A set of weight loss exercises at home every day

The perfect figure is not created in five minutes, harmony is achieved due to restriction on your body's constant nutrition and training.

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

Weight loss exercises for women

Beautiful and convenient hands - expanded training fruit.It is better to start with a light warm, but only after switching to the main strength training.What are the exercises for weight loss?

Warm

Weight loss exercises for women necessarily include different types of rotation.First you need to raise your hands, spread them to the sides and place them parallel to the floor.Move your hands in the direction of yourself 20 times, then, turn your hands whenever towards yourself.Without changing his positions, bending his hands to the elbows and twist them in different directions 20 times.Rotate with straight hands, as if the "wings of the mill" in one direction and the other, make 20 rotations in each.

Basic Exercises

To meet them, you need to put small dumbbells.The legs in all exercises are in the width of the shoulder.

• Raise your hands with a front, place in front of you, then bring them to the sides and slowly lower them.Repeat 15-20 times.
• After throwing his hands with dumbbells, turn them back in front.Hand blast on the elbows lifts the wrist.Repeat whenever in the first exercise.
• Keeping your dumbbells, bend your hands on the elbows in order to get a proper angle.Slowly raise the bent hands so that the elbows are at the shoulder level.And also slowly, gently sit in its original position.These exercises can be made 15 pieces or more.
• Hand dumbbells to be placed at chest level so that they are in contact.Slowly spread the arms to the sides, adjusting the elbows.Then get up, sit forward and give back to your chest.Do it at least 10 times.

The above set of hands loss exercises is created for women with medium sports training, so it is best for beginners in the initial phase to increase the load gradually - each day increases the number of repetitions.Bolder women can perform home weight loss exercises several times a day.

Home weight loss exercises at home

For weight loss exercises, women most often perform most of the training.The dream of many women is an even stomach and almost flat.It requires special efforts and necessarily regular sports loads.If there is an opportunity, you can enroll in a gym to the instructor, but you can conduct home training.For weight loss for women, the process of creating a beautiful belly is very important, it is best to start it with a warm place and then switch to basic gymnastics.

Home exercises for losing abdominal weight and sides:

• Sit on the floor, resting your feet in a steady object.You can use a bed, a large chair or sofa for this.The hands should be brought behind the head, cling to and bending on the other, left, right.Tilts do at least 20 times.
• Lie on your back, raise your legs straight at about 30 degrees.In extract, gently lift them slightly above, lowering your feet on the floor, but do not touch them.The hands lie on the floor along the body and do not break away from it when moving.To get started, 20-30 access will be enough, within a week you need to bring to 50 pieces.
• Still lying on your back, raising your feet, bend your knees and place your feet on the floor.Adjust in this position.Put your hands under your head.Raise the top of the case with about 45 degrees from the floor and diverting more easily.Make a minimum of 30 approaches.
• Continuing to lie in the same position, the knees bent on the knees, first fall in one direction and placed on the floor.It should turn out that the issue stands straight, and the legs and foot on the side.In such a twisted position, discharge the press 20-25 times.Then turn your feet in the next direction and repeat all actions.
• Position on the back.You need to get up in the elbows and adjust the position.With straight legs, do the "scissors" exercise.The press should strain as much as possible and feel good.Do 40-50 times.
• In a stretched position on the back, straighten your feet with your hands along the body.Slowly raise straight legs and straight arms, as well as shoulders and upper back.The lower back and buttocks should extend to the floor.The press should be strained as much as possible, make the turn on the extraction.It is enough to repeat 30 times.

Loss loss exercises in the abdomen and the sides will not be simple;On the contrary, they may seem very complicated, but to achieve your goal you have to do everything that is needed.A set of abdominal fat loss exercises in women can be performed completely at home.

Exercises for loss of buttocks and thighs

In any weight loss workout for women, a long time should be devoted to buttocks and buttocks - one of the most problematic areas 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 can be easily performed at home using household items.

• Warm.It can be done by making 30 meetings or the same number of turns in different directions.After heating, you can start making the main complex.
• In a standing position, with your feet slightly wider than shoulders, make half a meeting.Make sure not at a quick pace and just with a straight back.This is important.Make squats as you draw.Repeat at least 30 times.
• Lunges forward and on the sides.First with the right foot, then with the left.Put the foot very forward, bend in the knee and hold the other straight.Sit down 15 times.Repeat similarly to the second foot.Then do the same in each direction.
• Take on all four sides, adjust the position to the elbows and knees.On the other hand, take each leg to the side and lift it up.Tighten your buttocks during training.Make 50 such shakes in each direction.
• Lie on your back with your bent legs and your flat feet on the floor.Put your hands on the floor with an open palm.Lying on your shoulder blade, lift your lower body as high as squeezing your buttocks.Make at least 50 elevators.
• The exercise is done on foot, it is recommended to use a ball.You need to squeeze it between your legs so that it is approximately at the hip level.It should be squeezed with the inner thigh.Repeat the printing 100 times.You can also collect in this position.Also an effective exercise for hips.
• For the next exercise you will need a chair.You have to kneel after it.Holding the back of the chair with your hands, move the leg back as much as possible, do it 10 times and then on the side.Repeat with the second leg.You need to keep your back straight and tense your buttocks.
• Stand straight, with your back on the wall, pressing the shoulders, shoulder blades and thighs against it.Squeeze your buttocks first slowly 10 times, then quickly the same number.Alternative slow and fast compresses.There are no restrictions on the number of repetitions.

Exercises for losing weight in the legs and thighs

The thin and neat legs always look impressive, no matter what their owner is wearing.Weight loss exercises on your feet and thighs will help you make them strong and beautiful.

You can heat up before these exercises with regular collection.

A set of exercises for women to lose weight on their feet:

• Sit on a flat surface, such as a strong chair.Bend your feet and place a not too heavy object (book, dumbbell) on your knees.Slowly raise your knees and hold onto the chair with your hands.Make 30-40 access.
• A chair will help again.Place your right foot on the back of the chair.Put your hands on your belt.Support in the second leg.You need to collect your support leg, keeping the other straight.Make at least 20 meetings on each leg.
• Holding your hands on any fixed object, for example, a cabinet, standing on one foot, take the other leg as much as possible and lift up, then on the side.Do 30 access to each leg.
• Standing straight, your feet together, head your back and get up on your fingers, then slowly lower.You can make up to 50 elevators.
• Stand straight, put your legs together.Raise your feet one by one, bending to the knee.At the same time, spread the wings on the sides.By raising your leg, you need to stay in this position for 15 seconds.Raise each foot 20-25 times.

The above effective exercises for losing weight in the thighs will easily help you turn your feet into their previous details!

Time for physical activity is needed for any woman who does not want to hold extra pounds on her body.Home exercises for weight loss are suitable for women who do not have enough time to train in the gym.If you practice regularly, follow the recommendations and do it regularly, the effect will not last long to appear.