A set of exercises for losing weight at home every day

The perfect figure is not created in five minutes, harmony is achieved due to your body nutrition and constant exercise.

In everyday life, use special exercises for losing weight at home every day, it is a great way for women to keep themselves in perfect form.

Exercises for women for weight loss

Beautiful and suitable hands - enhanced exercise fruit.It is best to start with a light warm, but only after we go to the main exercise.What exercises for weight loss?

Warm -uh

For women, weight loss exercises will definitely include different types of turnover.First, you need to raise your hands, spread them on the pages, and place them in parallel with the floor.Move your hands 20 times in the direction, then move your hands several times in the direction of yourself.Without changing his postures, you have to bend your hands in the elbows and move them 20 times in different directions.Transfer with straight hands, as if the "wings of the mill" in one direction and in the other, make 20 turnovers in each.

Basic exercises

To perform them, you need to choose small dumbbells.In every exercise, the legs are shoulder -width.

• Raise your hands in front of you, place in front of you, then take the sides and slowly reduce them.Repeat 15-20 times.
• He dropped his hands on his body, dropped it on his body, leaned forward.The bent hands in the elbows elevate the dumbbells.Repeat several times as in the first exercise.
• When pressing the dumbbells, place your hands in the elbows so that you get the right angle.Slowly raise your bent hands so that the elbows are at the shoulder level.And also slowly, gently reduce them to the original state.These exercises can be made of 15 pieces or more.
• Hands with dumbbells are placed on the chest level so that they are in contact.Slowly distribute your arms on the pages, straightening the elbow.Then raise, lower the front and give it to the chest again.Make it at least 10 times.

The above -mentioned exercises for weight loss are designed for women with medium sports exercise, so it is better for beginners to gradually increase the load - to increase the number of repetitions every day.The most difficult women can do several times a day for weight loss at home.

Exercises for losing abdominal fat at home

Women often do most of the exercise to do exercises to lose abdominal fat.Many women dream is a smooth and almost flat stomach.This requires special effort and regular sports activity.If possible, you can register with the instructor in the gym, but you can also do exercises at home.In order to lose weight, the process of creating a beautiful fist is very important;It is best to start warming and then move on to the main gymnastics.

Homework to lose weight on the stomach and sides:

• Sit on the floor with your legs that rest on a stable object.You can use a bed, a large chair or a sofa for this.You have to put your hands on your head, attach them and hit the left, right.Make curves at least 20 times.
• Sit on your back, raise your straight legs at about 30 degrees.When you remove it, carefully raise them slightly higher, and during inhalation, feet on the floor, but do not touch it.His hands lies on the floor along the body and will not leave during movement.To begin with, 20-30 approaches will be enough;In one week you need to increase the number 50 pieces.
• He lay on his back again, raised his legs, knees bent and put his feet on the floor.Fix this position.Place your hands under your head.Raise your upper body about 45 degrees from the floor and lower back as gently.At least 30 approaches.
• Continue lying in the same position, lower your legs, bent knees, first on one side and place on the floor.It should be found that the body is straight, and the legs and hips are side by side.In this returned state, move your ABS 20-25 times.Then turn your feet in the other direction and repeat all the steps.
• Spine position.You have to raise the elbows and fix the posture.Make a scissors with straight legs.The press should be as tense as possible and feel good.Do 40-50 times.
• Lying on the back, straightening your legs, placed your arms along the body.Slowly raise straight legs and straight arms as well as shoulders and upper back.The lower back and the buttocks should be on the floor.You have to absolutely strain as much as you can remove.It is enough to repeat 30 times.

Belly and sides weight loss exercises will not be easy, on the contrary, it may seem very difficult, but to achieve the goal, everything must be done.For women for weight loss, a set of exercises can be fully performed at home.

Exercises for weight loss of buttocks and hips

For women in each training of weight loss, it should be devoted to thighs and buttocks - one of the most problematic places that does not want to lose weight.In order to give them elasticity, it is necessary to make enough effort.The complex is very simple, easy to perform at home using household items.

• Warm -fe.This can be done by performing 30 square or the same number of inclinations in different directions.After warm - you can start making the main complex.
• In a constant state, the legs are slightly wide than the shoulders, with semi -supporting.Make sure not at a fast pace and just straight back.This is important.Squats are doing exhalation.Repeat at least 30 times.
• Lunches in front and pages.First right foot, then, left.The step is moving forward, knee bent, keep the second straight.Sit 15 times.Similarly, repeat the second foot.Then, also make each direction.
• Stand on all four, fix the position on the elbows and knees.In turn, take each leg aside and lift.During the exercises, sprinkle the buttocks.In each direction, make 50 such swings.
• Stand on your back, bend your legs and blew on the floor of your feet.Hands with open palms to rest on the floor.Lying on the shoulder blades, raising the lower part of the case as much as possible, shaking the buttocks.Make at least 50 elevators.
• Exercises are done, it is advisable to use the ball.It should be bent between the legs, so that it is about the level of the thigh.It should be compressed inside the thigh.Repeat the chair on the chair 100 times.You can also squat in this position.Also effective training for hips.
• For the next exercise you will need a chair.You have to kneel behind him.On the back of the seat, hold your leg as much as possible, do it 10 times and then on the side.Repeat the second leg.The back should be kept directly, and the buttocks.
• Stand straight, on the back of the wall, pressing the shoulders, shoulder blades and hips against it.Wrap your buttocks slowly 10 times, then quickly in the same quantity.Alternative slow and fast compresses.There are no restrictions on the number of repetitions.

Exercises to lose weight on the legs and thighs

Slender and neat legs always look impressive, no matter what their owner is dressed.Weight loss exercises on the legs and thighs will help them strong and beautiful.

You can warm this exercise with regular squares.

A combination of exercises that women lose weight in their feet:

• Sit on a flat surface, for example, on a heavy chair.Feet are bent and knees to not a very heavy object (book, dumbbell).Slowly raise your elbows and hold your hands in the chair.30-40 approaches.
• The chair will still help.Place your straight leg on the back of the chair.Place your hands on the belt.Support on the other leg.You need to arrange your auxiliary leg as possible.Make at least 20 squares on each leg.
• Sign your hands on any fixed object, such as a cabinet that stands on one leg, take a second leg as far as possible and lift it, then on the side.Make 30 approaches on each leg.
• Stand straight, your feet together, straighten your backs and raise your fingers as high as possible, then slowly lower.You can make 50 elevators.
• Get up straight, place your feet together.Raise your feet at the same time, knee bend.At the same time, distribute your arms on the pages.To raise your foot, you need to stay in this position for 15 seconds.Raise each leg 20-25 times.

The above effective exercises for weight loss on thighs can easily help you return to the former shrine!

Time for physical activity is a must for any woman who does not want to wear extra pounds on the body.Home weight loss exercises are suitable for women who do not have enough time to exercise in the gym.If you regularly train, follow the recommendations and make it regularly, the effect will not take long.