Exercises for the abs, legs, buttocks for girls at home. Training program, table

In today's material we offer you an effective workout for a slim body, which is suitable for girls of average fitness level. The finished program of two rounds included a variety of exercises without additional equipment (with your own weight). With the help of the presented workout, you will work on slender arms and legs, a flat stomach, toned hips and buttocks.

How to pump up the press correctly

So that girls can get benefits and positive emotions from abdominal exercises at home, it is important to plan the exercises correctly. If you have never played sports, you need to study the exercise technique and choose the most comfortable ones for yourself.

Because the physiology of each person is completely different:

1. You should avoid exercising after meals; it is better to wait at least 40 minutes.

2. Before pumping up your abs, you need to do a warm-up. To warm up your muscles, you can add cardio exercise in the form of running, dancing and jumping.
3. During training, it is important to monitor your breathing, as well as the technique of performing certain exercises.
4. As you exhale, you should tense your muscles as much as possible. Exhalation is done when it is most difficult - in the process of lifting your back from the floor, in the process of pulling your knees to your chest.

The quality of execution must also be high.

Each exercise has its own rules of execution, you need to follow them, otherwise the result will not be achieved:

1. When performing straight twists, you must place your hands behind your head and clasp your fingers together. The elbows should be spread out to the sides, this needs to be controlled. If they suddenly begin to close together, you need to separate them again. The chin should point up and not press toward the chest. When lifting your tailbone with your legs raised off the floor, you need to do this as carefully as possible, otherwise there is a risk of damaging the spine.
2. Working on your abs involves constantly pulling in your stomach during exercise.
3. For good results, it is best to do the exercises daily, increasing the number of repetitions.
4. You can start with 15 crunches, then increase their number by 5 daily.

5. You should do 4 different variations of exercises to work both the rectus and oblique muscle groups.

It is better to allocate at least 60 minutes for full-fledged exercises: 25 minutes for warm-up and cardio, 20 minutes for squats and other exercises while standing, the remaining 15 minutes for lying exercises. Of these, at least 10 minutes should be devoted to the press. At the end of your workout, it is important to stretch.

A set of exercises for burning fat

When developing a set of exercises on your own, you need to understand that your task is not to test your body’s strength, causing harm to it, but to make losing weight a way to improve your health. This means that in the process of performing exercises we must develop, and not wear out, the heart muscle, as well as the musculoskeletal system as a whole.

Also, special attention should be paid to the technical side of performing the exercises. If you have not previously exercised, you should not start immediately with heavy exercises, where effectiveness depends on the correct execution. It's better to start with simpler exercises.

Contraindications

Not every person is allowed to do abdominal exercises, this also needs to be taken into account.

You cannot pump up your abdominal muscles in cases where:

• the woman has prolapsed internal organs;
• diagnosed with uterine inflexion;
• little time has passed since the operation;
• there are hernias in any part of the body;
• there are malignant organ tumors in the pelvis;
• period of critical days;
• less than 3 months have passed since birth;

• less than 6 months have passed since caesarean section.

Effective exercises for the upper abdominal muscles

Abdominal exercises for girls at home include crunches that target the upper muscles. It is recommended to perform them at least 20 times in 2 approaches. If you stop at the highest point for a few seconds, you can feel your muscles “burning.” This enhances the effectiveness of the exercise.

Exercise #1:

1. Lie with your stomach up.
2. Place your hands behind your head and fasten your fingers with a lock; place your legs, bent at the knee joints, at a distance equal to shoulder width.
3. Tighten your abs and lift your upper body, bringing it closer to your knees.
4. After 4 seconds, slowly lower down.

Basic rules for performing the exercise:

• The elbows should be turned to the sides, they should not be brought together.
• The chin should be kept straight, without leaning it to the chest.
• Feet should be firmly on the floor.
• Breathing should be in rhythm with the exercises, exhale when rising, inhale when holding, and exhale when lowering.

Exercise #2:

1. Lie with your stomach up.
2. Bend your right leg at the knee and place your foot on the floor.
3. Lower your arms down and relax.
4. Raise your pelvis together with your left leg. It should be extended parallel to the floor.
5. Relax your pelvis by lowering it down.
6. Repeat the same with changing legs 25 times.

Basic rules for performing the exercise:

• It is forbidden to make sudden movements; the exercise must be performed smoothly.
• The suspended leg should not be higher or lower than the entire body, it should be a continuation of it.
• You should not allow any bends in your lower back; you should keep your back straight.
• For greater load when lowering the pelvis, you cannot place it on the floor; you must leave it suspended.

Exercise #3:

1. You need to sit on a hard horizontal surface.
2. Hands should be placed on both sides and lean on them.
3. Bend your legs and place your feet parallel, spreading them slightly wider than shoulder width.
4. Raise your butt until it is parallel to the floor.
5. Lower the pelvis.
6. Repeat the exercise at a fast pace at least 20 times.

Basic rules of execution:

• For greater load, you can put your feet on your heels, then not only the abs will be involved, but also the leg muscles, as well as the gluteal muscles.
• The pelvis must be raised exactly to parallel with the floor, not higher and not lower.
• The feet should be parallel to each other, they cannot be turned.

Exercise #4:

1. You should lie on your stomach.
2. Then you need to stretch out your arms and legs.
3. Raise them, stretching the spine and abdominal muscles.
4. Then they lower it.

Basic rules of execution:

• There is no need to try to raise your arms and legs high, you need to stretch.
• Together with your arms, you can also lift your upper body, then the load will go not only to the abs, but also to the back muscles.

Running or walking: what to choose for weight loss

Running is now becoming one of the most popular sports among amateurs. You can probably see dozens of runners in your parks in the morning or evening, especially if you live in a large city.

To start running, running does not require any special financial expenses. You need sneakers and comfortable clothes for the weather. It is important to choose the right running shoes. You should not start running in sneakers, and if you have any structural features of your feet (for example, flat feet), then you should choose sneakers with the help of specialists.

The main mistake that amateurs make when starting to run is trying to run fast every time. But if you haven't exercised before or find it difficult after just a few minutes of running, try at least a couple of weeks of brisk walking, and alternate between walking and running over time.

Advice! Don't try to run fast; the slower you run, the more energy you take from fats and carbohydrates. The faster you run, the more your muscles break down.

Plank

The most universal exercise for the abdomen, waist, which also involves other parts of the body. The good thing about the plank is that it engages almost all muscle groups, but using different types of this exercise, we can focus on the stomach or side abdominal muscles.

In order to maximize the use of your abdominal muscles, perform the classic plank on straight arms or on your elbows. To activate the oblique abdominal muscles (in the side area), perform a side plank supported by one arm, when your entire body is directed not parallel to the floor, but perpendicular.

Crunches

A classic exercise for the upper abdominal muscles. Lie on your back with your hands behind your head or crosswise on your chest. Raise your upper body. If necessary, have someone hold your feet. Don’t try to do the exercise quickly, try to strain your abs and not take advantage of the inertia that appears.

Jump rope

A more intense exercise that requires additional equipment (jump rope) and initial training. At first, if jumping rope causes severe shortness of breath, integrate jumping rope into walking or running. Alternate in such a way that during a short interval of jumping rope you feel shortness of breath and fatigue, and during a longer interval of walking or light running, your body will fully recover. Don't do this type of workout more than twice a week.

Hoop

An exercise that can be used as an auxiliary exercise, but not the main one. In general, it has not been proven that the hoop has any effect on strengthening muscles, but a local effect will be achieved when working with this apparatus. In this way, it is as if you are giving yourself a self-massage, which will lead to the outflow of lymph and a change in waist size.

Side bends

We have already written above that fat on the sides appears due to insufficient activity of the lateral abdominal muscles, which begin to contract when bending over. Therefore, it is logical that we need to include such an exercise in the training program. These bends should not be confused with forward bends. When performing the exercise, you need to raise your right hand up, practically press it to your ear, then bend to the left side as if trying to reach the floor with your fingers. Then do the same with the other hand.

Oblique muscle workout

Abdominal exercises for girls at home will be most effective if you do them according to the rules. There are a number of exercises to work the oblique muscles.

Standing exercises:

1. Stand on your feet, spread them shoulder-width apart, slightly bending your knees.
2. The torso is kept straight, the arms are placed behind the head so that the elbows look to the sides.
3. The stomach is pulled in and tensed, the pelvis is moved forward a little, and the buttocks are tensed.
4. Bend left and right without moving your hips. The lower part should be completely motionless. Only the upper part moves, starting above the hips.

Technique:

1. They tilt to the right, then return to the starting position, then tilt to the left and return again. Perform 20 repetitions to the right and 20 to the left.
2. Continue the exercise by bending in both directions without stopping in the middle. Do 20 repetitions to the right, 20 to the left.

3. The right hand is placed on the belt, the left is raised up and moved above the head to the right. Make 2 tilts to the right. Change hands and repeat in the other direction. Do repetitions without stopping, changing hands alternately - 2 times to the right, 2 times to the left. Perform 20 repetitions in both directions.

Basic rules for performing exercises:

• You cannot move your hips; they must be fixed in one place.
• Your knees should always be bent.
• The buttocks and abdominal muscles should always be tense.
• The head must move with the body; it cannot be tilted in different directions separately from the body.

Lying exercise:

1. Lie with your stomach up.
2. Spread your legs apart from each other at a distance equal to the width of your shoulders and place them with your knees bent.
3. Relax your arms, place them along your body, and move them slightly to the sides.
4. Raise your upper body from the floor to the height of your shoulder blades.
5. Bend left and right, reaching for your heels with your hands. 20 repetitions in one direction and the other.

Basic rules for performing exercises:

• It is important to ensure that the exercise is comfortable to do; the neck should not strain. If she gets tense, then you need to relax her.
• The lower body must be fixed. Only the part where the abs flexes moves.

Lower abs exercises

Abdominal exercises for girls at home can be designed for different muscle groups, all of them need to be worked out in combination, this way you can achieve an attractive belly.

Lying exercises:

1. Lie on your back.
2. Place your hands under your buttocks.
3. Raise your legs up 90 degrees from the floor, straighten them if possible.
4. Raise your hips upward, slightly lifting your tailbone.
5. Lower your hips down to the floor. Repeat the exercise 25 times.

Continuation of the exercise:

1. Stay in the same position, hands under the buttocks.
2. Leave one leg at the top, lower the other leg parallel to the floor, but do not put it on the floor, keep it in the air.
3. Change the position of the legs so that first the right one is at the top, and the left one is at the bottom, then the left one is at the top, and the right one is at the bottom. Repeat the exercise 20 times.

Continuation of the exercise:

1. Without changing your position, you need to stretch both legs forward, parallel to the floor, and keep them hanging.
2. Then they pull one leg towards themselves, bending it at the knee, then the other leg, then both legs. Alternately change the position of the legs for 30 times.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

How to get six-pack

1. In order for a girl to achieve six-packs at home, she needs to do exercises for different abdominal muscle groups.
2. The last meal before training should be 120 minutes after training, and no later than 120 minutes before bedtime.
3. It is important to do a good warm-up before starting to work on your abs to warm up your muscles. To do this, you can do a few jumps, gymnastic or dance exercises, or go running.
4. Each abdominal exercise should be repeated often, at least 15 times in 4 sets. All loads must be increased gradually, otherwise pain may occur.
5. Abdominal muscles are not limited to six packs, they are just the surface layer and there are other layers underneath. Since the abs are directly related to the core muscles, which ensure continuous work of the hips, pelvis and spine, to achieve beautiful abs on a flat stomach you need to pump up all components of the core. The core includes the muscles of the abdomen, buttocks, thighs and shoulders.

   
   Abdominal exercises for girls at home need to be supported by good nutrition to achieve six-pack figures.

6. Don't forget about nutrition. You need to give up sweet and fatty foods, as well as fast food. You can eat a lot of vegetables and protein foods. Portions should be small and meals should be frequent, at least 4 times a day. We must not forget about water - you need to drink at least 2 liters a day.

How to determine the ideal waist size: formulas for calculation

Various formulas and techniques are used to determine ideal body proportions. For example, the calculation of the ratio of waist circumference to height is used: k = L/H*100, where L is waist circumference, H is height.

Long-term observations allow us to judge the approximate parameters in which the body of a healthy woman should be.

The same applies to the formula for determining ideal weight: height – 100 with 5% adjustments for every 10 cm of height.

Here the basis is also the average statistical indicator and nothing more.

The body is considered close to ideal if the waist circumference is 15 cm less than the hip circumference, and the latter is equal to the chest circumference.

It’s easier to determine this way: waist circumference is equal to weight in kilograms. This formula is on average valid for heights from 160 to 178 cm. And according to McCallum’s formula, the waist circumference is equal to 70% of the chest circumference.

In fact, there are much more tolerances and it is unacceptable to take such statistics seriously. After all, the long-outdated figure of 90-60-90 came from Hollywood in the 50s of the last century. Not a single formula takes into account either lifestyle, or genetic factors, or body features, and even less so race.

Where to start exercising for legs and buttocks at home

To start working on the muscles of the legs and buttocks, you need to study which muscles are important for the formation of a beautiful figure and in the future focus on improving them.

The main muscles are:

1. Gluteus maximus muscle.
2. Quadriceps (quadriceps muscle).
3. Biceps femoris (biceps muscle).
4. Calf muscle.

Before you start training, you need to do a good warm-up so that your muscles warm up, your joints soften, and your respiratory system is ready for the upcoming loads.

Squats

Exercise #1:

1. The legs are placed slightly higher than shoulder width, the feet should be parallel to each other.
2. Hands are lowered down.
3. Make the back straight.
4. They sit down, pulling their buttocks back and straining them. It is important to pay attention that when squatting, your knees do not go beyond the toes of your feet. The squat is done to such a depth that the upper part of the legs becomes parallel to the floor. There should be a 90 degree angle between the upper and lower legs.
5. At the moment of squatting, the arms are extended forward in front of you, parallel to the floor.
6. When lifting, the legs are not fully extended, the hips move forward slightly, squeezing the buttocks.
7. Do 20 repetitions.

Exercise #2:

1. The legs are placed much wider than the shoulders, the feet are spread to the sides.
2. You can put your hands behind your head, or you can put them on your belt.
3. Keeping your back straight, do a squat, straining your buttocks and moving them forward a little.
4. When lifting, the legs are not fully straightened.
5. Do 20 repetitions.

Squat chart for 30 days

30-day exercises in the form of squats are guaranteed to tighten the gluteal muscles and thigh muscles.

Thanks to such loads, you can get rid of cellulite, normalize blood circulation, gain stamina and health. Squats do not require special equipment or a large amount of space.

Standard squat program:

For a girl 165 cm tall and weighing 60 kg, five-minute squats can help her get rid of 44 kcal. The more you weigh, the more calories you burn. If you complicate the exercise by doing it on 1 leg or with weights, the result will be even better.

Causes of fat deposits on the stomach and sides

What is fat? Essentially, fat is unspent energy by a person. In other words, you consume a certain amount of calories, the body does not consume them at the moment, so it begins to store them. As a result, this same energy accumulates, is not used in any way, and then, depending on your lifestyle or genetic predisposition, places appear where this same fat is deposited.

The lower abdomen and lateral abdominal muscles are little used by humans in everyday life. This is because these muscles are activated when you lift your legs or bend to the side. Accordingly, in these areas, if we do not use them, more fat accumulates.

Lunges

Thanks to lunges, you can form elastic buttocks and strong leg muscles:

1. Stand straight with your legs aligned to the width of your pelvis, feet parallel to each other.
2. The back is straightened.
3. Head straight, look forward.
4. The shoulders are straightened, the hands need to be fixed on the belt.
5. Take a wide step in front of you with your right foot, keeping your body perpendicular to the floor surface.
6. Bend the walking leg at the knee so that the thigh is parallel to the floor and the angle between the thigh and calf is 90 degrees.
7. The back leg is bent so that the calf is parallel to the floor and the thigh is perpendicular to the floor surface.
8. The knee should not touch the floor, but should be as close to it as possible.
9. Take the starting position and repeat the exercise, changing legs.
10. Repeat the exercise at least 20 times with each leg.

Lunges are allowed to be done in different directions. In each case, different muscles will work. The number of repetitions is the same.

Mahi

With the help of swings you can tighten the inner, outer and back surface of the thigh, as well as the gluteal muscle:

1. Stand up, connect your legs to each other, toes and heels should also be brought together.
2. Hands are placed on the belt.
3. Raise one leg back, while straining your buttocks.

4. Do 30 repetitions, change legs and perform the exercise another 30 times.

This exercise can be done backwards, forwards and to the side . In all cases, different muscle groups are involved.

What muscles do you need to train to pump up your butt?

The muscles of the buttocks and thighs. “The buttocks are formed by three muscle groups,” explains Karina Usmanova, personal trainer and group program trainer at the MyFitlab-Preobrazhenskaya club . — These are, firstly, the gluteus maximus muscles, they form the relief and “bulge” of this zone, stabilize the position of the body and legs when walking and running, and help stabilize the knee joint. Secondly, the gluteal medius, which is “responsible” for the beautiful line of the hips in the pelvic area. They also stabilize the position of the body and legs when walking and running, and also keep the pelvis and torso vertical when the hip is fixed (for example, when you are standing still). The third group is the gluteus minimus, which does everything the gluteus minimus does.”

By working all these areas, you can significantly improve the silhouette of your buttocks.

Jumping

Jumping jumps are most often used as a warm-up before starting strength training. Thanks to them, the muscles warm up well, the body prepares for future stress, and fat is burned through sweating.

1. The legs are fixed at shoulder width, the feet should be equally straight.
2. Hands are fixed on the belt.
3. They push off with their feet from the floor surface and make low jumps at least 35-40 times.

During the exercise, you can bend one leg and jump on the other. On two legs you are allowed to turn 180 or 360 degrees around yourself, either in one direction or the other. You can jump forward-backward-right-left, thus adding variety to the exercise.

If desired, every girl can regularly perform effective abdominal exercises at home. All you need is desire and willpower so as not to quit classes ahead of time.

And in order to learn how to do training correctly, you need to become familiar with the technique, and then the results will be impressive.

What exercises will help pump up your buttocks?

Those that involve the main muscles of this area. “The main functions of the muscles of the buttocks are hip abduction, extension and rotation of the leg at the hip joint,” Natalya Kuzmich, personal trainer of the X - Fit Monarch . — Accordingly, in order to strengthen this area, you need to perform these movements: extension, abduction and rotation. We do all this in squats, plies, lunges, glute bridges.”

To effectively work out the muscles, a training program with an emphasis on the buttocks must include both basic and isolated exercises. “The basic ones include various variations of squats and lunges, deadlifts,” comments Elena Chiindyaeva. — I definitely include isolated exercises in my training process - they do not require large energy costs, unlike basic exercises. They allow you to precisely work the gluteal muscles and give them a beautiful relief. These include: leg abduction, back, gluteal bridge. They are all good in their own way. And to diversify your workout, you can work with different equipment each time (dumbbells, body bars, expanders, barbells).”

Beginners can train with their own body weight. Whichever option you choose, know that in the end you will get firmer buttocks. “With regular training, strength exercises increase muscle fiber size through supercompensation. Relatively speaking, there were 100 units of muscle fiber, during training it became 90 units, and during the recovery period, with good nutrition and sleep, it will become 110 units,” says Karina Usmanova.

It’s also a good idea to supplement strength training with aerobic exercise. “Add cardio training to your schedule,” advises Elena Chindyaeva. - They will help burn subcutaneous fat. This could be walking at a fast pace, running at an average and slow pace, jumping rope, etc.”