What exercises do girls usually do to shape up and lose weight

The suitable exercises for girls to shape and lose weight mainly include yoga, Pilates, swimming, strength training, aerobic exercise, etc. These exercises can help burn fat, shape lines, and improve body flexibility and muscle tightness.

1. Yoga

Yoga enhances core strength and improves posture through body stretching and breath control. Yin yoga focuses on deep fascial relaxation, while flow yoga can improve cardiovascular and pulmonary function. Practicing more than 3 times a week can significantly reduce waist and abdominal fat, especially suitable for sedentary people. Pay attention to coordinating abdominal breathing during practice to avoid joint overexertion.

2. Pilates

Pilates equipment training can accurately activate small muscle groups, especially for the abdomen and buttocks, with significant effects. The recombinant trainer can adjust resistance to achieve progressive shaping, while the spring bed training enhances dynamic balance ability. It is recommended to start with the basic movements on the mat and gradually transition to equipment training, repeating each movement 8-12 times for optimal results.

3. Swimming

Butterfly and freestyle have a prominent effect on shaping shoulder and back lines, while breaststroke can tighten the inner thighs. Water sports have low joint burden and can consume a large amount of heat per hour. Water temperature stimulation can promote blood circulation. It is recommended to do it 2-3 times a week for at least 45 minutes each time, and it is more effective when combined with variable speed swimming.

4. Strength Training

Dumbbell squats and hard pulls can simultaneously exercise multiple muscle groups in the lower limbs, while kettlebell swings can efficiently burn fat. Using a small weight multi group method, 15-20 times per group can balance weight loss and shaping. supplementing with high-quality protein after training can help with muscle repair, and it is important to maintain the neutral position of the spine to avoid compensation.

5. Aerobic exercise

Combat exercise burns calories through explosive movements, while Zumba dance can improve coordination. Intermittent high-intensity aerobic exercise has a significant afterburning effect, and it is recommended to schedule 30 minute classes twice a week. Dynamic stretching should be done before and after exercise, and the best effect is to maintain the heart rate in the range of 60% -80% of the maximum heart rate. Shaping exercises should be accompanied by protein intake and sufficient sleep, and electrolytes should be replenished promptly after exercise. In the initial stage, you can start with low-intensity exercise and gradually increase the difficulty. Avoid doing handstands and abdominal compressions during menstruation, and warm up and relax for 10 minutes before and after exercise. It is recommended to choose 3-4 types of exercises alternately, which can avoid plateau periods and comprehensively shape body lines. Wear professional equipment to protect joints during exercise, and prioritize low impact sports such as swimming for those with a large body weight.