8 Moves to quickly tone your body

Author of the program: Evgenia Kostina, director of strategy and marketing, Russian Fitness Group. Professionally engaged in kickboxing, boxing and taekwondo. 25 years of experience in martial arts.

This workout will not only help you look great, but will also provide an excellent foundation for martial arts training.

If you want quick results, perform this complex three times a week. In the remaining days (or just whenever you want), you can do two or three exercises from it to choose from: they all fit perfectly together.

When you take on the entire workout, there are two options:

1. For all exercises, do 8 repetitions on each side.
You can either alternate sides, or do all repetitions first on one side, then on the other. In the second case, you will be able to pay more attention to the technique and load the muscles harder.

2. Study for a while.
Allow half a minute for each exercise and perform as many repetitions as possible. Don't forget to maintain your technique.

In any of the options, rest between exercises until complete recovery (usually 30 seconds is enough for this). And one last thing. This program is for everyone, but be guided by your level of training: if it’s difficult for you, rest more or do fewer exercises/repetitions.

1. Squat with knee lift

1. Initial position: feet shoulder-width apart, parallel to each other; fists at chin level; elbows point down.
2. Keeping your back as straight as possible, lower yourself into a squat until your thighs are parallel to the floor. (a).
3. Standing up, raise one knee up to the level of the solar plexus (b). Returning the leg to the starting position is a repetition.

2. Lunge with knee lift

1. From the same starting position, take a step forward and lower into a lunge until the thigh of the front leg is parallel to the floor (a).
2. When lifting, push the knee of the other leg up (b). Returning to the starting position, we get a repeat.

3. Triceps push-ups with complication

1. Initial position: lying position, palms shoulder-width apart or slightly narrower, hands parallel to each other, body extended in a line from shoulders to heels (a).
2. Keeping your elbows as close to your body as possible, lower yourself into a push-up. (b).
3. And when lifting, extend one arm forward and fix this position (c). Returning to the original, we get a repeat.

Option: you can raise your hand to the side.

4. Crunches

1. Initial position: lying on your back, legs bent at the knees at a right angle, feet completely on the mat, fingers touching the chin, head and shoulder blades raised from the floor.
2. Twist to the right so that at the end point you touch the right knee with your left hand (a). Return to starting position.
3. Now twist forward, touching your knees with both hands (b). This is 1 repetition.

5. Climber

1. Initial position: lying position, body extended straight (a).
2. Without dropping your hips, pull one knee as close to your chest as possible (b). Returning to the starting position, we get a repeat.

6. Leg raised push-ups

1. Initial position: lying position, arms shoulder-width apart or slightly narrower, feet together (a).
2. Raise your right leg to such a level that a straight line is formed from the shoulders to the heel; pull out the toe (b).
3. Without lowering the limb and keeping the elbows close to the body, perform triceps push-ups (c). Going up, we get a repeat.

Option: if it’s difficult, you can do 4 repetitions on each side.

7. Elevator

1. Initial position: lying down, feet shoulder-width apart, arms slightly wider, body extended straight.
2. Progressively lower yourself down: first one elbow (a).
3. Then - to another (b).
4. Just as consistently, rewinding the movement back, return to the starting position. This is 1 repetition.

Tips from Evgenia Kostina

How to motivate yourself?
I am a pathologically lazy person, and I have only one incentive - to feel better. If you are satisfied with everything, you are not striving for anything or anywhere - well, okay, you can do nothing. But if you want to get healthier, stay young, beautiful and dynamic, please start trying. I think this is great motivation.

How to combine sports with work?
To improve your life quality, three to five hours a week is not a waste of time. Compared to the total amount of time, this is a percentage at the error level. I think it's an extremely good deal. I usually set aside time for classes at the end of the working day - when I urgently need to rest my head.

What's good about fight fitness?
Martial arts is an activity that forces you to think very quickly. It's interesting, fun and cool. I really liked it right away. And many years later, I realized that fighting training greatly relieves stress and generally harmonizes with oneself. There is simply no time to be distracted by anything, to think about problems.

Plus, the very process of striking involuntarily helps relieve stress: whether you like it or not, there is an outburst of accumulated aggression. And there is no need to turn on your head and imagine a bright image of the enemy, everything works wonderfully.

I am glad to welcome you to my blog. In the summer heat, swimming in the river or in the sea saves us. Do you feel comfortable arriving there? After giving birth, I felt some discomfort, but whatever, I just tried to avoid revealing swimsuits and crowded beaches. Sound familiar? Let's pump our complexes into muscles? Let's talk today about which exercises for a toned body are most effective.

I will make you happy right away. In the first week of training, the body becomes toned! What's the secret? Physical activity gives a powerful rush of blood, which means oxygen to all cells. And just in the first week - 10 days, the most noticeable tightening effect is achieved, no matter what exercises you do.

I wasn’t fat, on the contrary, my weight after giving birth was 44 kg, but I looked puny, had no butt, my lower abdomen stuck out, and I’m generally silent about my posture. Every acquaintance said, “Oh my God, you’re so skinny, is that possible,” etc. I decided to tighten my body so that both the skin and muscles would become toned. But since I had a baby and very little time for myself, I needed a super quick but effective workout, 5 minutes. And I found such a system for myself. Just 3 exercises that will allow you to tighten and bring your body into divine shape. I printed out the calendar - a motivator and controller, which you will find below and began to work strictly according to the schedule. After a month, my body not only became toned, but my abs became visible.

Where to start

Put aside household chores and take care of your body. First, let's work on motivation. It’s not enough to just want, clear sentences must be formed in your head, reasons why you should torture yourself with training.

Here we go? The peak of training should occur in the middle of the cycle. At the beginning and at the end (before menstruation and immediately after it) gentle loads. Before any workout, you should thoroughly warm up your muscles. The following are suitable for this: jumping, dancing, cycling, easy running, rocking a child before bed (from the series on how a mother can manage everything))).

Moreover, experts believe that it is cardio training that helps burn extra calories. But, there is a prerequisite - the warm-up should last at least 20 minutes, the more, the better. After 20 minutes of warm-up, we begin to pump up the muscles.

Now the most important thing is how to collect all the exercises into a system and follow it. I used a calendar in which I marked a successful workout every day. Image is clickable

1. If you hang it in a visible place, you are unlikely to forget about the workout
2. the workout takes only 2 - 5 minutes, even the busiest and laziest can handle it
3. The exercises are selected in such a way that they will not 100% make your body slim and fit within a month, and will help you lose a few kilograms
4. every month you start over, the muscles will not lose tone, and you will be able to “take a break” a little

What exercises should you do to tone your body?

A set of static exercises is ideal for our goal. It can be done at home. Each is designed for a specific muscle group or problem area of ​​the body. But doing them is quite difficult.

“Plank”, where would we be without it?

The “plank” will help work the muscles of the back, arms, abdomen, buttocks, chest and calves. It is incredibly difficult to perform, especially at first. But the main thing is regularity, and soon you will stop puffing like a disgruntled locomotive while doing this exercise.

1. take a lying position, face down;
2. support on arms bent at the elbows (at first), then on outstretched arms;
3. freeze for 30-40 seconds (gradually increase to 1 minute, then increase the interval to 3 minutes).

You can do the “Plank” in different positions; with its help you will not only strengthen your muscle corset, but also be able to lose weight. For example, lateral, when you take the emphasis while lying on your arm bent at the elbow. This exercise tightens the lateral muscles of the abdomen, back, and abs.

Don’t forget to do a little stretching after each series of static exercises, stretching the muscles that were stressed.

Firm buttocks

An exercise called “Chair”. It is also difficult to perform, despite the ease of description. Shall we try together?

1. go to a flat wall;
2. lean your back on it;
3. legs from the wall are at a distance of 25-30 cm;
4. begin to gradually “slide down” along the wall without lifting your back;
5. we sit down until a right angle is formed;
6. hold in position for 1 minute. (gradually increase the interval to 3 minutes or more).

Here's another simple exercise to strengthen your buttocks:

1. lie on your back, arms extended along the body, legs bent at the knees;
2. lift your pelvis up;
3. the back should be straight;
4. hold the position for 1 minute.

As you perform, tense the muscles that need to be tightened. For 10 days you should freeze in the pose for at least 1 minute. First, perform 1-2 sets of each exercise, gradually increasing the load and number of repetitions.

Making your waist thinner

To quickly lose belly fat, you need to sweat. You won't have to monotonously perform the same movements, lifting your body an infinite number of times. Everything is much simpler.

1. lie on your back, hands behind your head;
2. raise your straight legs 20-30 cm above the floor;
3. stay in this position for as long as possible.

If this is very simple for you, we complicate it with a raised body. There are several options in the photo above, choose at your discretion. It will be incredibly difficult at first (personal experience). Ladies, the main thing is not to give up and practice. Every day increase the time by at least 1 second, gradually increase to 1 minute. Imagine, in just 30 days your waist will become much narrower. Within a month, your abdominal muscles will noticeably tighten. Isn't that what we want?

I'll add one more thing of my own. To enhance the effect, do the “vacuum in the stomach” exercise every time you have a free minute.

1. We stand with our feet shoulder-width apart and our back straight;
2. while exhaling slowly, we strongly draw our stomach in so that a feeling of vacuum arises;
3. hold this position a little;
4. As you inhale, completely relax your muscles and inflate your stomach.

I like this movement because it can be done anywhere: while cooking, while walking with children. And the more approaches per day, the faster a noticeable effect will appear.

What about the butt?

I found a good video on the topic. A little motivation from fitness bikini champion Ekaterina Usmanova. Let's see?

What you need to know

Be sure to tighten the skin. Perform a massage daily: pinching, patting, rubbing, contrast shower. Buy a roller body massager (after using it, by the way, bruises may remain on the body). Use nourishing fortified creams. And your skin will tone and become elastic.

Watch your diet. Work through the menu carefully. Eat little and often, in combination with exercise and proper nutrition, the double chin will disappear from your face very quickly.

When will the result be?

Guys, do you think it’s possible to pump up six-pack abs in two weeks? CAN! A very positive video that gives faith and motivation:

How long will it take for the results to become noticeable? You won’t be able to instantly lose extra pounds at home just by reading articles. To make your dreams come true:

1. Create the right menu for every day.
2. Exercise regularly.
3. Feel free to pamper yourself with sports corsets, body creams, high-quality panaceas, and weight loss belts.

It’s up to you how soon you put on a beautiful dress. This system worked for 3 months, then, I admit, I became lazy and relaxed. Now I want to set a new task for myself - namely, pumping up visible muscle definition, because phrases from neighbors that “I need to eat more” still haunt me to this day. Therefore, I decided to enter the 3rd category of people who are not discussed as fat or thin, but more on that later.

Share this information with your friends on social networks, in case some of them have something to add, let’s discuss it together. Good mood to everyone and see you soon!

Some have lush breasts and a thin waist, others have naturally slender legs and a not at all flat tummy - all women are different. But everyone is united by the desire to have a firm body, smooth skin and sculpted shapes. The modern woman has access to all kinds of cosmetic products aimed at combating cellulite. However, do they really help? And what should you do with your body to look perfect? This will be discussed in this article.

What is cellulite?

The main enemy of the beauty of the fair sex is old age. Its manifestations include not only wrinkles, but also loss of skin elasticity. And since under the epidermis there is a layer of fat, shaped like a collection of jelly-like round bodies, the thinner the skin, the higher the likelihood of the appearance of the infamous orange peel. That is, visible irregularities on the buttocks, abdomen, arms, popularly called cellulite, are the outline of adipose tissue due to age-related decrease in skin thickness.

The second reason for this phenomenon, which negatively affects the elastic body, is considered to be the effect of estrogen. It is these hormones, which predominate in the female body, that block the instant breakdown of fat. This is the explanation why cellulite primarily attacks the buttocks of the fair sex. But this does not mean that nature has made life easier for men. Due to the development of abdominal obesity, their risk of death is higher than that of women with full buttocks.

Muscles in the fight against fat

A firm and toned body can only be achieved through physical exercise. No amount of weight loss creams, massages, ill-fated pills, or diets will build sculpted figures. Round buttocks, a flat tummy, posture, toned arms and excellent health are the result of regular physical activity.

Every day, muscles make many contractions. Thanks to their work, a person moves, breathes, blinks. For these vital actions, muscles require 10% of all fat deposits. Where should the remaining 90% be sent? The answer is obvious: forced work of muscle tissue, namely physical exercise. During strength and aerobic exercises and with proper nutrition, subcutaneous fatty tissue is burned, which interferes with creating an elastic body.

Wraps - truth or myth?

Beauty salons offer chocolate and algae body wraps, emphasizing the crazy effect of the procedure to get rid of orange peel. But if we look at this process from a scientific point of view, it turns out that the declared anti-cellulite session is just another money scam.

The fact is that the throughput of the skin is negligible. The epidermis is not the intestines or the stomach. If the skin could deliver any substances to the body, then knees soaked in alcohol would make a person drunk. However, this is not true.

Undoubtedly, after wrapping, you feel a feeling of tightened skin. Nutrients from kelp or cocoa butter fill small wrinkles on the epidermis, hence the feeling of an elastic body. Since the aroma of a sweet delicacy relieves fatigue and irritation, you can experiment with chocolate wrapping at home.

How to make your body elastic and toned?

Wraps were invented by lazy people, those who did not want to exercise. They may be effective in preventative measures as a way to maintain skin elasticity. But if lipodystrophy (cellulite) has already attacked problem areas, then only proper nutrition and exercise will help achieve results.

Group training is suitable for active individuals. But what should busy women do? How to make your body elastic? In this case, determination should help. Running every other day is a great way to remove extra centimeters. In the first days, 10-15 minutes of jogging with breaks for walking is enough. When the muscles become stronger, the exercise time should be increased.

Jump rope is a cheap and effective home exercise machine. After half an hour of jumping, 500 kcal are burned. As with running, when working with a skipping rope, the muscles of the back, legs, arms and abdomen are involved.

Daily regime

Eight hours of sleep for an adult is not a whim of doctors, but a guarantee of a healthy state. Lack of sleep leads to disruption of metabolic processes, which is the cause of excess weight. A study was conducted in which people who slept less than 8 hours a night for three weeks gained weight at the end of the experiment due to short-term metabolism. They experienced a severe weakening of insulin sensitivity and a decrease in the level of the hormone leptin. Their beautiful elastic bodies were overgrown with extra pounds.

Therefore, having decided to achieve a beautiful figure, you should take care of a healthy and proper rest at night.

A well-known nutritionist who has helped hundreds of people acquire their desired shape, Svetlana Fus, spoke about the benefits of water in the process of losing weight. Moreover, she proved this not only in words, but in deeds. The participants in the experiment, without giving up their gastronomic habits, lost 3-4% weight in two weeks.

The fact is that the causes of excess weight are: slow metabolism, stress eating and overeating desserts after the main meal. It revealed:

1. If you drink 2 glasses of water on an empty stomach, metabolic processes in the body accelerate.
2. Drinking water 30 minutes after a meal reduces the desire to eat extra dessert.
3. Mineral water with magnesium fights false feelings of hunger (during stressful situations). Magnesium suppresses irritation of the central nervous system. However, regular consumption of such water requires consultation with a doctor.

Strength exercises

A toned body cannot be achieved only by doing cardio activities such as jumping and running. Weighting gives relief to the muscles during sports. A simple exercise that can tighten your gluteal muscles is squats. For beginner athletes, it is better to polish their technique in the gym under the supervision of a trainer.

But you can try doing squats at home. Take 1-2 kg weights. Hands shoulder-width apart, back straight. You should sit down until it is parallel to the floor, you need to get up slowly, focusing on your heels, while squeezing your buttocks. The number of approaches is 3-4 with 15-20 repetitions.

In between approaches, you should do 5-10 push-ups. To strengthen the muscles of the whole body after the listed exercises, it is advisable to hold the bar for a minute, while controlling your back, which should not be arched.

To summarize: how to make your body elastic at home?

1. Healthy sleep.
2. 8 glasses of water a day.
3. Regular physical activity: alternating cardio training with strength exercises.
4. Rubbing the buttocks with a hard washcloth or towel.
5. The use of creams that increase skin elasticity.
6. Avoid sweets after 15:00.
7. Eating lean meats.
8. Refusal to eat after training for 2 hours.
9. Eat meat only with vegetables, not with bread.

In order for the results to last for many years, the recommendations listed should become a way of life, and not a temporary way to make the body elastic and toned.