One of the most problematic areas of the female body is lyashki.
This word in common people means the thigh area, covering their inner sides, as well as the buttocks.
Saggy "ears", excess fat - all this irritates and gives rise to complexes.
In pursuit of the perfect booty, the girls are ready for anything, so exercises for losing weight for girls - a hot topic.
The effectiveness of specific exercises for weight loss
Any exercise contributes to weight loss. But women's hips are the most problematic part of the body because they lose weight longer. Therefore, if the goal is to lose weight precisely in the field of frogs, you need to select special exercises that involve certain muscle groups.
Do not forget that during the execution of the complexes presented below, not only the legs, but also the stomach, arms, and chest will lose weight.
Warm up exercises
Any training should begin with warm-up exercises, which will help to warm up the necessary muscles and prepare them for further exercises. The warm-up time is 10-15 minutes. Here are sample exercises for her.
1. We stand straight. Raise your legs one by one, press your knees to your chest with your hands.
2. Tilts to the sides; hands on the belt or slip on the thigh.
3. Sitting on the floor, stretch your legs. We reach forward, trying to reach the toes with the fingers.
4. Lying on your back, pedal the imaginary bicycle forward and backward.
5. Lying on your back, do the exercise "scissors". Raise your legs straight up and turn them on one by one.
Exercises for losing weight on the inside
To begin with, we will consider and try to perform the most effective exercises for losing weight on the inside (see photo). All of them are uncomplicated and accessible to everyone, regardless of their shape and sportswear.
1. Lunges. They are made in turn by each leg from a standing position. At the same time, hands hang freely along the body or are placed on the belt.
2. Half squat. The legs are spread wide, the socks look to the sides, hands on the belt. We do not squat to the end, feeling tension in the buttocks and on the inside of the frogs.
3. Raising the legs from a prone position. One hand props up the head, the other on the belt. Legs are lying on the floor and slightly bent. Raise one leg up. Then we lay down on the other side and repeat.
4. Press plus legs. This exercise for losing weight at home will help at the same time pump up the press. It is performed lying on the back, legs bent at the knees, feet on the floor. Raise the upper body.
5. A wonderful exercise that will require stamina. Unlike everyone else, it is carried out until the baits start to feel. It is necessary to stand in the knee-elbow position and alternately raise the leg bent at a right angle up.
6. It is carried out lying. Hands behind the head, legs bent, feet on the floor. Tear the buttocks off the floor so that the knees are pressed to the chest.
7. Side bar. The exercise will require strength in the hands. You need to lie on your side, resting on the floor with one foot and one hand (as in Fig. 7). Cost as much as possible.
Each exercise is done at least 15 times. If you have the strength and time, you can perform 20-25 approaches. Any sequence, pace too.
Effective exercises for losing weight on the outside
We proceed to the second set of exercises that will help remove the breeches or "ears" from the outside of the thigh.
1. We stand, legs together. We bend down with straight knees and try to reach the floor. Below we linger and "hang". The movements are not sharp, but smooth.
2. Accept the pose of a cat, as in Figure 2. Bend the back, then, on the contrary, bend it. Repeat several times. In conclusion, lie down and compose (to relax the spine).
3. Lie down on your stomach, stretch your legs and arms. Raise your legs off the ground so that you feel the tension in your hips.
4. Lie on your back. We pull one leg towards us, hold for 5 seconds. Then another.
5. Remains in the same position, but put the feet on the floor. Raise your hips up and hold as much as possible.
6. The same exercise, but add a gym ball. If there is no ball, you can use a chair or sofa.
Butt exercises
Losing weight alone will not be enough. Buttocks, for example, must also be pumped up so that the butt becomes elastic and takes a natural rounded shape. The figure describes how many times ideally you need to complete each exercise. If so much does not work out, less is possible.
1. Squats with stretching arms forward. Feet shoulder width apart. Without sudden movements.
2. Hold on to a chair. Set aside one leg to the side and back. Same with the other foot.
3. Squats with legs wide apart. Hands on the belt.
4. Slopes with dumbbells (you can pour water into bottles). Do not bend your knees.
5. Lunges. Hands on the belt.
6. Wrong swallow. Standing on one leg, we bend down so that the body is parallel to the floor. At the same time, one hand is pressed to the body, the other is looking at the floor.
Common exercises for weight loss
In addition to the three above-mentioned complexes, you can perform other, equally effective exercises for losing weight of frogs.
Rope jumping
This is a surprisingly simple, but very useful sports equipment that gives excellent cardio load and strengthens the hips. If you do at least 100 jumps a day, after a month you can notice that the baits have noticeably lost weight.
You can jump on both legs, and on one. You can cross your legs, or run the rope twice through the legs in one jump. In general, we recall childhood and have fun.
Kicks
Sharpness is important in this exercise. It is necessary, standing on one leg, to make sharp blows forward, sideways and back with the free foot. You can imagine the enemy and "beat" him. Another option is to kick the pear, but here it is important not to damage the joints or back.
Thanks to the sharpness of movements, the muscles of the hips are strengthened, and the frogs become thinner. In addition, such exercises allow you to emotionally unload after a hard day.
Static Squats
One of the most effective exercises for losing weight is love. Squat is performed slowly, with legs wide apart. In the middle, you need to freeze and stand in the semi-squat as long as possible.
If it’s too hard, you can do the exercise by sliding your back and hands along the wall. It will be useful to pick up dumbbells for weighting.
Mahi kicked back and sideways
We have already performed them, but in a knee-elbow position. Here you need to stand facing the wall, resting your hands on it. We wave one foot back, then sideways, again back and sideways. Then with the other leg.
Similarly, you can stand back against the wall and wave your legs forward. It is no less effective for weight loss.
Ball walking
You will need any soft ball (volleyball or just for children). We squeeze it between the frogs and walk around the apartment for several minutes. You will feel how all the muscles tighten. You can also jump with the ball between your legs.
Leg lift
We lie on your back on a hard surface (on the floor with a laid rug). Hands along the body, legs extended. Raise the legs with the buttocks up, placing them slightly in the air to the sides, return them back and lower them to the floor.
American Aerobics
Perhaps you remember the old records with girls who are fervently engaged in rhythmic music. This exercise also resembles one of those performed by American athletes. You need to lie on the floor on your side, propping your head with one hand. With the other hand we rest on the floor and hold the balance. The lower leg is slightly bent, and the upper straight line is raised and lowered. We change position and do the same with the other leg.
All of these exercises are also performed on 15-20 approaches.
Clothing and shoes for classes
Sets of exercises for losing weight at home should be carried out in comfortable clothing. This is important not only for your own comfort, but also for safety.
When practicing barefoot, there is a risk of pulling the ankles or hurting the spine, as the feet will not have depreciation, and the entire load will fall on the back. Therefore, we dress for training correctly:
• sports sneakers (put on cotton socks);
• leggings, bicycles or shorts (in wide trousers should not be engaged);
• topic or t-shirt.
Principles of performing exercises for weight loss
To maximize the effect of exercise, you must adhere to the simplest principles and recommendations.
1. Turn on rhythmic music. This will help you tune in to the right wave. The rhythm of the music will set the pace of exercise, and it will be more fun to practice.
2. No stress. Before doing exercises for weight loss, at home, you should relax and forget about all the problems. We aim at the result and think only about how beautiful our hips will be after a few weeks of training.
3. We observe regularity. You must initially draw up a schedule of classes and adhere to it. It can be 5/2, in a day or some other principle. If you deal with the schedule, the body will eventually get used to periodic loads and will always be in good shape.
4. Snack 1.5 hours before class. Overeating is not necessary. It can be a banana or yogurt with granola. Do not forget that our goal is slender love, so we exclude everything fatty and starchy from the diet.
5. During classes, drinking is not recommended. You should tolerate and get drunk after the end of the training.
Regular exercises for losing weight at home will soon help you achieve your dreams and get slim, beautiful legs. Cellulite will leave, the butt will become elastic and inflated. Each time you will be able to do not 15 and not 20, but 30 and 40 approaches, because the body will be more trained.
