Most people have difficulties losing weight from legs, thighs and belly so we will emphasize on these problematic areas. Surely, we will not do exercises for abdomen and thighs only, but we will train the whole body. Mainly there will be a lot of squats and power aerobics to help you lose weight off your legs. To understand why we need to do squats and power aerobics you can see our article “Why crunches do not melt belly and love handles.”
Mix this training with other workouts. You can make a workout 2-3 days in a row, but not permanently, because you need to train the entire body. As much as we try to train the whole body with every workout, though not absolutely all muscles can be covered, so do other workouts as well. You can do them in any order you want. Do not miss the warm up and stretching, it may seem like a waste of time, but in the long run it will repay you with no injuries.
Power part – you perform 3 rounds and go immediately to the aerobic part
In pushup keep your body straight as a board – this is achieved by tightening the abdomen. For lateral lunges it is important to push your butt back, not the knees ahead, keep your back straight (neutral) and if possible, do not tilt far ahead. For circles with your feet, control the movement, do not let your leg by the momentum to fall on the floor, instead, control a slow and gentle footing – on the one hand, you tighten the abdomen, on the other, you keep the knees from additional stress.
Beginners can do push-ups from their knees and instead of jumps – steps. Foot circles may be very small and close to the ground, it is important to try to do it, and not how high you lift the knee – with each workout you will become stronger!
For this exercise, it is important to get your chin closer to the chest to lie your nape on the floor. Incredibly good exercise for the chest and back, perfect if you have a desk job.
You load the front of the arm and shoulder.
Aerobic part – 2 rounds are performed
Besides the rising pulse, we work for the bottom and back of the thighs.
This is to rest, but we continue to “harass” the back of the thighs.
After mid my thighs are really pressured
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