Stretching for weight loss: a set of exercises for a beautiful figure

What is stretching/stretching? What is its use?

Stretching is a set of exercises that are aimed at increasing the flexibility of the body. They are used in many ways and are based on holding certain poses for a long time. Stretching is useful not only for women, but also for men, because during exercise, all organs and tissues are actively saturated with oxygen, which is very important for the body, general well-being and health.

The benefits of stretching are as follows:

1. Increases flexibility and range of motion in joints.
2. There is an improvement in posture.
3. Blood flow throughout the body improves. Morning stretching for weight loss allows you to get a boost of energy and vigor for the whole day, which in turn helps to increase concentration and improve memory.
4. The nervous system is strengthened and stress is relieved.
5. Muscles relax, their elasticity increases, which significantly reduces the likelihood of injury during sports. Therefore, it is indispensable as preparation for more intense physical activity.
6. Bone mineral density increases, which prevents the further development of osteoporosis and other diseases of the osteoarticular system.
7. Stretching exercises contribute to the process of losing weight, improving body constitution and accelerating muscle growth. Therefore, the question of whether stretching helps you lose weight can be answered positively.

Reference ! Joints and muscles in childhood are more susceptible to stretching, which is due to their greater elasticity. However, despite this, with daily training you can develop flexibility at absolutely any age.

There are contraindications to performing stretching exercises. These include:

• recent ruptures and various injuries of muscles and tendons;
• arterial hypertension;
• diseases of the spine;
• arthrosis and arthritis;
• pregnancy period;
• damage to the pelvic joints;
• infectious diseases;
• pathologies of the cardiovascular system.

Important ! Considering these limitations, it is recommended to first consult with a specialist so that stretching does not cause harm.

Do stretching make your legs thin?

Often girls doubt whether they really lose weight from stretching, because performing these exercises does not require the expenditure of a large amount of energy, as, for example, when running or other physical activity.

But, do not underestimate the importance of stretching for weight loss. It is recommended to start any physical activity with stretching exercises. By supplementing your basic workouts with them, you can not only lose weight, but also gain tone and tighten your figure as a whole, and thanks to them, there will be no pain after exercise and muscle clogging.

Attention ! You should not hope that when doing stretching you will lose several kilograms per week at once. But the benefits of stretching for weight loss are invaluable, because thanks to it, metabolic processes improve, blood and lymph circulation increases, and all this helps to lose extra pounds.

Often those who want to get rid of extra pounds are concerned about whether stretching really helps for weight loss. Women who do stretching notice that, thanks to the exercises, their legs become toned and cellulite disappears.

The benefits of stretching

Thanks to stretching, a person begins to feel his body differently. Stretching keeps the body in constant tone and eliminates pain that often occurs after other types of exercise. By regularly stretching, a person can burn 20% more calories. The benefits of this type of exercise are as follows:

• the blood flow process accelerates, due to which metabolism occurs more intensively, which affects the functioning of many internal organs and systems;
• the risk of injury is reduced as joints and ligaments become more flexible;
• coordination of movements improves;
• the nervous system is strengthened, which leads to increased resistance to stress;
• muscle mass gains elasticity;
• bone mineral density increases, which is a good prevention of the development of osteoporosis and fractures;
• muscle growth accelerates, tissues are enriched with oxygen, which is involved in the process of converting fat cells into energy.

Stretching exercises can normalize blood pressure levels and improve sleep quality.

Is stretching really so effective and capable of helping us achieve our cherished goal? Answer: Yes. And, moreover, it is necessary for everyone who wants to always be in good shape and in excellent physical shape. It will allow you to feel your body, every cell of it, develop flexibility and forget about muscle pain after training.

Some people question whether stretching helps you lose weight because it requires less energy than strength training or cardio exercises. Don't underestimate its importance. This is where you should start if you decide to take your body seriously and want to not only build muscle or lose weight, but also gain tone and a toned silhouette.

Next, we will look at the most effective stretching options that you can do both in the gym and at home - you just need to have a yoga mat and a few minutes of free time.

• Representatives of Chinese medicine believe that stretching literally prolongs life. After all, performing stretching poses is a prevention of arthritis and arthrosis. The exercises will also be useful for people with salt deposits in the joints.
• Reviews from women claim that regular exercise helps get rid of menstrual pain.
• Helps improve posture, increase endurance and allows a person to learn to feel their body better.
• Beginning fitness enthusiasts should definitely include stretching in their training program. It will help to avoid an overly pronounced muscle pattern and will not allow the muscles to “clog” and become puffy.

Examples of exercises

For stretching to help you lose weight, it is important to follow all the recommendations and perform the exercises correctly. Everything is done in stages:

1. At first, attention is paid to the whole body. Stretching in this case is performed on the floor.
2. Then they move on to certain areas - the neck, spine.
3. Then they begin to stretch their legs. This area receives the most attention.
4. Towards the end you need to stand up and stretch your whole body again.

Carefully ! All exercises should be performed smoothly, gradually, without sudden movements. It is better to conduct classes on pre-warmed muscles, so they will be more susceptible to stretching, i.e. You can do a little warm-up beforehand. You cannot hold your breath; it is important to monitor the inhalation and exhalation. If pain or other unpleasant sensations appear, you should stop exercising and consult a specialist.

Examples of exercises to improve flexibility and lose weight:

1. For the abdominal muscles. You need to lie on your stomach, place your arms straight in front of you, lift your head and chest off the floor for a few minutes, and gently arch your back.
2. For arm muscles. You should kneel down, put your hands in front, then arch your back and lean back a little, while keeping your hands in their original position.
3. For the gluteal muscles. You need to lie on your back and alternately bend your legs at the knee and pull them to your chest, then one, then the other. This exercise is very effective for losing weight in the hips.
4. For legs:

• sit on the floor, stretch one leg with your toe up, bend the other, stretch towards the bent side and try to stay in this position as long as possible;
• lie on your side with your leg bent, you need to try to reach it to your buttocks, you can help with your hand. We should not forget that it is necessary to pull the toe.

There are many stretching exercises in yoga. You can practice both at home and with an instructor.

Important ! Stretching is a great addition to your main workouts. An integrated approach with diet and properly selected physical activity will not keep you waiting long for the desired results.

A set of exercises for legs at home

This complex will make your legs strong and slender. For the best effect, you need to perform the exercises twice a day - morning and evening every day.

Exercises for the inner thigh

1. Lie on the floor, focusing on your right elbow and right side. The right leg is extended forward, and the left is bent at the knee, with the foot resting on the floor. Do twenty lifts with your right leg. The toe of the foot is not extended, but “looks” at you. Do the same exercise for your left leg, changing position.
2. Take the starting position (similar to the one described above). Try to turn your right leg to the right as far as possible, and perform the same 20 lifts in this position. This way, the legs are strengthened and the inner thighs are stretched. Repeat the same with your left leg.

Leg Raising

Lying on the floor, lift each leg to a height of 15 cm 20 times. The shoulder blades should be pressed tightly to the floor, and the legs should be closed.

Exercise "Bicycle".

Excellent for strengthening your legs. “Pedal” 20 times, first straight, then left and right. Try not to raise your legs too high: 15 centimeters from the floor is enough.

Running in place

Get on your feet and run in one place for 5-7 minutes.

Lunges forward

Stand straight with your feet shoulder-width apart. Take a low lunge forward with one leg, hold in this position for 7-10 seconds, then return to the starting position. Perform the same lunge with the other leg, then return to the original position. The exercise must be repeated at least 15-20 times.

Squats

While standing upright, place your hands on your hips and squat down. Stay in this position for 7-10 seconds, then straighten up, but only halfway and, holding the tension, hold for the same amount of time, complete the exercise with a full squat. You need to do 10-15 approaches.

Stretching

Finish the set of exercises for the legs with muscle stretching. Straight stand, hands on hips. Bend your leg at the knee so that the heel touches the buttock, but at the same time the foot “looks” up. Try to stretch your leg up, tensing your muscles tightly. Do this stretch exercise 15-20 times for each leg.

What are the benefits of stretching?

Stretching for weight loss is the main physical exercise with which you should always start all workouts, and for beginners it is generally the main way to “get involved” in fitness without negative consequences for the body.

In this regard, there is no need to neglect stretching, especially since it is not so difficult.

For the fair sex, stretching for weight loss is necessary and important even more than for men. If the stronger muscles of guys cope with loads more easily, then the fragile body of girls may simply not be ready for strength exercises.

Flexibility exercises will help warm up the joints, give elasticity to the ligaments and improve the general condition of the muscles.

Does splitting help you lose weight in your legs?

The split stretch is a good way to shape your muscles and get rid of fat on your inner thighs. In combination with proper nutrition, you can achieve noticeable results in a short time.

Muscle fibers stretch, lengthen, muscles become toned. Cellular metabolic processes are accelerated, tissues are saturated with oxygen.

This will smooth the skin and make cellulite less noticeable. Blood circulation improves and the walls of blood vessels are strengthened. For this reason, excess fluid is not deposited in the subcutaneous tissue, but is excreted by the kidneys.

You won't be able to lose weight with splits alone. These exercises will help reduce the volume of your hips, but only by removing excess fluid and relieving swelling. Twine can only help model the shape of the muscles and make them more elastic.

Does stretching help you lose weight - how it works

Stretching the muscles gives them tone, making them denser and more elastic. The volume of muscle mass does not increase, but the shape of the muscles visually changes for the better.

Their legs look strong and resilient. At the cellular level, during muscle stretching, metabolic processes are accelerated and their blood supply improves.

The cells are saturated with oxygen and nutrients, the fat layer is quickly burned and excess fluid is removed.

With strength loads, on the contrary, a phenomenon such as muscle hypertonicity can be observed. They become dense and less elastic, making them more susceptible to injury. Stretching can relax them and bring their tone back to normal. Remember!

Stretching for weight loss is just an important addition to diet, cardio and strength exercises.

If there are contraindications for health reasons, stretching can replace sports, but without following a diet you will not be able to lose weight.

Why you need to start with light loads

We have already figured out that the basis of stretching exercises for weight loss is stretching. Despite all its objective advantages, it carries a certain danger.

A beginner can strain muscles or tear tendons, especially if he decides to follow a program for experienced athletes.

In addition, if you start an intense program without preparation, you risk getting muscle soreness, which will discourage you from repeating the workout for a long time.

You need to start any sports program for losing weight and strengthening your body as smoothly, measuredly, and gradually as possible. Let your body get used to something new, don’t overload it to the limit!

Stretching for weight loss will provide you with excellent results, but only on the condition that the gymnastics are performed correctly and intelligently. Where to begin?

If stretching is an addition to a standard workout, start it immediately after completing the last exercise - no additional manipulations are required here

How to stretch properly

Before you start stretching, you need to do a warm-up. Everyone is familiar with warm-up exercises from physical education lessons, but doing them at home or in a sports club while listening to your favorite music is much more interesting.

Don't be lazy or tricky; well-warmed muscles will respond much easier to muscle stretching exercises.

In general, all stretching exercises are done slowly and leisurely to a pleasant, slow melody.

During stretching classes, you need to breathe correctly and calmly during exercises. Treat classes as a kind of relaxation, because after them your mood really improves and there is lightness throughout your body.

Each exercise must be performed carefully so as not to inadvertently harm yourself. Relax, take the pose and hold it for up to 60 seconds. If possible, try to gradually stretch even more. Remember! In a relaxed state, muscles stretch much better than in a tense state.

After exercise, take a contrast shower and rub body oil into your skin. The next day you will feel the amount of lactic acid in your muscles increasing.

This will be expressed in pain when moving. This is normal and even good. To make the discomfort go away faster, you can do some light exercise or jogging.

It is advisable to change the set of exercises from time to time, but the number of workouts should be at least twice a week. Only this mode will be effective and noticeable.

There are several basic rules, following which you can achieve weight loss, avoid injury and effectively stretch your muscles:

• All stretching movements must be performed very slowly, listening to your body. You shouldn't feel much pain when doing them. Increase the load gradually.
• No need to grit your teeth and try to do the splits in a couple of sessions! For your exercises to bear fruit, training must be regular.
• For beginners - 2-3 times a week. At the same time, experts believe that it is much more effective to stretch after strength training or intense cardio.
• If you want to do only stretching, then move actively before the exercises: you can dance or run in place, do a warm-up familiar from physical education lessons. This way you will not only lose additional weight, but also protect yourself from injury.
• Cold muscles do not stretch well, and if you try too hard, there is a risk of tearing them.
• Please note that you need to stretch your body symmetrically. Spend equal time working on each limb.
• To begin, stay in each position for 15-20 minutes. You can gradually increase the duration to 60 seconds.
• The ideal option to strive for is 5-7 minutes for each. Don't force things.

After all, the important principle of safe stretching is precisely that it should be done gradually.

Your muscles will lengthen due to increased duration and amplitude.

How effective are leg swings and other isolation exercises?

Isolation exercises almost always cover only one muscle , so such exercises are not entirely suitable for weight loss. To lose weight, you need to use as many muscles as possible to burn as many calories as possible.

Isolation exercises include:

1. Taking the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights that are put on your legs, you can also use expanders. These exercises work the gluteal muscle.
2. Leg abduction and abduction in the simulator. The information involves the adductor muscle of the thigh, and the gluteal extension.
3. Extension and bending of the legs in the simulator. The curls involve the hamstrings and a little of the calf muscles. I don’t recommend girls using extensions at all, since this muscle receives enough load from basic exercises.
4. Gluteal bridge. This exercise is more of a basic exercise, since it works the legs, buttocks, back muscles, and even the abs. But the energy consumption in this exercise is significantly less than in those that I listed in the previous section.

In short, if you just do leg swings at home, it is unlikely to help you lose weight (unless of course you do it 24/7). I recommend starting isolation exercises when the goal of “losing weight” changes to the goal of “shaping your figure.”

Types of activities

Different types of stretching have different effects on muscles. It will be more effective if you do it and at the same time understand what is happening in the body.

Static stretching is an exercise in which muscles are pulled under the influence of their own weight. The position is fixed for 30, 60 seconds or more, while the muscles and joints remain relaxed.

• Dynamic is controlled body movements in which muscles are stretched as much as possible. Examples of such exercises are lunges, swings and rolls.
• The ballistic form is stretching through jumping and sudden movements.

It can be traumatic for beginners. Active isolated stretching involves relaxing and stretching individual muscles.

When doing leg raises and other exercises, some muscle groups contract while their antagonists relax.

• Isometric is a method in which you first tense the muscles, then relax them and increase the range.
• Proprioceptive neuromuscular stretching is performed with an assistant. You need to tense the muscles as much as possible, and then relax and stretch them, as in the static version.

Clothes for class

Different types of stretching have different effects on muscles. It will be more effective if you do it and at the same time understand what is happening in the body.

It doesn’t matter where you do stretching, at home or in the gym, the main thing is that during weight loss exercises you take care of clothes that are comfortable for stretching your muscles. Choose durable sportswear that can withstand any stretch, so you don't have to feel self-conscious about tight clothes.

It is better to give preference to nylon, elastane, polyester, made using the latest technologies, so that the body “breathes”. Leggings, T-shirts, T-shirts, and tops of various configurations are suitable for stretching.

When choosing shoes for stretch marks, it is better to pay attention to soft sneakers, sneakers, sneakers or ballet shoes that will not interfere with weight loss exercises.

For a beginner, the training program should include no more than two types of exercises:

• neck
• Back
• Arms and legs
• Pectoral muscles
• Press

The number of approaches is determined individually - at first it can be from 2 to 5. The time to complete the complex is from 30 to 60 minutes. Then you can change the exercises, add new poses, and master the basics of yoga.

Reinforce your knowledge by watching a video

Stretching for weight loss at home

When working out at home, most people skip both warm-up and stretching. Meanwhile, this increases the risk of injury and reduces energy expenditure.

Stretches for “independent” use can be divided into 2 groups:

“Pre-stretch” - preliminary, immediately after cardio warm-up, stretching the muscles of the back, lower back, and legs.

“Stretch cool-down” is a set of stretches for the main muscle groups after training.

Legs and buttocks

1. Stand up straight, grab the support with your left hand, and grab the foot of your right leg with your right hand.
2. “Top over” your pelvis slightly forward, point your knee down, point your pelvic bones forward.
3. Stretch the front of your thigh for 30 seconds, switch legs.
4. Then lean forward with your whole body as low as possible, trying to push your feet off the floor and pull your pelvic bones up.
5. With your hands on the floor or on your shins, stretch your hamstrings and glutes.

Back and chest

• In a straight stance, grab your left hand with your right hand, round your back and stretch your arms and back in opposite directions.
• Hold the stretch for 30 seconds, then stretch your palms in different directions, stretching your chest muscles.
• Do these exercises regularly and learn new ones, and your workouts will become better.

Morning exercises

After a long sleep, the body simply needs to warm up, especially if this is followed by special exercises for losing weight (exercises can be done at home in the morning):

1. Taking a lying position (on your stomach), lean your hands on any part of the bed, arching your back, slightly lift your body.
2. Stretch your neck by moving your head left and right, up and down.
3. Standing with your hands on your waist, perform rotating movements with your pelvis (10-15 clockwise, the same amount in reverse).
4. While sitting on the bed, keep your feet flat on the floor, try to slowly touch your palms to the floor and straighten up.

Before bedtime

Half an hour before bedtime, you should also do special exercises that will help your body relax at night and at the same time gain strength.

For the calf muscles:

lie on your back, take one leg by the ankle, slowly pull the limb towards you, fixing the final position (10-15 seconds). Repeat 5 times and do the same with the second leg. For the upper thigh:

while kneeling, straighten one leg to the side, moving your pelvis to the middle. With your hands on the floor, lower your body as low as possible, alternating limbs. For the back:

While on your knees, extend your arms forward and slowly lower yourself to the floor. Stretch your spinal column more each time.

Stretching for slimming legs and thighs

Stretching is performed on warmed muscles before or after the main workout. At home, it is most effective to stretch after jogging or cycling.

Simple complex

The simplest exercises for working the leg muscles will prepare the athlete for the splits.

• To stretch the front of the thigh, you need to stand facing a support (the back of a chair or a window sill), and place one hand on it. One leg is bent at the knee and its toe is pulled towards the lower back, supporting it with your free hand. The supporting leg stands straight and cannot be bent at the knee.
• This exercise is necessary to stretch the muscles of the inner and hamstrings, hamstrings and Achilles tendons. Place your feet hip-width apart and lean forward with a straight back, trying to reach the floor with your hands. Feet parallel to each other, toes forward.
• The next exercise works even more effectively on the back of the thigh. One leg stands with its knee on the floor (the shin and thigh form a right angle), the other is straightened forward. Next, you need to lean your body forward and try to lie on your leg, clasping your foot with your hands.
• Next you need to stretch the muscles of the inner thigh. One leg is placed on a support (at home, a window sill is suitable), the second one stands with its full foot on the floor. It is important that it does not bend at the knee and forms a perpendicular to the floor. You need to alternately bend towards your legs, trying to completely touch them with your body.

After these exercises, you can start doing the splits.

Attention! Stretching should be done smoothly, without jerking, otherwise there is a risk of getting micro-tears in the muscles and forgetting about training until recovery.

During stretching, you should feel a slight pleasant pain in the muscles and ligaments, but strong and sharp pain indicates an incorrect technique.

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Yoga poses

Yoga classes will allow you to learn to understand your own body and the mechanism of its work. To stretch your legs, you can try the following asanas:

• Anantasana;
• Utthita Hasta Padangusthasana;
• Parighasana;
• Ushtrasana;
• Crownchasana;
• Ugrasana;
• Parivrtta Paschimottanasana;
• Akarna Dhanurasana.

Yoga can not only maintain muscle tone, but also heal the body, cleanse it of toxins and negative energy. The main goal of the classes is to live in harmony with yourself, balance and stress resistance.

What is callanetics

This is a training system popular in fitness centers. Its action is based on smooth static stretching and contraction of deep muscles. During classes, neither speed nor power load matters, and students develop individually.

The main components of callanetics are a special set of oriental exercises, yoga asanas and breathing exercises. It is also called “quiet gymnastics” because there are no jumps or jerks in these exercises. Initially, the system was used by its author to relieve pain in the spine and joints of the limbs. Over time, it became obvious that it works all muscle groups, making them strong and elastic.

Don’t think that callanetics is the easiest way to lose weight and improve your body health. Despite the measured nature of the training, it requires consistency, perseverance and discipline.

Exercises for Beginners

1. Back stretch.

Lie on your back, pull your knees to your chest, clasp them with your arms. Your back in this position should resemble an arc. Start rolling back and forth in this position. Repeat for 30 seconds; Hip stretch.

Lie on your back, spread your arms to the sides, legs together. Raise your right leg 90 degrees so that your toes point toward the ceiling.

Do not lift your shoulder blades and hands off the floor. Hold for 30 seconds, and then very carefully, slowly and smoothly return to the starting position. Repeat all manipulations on the other leg; Buttock stretch.

Lie on your back. Pull your legs bent at the knees towards your chest, trying to bring them as close as possible. Do not lift your shoulders off the floor (do not bend as in the first exercise).

Make small swaying movements with your buttocks with an amplitude of 1-1.5 cm. Now lift your pelvis and throw your outstretched legs behind your head until your toes touch the floor. Hold this position for 45 seconds;

Inner thigh stretch.

Sit on the floor and spread your legs out to the sides as if you were trying to do the splits. Raise your right arm and pull it up as far as possible.

Now carefully lower it to your left leg, the side of your body should lie on it, and your hand should clasp your foot.

Hold this position for 30 seconds, rocking slightly. Repeat on the opposite side; Hamstring stretch.

Sit on the floor, back straight, shoulders straight. Extend your straight legs in front of you. Pull your upper body up, trying to reach your fingers toward the ceiling.

From this position, lower yourself to your feet, bringing your chest into contact with your knees. Wrap your hands around your feet. Relax your back. Stay in this position for 40 seconds; Stretching the calf muscles.

This exercise is very important for those who are “afraid” of massive calves!

Hold for a couple of seconds, and then “roll” to the other leg. Repeat 30 times; Leg stretching (all muscles work).

Stretch your leg straight out in front of you and tip it over the sofa or windowsill. Stretch your torso up, lower your chest to your knee.

The back is relaxed, the arms hang freely. Stay in this position for 60 seconds, repeat on the other leg. As you get used to it, increase the time you perform these exercises.

During stretching it is strictly prohibited:

• Act “in jerks” (high risk of injury);
• Exercise intensively “through the pain” (you will still have time to do the splits, start small and do the exercises comfortably for yourself);
• Start gymnastics on unheated muscles;
• Tense your whole body (when you stretch your legs, your back should be relaxed, and vice versa);
• Breathe unevenly (breathing should be light and free).
• You can also use a passive stretching method (with the help of a trainer or a third party).
• Try to concentrate on the muscle group that you are stretching during gymnastics

Recommendations for implementation

If stretching is part of a weight loss program at a fitness club, the trainer will explain all the intricacies of the exercises and teach you how to perform them correctly. At home, before training, you need to familiarize yourself with the recommendations of specialists in order to get the desired effect and also avoid injuries.

Is it possible to lose weight with stretching in this way? Time and patience of many have shown. Previously, the technique was part of any complex for working out the muscles of the body.

The workout always began with a warm-up, but ended with stretching, which allowed the muscles to relax, relieve tension and tone up. This is a completely natural way to return the muscles to the anatomically correct position - hence the reflex - after a long stay in one position, a person begins to stretch in order to “straighten” his musculoskeletal system.

Relaxing muscles with stretching exercises allows you to:

• avoid muscle injury;
• relieve pain;
• prevent premature wear and tear of joints;
• relax effectively;
• lose weight;
• form correct posture;
• form a relief.

But for the results of muscle stretching exercises to be truly impressive, you should perform each exercise as carefully and correctly as possible. Otherwise, you may experience additional injuries and worsen your health.

Please note: During the execution, in no case should pain or discomfort be felt - only tension in the area of ​​​​stretching. Breathing is slow, even, measured and accompanies every movement. Each pose begins with inhalation.

Each stretching exercise for losing weight and toning muscles is fixed for at least 30 seconds, otherwise the result will not be obtained. Keep your balance, concentrate your attention on the part of your body that is under the influence at the moment of performing the movement. Stretching is always performed only after the muscles have warmed up. This will prevent injury to muscle tissue and make it more elastic.

The target of this exercise is the abdominals. Lie face down on the mat, stretch your legs, place your hands under your shoulders.

Tighten your pelvic muscles and press your hips toward the floor. Push your shoulders first down, then to the sides.

Push your hands off the floor and lift your chest so that it faces the wall in front of you. Stretch out as far as you can.

Now relax and repeat again five times. This stretch helps you lose weight around your waist and tones your entire upper body.

A few facts about how stretching is good for your figure.

Reviews

1. Marina, 33 years old:

After pregnancy, problem areas appeared. With the help of stretching, it was possible to restore its former beauty. Alina, 44 years old:

After the operation I gained extra weight. Stretching in a group in the fitness room helped a lot. But I studied for quite a long time. Polina, 36 years old:

I have been doing stretching for 3 years. I got the body I dreamed of as a child. At the same time, I started with a small set of exercises.

Stretching, what is it in fitness for weight loss? This is a set of exercises that increases the range of motion in the joints. Everyone who has ever tried to do the splits has done this type of stretching. Stretching for weight loss can be either a separate set of exercises or an additional type of physical activity. The article contains answers to the questions whether stretching helps you lose weight, what types of stretching there are, and what benefits for your figure will be visible after a short period of time.

What does stretching do for your figure?

Stretching muscles and joints helps:

• remove excess fluid from the body;
• improve the terrain;
• reduce body fat.

Important! Almost 70% of cellulite consists of excess fluid that has stagnated in the body. With proper stretching, blood supply and movement of lymph, which is responsible for removing toxins and draining water from the body, improves.

Stretching for weight loss

Is it possible to lose weight with stretching?

Experts in the field of nutrition and sports say that stretching helps you lose weight. Stretching muscles indirectly affects the process of burning fat, but during exercise the amplitude of actions has a huge impact, which shows whether stretching helps you lose weight:

• span of legs and arms;
• deep squats;
• high speed of exercises and their frequency;
• deep back arch;
• neck tilt.

Trainers consider stretching to be a relatively calm form of exercise. During an hour-long session at a slow pace, a person spends about 100 calories, and when jogging - 300. But stretching is good for your figure, health and even posture.

Ballerinas and dancers spend a lot of time stretching their joints and muscles. Professionals know well what stretching does for the figure, and it is also an easy way for them to minimize the risk of injury. But for a beginner, stretching exercises will be the initial stage of fitness training.

Stretching promotes maximum muscle stretching

A strong load will help you start playing sports without severe pain. Improper exercise in the gym can cause muscles to become hard and bulging, and when combined with excess weight, a pumped-up body can only aggravate the situation and stretch the skin. To avoid negative consequences, you should start training with stretching. Stretching will help prepare your body for more intense workouts in the gym.

Exercises for slimming legs in the gym

The leg weight loss strategy used in the gym is primarily based on cardio training. The following types of aerobic activity are suitable for girls with full hips:

exercises on an elliptical trainer, exercise bike, stepper; walking on a stair simulator; high-interval running on a treadmill (for example, alternating 30 seconds of fast running with 1 minute of low intensity). When working on exercise machines, the load (resistance) should be small and the angle of inclination low, otherwise you can get big muscles instead of skinny legs.

The optimal number of classes is 3-4 times a week, for 30-45 minutes.

How to lose belly fat with exercise

When working out in the gym, it is possible to pump up the abdominal muscles, which can lead to an increase in volume in this area of ​​the body. At the initial stage of losing weight, excess fat can only stretch the skin at the waist, forming folds. Fitness trainers do not advise women to exercise their lateral abdominal muscles so as not to lose their natural curves. For a beautiful and flat stomach, it is advisable to do cardio exercises and stretching.

To intensively lose weight in the abdominal area, you can perform several simple stretch exercises. For classes you will need:

• yoga mat or mat;
• water;
• any sportswear that does not interfere with movement.

Abdominal exercise

Exercise to stretch the abdominal muscles

Stretching to lose belly fat will help with lower back pain and strengthen your back muscles:

• you need to lie face down on a gymnastic mat;
• bend your arms at the elbows and place them at chest level;
• place your feet on your toes and shoulder width apart;
• slowly rise on your hands, arching at the waist;
• lock in the position with your elbows extended for 5 seconds;
• slowly return to the starting position.
• do 8 repetitions.

Important! With little physical training, you should not arch your back too much. You need to start with a light load on the spine and a small number of repetitions.

Stretching for weight loss while lying down

This exercise shows well whether you can lose weight with stretching. Suitable even for people with a lot of excess weight:

• you need to lie on your back, placing a small towel rolled up in the curve of your lower back;
• relax all the muscles of the body;
• remain in the original position for up to 20 minutes.

It is important to breathe deeply when performing the exercise.

Standing weight loss exercise

Stretching while standing has a good effect on the figure, since stretching in this position is more energy-consuming:

• spread your legs shoulder-width apart;
• slowly move your hands back and place them on the back of your thighs;
• make a slight bend in the lower back until there is slight tension;
• lock in position for 5 seconds;
• carefully return to the starting position.

Important! Standing stretching exercises are not recommended for people with back problems.

Exercises for hips and buttocks at home

Having decided to do home gymnastics, you must comply with the main condition - the right attitude. Its absence negatively affects the result, so you should not force yourself to exercise your body: it is a waste of time and effort. Training will only cause fatigue, turning into mechanical, futile work.

On the way to a slim figure, gradual action is important. It is better to start with the simplest exercises to allow the body and muscles to adapt to the new rhythm of life. After heavy exertion in the first days, not only the muscles hurt, but the whole body aches, and the desire to continue training usually disappears.

The optimal period for adaptation of the body and the whole organism to gymnastics is one to two weeks. Further, physical education will be a pleasure, especially since physical activity contributes to the production of endorphins - the hormones of happiness.

You should not expect too quick results from activities aimed at losing weight and strengthening muscle mass. Noticeable changes usually occur after a month or two.

Method for losing weight in the thighs and buttocks

A weight loss program is the most pressing topic for most women in the modern world. Moreover, it must include physical activity. Only an integrated approach will make your figure slim. This is why gymnastics should be supplemented with:

• carrying out cosmetic procedures;
• proper nutrition;
• compliance with sleep and wakefulness.

This principle guarantees visible results in a short time. To get rid of extra centimeters on your hips you will have to work hard. Banal leg swings will not help achieve the desired effect. To lose weight, you need to perform both strength and fat-burning exercises.

The most effective movements included in the set of exercises for the hips and buttocks are:

• lunges in place (front and side);
• walking lunges and curtsies;
• squats (front and sumo squats).

To achieve faster results at home, you can use weights during training (cuffs made of a special soft material that are attached to the wrists or ankle joints). Weighting agents increase the load level significantly. They help you burn more calories during exercise. The use of weights, among other things, makes it possible to reduce the number of repetitions in each approach.

Pilates for thighs and buttocks

Some effective exercises for the hips and buttocks include the physical exercise system – Pilates. They strengthen the muscles of the buttocks, the muscles of the inner and outer thighs, and develop flexibility.

"Rotation of the feet." In the “lying” position, raise your legs perpendicular to the surface, while the limbs should be straight and slightly apart to the sides. The exercise itself is as follows: make circular movements with your feet, directing them alternately up, to the sides and down.

"Bridge on the shoulders." Lie on your back, bend your legs at the knees, press them to your buttocks, and clasp your ankles with your hands. Start the exercise by smoothly lifting your hips off the floor. The emphasis is on the shoulder blades and heels, the hands continue to hold the ankles. Raising your hips up, you should stay in this position for 1-2 minutes. Repeat 3-5 times.

"Saw". Sit on the floor, stretch your legs forward, spread your arms to the sides. The exercise is quite simple: you need to try to reach the little finger of your left foot with the little finger of your right hand. Then vice versa. The back should remain straight.

"Bending the back forward." Sitting on the floor, legs extended and slightly apart, arms parallel to the floor. The essence of the exercise: it is necessary, keeping your back straight, to slowly stretch forward, reaching your body towards your toes.

"Legs Raising" Lie on the floor, on your side. Place your elbow on the floor. Raise the leg that is on top, forming an angle of 45 degrees. Then smoothly raise the other leg, bringing it closer to the first and stay in this position for 5-10 seconds, then lower both legs. Turn over to the other side. Do the exercise 3-5 times.

"Bike". Lying on your side, the leg that is located on top is bent and brought back, touching the buttock. Then they are slowly brought to the chest and just as slowly straightened. Then they bend it again, thus simulating the movements made when riding a bicycle. After performing the movement 3-5 times, turn over to the other side.

"Legs and circular movements." Starting position: straight stance. Leg swings are performed in a large arc, while trying to reach the maximum point in front of the chest and the one behind the back (4 swings with each leg). Next, we raise our leg up as far as possible and begin to do small rotations (4-5 rotations with each leg).

Completing your workout correctly

When completing a sports activity, it is recommended to reduce the intensity of the load gradually. When training the buttocks and thighs, blood flows to the working areas, since in this case they especially need additional oxygen. Abruptly stopping your workout can cause blood to remain in the lower body, which can cause dizziness.

In order to gradually normalize blood circulation, at the end of the lesson you need to do exercises with the lower extremities for some time. Walk in one place, for example, for 7-10 minutes. This will allow the blood to be distributed more evenly and normalize muscle temperature. This method helps reduce painful symptoms after the first sessions.

When the muscles have cooled down, you can take a hot, relaxing shower or bath. And if you start water procedures immediately after training, before the muscles have had time to “cool down,” this risks causing the blood to be distributed unevenly throughout the body.

During training, gargling with water is allowed (but not juice or other sweet drinks). You can only fully quench your thirst at the end of the lesson. You need to drink from 250 to 500 milliliters of pure water or tea (preferably herbal), especially if sweating was quite intense during exercise, in order to avoid dehydration.

The muscles of a person’s legs and buttocks make up almost half of his entire muscle mass, so their condition largely determines the overall level of physical fitness, as well as the health of the internal organs located in the pelvic area. Developed and toned muscles of the buttocks and legs make a person healthy, provide beautiful shape, even posture and a strong back.

Stretching for slimming sides

Exercises for stretching the lateral abdominal muscles

The exercise is performed in the following order:

• to perform the exercise you need to sit on a chair or sports bench;
• Press your hips and buttocks tightly against the seat (you can put your legs behind the legs of the chair);
• put your hands behind your head in a “lock”;
• Without moving your elbows, bend first to the left, hold the position, and after 5 seconds take the starting position;
• repeat on the other side;
• do 5 approaches.

Arching your back can reduce the effectiveness of the exercise. The correct feeling is tension from the sides to the elbows.

Exercises for the waist and sides

Stretch for the back of the sides and back

The exercise can be performed after warming up, or at the end of the workout:

• you need to kneel;
• bend your lower back slightly;
• grab your ankles with your hands;
• stand in position for about 20 seconds;
• carefully return to the starting position.

Attention! It is worth paying attention to your breathing while performing the exercise. It should not be confused, but be as natural as possible. If you experience any discomfort, you should take a short break.

The benefits of stretching for the figure while losing weight

Stretching is beneficial for the entire figure, and it speeds up the metabolism very well. Exercises are best done in the morning so that the fat burning process is as effective as possible.

Active exercise for weight loss:

• legs placed together;
• arms spread to the sides;
• you need to rise on your tiptoes, simultaneously raising your arms above your head;
• lock in position for 5 seconds;
• take the starting position and repeat.

Exercise technique

The exercise should be performed in a cycle of 10 approaches every day. You don't have to go to the gym - you can do several approaches even during a work break to relieve back fatigue and speed up blood circulation.

Full body stretching for beginners

This exercise will help tighten your entire body, especially your inner thigh muscles:

• you need to sit on a gymnastic mat;
• stretch your legs, bring your heels and toes together;
• lower your stomach onto your thighs until you feel muscle tension;
• clasp your feet with your hands;
• lock in position for 15 seconds;
• return to the starting position;
• repeat 2 times.

Important! There should not be severe muscle pain. It is better to repeat the exercise daily, but with a small stretching amplitude.

Full Body Weight Loss Program

Exercises can be performed not only in the gym, but also used in home workouts. Stretching, when used regularly, provides a slim, flexible, and healthy figure due to better blood supply. Yoga offers the best stretching workouts. They can be included in daily workouts at home, preferably in the morning.

Stretching exercises for weight loss

Sun Salutation Workout

The exercises come from ancient India. How this stretching is beneficial for your figure:

• helps to lose 3 kilograms per month when doing exercises every day;
• strengthens the back and spine;
• prepares for more intense training;
• Like other stretching exercises that help speed up metabolism, Sun Salutation rejuvenates the body and improves complexion.

• starting position – feet shoulder-width apart, arms down, back straight and slightly tense. Deep inhale and exhale 5-8 cycles;
• put your feet together. Raise your arms parallel and place them slightly behind your head. Make a slight arch in your lower back while continuing to breathe deeply. Lock in position for 5 seconds and return to the starting position;
• exhaling smoothly, lower your arms and upper part down, placing your palms on the floor as much as possible;
• hug your ankles, holding the pose for 10 seconds;
• slowly exhaling, lower your hands to the floor, bend your left leg at the knee and step back;
• slowly repeat the action with the right leg;

Set of exercises “Salutations to the Sun”

• straighten your legs, lift your buttocks and lower back up, forming a right angle with your body;
• fix the position for 15 seconds without bending in the lower back (mountain pose);
• bend your elbows and lower yourself to the floor, as if doing a push-up;
• Without lowering all the way, arch your chest, straightening your arms and legs in the starting position;
• fix the pose for 15 seconds;
• slowly return to mountain pose;
• pull your hands to your feet, hugging your ankles;
• slowly rise and take the starting position;
• repeat 5-10 approaches.

Attention! To avoid dizziness, you need to breathe deeply, and when you first practice, spend less time in inverted poses, such as mountain pose.

Stretching in fitness is the strongest tool for losing weight. With regular exercise, you can lose 2-3 sizes in a month, and also improve your metabolism, relieve headaches and back pain by stretching the muscles of the back and neck.

Get stretched!

Below I will give several popular exercises for different muscle groups. They can easily be done at home.

For the neck

Let's stand up straight. We tilt our head back so that the front of the neck is stretched. From this position, tilt your head to the right. For greater effectiveness, you need to place your right palm on the left side of your head (do not press too hard). We hold this position for 15-20 seconds and repeat the same with the other side.

For arms and shoulders

We stand a meter from the wall. Feet - shoulder width apart. We tilt the body forward so that a right angle is formed. The torso should be parallel to the floor. We rest our palms against the wall, while our arms should be at an angle of 45 degrees. Hold for 20 seconds.

For the back

We sit down on the mat. Then you need to bend your knees. The feet are placed on the floor and pressed tightly. Next, you need to grab your shins from the inside with your hands. The wrists should be on the feet.

Smoothly bend forward with a rounded back all the way, as low as possible. We stay in this position for 20 seconds.

For the belly

We get on our knees. We place the legs at the level of the pelvis. Slowly lean back, while the angle at the knees should be the same - 90 degrees. We put the ribs forward and the chest up. Then you need to lower your palms onto your heels.

Next, we lower our shoulders, bring our shoulder blades together and “open” our chest. The body is relaxed, the head is tilted back. Hold for 20 seconds. And we smoothly return back.

For hips

We sit on the floor. We spread our legs as far apart as possible (they should be in full contact with the floor). Keep your back straight and lean forward towards your hips (as much as possible). We hold this position for 20 seconds.

For the buttocks

We lie down on the mat with our backs. Handles are along the body. Pull one knee towards the opposite shoulder. The handles should firmly grip the knee joint. Hold for 20 seconds. Then we repeat the same with the other leg.

For the calf muscles

We sit on the floor. We stretch our legs and relax. Raise your toes up and hold the toe of your left foot with both hands. And we begin to slowly raise our straight leg up. Hold for 20 seconds. Then we repeat the same manipulations with the right leg.