Exercising to lose weight in your belly and other problem areas, such as your sides and thighs, will help you deal with fat at home. How to do it correctly and whether it is suitable for women over 55 years old, I will tell you about this below...
“There is no more insidious muscle in the human body than the abs. He constantly disappears, hides somewhere and stubbornly refuses to be covered with cubes. Only severe discipline will allow an athlete to come to terms with his body.”
Hello friends! Lack of physical activity clearly affects not only the internal state, but also the appearance of a person. In conditions of acute lack of time, training in the gym is almost impossible. Constant conversations with your conscience eventually lead to excess weight.
Friends, read the article further, there will be a lot of interesting things in it!
And for those who want:“KNOW THE DEGREE OF SLUGGING IN YOUR BODY”
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Warnings:
But first, since we love and cherish ourselves, and take care of ourselves in every possible way, I want to warn you that before starting any exercises, you must be aware of the state of your health. Namely, you cannot study if you:
- pregnant
- you have a fever
- you have an injury
- you have increased intracranial pressure
- as well as any problems related to the heart
If you have the above problems, there are other safe methods to regulate your weight.
Causes of excess weight.
Metabolism.
It's no secret that the older we get, the worse our body works. And our metabolism slows down. And if we take into account what we have, we continue at the same pace, and the movement in our lives becomes just less. As a result, we get the picture that we are overweight.
Genetics.
According to many studies, if you have obese parents in your family, then you are predisposed to excess weight. I want to emphasize that they are only predisposed. For the root of all problems is, as we know, in our heads.
Binge eating.
In Soviet books on health, it is very well described what a portion of food should be. A portion of food should be no more than you can scoop with one palm. Now remember how much you overeat.
Sedentary lifestyle.
Is it necessary to write about the fact that a sedentary lifestyle only aggravates the problem of excess weight? Muscles weaken and become flabby, and this is an excellent breeding ground for the appearance of visceral fat.
Meals for losing weight on legs and thighs in a week
Here are important recommendations on diet and nutrition:
- There is no need to eat after 19:00, and for dinner choose something light - sour fruit, fermented milk drink, green or herbal tea, vegetable smoothie.
- Avoid eating one hour before and 2 hours after exercise, and sip water during exercise.
- You can replace unhealthy sweets with dried fruits, a small amount of marmalade and dark chocolate, and honey.
- The total daily calorie intake should be less than the number of calories burned per day.
- Never skip breakfast - it must include a portion of slow carbohydrates (for example, oatmeal or rice porridge, muesli) and protein (cottage cheese or egg). Lunch is a time for protein and vegetables. But the side dish can also be supplemented with a small amount of buckwheat, brown rice or, for example, barley. For protein foods, choose lean meat or seafood.
- It is preferable to eat vegetables raw, and do not forget about a sufficient amount of greens.
- Important! The diet should always contain sources of unsaturated fatty acids - some nuts, vegetable oils (primarily olive, flaxseed).
- Also, a lack of vitamins and microelements should not be allowed. And for optimal metabolism, it is better to eat in small portions, but 5-6 times a day.
The best exercises for your thighs
Squats
Summo type squats. One of the top exercises that you can do both at home and in the gym. It works the entire quadriceps muscle well.
- You need to start without weight, then increase the weight with each approach.
- The number of repetitions must be at least ten and the number of approaches must be at least 4
- Keep your back straight, legs wider than your shoulders, squat slowly, and move your pelvis back. In this position, our hips should burn.
Lunges
After squats to better work out the leg muscles. You need to do lunges, the exercise creates relief very well.
- We place our feet shoulder-width apart. We step forward with one leg, bending it at the knees.
- We do eight ten repetitions and three sets
- After lunging forward, we lunge to the side.
- The starting position is the same, only now we take a step to the side and bend our legs at the knees. We transfer the weight to the bent leg.
- Keep balance, repeat ten times and do the same three approaches.
More detailed effective exercises for the buttocks and thighs are written here
Other sports complexes
In order to get rid of fat in the thighs, it is recommended to choose one of the effective methods that, when performed correctly, guarantee slimness not only of individual problem areas, but also of the entire body.
Bodyflex
A unique complex, developed by an American housewife, helps not only to reduce the volume of the hips, but also to normalize metabolic processes thanks to a special breathing technique. The bottom line is that stretching exercises are performed while exhaling. First, take a deep breath, then exhale and hold your breath, during which the exercise is performed.
The most effective for the hips are:
- “Boat”: sit on the floor, spread your legs to the sides and straighten them, perform a breathing cycle and, as you exhale, bend forward, stretching the muscles of the inner thighs. Do 5 approaches.
- “Seiko”: take emphasis on your knees and palms, perform a breathing cycle, raise your leg bent at the knee to the side and hold for 5 seconds. Repeat 5 times for each leg.
If you add the above-described classes to the usual complex, you can get results much faster.
Oxysize
A set of exercises designed to correct body weight with minimal time and effort. The most effective way for the hips is to move the leg back, which is performed as follows:
- Get on all fours and take deep breaths several times.
- Raise your leg bent at the knee as high as possible and hold for 3 seconds.
- Perform 10 lifts for each leg.
The exercise is effective for men and women; it helps strengthen the muscles of the back of the thigh and buttocks.
Stretching
The system consists of special muscle stretching exercises that are performed under the direct supervision of a trainer in the gym. Beginners are not recommended to engage in this activity on their own, as injury is almost inevitable.
Before using exercises with weights, professional athletes recommend starting with stretching.
Stretching the leg muscles usually begins with bending the torso from a sitting position, trying to get your head as close as possible to the connected and straightened legs. The trainer in the gym will show you other exercises. If performed regularly, a reduction in thigh volume is guaranteed.
Pilates
A special complex developed by Joseph Pilates is a combination of static exercises and muscle stretching. You can include a plank with a leg raise in a regular complex:
- Take an emphasis on the floor, leaning on it with the toes of your straightened legs and palms.
- Raise one leg a few centimeters and stay in this position for 10 seconds.
- Perform at least 10 approaches, 5 for each leg.
This exercise will help strengthen all the muscles of the hips, back and abs, which will have a beneficial effect on your appearance. The system is suitable for girls, men and women, and has no restrictions on the level of physical fitness.
Shaping
Dynamic system that allows you to quickly reduce weight, especially in the thigh area. It is usually performed to rhythmic music and under the guidance of an experienced trainer.
The following exercise is considered the most effective:
- Lie on the floor with your arms extended along your torso and your knees bent.
- Raise your pelvis, leaving only your shoulders on the floor.
- Perform 20 repetitions.
The exercise builds the thigh muscles and quickly removes fat accumulation in this area. Suitable for daily use.
Crossfit
The system is a whole set of exercises that can be aimed at any muscle group. It is impossible to single out any one exercise for the hips, since it is recommended to practice only comprehensively and under the supervision of a trainer who will set the technique and point out mistakes. The routine may include long-distance running, steeplechase running, and various dumbbell workouts.
The system is not suitable for beginners. It is usually chosen by trained men and women. Girls are recommended to give preference to other complexes.
Breathing exercises
A simple and effective method for accelerating metabolic processes and losing weight. Suitable for everyone without exception, since it does not require great physical strength and training.
The essence of the method is to correctly perform diaphragmatic breathing, when during inhalation it is not the chest that moves, but the stomach. Practitioners of the technique also use the technique of holding the breath while exhaling:
- after a deep breath, you need to exhale sharply and completely;
- then hold your breath for 10 seconds.
Performing similar exercises in the morning and evening for 7-10 minutes will help you quickly get rid of fat in problem areas.
Before choosing any complex, it is recommended to consult with a specialist and make sure there are no contraindications in order to avoid complications during training.
Exercises for losing weight in the abdomen and sides for men and women.
1.Crunches
One of the most popular exercises for losing weight on the abdomen and sides for men is crunches. Helps strengthen abdominal muscles.
- It's very easy to do. Lie on your back, bend your legs at the knees, put your hands behind your head and, as you exhale, gradually lift your back, starting from your head. As you inhale, you lower yourself.
- We do thirty forty repetitions of three or four approaches.
https://youtube.com/watch?v=ZCkBDuPTMEo
A more detailed set of exercises for men is described here
Lateral, oblique, reverse, with legs raised, as well as bicycle crunches.
These 5 exercises will transform your waist in just a week.
1.Lateral
- Starting position: lying on your back, legs bent at the knees, hands behind your head.
- Without lifting your back, lower your bent knees to the floor
- As you exhale, lift your back and reach towards your pelvis.
- We repeat ten to fifteen times in three approaches.
Oblique
- Starting position: lying on your back, legs bent at the knees, hands behind your head.
- As you exhale, lift your head and stretch your left elbow toward your right knee, while inhaling, lower yourself, and on the next exhalation, pull your right elbow toward your left knee.
- We repeat ten to fifteen times in three approaches.
Reverse
- Starting position: lying on your back, legs straight, hands behind your head.
- As we exhale, we raise our legs and try to lower them behind our head, doing everything very slowly.
- We repeat ten to fifteen times in three approaches.
With your feet up
- Starting position: lying on your back, legs straight, raised up, hands behind your head.
- As you exhale, stretch your fingertips toward your toes.
- We repeat ten to fifteen times in three approaches.
Bike
- Starting position: lying on your back, legs straight, hands behind your head.
- The principle is the same as when riding a bicycle. The bent arms at the elbows reach towards the legs, which alternately bend and unbend.
- We repeat ten to fifteen times for each leg, three approaches.
Plank
Many initially underestimated this exercise, but the result speaks for itself. In addition, you don’t even have to be in good shape to do this exercise.
There are many varieties of this exercise, but I will describe it in the classical sense, and below I will give a link where an entire article is devoted to this exercise.
- Starting position as for push-ups
- You can perform this exercise with bent or straight arms.
- If you perform with straight arms, then lift yourself off the floor from the starting position, only your legs and arms should have points of contact with the floor, your back should be straight, your stomach should be pulled in, your neck should be straight. You need to stand in this position for at least thirty seconds.
- If you want a simplified version, then the emphasis is on the elbows and legs, the position of the back, neck and abdomen is the same as described above. It costs the same.
- As you perform this exercise, you should increase the time by five to ten seconds.
The benefits and harms of planks are written here
https://youtu.be/FVxMeUP2OhM
In addition to the exercises described above, there are a number of other things that will help you achieve your goal.
Other ways to lose weight
If you want to effectively and permanently remove extra pounds, the approach must be comprehensive. There are many methods that you need to take into account and use the appropriate ones.
Diet
A balanced diet will be a complement to weight loss exercises at home. Body weight will decrease, and excess fat will go away by reducing the calorie content of food and introducing healthy foods into the diet. Experienced nutritionists do not recommend using strict diets, since after their completion the previous weight returns very quickly. To achieve the desired result, you need to replace high-calorie foods with ones that contain fewer calories. To regain a flat stomach, you should adhere to the following dietary rules:
- Consume carbohydrates only for breakfast; during dinner, their content should be minimal.
- Avoid fried foods.
- Increase your intake of Omega-3 acids; this can be done with the help of pharmaceutical fish oil.
- Instead of coffee, drink green tea - it reduces the amount of subcutaneous belly fat and improves immunity.
- Use lemon instead of salt - it enhances the taste of dishes and does not cause swelling.
- Eat ginger - it improves blood circulation and gastric secretory function.
- Eat cucumbers - they remove excess fluid from the body.
To speed up your metabolism, add cinnamon, horseradish, legumes, and oatmeal to your diet. Drink at least 1.5-2 liters of water per day.
To get rid of excess weight without harm to your health, you can use a special calorie calculator. With its help, you will calculate their daily amount, taking into account the characteristics of the body. The result is based on the following parameters:
- Height and weight.
- Floor.
- Age.
- Physical activity.
The calculated daily amount of kcal is optimal for maintaining a figure or creating a healthy diet. The products included in it do not necessarily have low energy value, therefore, based on the indicator and the above recommendations, you will not have to give up all your favorite foods.
Enter data:
Breathing exercises
The developed areas of breathing exercises will help break down fat cells, improve mood and vitality, and strengthen overall health. Oxygen supplied in increased quantities optimizes digestive processes, dulls the feeling of hunger and has a calming effect on the nervous system. No physical training is required to perform, just 15 minutes a day is enough. Breathing exercises are best performed in combination with other exercises: swimming or fitness.
Outdoor activities
One of the effective ways to eliminate excess fat and give your legs a beautiful, slender shape is running. It also does not require much time, and the movement can take place at any pace that is comfortable for the practitioner. If you live in a private house, do exercises for weight loss in the yard - this way you will strengthen your immune system and strengthen your body. In the fresh air, any physical activity will be useful: not only running, but also walking, jumping, breathing exercises.
Wraps
The techniques help to effectively fight extra pounds and have a beneficial effect on the condition of the skin. They not only improve body shape, but also stimulate blood circulation and lymphatic drainage, and remove excess fluid from the body. Classic wraps are made using seaweed.
You do not have to visit a specialized spa: you can perform the procedures yourself at home. To do this, buy the material at the pharmacy, pour boiling water over it and let it brew. Then apply to the legs and buttocks, wrap in cling film and wrap in a blanket. Leave the seaweed for about half an hour, take a shower and apply moisturizer. Blue clay, honey, coffee and cocoa are also used for wraps.
Massage
Many types of massages have been developed that are used for weight loss: vacuum, anti-cellulite, honey and others. They not only burn fat, but also help muscles recover after physical activity, relieve discomfort and pain. In order for massage treatments to bring the desired effect, they must be carried out in courses.
By combining exercise with other weight loss methods and following the recommendations for a balanced diet, you can quickly get your figure in the desired shape and improve your overall well-being.
Water aerobics
Water aerobics for weight loss - you've heard about it, haven't you? This type of exercise is performed exclusively in water.
- Once you are in the water. Stand with your feet wider than your shoulders, stretch your arms forward. And squat on one leg, stretch the other forward.
- So for each leg, do ten squats.
- Then spread your legs as wide as possible, when you feel that you are plunging headlong, push off with your legs and jump up, you need to do the same ten jumps.
- Try to do the same balancing in the water, lie on your back and lift your legs up one at a time, trying not to drown and keep your balance.
- You can also do reverse crunches in water. Starting position: lying on the water, arms at your sides, legs smoothly bent at the knees and pulled towards the chest, and then pulled back, trying to return to the starting position. You can do fifteen repetitions.
Purpose of training
The goal of such exercises is to burn fat deposits in the inner and outer thighs. This is necessary because extra pounds accumulate in this area quite quickly and cellulite appears. When following a diet, some of the fat goes away, but the skin sags, which looks unaesthetic.
To make your thighs thinner, you need to tighten not only the muscles, but also the skin.
The exercises are no different for women, girls and men. The only difference is the number of repetitions, which can be large for men. For men, the presence of weights is mandatory; for women, their use is not critical, but they are also allowed for use.
Bodyflex
Bodyflex for losing weight on the stomach and sides should not be underestimated. Breathing exercises should not be underestimated. They help correct your figure no worse than physical exercise.
What is bodyflex?
Bodyflex is a breathing exercise involving stretching. You need to breathe correctly, namely with your stomach. This type of breathing has a number of advantages. Correct technique is half the result.
It is important not to do breathing exercises on a full stomach.
Technique:
- Inhale smoothly through the nose, first filling the stomach with air, and then part of the diaphragm.
- Exhale quickly, while you should press your stomach in, many of the practitioners say “PHA” as you exhale.
- Next comes holding your breath for five to ten seconds.
- After relaxation
https://youtu.be/V-XN3kQkM78
Bodyflex exercises
Let's look at the most common exercises:
The two techniques described below use what is called an abdominal vacuum.
1.Belly lock
- You need to try to exhale all the air as much as possible and suck in your stomach; it is better to do this while lying on your back. Then hold the air for five seven seconds. Afterwards, relax and then repeat the whole process again.
2.Deepest breathing
- This exercise can be performed in any position convenient for you. its essence is to give maximum amplitude to the abdominal muscles. As we exhale, we draw our stomach in as much as possible, and as we inhale, we protrude it out.
Belly breathing
- The most difficult option, its essence is that when the abdominal muscles are as tense as possible, you exhale, and while resting, inhale.
How to get rid of fat thighs with diet
As such, there is no diet for losing weight on thighs, as well as belly fat. You need a proper and healthy diet, which will be rich in nutrients, and at the same time it will contain a minimum amount of simple carbohydrates and fats. It is important to eat enough vegetables and fruits, which are low in calories but have a lot of valuable components.
If you want to get rid of excess weight, it is recommended to minimize the amount of the following foods in your diet:
- animal fats, mayonnaise and other sauces, butter;
- bakery products, white bread, various cakes and other pastries;
- chocolate, ice cream and other sweets;
- fatty meats;
- sausages, smoked meats, pickles;
- fried foods;
- sweet carbonated drinks;
- alcohol.
If you want to lose weight, it is important to include in your diet foods that speed up the body's metabolic processes. These are not only the vegetables and fruits already mentioned, but also cinnamon, green tea and caffeine. It is important to consume enough protein - it helps you lose weight and is involved in building muscles. It is found in lean meat and fish, fermented milk products, low-fat cheese, and chicken eggs.
Complex carbohydrates are also needed. They provide long-lasting energy, keeping you full and preventing overeating. Their best sources are porridges (buckwheat, rice, millet). To prepare them, it is recommended to use water or milk up to 2.5% fat.
You should not introduce strict restrictions into your diet, otherwise the result will be unstable and short-term. Eat often and in small portions, do not allow yourself to go hungry, eat healthy foods.
Drink plenty of clean water - it improves metabolism, helps ensure a feeling of satiety, and improves skin condition.
Japanese method
I would like to add that there are Japanese methods for eliminating the abdomen and sides. These methods were developed by a Japanese physiotherapist. He wrote that improper placement of bones contributes to the deposition of fat in the waist area. Therefore, he developed a set of exercises that are aimed at the correct position of the bones.
To perform this set of exercises, you will need a flat, hard floor and a towel. I would like to draw your attention to the fact that the towel should be wide, so that when rolled, you get a fairly dense roll.
- Lie down so that the towel roll is near your navel. Legs should be straight, toes together and heels apart.
- Stretch your arms behind your head, turn your palms back up, little fingers touching each other.
- You need to lie in this position for five minutes, then carefully stand up.
That's all, I hope this article was useful to you.
Exercise machines for losing weight on legs, thighs and thighs in the gym
There are a huge number of different exercise machines in the gym. But you don’t have to use all of them to lose weight on your legs. For aerobic exercise, the ideal options would be: a treadmill, an exercise bike, an elliptical, a stepper.
With anaerobic load the situation is almost the same. To lose weight in your legs, you can use regular dumbbells, which are available in every gym. You can do squats, lunges, deadlifts and many other exercises with dumbbells.
Simulator No. 1: HAKK-simulator. There are two varieties of this machine: for squats and for bench press. In both cases, the lower back is fixed.
Exercise machine No. 2: exercise machine for bringing the legs together. This exercise machine uses the inner thighs, which is why many girls love it very much.
Exercise machine No. 3: seated leg curl machine. Ideal for those with weak hamstrings and calves.
Trainer #4: Smith Trainer. On this machine you can do not only squats, but also presses (sitting, lying), lunges, and calf raises. This simulator fixes the bar, reducing the load on the back.
Exercise machine No. 5: power rack. This design will serve you well more than once if you plan to go to the gym.
Perhaps, these are all the main exercise machines that people who want to lose weight in their legs should pay attention to.
