Weekly exercises for weight loss legs and hips for women with dumbbells, weights, with a rubber band, fitball

The dream to look attractive can arise regardless of age. Of course, one desire is not enough, you need to invest a lot of effort to make it come true. Exercises for weight loss legs and hips, performed at home, will help to approach the realization of the cherished dream of ideal forms.

Proper workout is the key to effective training

The main thing in training is a warm-up. This is a complex that is held before the main lesson. Muscles should be warmed up and prepared for the load – the entire muscle apparatus of the body should be involved. The sequence in the exercise is required.

From simple, you need to go to complex ones, which will allow the whole body to warm up and make the further lesson less traumatic. The minimum warm-up time is 15 minutes.

Warm up exercises are divided into groups:

• general – to warm up all the muscles and prepare the body for physical activity are performed: bending, squats, swings with legs and arms, running, etc .;
• a special group is performed before starting specific exercises;
• Stretching will help increase muscle elasticity.

There is no common warm-up program suitable for everyone. It depends on which muscle group is loaded.

For health and beauty, special complexes are applied that are suitable for both men and women, regardless of the level of preparedness.

1. Warming up the cervical spine: tilting the head to the side, circular head movements – at least 3 repetitions;
2. To warm the muscles of the shoulder and wrists: the shoulders work 10 times forward, backward. Circular brush movements – 10 times;
3. Warming up the body: torso – 4 times in all directions;
4. Chest muscles warm-up – hold hands in the lock, raise and lower. If the exercise is done slowly, you can feel how the pectoral muscles are stretched;
5. Dorsal section: horizontal support is required, which you can hold with both hands and pull the body back to feel not only how the muscle mass in the back is warming, but also the spine is stretched;
6. Knees warm up – do 10 squats. In addition to the knees, the pelvic muscles will also warm.

The effectiveness of the workout and the received load will depend on how well the workout goes.

Elastic Band Complex

Exercises for weight loss legs and hips at home help to get rid of gained pounds. In each lesson, you need to invest strength and a desire to have beautiful forms. To make the training interesting, you can use an elastic band.

• The legs are spaced 19’7 inch apart; the feet can be deployed as much as possible. Raise your arms, keeping them at chest level. Sit down, raise your hands with the tape up, raise the basin, hands back down. Repeat at least 10 times;
• The situation is as if push-ups, the tape is thrown over the back and is held by the palms. Do 15 push-ups, climbing up. Tape should be felt on the back;
• Sit on the sports mat, the ribbon is pulled over the feet, and take its ends in the palm of your hand. At the same time, with legs and arms, reach up. The elastic tape should be in tension (repeat 20 times).

Exercises to lose weight, lose weight legs and hips are carried out not only in the gym, but also at home with the use of heavy objects.

Dumbbell Lunges

From the inventory does not have to be all existing fixtures. To achieve a beautiful figure, it is enough to buy dumbbells and deal with them daily.

1. To join legs, taking dumbbells. Make lunges alternately (20 times). With lunges, the bend angle of the knee should be 90 °.
2. Instead of a dumbbell, the use of a 1.5-gallon bottle of water is allowed: we take it in our hands, bend it at the elbows and press it to the shoulders. Alternately jump each leg forward. The knee should not go beyond the toe (20 times).
3. “Bulgarian lunges” – a bench will be required to complete the exercise. Get your back to her and put your foot on her. Repeat 10 squats, arms loaded with dumbbells.

Weight loss exercises for legs and hips

Exercises that help to lose weight at the legs and hips at home, suggest the presence of additional equipment, using which the load on the body increases. The weighting agent may be a device with bulk filler (sand) or special designs purchased in a sports store.

1. Swinging legs with a load do at least 10 repetitions. Emphasis hands on the floor, bend your legs. Weights are attached to the legs, the leg rises slowly upward.
2. Lie on your back, slowly raise your leg with a weighting agent. Repeat at least 10 times. Exercise is done for each leg individually.
3. It is necessary to lean on a horizontal surface (you can use a chair with a back), and raise your legs up alternately. Repeat 15 times.

The slower the exercise is done, the more the load on the legs increases. Therefore, you should not rush.

Fitball for weight loss legs and abdomen

Exercises using fitball for weight loss legs, abdomen and hips at home have recently become popular. Fitball is an inflatable ball, the use of which will allow the body to normalize, and muscles to tone in a short period of time.

If the fitball is inflated strongly, then the physical activity increases, and the exercises become more difficult to do.

• Bringing your stomach and legs back to normal is easy. The back is on the ball. Please note: the lumbar should be completely on the fitball so as not to damage the spinal muscles. Put your hands behind your head, rest your feet on the floor. The body rises 20 times, as if the press was swinging.
• Starting position as in the previous exercise, only the body rises along the oblique. Repeat 10 slopes in both directions.
• Sit on the ball, rest your hands on the floor, raise your legs up, and do the “scissors”. Repeat 20 times.

Chair classes

When training with an emphasis on the surface, soft chairs or chairs with an inclined back are not used. It is better if it is firmly fixed.

• Sit on a chair, press your back against the chair. Alternately raise the leg, bending it at the knee. The denser the limb is pressed against the stomach, the faster it will become flat. Repeat 30 times.
• Sit on a chair. Raise both knees to the chest (30 times).
• We sit on a chair, put our feet shoulder width apart. Alternately, we lower our right hand to the left leg and vice versa. This exercise helps to get rid of fat in the abdomen and on the sides.

Rope jumping

Jumping with a jump rope is popular among women, because in addition to helping to lose weight, the muscle mass of the body is also kept in good shape.

• Jump rope should be done at least 40 times. In this case, alternately change the legs.
• You can jump on a rope with your arms crossed. The number of repetitions is 100 times.

The norm of jumps for a healthy person is 1000 times. Jumping rope is forbidden for people with excess weight of 44 pounds, kidney disease.

Lying exercises

Exercises used to lose weight on the legs and hips at home often involve lower limb stress.

• Scissors – back on the floor, raise legs up, do swings – crosses. Repeat 20 times.
• Bicycle – while pedaling, as if riding a regular bicycle. We do the rotation 30 times.
• Swinging legs can be done in different directions. Repeat 20 times each max.

Training with leg muscles helps strengthen your hips as well as your abdominal muscles.

Top 5 Best Exercises

When playing sports, the approach to exercise should be responsible. When performing a complex, exercises are aimed at the work of all muscles.

The most popular and effective are:

• Steps and squats. Legs together, alternately lay one leg to the side, then the second and squat as low as possible. Repetition is done 20 times.

  

• Legs together. One forward and sit down. The bendable leg is bent at the knee at an angle of 90 °. Repeat 30 times.
• The legs are apart, bent at the knees, arms raised (for weighting it is allowed to use dumbbells). Gradually crouch down. No need to squat completely (in this case, the legs and byrd will be tense). Repeat 30 times.
• Lie down, place your feet as if walking. Raise the pelvis and tighten the buttocks at the same time, slowly lower it. Repeat at least 40 sets. Everything needs to be done slowly.
• The situation, as in the previous exercise, only the legs need to be raised and supported on the support. Raise and lower the pelvis slowly. Performing this exercise, at the same time can bring the buttocks, abdomen and legs back to normal.

Simple exercises for losing weight

An effective exercise for the legs is running, but not everyone can afford it for health reasons.

Therefore, you can opt for simple exercises that quickly bring your feet in order:

• Standing position, legs straight, 20 swing forward and to the side.
• Kneel down, put your hands on the floor. Slowly raise each leg up so that the foot is horizontal to the ceiling (repeat 30 times).
• Take the starting position as in the previous exercise and do swings with legs – 30 swings.

Complex with Daria Lisichkina for legs and hips

Daria Lisichkina is a famous fitness trainer. She has developed an excellent technique to keep the body in excellent condition. The complex is designed for classes of any difficulty level. When performing exercises from Daria Lisichkina, you must also breathe correctly.

• Press for beginners. Lying on the floor, put your hands behind your head, put your feet together in the feet, at the same time raise them with your torso. Repeat – 20 times.
• Muscles of the chest – sitting on the floor, pose “in Turkish”. Hands on shoulders, make circular motions slowly back and forth. Repeat at least 30 times.
• For beautiful hips – lie on your side. Raise the leg slowly, then change the side and do the same. Repeat 50 times for each leg.

Weekly complex with Anita Lutsenko

The Anita Lutsenko complex involves getting rid of extra pounds in the legs. It is designed for a week. All classes are held to energetic music, and for a start a warm-up is done to warm up all the muscles.

• The legs are 11’8 – 15’7 inch apart, each foot rises in turn, and is placed on the toe. Repeat 20 times. In parallel, you must sit down.
• The initial position of the legs shoulder width apart, hands in the lock behind the head. Alternately raise your legs in 5 sets.
• Lie on the floor, rest your hands on the floor. Jump back, stretch the body, and do one push-up. Repeat 20 times.

Complex with Laysan Utyasheva

A set of exercises from Leysan Utyasheva fits all age categories. To perform it, you do not need to have sports skills or have a gymnastic extension.

• Hands behind your head, lie on your stomach, as much as possible to pull the body, bending backwards (8 times).
• Lie on your back, place your legs 15’7 – 19’7 inch and rest on the floor. Raise your head and shoulder blades at the same time. Make 8 approaches.
• Bend your legs while lying on your stomach, lift your body back. You need to stretch as much as possible, repeat 8 times.
• Put your hands behind your head while lying on your back, raise your torso. Repeat 8 times.

There should be no intervals between workouts, it is better if the workout is held every day. Allowed to do weekends on Saturday and Wednesday.

Complex with Elena Silka

According to the Elena Silka complex, classes should be held in the fresh air and to outdoor music.

1. The complex begins with a warm-up. Pull the socks to the sides, repeat 30 times.
2. Further, the lesson becomes more complicated. In the process of dancing you need to start to squat.
3. The next exercise is lunges forward, you need to repeat 20 times.
4. Jump in place at least 20 times.

The main advice from Elena Silka is the key to effective training, good mood. Only in this way will the body be able to “release” the extra pounds.

Tips from professionals: how to keep your legs and hips in perfect shape forever

In addition to a good insistence during classes, there are several more rules that should be followed.

• You need to move more.
• Physical activity should be chosen feasible for the body. Do not load the body with exercises if you have no strength to perform them.
• Start the workout with a warm up.
• Muscles should always be in good shape. You need to train regularly.
• Training shoes should have a thick sole.

In order for the body to be toned, exercises to lose weight on the legs and hips should be regularly performed at home.

During training, you need to remember that in addition to a beautiful appearance, classes give a boost of energy for the whole day.

Leg and Hip Slimming Exercise Video

A set of exercises for weight loss:

How to quickly and effectively lose weight in the legs and hips: