Exercises for figure correction

Exercises for body shaping are important and should be done regularly. Each exercise should be repeated eight to ten times and done daily.

If you don’t have the opportunity to exercise every day, two or three sessions a week will be enough to reduce cellulite and keep yourself in shape.

1. Squat complex:
   • №1. Pull in your stomach, place your feet shoulder-width apart, knees and feet parallel to each other, inhale and squat while raising your arms. Rise, exhale and lower your arms.
   • №2. Pull in your stomach, place your feet shoulder-width apart, turn your knees and toes out to the sides, squat as you inhale, raising your arms, and as you exhale, rise up, lowering your arms.
   • No. 3. You need to pull in your stomach, place your feet shoulder-width apart, turn your knees and toes out to the sides, place your hands on the front of your thighs, squat down and, in this position, lift each leg up onto the toes one by one.
2. Performing leg swings while lying on your side. Lying on your side, pull in your stomach, do not touch the floor with your waist, lift your leg, pull your toe up and lower your heel down.
3. You need to take a knee-elbow position, pull in your stomach, straighten one leg and swing your leg with your heel up. You need to change legs one by one.
4. Again, you need to take a knee-elbow position, pull in your stomach, now bend one leg and lift it up with your heel.
5. Lying on your back, pull in your stomach, bend your knees and lift your pelvis up.

[ 1 ]

Dances for body shaping

Dances for body shaping have a positive effect on both the human shell and his or her state of mind. Regular dancing helps to form correct posture, strengthen the muscular system, improve mood and the functioning of all internal organs and systems. Which dances to choose depends on your desires and, of course, on what area of the body needs correction.

1. Latin (rumba, mambo, salsa, cha-cha-cha) – corrects the waist, abs and lower body.
2. Flamenco – develops correct posture, strengthens the shoulder girdle, abs and neck muscles.
3. Step and Celtic dancing help to form beautiful calf muscles and thighs, and quickly burn fat deposits.
4. Belly dancing ensures rapid weight loss after childbirth, the formation of a beautiful waist and the elimination of cellulite in the lower body.
5. Pole dancing strengthens muscles, creates flexibility and provides good stretching.

Yoga for body shaping

Yoga for body shaping is accessible to absolutely everyone, especially for those people who, for various reasons, cannot exercise. To do the exercises, you need a mat and a freshly ventilated room. Using yoga classes for body shaping, you need to eat right, master breathing techniques and do special asanas on an empty stomach (two to three hours after eating). After yoga classes, it is not advisable to:

• eating for at least forty minutes, but this is not difficult, since asanas help reduce appetite,
• correct breathing technique improves the saturation of tissues and organs with oxygen, as a result of which the metabolism is accelerated and fat deposits are better burned, and the muscles are relaxed and the functional activity of the internal organs is normalized,
• During yoga classes, muscle groups that are not involved in traditional training begin to work.

Hoop for body shaping

A hula hoop for body shaping is one of the simplest methods for eliminating extra pounds. Most often, a hula hoop is used to strengthen the abdominal muscles and form a thin waist. In addition, during exercises with a hula hoop, the muscles of the legs, buttocks and back work. When working with a hula hoop during classes:

• a large number of calories are burned,
• improves the function of the cardiovascular system and blood circulation,
• the overall tone of the body increases.

To eliminate fat in the waist and hips, you need to use a weighted hoop. Of course, you can also pour sand into a regular one, but it is better to buy a special one.

1. A weighted rubber hoop called a jimflextor, using which you can quickly acquire a thin waist.
2. There is a soft hoop that bends in different ways and is used as a trainer for different muscle groups.
3. There is also a massage hoop, on the inner surface of which there are special protrusions or massage balls. To avoid damage to the skin with such a hoop, it is recommended to wear clothes made of thick material. When exercising with a massage hoop:
   • improves blood circulation,
   • eliminates cellulite,
   • Reduces fat deposits in the waist and hip area.

Contraindications for exercising with a hoop:

• pregnancy,
• presence of pain in the back area,
• exacerbation of gastrointestinal diseases.

To achieve the desired result - to get a slim figure, you need to exercise with a hoop every day, at least ten minutes. You need to exercise two hours after eating. To make the effect more noticeable and faster, exercises with a hoop should be combined with proper nutrition.

Exercise machines for body shaping

Exercise machines for body shaping are divided into cardio and strength machines. Strength machines are more often used for body shaping, as they apply isolated strength loads to a specific muscle group. They look like multifunctional sports complexes. Cardio machines will help you lose weight and improve your body contours, increase your body's endurance and improve your cardiovascular system, speed up your metabolism and improve your lymphatic circulation. Cardio machines include a treadmill, exercise bike, stepper, elliptical and rowing machine. Exercises on the machine should be performed after a medical examination and under the supervision of a specialist trainer. The strength of the load on the machine and the area it will affect are selected by the trainer.

Of course, not all exercises for body shaping are presented here, but by doing them you can keep yourself in shape and eliminate cellulite. As a rule, a set of exercises is selected by a trainer.