you may be in great shape, while not going to the gym, not spending hours exercising, and not using special equipment for training. (Seriously, it's science.) Enough to know correct movement.

We provide a list of exercises, invented personal trainer and physiologist Albert Matheny.

These 12 exercises are essential for those who want to train anytime, anywhere.

The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for different options fast, high-impact workouts that are possible anywhere.

Some of these movements have instructions on how to make them more comfortable. Just try to perform movements that do not have " facilitating» instructions as best you can. Know that it is better to do just a few repetitions of each movement perfectly, and not to do many movements incorrectly.

Once you've mastered these exercises, learn how to combine them into a complete 20- or 30-minute workout.

1. Push-ups

What to do:

• Place your hands directly under your shoulders.
• Position your feet shoulder-width apart.
• Maintain plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• As you lower, keep your elbows close to your body.

• Sagging or protruding buttocks.
• Head tilt up or down.
• Let your shoulders rise towards your ears.

How to make it easier:

• Set your feet wider for better stability.
• Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

• Place your hands under your shoulders, or slightly wider.
• Tighten your gluteal muscles.
• Your body should be in one line from head to toe.
• Strain chest.
• Press your chin.
• Direct your gaze to the floor.

• Lifting or sagging of the buttocks.
• Raise your head.
• Stay in position if the body is not in a straight line - good exercise only what you do right.

How to make it easier:

• Hold the position for a shorter period of time.

3. Bridge buttocks

How to do:

• Lie on your back.
• Place your feet flat on the floor, shoulder-width apart, toes pointing forward, knees bent.
• Pull up your belly.
• Push off with your heels and lift your hips off the floor.

• Stop controlling your abdominal muscles.
• Raise your hips too high. The hips and back should be in a neutral position.

4. Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot next to outside right hand.
• Land on your entire foot.
• Return to starting position.
• Repeat with the other leg.
• Hold a firm plank position.

• Allow your shoulders to move out of line directly above your arms.
• Sagging hips.

5. Plank - knock

How to do:

• Start in a plank position.
• Tap your left shoulder lightly with your right hand.
• Return your hands to plank position.
• Repeat the exercise with the other hand.
• Maintain a plank position with a tight torso and glutes.

Shift weight as you tap your shoulders.

6. Squats

How to do:

• Position your feet somewhere in between hip joint and shoulder width.
• Place your toes apart as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Squat down as deep as you can.

• Bend your knees inward.
• Raise your heels off the ground.
• Shift your weight onto your toes.

How to make it easier:

Squat shallow if you find it difficult to squat or get up uncomfortable.

7. Lunge to the side

How to do:

• Keep your back straight, chest up.
• Shift your weight to the midfoot and heel.
• Lunge as low as you can.

Keep your knees in front of your legs.

8. Jump Squats

How to do:

• Squat down until your thighs are parallel to the floor.
• Keep your chest up.
• Keep your arms straight out in front of you as you squat, and push them out behind your back as you jump.
• Jump as high as possible.
• Exhale as you jump.
• Land softly.

• Allow your knees to move out of line with your toes.
• Shift your weight onto your toes while squatting.

9. Lunge with a jump

How to do:

• Lunge as low as you can without your back knee touching the floor.
• Keep your torso upright.
• Distribute weight evenly between front and back foot.
• Jump to change the position of the legs - the front leg goes back and the back leg goes forward.
• Coordinate arm movements so that the front arm moves forward as the opposite leg lunges back.
• Land softly.

• So that the knee touches the floor.

How to make it easier:

Don't rush - just do regular lunges.

10. One leg raise

How to do:

• Keep your back straight.
• Distribute your weight evenly on the leg you are standing on.
• Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
• Pull yourself back into a standing position using the hamstring (back) of the leg you are standing on.
• Keep your head in a neutral position.

• Reach towards the floor with your fingertips: this flexes your back. Instead, focus on keeping your back straight and locking into your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on each rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

• Starting position: stand straight.
• Take a step back with one foot.
• Hold anterior knee at an angle of 90 degrees.
• Keep your chest up.
• Distribute your weight evenly between your front and back foot.
• The knee of the back leg can lightly touch the floor.
• Push off with the heel of your front foot to stand up.
• Coordinate your arm movements so that the arm is in front as the opposite leg lunges backwards.

• Shift the weight of your front foot onto your toes.
• To move the knee to the side.
• Allow the knee of the front leg to bend inward.

12. Walking on your hands

How to do:

• Legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you move your arms forward until you are in a plank position. Then walk backwards on your hands and stand up.
• Brace your hips and plant your heels on the ground as you walk back on your hands.

• Walk your hands past the plank position.
• Sagging hips.
• Wag from side to side from the hips.
• Raise your shoulders up towards your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
• To turn these exercises into a complete workout, follow one of these guides.
• You can mix and match exercises to make your own workout.

What to do with all this now?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.

Workout.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

1. Movement 1: 30 seconds
2. REST: 10 seconds
3. Movement 2: 30 seconds
4. REST:: 10 seconds
5. Movement 3: 30 seconds
6. Repeat the sequence 10 times.

You can combine the exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.

Exercises for every day perfect figure- this is easy way tighten the body at home. The complex includes 5 exercises, the effectiveness of which is equivalent to fitness training. You will be able to short term get rid of a few extra pounds. And most importantly - a dress that is a whole size smaller will sit on you just perfect!

Spring awakened forces that had been dormant for the winter. So, the most and bring the figure in order. Express training for working out will help problem areas which are of great concern to us. The training includes: exercises for the abdomen, thighs and buttocks; breast lift exercises, exercises for beautiful arms. So,

Important! Before starting the main exercises, be sure to do a warm-up.

Exercise #1 "Plie Squats" - Train Legs

3 zones work - the inner thigh, calves, buttocks.

We put our legs as wide as possible, socks look to the sides. Hands behind the head, or in front of you - as convenient. We start to squat - plie squat (involves all the large muscles in the lower body) - the knees look in the same direction as the socks. Squat as deep as possible, hold the position and rise on your toes. The heels were torn off the floor, set again, stood up, exhaled. We perform 25 times. Beginners can start with a smaller number.

Advantages:

• slim and toned inner thighs
• more rounded buttocks
• the ability to work out the maximum number of muscles, including the calf
• removing excess stress from the joints
• improved coordination

Exercise number 2 "Squat on one leg" - Raise the buttocks

Hands in front of you. We put the left leg forward, throw the right leg on the knee of the left leg and begin to squat. It is very important to keep balance here. Squat down as low as you can. On the exhale - stand up. We perform 25 times or less. Depending on the degree of preparation.

Exercise number 3 "Scissors" - Making the tummy flat

One of the women's problem areas is working - Bottom part press.

Starting position: lie down on your back, stretch your legs forward, press your lower back to the floor as much as possible. Raise your legs, crossing them alternately. Similarly, we work in the opposite direction, lowering the legs down.

Exercise number 4 "Lowering the pelvis" - Beautiful hands

Works the triceps of the arms and buttocks.

We sit down on the rug. We raise the torso parallel to the floor, leaning on the arms and legs. We throw one leg over the other. We lower the buttocks down, while the arms are bent at the elbows. Raise the pelvis up, squeezing the buttocks. We repeat the exercise 10 times.

Exercise number 5 "Push-ups" - Bust on top

The chest muscles work.

We get into the position for push-ups, but with a wide setting of the hands. To work out the chest well. The body is flat. Emphasis on hands. We go down. On the exhale - understand the torso. For beginners, the option with kneeling is suitable. We repeat the exercise 10 times.

The exercises are ideal for doing at home. You will not need any dumbbells and simulators, only your desire to work on yourself. Perform this complex every day, and you can forget about the "problem areas".

To keep fit, an integrated approach is important. It's time to remember good habits that will help speed up the transformation of the figure.

1. The ban on sweets and starchy foods! If giving up cake is too painful, save yourself with fresh and dried fruits, light curd desserts and dark chocolate (70% cocoa).
2. Walking is a great addition to any workout. Take every opportunity to walk. With or without company.
3. Swim. In summer - in the sea, in winter - in the pool. Do not deprive yourself of the opportunity to "kill two birds with one stone": have fun and tighten the silhouette.
4. Stay away from the refrigerator in the evening! Let romance into your life: flirt, write poetry, watch romantic comedies. Let there be no room in your head for the word food.
5. Try to spend 20-30 minutes physical activity daily. You can do anything, from cleaning the apartment to having sex.

Exercises for every day for a perfect figure and light diet will help you meet the summer in great shape. Good luck!

A universal exercise that will tighten the whole body as a whole.

The secret of a toned body and well-being has long been revealed. Its main components are proper nutrition and regular classes sports. Complex in front of you simple exercises, which, if performed regularly, will help you get closer to your dream figure.
Exercise for the perfect press

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


Target
Tightened arms without the effect of "wings" in the upper part of the shoulder.
How to perform
You will need dumbbells for this exercise. Stand straight, feet shoulder width apart.
Take the dumbbells in your hands, bend your elbows so that the dumbbells are at shoulder level. Gently extend your arms, lifting the dumbbells over your head.
Fully straighten your elbows at the top.
Slowly return to the starting position.
Repeat the exercise 15 times.
Exercise to strengthen the muscles of the chest

Target
High chest
How to perform
You will need a chair or fitball, as well as dumbbells. Top lie on the surface of your back, keeping your torso on half-bent legs.
Take dumbbells 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.
Returning to the starting position, exhale.
Do 4 sets of 12 reps.
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 tilts strictly along the side line of the legs.
Perform 2 sets of 15 exercises.
Exercise for the buttocks and thighs


Target
Firm buttocks and toned muscles hips
How to perform
Sit on the floor and keep your torso perpendicular to the floor.
With the effort of the buttocks and hips, rise into the pose of the so-called table, keeping the weight on your hands.
Pull in 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 embossed lines and sharp knees.
How to perform
Lie on your back, bend your knees, place your hands along the body.
Begin to lift your torso until only your head, shoulders, elbows, and feet are touching the floor.
Alternately straighten the right, then the left leg.
Slowly lower your torso to the starting position from the neck to the 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 - thus, squatting, you will include muscles in the work inner surface thighs and buttocks.
Do not take your heels off the floor, feet should be located at an angle of 45˚ in different directions.
Keep a straight line from the back of your head to your tailbone, don't arch your back or slouch. The knees in the lower position should not protrude forward, in or out - 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 gently, holding each pose for 10 to 30 seconds until the tension disappears.
Sit on the floor and spread your legs apart.
Slowly tilt the body forward, trying to reach the right knee, also smoothly and slowly return to the starting position and stretch to the left knee. Repeat the exercise 6 times for each side.
Walking

Target
Tight and slim body
How to perform
Proper walking helps to maintain muscle tone.
The back and head should be straight, look not under your feet, but forward.
Shoulders should be straightened and relaxed, also draw in the stomach and muscles of the buttocks.
When taking a step, step first on the heel, then on the toe.
Fat burning begins after 45 minutes of walking, so classes should last from 40 minutes to an hour.