Home workouts for girls for all muscle groups: the most effective sets of exercises

To create a beautiful body with the help of physical activity, you need to create a competent training program and perform it regularly. It should consist of a set of strength exercises that allow you to work all muscle groups, remove fat from problem areas and increase the amount of muscle mass in the required places. Along with strength training, it is recommended to carry out a large volume of cardio exercises: they will help increase the rate of fat burning and increase the level of athletic training. Having achieved the desired physical shape, it is advisable for a girl to use circuit training, which makes it possible to perform effective exercises for losing weight in just 15-20 minutes a day.

General recommendations for beginners

Before you start doing strength exercises, you must undergo a full medical examination and consult with a sports doctor or fitness trainer. This will help to identify contraindications in a timely manner and avoid health problems.

During classes, it is recommended to adhere to the following rules:

• Balance your diet. The ratio of proteins, fats and carbohydrates should be within 1:0.8:4. In a situation where you need to quickly burn fat, the amount of complex carbohydrates (rice, buckwheat, barley) should be reduced to 100 g per day, completely eliminating simple carbohydrates (sweet, starchy foods) from the diet.
• Maintain drinking regime. You should drink at least 1500 ml of water during the day. It is best to consume 1 glass of liquid every 3 hours between meals.
• Stick to breathing techniques. When loading, you should exhale, while relaxing the working muscles, inhale.
• Do a thorough warm-up. Before each strength training, you need to perform a series of warm-up movements: tilting the body in different directions, rotating the pelvis, raising the knees to the chest, swinging the arms and legs.
• Wear the correct clothing. During exercise, to avoid injury, it is important to keep your joints warm. This can be achieved by wearing sportswear that covers your knees and elbows.

The duration of any workout should not exceed 60 minutes. Otherwise, the process of catabolism (destruction of muscle tissue) may be activated, which will negatively affect the effectiveness of training.

Don't forget about proper nutrition

The effectiveness of weight loss training can be significantly increased by eating a balanced diet and taking special sports supplements. Proper nutrition for fitness should be carefully considered both before and after training. You should remember the general rule - it is better to eat more often, but less.

Main principles of nutrition:

• abstinence from alcohol – it helps the accumulation of fatty deposits;
• removing foods high in oil, sugar, and fat from the diet, replacing them with healthier alternatives;
• emphasis on protein-rich foods;
• fruits and vegetables are required;
• using special supplements for weight loss. Fat burners have been shown to be effective and improve workout results for many years.

Cardio for weight loss

It is advisable to use aerobic training to increase the rate of fat burning throughout the body. Active saturation of tissues with oxygen during exercise will lead to stimulation of lipid metabolism, as a result of which fat deposits in problem areas of the body will begin to be used to replenish the energy reserves of cells.

Another positive effect of cardio is an increase in levels of anti-stress hormones. Serotonin, endorphins and other compounds will help reduce hunger when following a low-carb diet.

The list of the most effective aerobic exercises for fat burning at home is presented in the table:

Aerobic training at home for girls should be done at least 2-3 times a week. The effective time for each of them is about 45 minutes. During one lesson, it is recommended to use several types of cardio loads at once.

Inventory

To lose weight, you can perform physical exercises without using equipment. However, with the help of additional weight it will be possible to accelerate the achievement of results and increase strength and endurance.

To conduct an effective home workout for girls, you can use:

· homemade or purchased dumbbells;

· chair;

· sofa or bed.

A fitness band and a training mat can also be useful, on which it is convenient to perform exercises for the abs, legs and back.

A set of strength exercises for all muscle groups

Strength training is best done in a high-intensity, high-volume style, using high repetitions and leaving little rest time between sets. To achieve rapid weight loss, you need to load the muscles of the whole body: thighs, buttocks, pectorals, back, abdomen and shoulders.

In the first 1-2 weeks, it is recommended for a beginner to train with a person who already has experience in effective training. This will help you avoid common mistakes and minimize the risk of injury.

Jump Squats

During the exercise, the muscles of the legs, buttocks, lumbar muscles and abs receive stress. Thanks to the powerful, explosive force during the jump, it is also possible to work the deep muscles of the thighs, which are difficult to reach during other movements.

Technique:

1. Take a standing position.
2. Place your feet 30 cm apart.
3. Bring your palms together and place them at chest level.
4. While inhaling, perform a squat.
5. As you exhale, jump up quickly with all your might.
6. Perform 12 jumps, then rest for 2 minutes and repeat the exercise for another 4 approaches.

Lying knee to chest throw

By performing the exercise, an effective workout of the lower part of the rectus abdominal muscle is achieved.

You need to throw your knees to your chest on a thick rubber yoga mat.

Implementation algorithm:

1. Lie on your back on a soft surface.
2. Straighten your torso in a horizontal plane.
3. Bring your shins together and lift them slightly off the floor.
4. Take a deep breath into your lungs and, as you exhale, make a sharp movement with your knees up until they are pressed to your chest (the upper part of your body should move towards them at this time).
5. Wrap your hands around your shins and hold in this position for 1-2 seconds.
6. As you inhale, straighten your body to the original position.
7. Perform 10-12 knee throws, then take a minute break to rest and repeat the exercise 4 more times.

"Fold on the back"

The exercise allows you to simultaneously load the lower and upper abdomen, contributing to the formation of beautiful and sculpted abs.

Correct technique:

1. Sit on a yoga mat with your back facing down.
2. Straighten your body in a horizontal plane.
3. Close your shins and extend your arms straight behind your head.
4. As you exhale, simultaneously lift your straight legs and shoulder blades up (“fold” your body until your fingers touch the toes of your feet).
5. While inhaling, return to a horizontal position.

The number of “folds” in one approach is at least 12. You should rest for about 75 seconds between series. Load volume - 4-5 approaches.

Lifting the pelvis while lying down

This complex allows you to thoroughly work out the hips, buttocks and adductor pelvic muscles.

Sequence of implementation:

1. Lie down on the floor with your back down.
2. Bend your knees.
3. Fix the position of the body with your palms near the buttocks.
4. Exhaling, slowly lift your pelvis up.
5. As you inhale, lower down.
6. Repeat the movement 12-14 times.
7. Take a minute break to rest and perform the exercise in 4 more similar series.

Raising the pelvis with your back up

This exercise is recommended for training the abdominal muscles. It is important that your last meal is at least 4 hours before training.

Technique:

1. Take a position lying with your back up.
2. Press your forearms and feet into the floor.
3. Align the body (head, back, hips and shins should be located along one imaginary line).
4. Raise your pelvis up until a right angle appears between your legs and stomach.
5. Stay in this position for 3 seconds.
6. Lower your torso to a horizontal position.
7. Repeat the movement 10-14 times.
8. Take a short rest break (about 45 seconds) and perform the exercise 3 more times.

Taking the leg back

The exercise helps girls remove excess fat from their buttocks, tighten them, making their butt more rounded and firm.

Execution algorithm:

1. Position yourself in a standing position.
2. Press your shins together.
3. Place your hands on your waist.
4. Bend forward a little.
5. Extend your left leg back and return it to its original position.
6. Repeat the movement 15 times and perform similar extensions with your right foot.
7. After a one-minute rest interval, perform 3 additional approaches.

"Scissors" from a lying position

This classic exercise is effective for working out the lower abdomen. For comfortable exercise, you will need a special yoga mat or any other soft substrate.

Correctly perform “Scissors” like this:

1. Lie on the floor with your back down.
2. Fix your body position by placing your palms near your buttocks.
3. Bring your feet together and slightly raise them above the floor.
4. For 40 seconds, cross raise and lower your legs in a vertical plane.
5. After a one-minute rest interval, perform 3 more similar series.

Abdominal cords

The exercise for pumping the press is performed in 2 stages: lifting the shoulder blades off the floor and fully lifting the upper part of the body. This combination of movements allows you to perform an accentuated workout of the upper and middle parts of the rectus abdominis muscle in one approach.

Execution algorithm:

1. Take a position lying with your back down on a sports mat.
2. Stretch your arms behind your head and straighten your entire body in a horizontal plane.
3. Make 10 short lifts of the shoulder blades from the floor to a height of about 12-15 cm.
4. Immediately, without pausing to rest, perform 10 more full chest raises with your arms stretched out in front of you.
5. After a minute interval to restore strength, repeat the exercise in 3 series.

Side step squat

This version of squats, compared to the classic one, allows you to create a more powerful load on each thigh, which will contribute to a deeper development of the quadriceps muscle.

To do the exercise correctly:

1. Take a standing position and spread your shins to shoulder width.
2. Place your hands on your waist.
3. While inhaling, take a step with your right foot to the right side while squatting on it.
4. Straighten up to a vertical position and perform a similar squat on the left side.

Number of repetitions - 13-15, approaches - 4-5. The rest interval between sets should be about 90 seconds.

Curtsy lunges on the spot

An exercise for pumping up the hips and buttocks is most effectively performed with dumbbells.

Sequence of implementation:

1. Take weights in your hands, placing them on both sides of your body.
2. Stand on a flat surface and place your feet shoulder-width apart.
3. Place your right leg behind your left and lower your body down, transferring your body weight to your front thigh.
4. Rise to a standing position and perform a similar lunge on the other leg.

Number of repetitions - 12-14, approaches - 5, rest time between series - one and a half minutes.

Bend forward on straight legs

Despite the name, bending should be done with slightly bent legs. The exercise allows you to create a powerful load in the buttocks and on the back of the thighs. You can use dumbbells, kettlebells, a water bottle, or another heavy object as weights.

Correct technique:

1. Take 2 dumbbells in your hands and press them to your thighs.
2. Spread your feet shoulder width apart.
3. Align the spinal column.
4. As you inhale, tilt your upper body forward (your knees may bend slightly).
5. Straighten up to the starting position.

The number of repetitions in each of the 4 approaches is from 12 to 14. The time interval for rest between approaches is no more than 2 minutes.

Swing your legs while lying on the mat

The exercise works on the lateral area of ​​the thigh, which allows you to effectively combat the so-called “ears”.

Execution algorithm:

1. Sit on a gymnastic mat in a lying position on the right side of the body.
2. Attach a weight to your shin.
3. Place your right elbow on the floor and slightly lift your body up.
4. For balance, place your other hand in front of you, in the chest area.
5. Perform 13-15 quick raises and lowerings of the left leg.
6. Roll over to the other side and perform similar swings with your right leg.

Amount of work - 5 approaches. The recovery pause between them is 45-60 seconds.

Hip raises while lying on the floor with your stomach down

The exercise allows you to create an accentuated load on the lower part of the gluteal muscles. The back surface of the thigh is also subjected to additional treatment.

Technique:

1. Lie on a sports mat with your stomach down.
2. Stretch your torso in one line, resting your head on your hands.
3. With quick swinging movements, perform 15 lifts of the left thigh up.
4. Repeat the same movement with your right foot.
5. Get up, rest for 35-45 seconds and perform the exercise 3 more times.

Dumbbell biceps curl

An effective exercise for working the biceps brachii, with which you can improve the shape of your arms in a short time.

The weight of the weight must be selected in such a way that no more than 15 repetitions can be done with it.

Execution algorithm:

1. Hold 2 dumbbells in your hands.
2. Straighten your arms.
3. By bending your right and left arms at the elbow joint, perform 12-14 dumbbell lifts up.
4. After a minute interval, do 4 more series.

Bent-over dumbbell row

This exercise pumps up the latissimus dorsi muscles. The work also involves the shoulders and lumbar extensor muscles.

It is correct to do deadlifts according to the following algorithm:

1. Pick up 2 shells.
2. Spread the shins approximately 30 cm apart.
3. Bend forward a little.
4. Slightly bend your legs at the knee joint.
5. As you exhale, pull the projectile towards yourself and upward, directing your elbows along the body.
6. While breathing into your lungs, relax and lower your arms to the starting position.
7. Do 12 repetitions.
8. Take a rest pause of 75 seconds.
9. Repeat the exercise 4 more times.

Dumbbell Bends

The exercise is most popular among girls who have “ears” at the waist. Bending allows you to quickly eliminate this defect in appearance without visiting a fitness club.

Technique:

1. Take dumbbells in your hands and place them on the sides of your body, near the outer thighs.
2. Spread the shins at a distance of about 20-25 cm.
3. Tighten your abdominal muscles and tilt your torso to the right side.
4. Straighten up to your original position and bend to the left without pausing.
5. Alternately do 14 repetitions.
6. After a minute's rest, perform 3 more approaches.

Pushups

An effective exercise for working all areas of the pectoral muscles. When performing it, the abs, triceps and deltoids are also loaded.

Sequencing:

1. Take a lying position.
2. Align your body in a horizontal plane, focusing on straight arms and toes.
3. Bring your shins together.
4. As you inhale, slowly lower your chest down until it almost touches the floor.
5. As you exhale, quickly lift your body up.

The number of repetitions is 18-20, the number of episodes is 4-5. The rest break between sets is one and a half minutes.

Classic squats

The basic exercise is performed to pump the thigh muscles, buttocks and lumbar extensor muscles. To achieve a fat-burning effect, you need to squat quickly enough.

Technique:

1. Sit on a flat floor in a vertical position and spread your legs shoulder-width apart.
2. Straighten your arms forward.
3. While inhaling, lower the body down (the spinal column should maintain a vertical position).
4. As you exhale, quickly rise to a standing position.
5. Repeat the squat 15 times.
6. After a one-minute interval to restore strength, perform the exercise 4 more times.

Raising the body from a lying position

A classic exercise for pumping up the upper abs. When implementing it, it is advisable to use a soft bedding: a sports mat, carpet or a thick towel.

Correct technique:

1. Take a horizontal position lying with your back on the mat.
2. Cross your fingers behind your head, spreading your elbows to the sides.
3. Raise your knees up, bringing your shins towards your buttocks (feet should remain on the floor).
4. Raise your upper body towards your hips.
5. Return to the lying position.
6. Perform 25 repetitions.
7. Take a minute break to rest and work your abs in 4 more approaches.

"The fold in the chair"

An effective exercise for home or office that will help you thoroughly work out your lower abs. You will need a chair with armrests.

Implementation technique:

1. Sit on a chair and grab the armrests with your hands.
2. Raise your legs up slightly, bringing your feet together.
3. With quick, short movements, perform 15 knee raises to the chest.
4. Rest for no more than a minute and repeat the exercise in 3 series.

Hips and buttocks

Sit on the floor, keep your back straight. Supporting your body on your arms, lift your buttocks and thighs. Hold the position for 20-30 seconds. Repeat the exercise 30 times.

Now stand up, move your straightened right leg back, while leaning forward and stretching your arms. Freeze for half a minute and return to the starting position. The recommended number of repetitions is 40 times in 2 sets.

Legs

Squats are considered effective. To do this, you need to lower yourself until you reach parallelism between the floor and your hips (as if sitting on a chair). For greater load, you can take dumbbells.

Another way to strengthen your leg muscles. Lie on your back, stretch your arms along your body. Smoothly lift your body, trying to make contact with the horizontal surface only with your feet, head and shoulders.

Effective training programs

In order for the training to be effective and allow you to lose extra pounds in just a month (or even a week), the exercises should be performed according to a certain pattern. The training plan should be drawn up in such a way that each muscle receives a load after the required amount of time.

It is necessary to take into account the peculiarities of recovery of various muscle groups: large ones (hips, buttocks, back) should rest for about 3-4 days, small ones (biceps, triceps, calves) - 2-3 days.

The most popular home workout program for all muscle groups looks like this:

1. Monday: Bent-over dumbbell raises, dumbbell biceps curls, push-ups.
2. Tuesday: classic squats, side step squats, leg kicks, scissors.
3. Wednesday: cardio plus 1-2 abdominal exercises.
4. Thursday: push-ups, bent-over dumbbell raises, dumbbell bicep curls.
5. Friday: Cardio training plus working out the abdominal muscles.
6. Saturday: hip raise while lying on the floor with your stomach down, pelvic lift while lying down, jump squats.
7. Sunday is a day off.

Every 30 days the training program must be changed. To create a new, unusual load in the muscles, you can use the following schedule:

1. Monday: bend over with dumbbells, 1-2 aerobic exercises.
2. Tuesday: push-ups, cardio exercise.
3. Wednesday: bent over dumbbells, curtsy lunges in place.
4. Thursday: bending over with dumbbells, cardio exercise.
5. Friday: rest day.
6. Saturday: lying pelvic lift, “back fold.”
7. Sunday: cardio training.

This program is not suitable for gaining muscle mass, but it is highly effective in situations where you need to quickly get rid of extra pounds, but there is no time for a full workout.

Circuit classes

2 months after the start of classes, you can move on to one of the most powerful means against fat deposits - circuit training.

The essence of the training is that during one lesson (most often it lasts no more than 20 minutes), only 3-4 approaches are performed, each of which contains a set of movements for several muscle groups at once.

An essential feature of high-intensity interval training is that the exercises are performed immediately one after another, without a rest interval.

Circuit training at home can be carried out according to the following scheme:

1. Push-ups - 20 reps.
2. Jumping rope or on toes - 30 seconds.
3. Jump squats - 10 times.
4. Bent-over dumbbell rows - 10 reps.
5. “Scissors” from a lying position - 15 repetitions.
6. Raising the pelvis with your back up - 12 times.

The rest time after each approach should be sufficient to restore breathing and pulse. On average it takes about 2-3 minutes.

Circuit training creates very high functional stress that is unusual for the body. For girls with diseases of the cardiovascular system and internal organs, such loads may be contraindicated.

Content

• 1 Quick workouts
• 2 Getting the most out of fast training
• 3 Combining quick exercises into one complex
• 4 Performing 15-minute complexes 4.1 15-minute complexes for the development of the whole body in a sports club
• 4.2 15-minute complexes for developing the whole body at home
• 4.3 15-minute routines for upper or lower body development
• 4.4 Training using 10-minute complexes
• 4.5 10-minute mixed routines for the home gym
• 4.6 10-minute complexes for developing the upper or lower body
• 4.7 10-minute stretch routines

Features of training for different people

Beginners, as well as girls starting training after a long break, should focus on cardio exercises in the first 2-3 weeks of training. This preparatory period is necessary to raise muscle tone and activate the work of internal organs and body systems. Next, when starting strength exercises, you need to use the method of gradually increasing the load: increase the weight, volume and intensity in each subsequent session by no more than 3%.

For people who are overweight, shorter (25-35 minutes) workouts should be used twice a day. This technique will allow you to avoid excessive stress on the heart while performing the required amount of exercise.

Athletes with an average level of training are recommended to use periodization: exercise in a strength mode for 2-3 weeks, giving up cardio exercises, and then switch to light aerobic exercise for the same amount of time. This technique will prevent the body from quickly adapting to training and slowing down the rate of fat burning.

Advanced people - those who regularly exercise at home for at least 6-8 months - are recommended to start exercising in the gym. The use of large scales, heavy equipment and a variety of exercise equipment will give a girl the opportunity not only to lose weight, but also to form a beautiful, athletic figure.

How to set up a home gym for quick workouts[edit | edit code]

If you think that you will need a quick set of exercises from time to time to maintain your physical fitness, then you simply must prepare your home gym for them. After all, with only ten free minutes left, you are unlikely to want to spend six of them searching for rubber bands. For your quick workouts to be truly successful, you need to learn how to properly manage your gym space. By the way, you can read more about its configuration in Chapter 6. Here you will also find a description of the key points that will help make sure that your home gym is completely ready for quick workouts.

• Free space.
  If the area of ​​your home is large enough, then it is best to set aside a separate spacious room for physical exercise. Unfortunately, in many homes there is not a lot of free space. Therefore, if you cannot allocate a special area for exercise, at least find a place that you can occupy periodically. Of course, it should be spacious enough so that you can move freely there with weights.

• Containers for storing equipment.
  You must have suitable places for sports equipment so that you can find it quickly and avoid injury. It is especially important to store dumbbells carefully, since if they are thrown around haphazardly, other family members, as well as yourself, can knock down their feet. Ideally, for every type of equipment you use - barbells, dumbbells, bands, resistance bands, mats, etc. - You must have your own strictly designated place. It is better to store dumbbells and barbells on special racks, and everything else in baskets or drawers.

• Journal or training diary.
  You should be able to start training immediately as soon as you have free time. And in case you suddenly forget the order or composition of the exercises in the complex, you need to have reference materials on hand. So try to keep a journal or training diary and keep it near your equipment. When the time comes, you should have all the resources available to you to develop your own workout routines, including this book.

• Large clock or timer.
  When you're short on time, it's helpful to keep a large clock within sight (either right where you're working out or nearby). Alternatively, you can use a timer, setting it for 10-15 minutes or however long you have time to exercise. This way you can always stay within the time limit and be sure that you will have time to complete all the planned exercises.