A COMPLEX OF EXERCISES TO SLIM DOWN AT HOME EVERY DAY

The ideal figure is not created in five minutes. By restricting diet and exercising your body constantly, slimness is achieved.

Using a special set of weight loss exercises at home for every day in everyday life is a great way for women to easily keep themselves in great shape.

Hand slimming exercises for women

Beautiful and firm arms are the result of intensive training. It is better to start with a slight warm-up of the arms and only then move on to the main strength training. What are the arms weight loss exercises?

Warm up

Different types of rotations are necessarily included in arm slimming exercises for women. First you need to raise your hands, spread them sideways and place them parallel to the floor. Move your hands towards you 20 times, then twist your hands towards you as many times. Without changing posture, bend your elbows and rotate them in different directions 20 times. Turn with straight arms as if with the "wings of a mill" in one direction and in the other, making 20 turns each.

Basic exercises

To complete them, you need to pick up small dumbbells. The legs in all exercises are shoulder width apart.

• Raise your hands with dumbbells forward, place them in front of you, take them to the side and slowly lower them. Repeat 15-20 times.
• Place your arms with dumbbells down along your torso and rotate them forward with your palms. Bend your elbows to lift dumbbells. Repeat this as often as you did in the first exercise.
• Hold the dumbbells and bend your elbows so you get a right angle. Slowly raise your bent arms so that your elbows are at shoulder level. And slowly and gently lower them to their original position too. You can do 15 or more of these exercises.
• Place your hands with dumbbells at chest level so that they are touching. Slowly spread your arms to one side and straighten your elbows. Then, lift it up, lower it forward, and reattach it to your chest. Do this at least 10 times.

The above exercises for weight loss of arms are designed for women with average physical training. Therefore, for beginners at the initial stage, it is better to gradually increase the load - increasing the number of repetitions every day. The toughest women can do slimming exercises at home several times a day.

Exercises for losing belly at home

Women spend most of their training doing abdominal weight loss exercises. The dream of many women is an even and almost flat stomach. It requires special effort and necessarily regular sports activities. If possible, you can sign up for a gym with a trainer, but you can also work out at home. For weight loss in women, the process of creating a beautiful belly is very important. It is better to start him with a warm-up, and then move on to basic gymnastics.

Home exercises for losing weight from the stomach and sides:

• Sit with your feet on a stable object on the floor. You can use a bed, a large chair or a sofa for this. The hands must be placed behind the head, folded and bent forward, left, right. Do inclines at least 20 times.
• Lie on your back and raise your straight legs 30 degrees. On the exhale, as you inhale, gently lift them a little higher, lower your legs to the floor but do not touch them. The hands lie along the body on the floor and do not loosen when moving. Initially, 20 to 30 approaches are sufficient. In a week you need to bring the amount to 50 pieces.
• You are still on your back, lift your legs, bend your knees and put your feet on the floor. Fix in this pose. Put your hands under your head. Raise your torso about 45 degrees off the floor and lower your back as gently as possible. Do at least 30 approaches.
• Continue to lie in the same position, legs bent at the knees, first lower to the side and place on the floor. It should turn out that the body is lying straight with the legs and hips on the sides. In such a twisted position, swing the press 20-25 times. Then turn your legs to the other side and repeat all actions.
• Lie on your back. You need to get up on your elbows and fix the pose. Do the "scissors" exercise with straight legs. The press should be as tight as possible and feel good. Do 40-50 times.
• While lying on your back, straighten your legs with your arms by your sides. Slowly raise straight legs and arms, and shoulders and upper back. Keep your loins and buttocks on the floor. The press must be stressed as much as possible, twisting while exhaling. It is enough to repeat 30 times.

Weight loss exercises on the abdomen and sides are not easy, on the contrary, they seem very difficult, but to achieve this goal you should do whatever it takes. A number of exercises for belly weight loss in women can be done entirely at home.

Exercises for slimming buttocks and hips

Any weight loss workout for women should devote a lot of time to your hips and buttocks - one of the most troublesome places you don't want to lose weight on your own. In order to give them elasticity, you need to put in enough effort. The complex is very simple, it is easy to do it at home with household items.

• Warm up. This can be done by performing 30 squats or the same number of bends in different directions. After the warm up, you can start the main complex.
• When standing, the legs are a little wider than the shoulders, half squats are done. Necessarily not quickly and only with a straight back. It is important. Exhale squats. Repeat at least 30 times.
• Jumps forward and to the sides. First with the right foot, then with the left. Put your leg far forward, bend at the knee and keep the other straight. Sit down 15 times. Repeat the same with the second leg. Then in every direction.
• Get on all fours and fix the position on your elbows and knees. Take each leg to one side and lift it up. Tighten your buttocks during the exercise. Make 50 such turns in each direction.
• Lie on your back with your knees bent and your feet firmly on the ground. Hands with open palms rest on the floor. On your shoulder blades, lift the lower part of your body as high as you can, pressing hard on your buttocks. Do at least 50 climbs.
• The exercise is performed while standing. It is recommended to use a ball. You need to squeeze it between your legs so that it's about hip level. It should be squeezed with the inside of the thigh. Repeat the bench press 100 times. You can also crouch in this position. Also an effective workout for the hips.
• You will need a chair for the next exercise. You have to kneel behind him. Holding the back of the chair with your hands, pull your leg back as far as possible, do it 10 times, and then to the side as well. Repeat with the other leg. Keep your back straight and strain your buttocks.
• Stand straight with your back to the wall and press your shoulders, shoulder blades and hips onto it. First squeeze your buttocks slowly 10 times, then quickly as many times. Switch slowly and quickly. The number of repetitions is unlimited.

Exercises for slimming legs and feet

Slender and well-groomed legs always look impressive, no matter what their owner is dressed in. Slimming exercises for legs and legs make them strong and beautiful.

You can warm up with regular squats before doing these exercises.

A set of exercises for a woman to lose weight:

• Sit on a flat surface, e. g. B. a hard chair. Bend your legs and place something not too heavy (book, dumbbell) on your knees. Slowly raise your knees and hold onto the chair with your hands. Do 30-40 sets.
• A chair will help again. Put one straight leg on the back of a chair. Put your hands on the belt. Support on the second leg. It is necessary to squat on one support leg, keeping the second as straight as possible. Do at least 20 squats on each leg.
• Hold on to a solid object, e. g. For example, in a closet that is standing on one leg, take the other leg back as far as it will go and lift it up and then to the side. Do 30 sets for each leg.
• Stand straight, legs together, straighten your back and lift yourself up on your toes as high as you can, then slowly lower yourself down. You can do up to 50 lifts.
• Stand up straight with your feet together. Raise your legs one by one and bend at the knee. At the same time, spread your arms to the side. When you lift your leg, you must stay in this position for 15 seconds. Lift each leg 20-25 times.

The above effective exercises for slimming your legs can easily help bring your legs back to their former harmony!

For any woman who does not want to put extra pounds on her body, it is necessary to make time for physical activity. Home exercise for weight loss is suitable for women who do not have enough time to work out in the gym. If you practice regularly, follow the recommendations and do it regularly, the effect will not make you wait long.