How to become slim, exercises for a flat abdomen and elastic butt, how to quickly get in shape

Before you start exercising, remember that the number of repetitions will be different for those who have never exercised at all and those who have minimal and sufficient physical training. We have given the dosage for the average physical fitness of an ordinary woman. It is recommended for beginners to perform 15 times per set and gradually increase the load to 20-30 repetitions, shortening the rest intervals. So, go ahead, we really want to have …

1. Take the starting position (f.) – feet shoulder-width apart, knees slightly bent, belly tucked up, tailbone slightly twisted, arms bent in front of you at the elbows.

2. While inhaling, sit down to the parallel of the lower thighs with the floor.

3. As we exhale, we rise up into and. NS.

4. To complicate the exercise, we stretch our arms forward.

Do two sets of 30 squats (2 x 30).

Rest between sets 15 sec.

Time: 2 minutes.

Which muscles are involved:

muscles of the thighs and core.

Required:

• keep your back straight without leaning forward;

• the angle in the knee joint during the squatting phase should be 90 degrees;

• knees should not go beyond the toes of the feet;

• do not touch your stomach with your hips, pull it up;

• do not lift your heels off the floor;

• exclude strong overextension of the knees when pushed upward, this can lead to joint injury.

Remember that as we lose weight, women’s breasts also lose weight. To keep her firm and toned and look attractive, we do “female” push-ups. In addition, exercise helps to get rid of the sagging skin of the armpits.

1. Take the starting position – the support is lying on your knees, the stomach is tucked up, the pelvis is twisted towards you.

2. On inhalation, we go down.

3. On exhalation, push up.

We do two sets of 20 reps (2 x 20), as this is a rather difficult exercise, because the arms are much weaker than the legs!

Rest between sets 20 sec.

Time: 2 minutes.

Which muscles are involved:

muscles of the chest, triceps of the arms, muscles of the forearm, back.

Required:

• Maintain a neutral lumbar position (no deflection in the lumbar spine);

• place your palms in line with the shoulder joints;

• do not cross your feet so that the load is evenly distributed on the muscles of the body.

The exercise is called lying hyperextension with hip raises. In the previous approach, we performed an exercise on the chest muscles, and now we moved on to the back. This sequence is desirable, since the muscles of the chest tend to contract, so they need to be pulled, which we do, spreading the elbows to the sides in the next exercise.

1. I. p. – lying on his stomach, hands behind his head.

2. While inhaling, we tear off the chest from the floor and raise the hips up.

3. On exhalation, we go down, returning to and. NS.

Do two sets of 30 reps (2 x 30).

Rest between hikes 15 sec.

Time: 2 minutes.

Which muscles are involved:

muscles of the back, buttocks and slightly neck and arms.

Required:

• stretch your neck in line with your back;

• direct your gaze to the floor so as not to throw your head back, to avoid overstrain in the cervical spine;

• tighten your stomach to reduce the load on your lower back;

• the exercise cannot be performed by those who have a hernia in the lumbar spine;

• for other back problems, be careful not to lift your feet off the floor.

Oh, how I want to hear after: “Beautiful legs.” And if this phrase is thrown not only by men, but also by girlfriends, you are the queen! You have to work hard to solve this problem.

1. I. p. – legs at the width of the pelvis, arms in front of him bent at the elbows.

2. Stepping back, do a squat, place the foot behind the standing leg on the half-toe.

3. Return to the starting position.

First, we perform 20 times on the left leg, then the same amount on the right. Relax and take the second set.

Rest between sets 20 sec.

Time: 4 minutes.

Which muscles are involved:

buttocks, quadriceps muscle of the thigh, that is, the entire front surface of the thigh, calf muscles.

Required:

• watch the position of your back, do not lean forward too much;

• the knee in front of the standing leg should not extend beyond the toe of the foot;

• do not put your feet in one line, otherwise you will lose your balance;

• bend your knee without touching the floor;

• take a wide step;

• keep your belly toned.

We do an exercise called “plank”, it is the same as push-ups, general development. And to make it more effective, we added knee flexion to this exercise, which allowed us to actively engage the muscles of the lower abdomen.

1. Take the starting position – the emphasis is lying on the forearms, the feet are together, the stomach is tucked up, the pelvis is twisted towards you.

2. Bend your knees down without touching the floor.

3. Return to starting position.

Repeat the exercise 20 times in two sets (2 x 20).

Time: 2 minutes.

Which muscles are involved:

core muscles – rectus abdominis muscle, back muscles, arms, thighs.

Required:

• tighten your stomach, if you relax it, the exercise will lose its effectiveness;

• watch your lower back, keep it in a stable, motionless position, do not allow a strong bend;

• do not throw your head back, stretch your neck in line with your back.

Stretch after completing the complex.