How to lose weight in the arms, legs and abdomen: suitable exercises for each part of the body

If you want to thin certain parts of your body, you should find the perfect exercise for that specific area. Therefore, below we provide a basic guide to ideal exercises to lose weight arms, legs and abdomen:

Exercises to lose weight arms

To lose weight and to conquer defined arms, exercises that focus on the biceps and triceps regions are indicated. The combination of activities directed to the areas must be done in 3 or 3 sets of 15 repetitions for beginners. The average frequency of recommended training is 2 times per week.

Push-ups on the wall: Standing in front of a wall, with your face close to it, place your hands on the wall aligned shoulder-width apart, then step back and leave your feet together. If the exercise is difficult, move away from the wall until you find the place where you feel most comfortable.

Diving on the floor: Sit on the floor with your knees bent and your feet facing forward. Contract the abdomen, buttocks and lift the pelvis up until your body is in a reverse table position. Lower your body by bending your arms and activating your triceps without placing your buttocks on the floor. Repeat for one minute.

Half circle of arm: stand with the feet aligned to the hip and arms aligned with the shoulders, keep them parallel to the ground. With your palms facing forward, close them as if you were holding a tennis ball in each one. Turn your whole arm forward in a semicircle and go forward and backward. Keep your elbows stretched to maximize muscle wrapping and make movement with intensity.

Exercises to lose weight legs

So that the legs and, especially, the inner part of the thighs, lose weight and are free of cellulite, you must perform a combination of proper nutrition and exercises. Know some activities oriented towards the region of the thighs:

Exercises on the ladder: climb two steps at a time, intersperse career and walking, respecting intervals and following certain sequences that can be guided by an instructor are measures that guarantee finer and more defined legs.

Pilates Exercises: This activity requires strength, balance and concentration, but it is a great option to lose weight in the legs. The practice builds muscles in the central and lower areas of the body, making it a perfect exercise to obtain strong legs.

Leg circles: lie on the right side of the body and put your left arm on the ground in front of you for support and balance. Lift the leg up to the height of the hip and make circles. Repeat the circles 80 times, alternating the legs.

Sentadillas: this activity, with or without weight, promotes the strength and definition of the legs. For the initial movement, keep the legs aligned to the shoulders, and slowly lower the buttocks, bending the knees and keeping the arms extended forward. Arcate the back a little, but keep the trunk always upright. Use your legs and hips to get up and return to the starting position. Make 3 sets of 20 times each.

Exercises to flatten the abdomen

Contrary to what many people imagine, abdominal series are not the only ones that help to lose weight and define the belly region. Various activities are able to flatten the abdomen without transforming the exercises into something monotonous and repetitive.

Exercise with a ball: lie on a mat and bend your legs keeping your feet slightly apart and resting on the floor. Lift the trunk and hold a medium ball with both hands. Take the ball only with the right hand and raise the right leg. Pass the ball under the leg, on the outer side. Next, take the ball between your knees and take it with your left hand. Repeat the movement with the left leg.

High intensity: high intensity interval training (HIIT) is a training mode that combines high intensity movements with others of low intensity or absolute rest. The combination of 30 minutes of aerobic with 40 minutes of bodybuilding 3 to 4 times a week is enough to get results.

Iron: Lie on your stomach and leave your elbows on the floor, aligned to the shoulders. Make strength to raise the trunk, always contracting the abdomen. During exercise, keep your body completely straight, without lifting your bottom or lowering your hips. Stay like this for 5 to 10 seconds and repeat for 6 times.

Lateral leg elevation: lie on one side, leaving the spine straight and legs extended on the trunk line, glued one to the other. Rest your head on one of your hands and leave the other on the ground, in front of the trunk. Lift both legs together, without separating them, and lower slowly. To intensify, it is possible to use ankle braces. Do 2 to 3 sets of 12 to 15 times for each side.

Bridge: Lie on your back and bend your knees so that your feet are well supported on the ground. Leave your arms stretched out on the floor, next to the body. In that position, raise your hips as much as you can and come back. Make 3 sets of 15.

Lateral flexion: stand with your feet parallel and legs slightly apart. Hold a dumbbell in one hand. Make a bend towards the side of the body that is not with the weight (that is, if it is held with the right hand, tilts the body to the left, and vice versa). During movement, the hand that does not hold the dumbbell should be next to the leg. Do 2 to 3 sets of 15 to 20 for each side.