COMPLEX OF EXERCISES FOR SLIMMING AT HOME EVERY DAY

The ideal figure is not created in five minutes, thinness is achieved due to the limitation of nutrition and constant training of your body.

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 excellent shape.

Slimming exercises for women

Beautiful and toned arms are the result of intense training. It is best to start with a light warm-up of the arms and only then proceed to the main strength training. What are the exercises to lose weight in the arms?

Heating

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

Basic exercises

To complete them, you will need to take some small dumbbells. The legs in all exercises are shoulder-width apart.

• Raise your hands with the dumbbells forward, place them in front of you, then bring them to the side and slowly lower them. Repeat 15-20 times.
• Leaning your arms with the dumbbells along your torso, turn them with your palms forward. Bend your elbows to lift the dumbbells. Repeat the same number of times as in the first exercise.
• While holding the dumbbells, bend your elbows so that you get a right angle. Slowly raise your bent arms so your elbows are at shoulder height. And also slowly, gently lower them to their original position. You can do 15 or more of these exercises.
• Place your hands with the dumbbells at chest height so that they touch each other. Slowly spread your arms out to the sides, straightening your elbows. Then lift it up, lower it forward and attach it to your chest again. Do this at least 10 times.

The above set of exercises for weight loss of the arms is designed for women with average athletic training, so for beginners, at the initial stage, it is better to increase the load gradually, increasing the number ofrepetitions every day. Tough women can do weight loss exercises at home several times a day.

Exercises to lose weight at home

Women tend to spend most of their workouts doing weight loss exercises. The dream of many women is a flat and almost flat stomach. It requires special efforts and necessarily regular sports activities. If possible, you can join a gym with an instructor, but you can do exercises at home. For weight loss for women, the process of creating a beautiful belly is very important, it is best to start it with a warm-up and then move on to basic gymnastics.

Home exercises to lose weight in the abdomen and hips:

• Sit on the floor with your feet on a stable object. You can use a bed, large chair or sofa for this. Hands should be placed behind the head, joined and bent in turn forward, to the left, to the right. Do inclinations at least 20 times.
• Lie on your back, raise your straight legs about 30 degrees. As you exhale, gently lift them a little higher, as you inhale, lower your legs to the floor, but don't touch them. The hands lie on the floor along the body and do not come off when moving. To begin with, 20-30 approaches will be enough, in a week you will need to bring the quantity to 50 pieces.
• Still lying on your back, lift your legs, bend your knees and place your feet on the floor. Solve this position. Put your hands under your head. Lift your upper body approximately 45 degrees off the floor and lower back as gently as possible. Make at least 30 approaches.
• Continuing to lie down in the same position, legs bent at the knees, first lower to one side and rest on the floor. It should turn out so that the body is straight and the legs and hips on the side. In such a twisted position, rock the press 20-25 times. Then turn your legs to the other side and repeat all the actions.
• Supine position. You need to get up on your elbows and adjust the pose. Do the "scissors" exercise with straight legs. The print should be as tight as possible and feel good. Do it 40-50 times.
• While lying on your back, straighten your legs with your arms at your sides. Slowly raise your straight legs and straight arms as well as your shoulders and upper back. Keep your hips and buttocks on the floor. The press should be stretched as tight as possible, twist on exhalation. It is enough to repeat 30 times.

Exercises to lose weight on the abdomen and hips will not be easy, on the contrary, they may seem very difficult, but to achieve this, you should do everything necessary. A set of exercises for slimming the abdomen in women can be done completely at home.

Exercises to lose weight buttocks and hips

In any weight loss workout for women, you should spend a lot of time on the hips and buttocks, one of the most problematic places that do not want to lose weight on their own. To give them elasticity, you need to make enough effort. The complex is very simple, it is easy to perform it at home using household items.

• Warm up. It can be performed by performing 30 squats or the same number of turns in different directions. After warming up, you can start making the main complex.
• In a standing position, the legs are slightly wider than the shoulders, half squats are performed. Not necessarily at a fast pace and only with a straight back. It's important. Exhale squats. Repeat at least 30 times.
• Throws himself forward and to the side. First with the right foot, then with the left. Put one leg forward, bend the knee, keep the other straight. Sit down 15 times. Repeat the same with the second leg. So, do it in every direction as well.
• Get on all fours, fix the position on the elbows and knees. In turn, take each leg to the side and lift it up. Tighten the buttocks during exercise. Make 50 such swings in each direction.
• Lie on your back, legs bent and feet fixed on the floor. Hands with open palms rest on the floor. Lying on your shoulder blades, raise your lower body as high as possible, tightly squeezing your buttocks. Do at least 50 climbs.
• The exercise is performed standing, it is recommended to use a ball. You need to squeeze it between your legs, so that it is approximately level with your hips. It should be squeezed with the inner side of the thigh. Repeat the bench 100 times. You can also squat 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 also to the side. Repeat with the other leg. Keep your back straight and tense your buttocks.
• Stand straight with your back to the wall, pressing your shoulders, shoulder blades and hips down on it. Squeeze your glutes first slowly 10 times, then quickly the same number of times. Alternate slow and fast juices. There is no limit to the number of repetitions.

Exercises to lose weight in legs and feet

Slender, neat legs always look impressive, no matter how their owner dresses. Slimming exercises for legs and legs will help them make them strong and beautiful.

You can warm up before these exercises using regular squats.

A set of exercises for a woman to lose weight in her legs:

• Sit on a flat surface, such as a hard chair. Bend your legs and place a not too heavy object (book, dumbbell) on your lap. Slowly raise your knees, hold the chair with your hands. Do 30-40 sets.
• A chair will help again. Place one leg straight on the back of a chair. Put your hands on the belt. Support on the second leg. It is necessary to squat on one supporting leg, keeping the second as straight as possible. Do at least 20 squats on each leg.
• Holding your hands on any fixed object, such as a closet, standing on one leg, bring the other leg as far back as possible and lift it, then to the side. Do 30 sets for each leg.
• Standing straight, legs together, straighten your back and stand on tiptoes as high as possible, then slowly lower yourself. You can do up to 50 lifts.
• Stand straight with your feet together. Raise your legs in turn, bending at the knee. At the same time, spread your arms out to the sides. Raising the leg, you need to stay in this position for 15 seconds. Raise each leg 20-25 times.

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

Taking time for physical activity is necessary for every woman who does not want to wear extra pounds on her body. Home workouts for weight loss are suitable for women who do not have enough time to train in the gym. If you practice regularly, follow the advice and do it regularly, the effect will not keep you waiting long.