A series of exercises for weight loss at home for each day

An ideal figure is not created in five minutes;thinness is achieved through dietary restrictions and constant body training.

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

Exercises to lose weight for women

Beautiful and toned arms are the result of intense training.It is better to start with a light warm-up of the arms and only then move on to the main strength training.What are some exercises to lose weight on your arms?

Heating

Exercises for losing weight on the arms for women necessarily include various types of rotations.First you need to raise your arms, spread them to the sides and place them parallel to the floor.Move your hands towards you 20 times, then move your hands away from you the same number of times.Without changing position, bend your elbows and rotate them in different directions 20 times.Rotate with your arms outstretched, as if with the "wings of a mill", in one direction and the other, making 20 rotations in each.

Basic exercises

To perform them you will have to collect small dumbbells.The feet in all exercises are on the width of the shoulders.

• Raise your arms with the dumbbellies forward, positioned in front of you, then portali on the side and slowly lower them.Repeat 15-20 times.
• By lowering the arms with the dumbbells along the body, turn them with the palms forward.Fold the elbows and lift the dumbbells.Repeat as many times as in the first exercise.
• Keeping the dumbbells, bend your elbows to form a right angle.Slowly lift your arms folded so that the elbows are up to the shoulders.And even slowly lower them, gently in their original position.You can perform 15 or more of these exercises.
• Place your hands with the dumbbells at chest level so that they touch each other.Slowly extend your arms to the sides, straightening your elbows.Then lift it up, lower it forward and press it back to your chest.Do this at least 10 times.

The above series of exercises for losing weight in the arms is designed for women with average athletic preparation, so for beginners at the initial stage it is better to gradually increase the load - increase the number of repetitions every day.More resistant women can perform exercises for weight loss on the arms at home several times a day.

Exercises to lose belly fat at home

Women often spend much of their training doing exercises to lose belly fat.The dream of many women is a smooth and almost flat stomach.It requires special efforts and regular sporting activities.If possible, you can join a gym with an instructor, but you can also do workouts at home.For women who want to lose weight, the process of creating a beautiful belly is very important;It's best to start with a warm-up and then move on to basic gymnastics.

Home exercises to lose weight on the belly and hips:

• Sit on the floor with your feet resting on a stable object.For this you can use a bed, a large chair or a sofa.You need to put your hands behind your head, clasp them and bend forward, left, right in turn.Perform the push-ups at least 20 times.
• Lie on the back, lift your legs straight about 30 degrees.While exhaling, you raise a little higher carefully, while InspiRi lowers your legs on the floor, but don't touch it.The hands lie on the floor along the body and do not leave it during the movement.To begin with 20-30 approaches will be sufficient;In a week you have to increase the number to 50 pieces.
• Still lying on your back, raise your legs, bend your knees and place your feet on the floor.Fix yourself in this position.Place your hands under your head.Lift your upper body about 45 degrees off the floor and lower your back as gently as possible.Make at least 30 approaches.
• Continuing to be lying in the same position, lower your legs, folded at the height of the knees, first on the one hand and place them on the floor.It should be that the body lies straight and the legs and sides are on the side.In this rotated position, pump the abdominals 20-25 times.Then turn the legs in the opposite direction and repeat all the steps.
• Supine position.You need to get up on your elbows and fix the pose.Perform the scissors exercise with straight legs.The press should be as tight as possible and feel good.Perform 40-50 times.
• Lying on the back, it straightens her legs, placing her arms along the body.Slowly lift the legs and arms straight, as well as the shoulders and the upper part of the back.The lower back and the buttocks should lie on the floor.The abdominals must be tense as much as possible, twisting them while exhaling.Just repeat 30 times.

The exercises to lose weight in the abdomen and in the hips will not be simple;On the contrary, they may seem very complicated, but to achieve your goal you should do everything you need.A series of exercises to lose their belly fat in women can be performed completely at home.

Exercises to lose weight buttocks and thighs

In every slimming training for women, you should devote a lot of time to the hips and buttocks, one of the most problematic areas that do not want to lose weight on their own.To give them elasticity, you have to engage enough.The complex is very simple, it can be easily performed at home using articles for the home.

• Heating.It can be done by performing 30 squats or the same number of push-ups in different directions.After warming up, you can start performing the main complex.
• In a standing position, with your feet slightly wider than your shoulders, perform half squats.Make sure you don't go fast and only with your back straight.This is important.Perform squats while exhaling.Repeat at least 30 times.
• Lunge forward and to the sides.First with the right foot, then with the left.Place your leg far forward, bend your knee and keep the other straight.Sit down 15 times.Repeat the same way with the second leg.Then do the same in each direction.
• Put on four legs, fix the position on elbows and knees.In turn, bring each leg to the side and lift it.Squeeze the buttocks during exercise.Make 50 oscillations of this type in each direction.
• Lie on your back with your legs bent and your feet flat on the floor.Place your hands on the floor with palms open.Lying on your shoulder blades, lift your lower body as high as possible, squeezing your buttocks tightly.Do at least 50 lifts.
• The exercise is performed, we recommend the use of a ball.You have to tighten it between the legs so that it is approximately at the height of the hips.It should be crushed with the interior of the thigh.Repeat the pressures 100 times.You can also crouch in this position.Also an effective training for the hips.
• For the next exercise you will need a chair.You have to kneel behind him.Holding the back of the chair with your hands, move your leg back as much as possible, do this 10 times and then also to the side.Repeat with the second leg.You need to keep your back straight and tense your buttocks.
• You are straight, with your back to the wall, by pressing your shoulders, shoulder blades and hips against it.Contract the buttocks first slowly 10 times, then quickly the same number of times.Lens and fast alternating compressions.There are no restrictions on the number of repetitions.

Exercises to lose weight on legs and thighs

The slender and well -kept legs always seem impressive, regardless of how the owner is dressed.Exercises to lose weight on legs and thighs will help make them strong and beautiful.

You can warm up before these exercises with regular squats.

A series of exercises for women to lose weight in the legs:

• Sitting on a flat surface, like a rigid chair.Fold the legs and place a not too heavy object (book, handlebar) on the knees.Slowly raise your knees and keep in the chair with your hands.Perform 30-40 approaches.
• A chair will still help.Place your straight leg on the back of the chair.Place your hands on the belt.Support on the second leg.You need to squat on your supporting leg, keeping the other as straight as possible.Perform at least 20 squats on each leg.
• Holding your hands on any fixed object, for example, furniture, standing on one leg, bring the other leg as far back as possible and lift it up, then to the side.Perform 30 approaches on each leg.
• Standing straight, with your legs together, straighten your back and stand on your toes as high as possible, then slowly lower yourself.You can perform up to 50 lifts.
• Stand straight, put your feet together.Raise your legs one at a time, bending the knee.At the same time, spread your arms to the sides.Raising your leg, you need to stay in this position for 15 seconds.Raise each leg 20–25 times.

The above effective exercises for losing weight on the thighs will easily help you return your legs to their former thinness!

Taking time for physical activity is necessary for every woman who does not want to bring extra pounds to her body.Training at home to lose weight 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 be long in appearing.