EXERCISE COMPLEX TO WORK OUT AT HOME EVERY DAY

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

Using a special set of exercises to lose weight at home for everyday life is a great way for women to stay in top shape with ease.

Hand slimming exercises for women

Beautiful and toned arms are the result of intense training. It is best to start with a slight warm-up of your arms and then move on to core strength training. What are the exercises to lose arms?

Heating

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

Basic exercises

To complete them, you will need to pick up small dumbbells. In all exercises, the legs are shoulder-width apart.

• Raise your hands with dumbbells forward, place them in front of you, then bring them to the sides and lower them slowly. Repeat 15-20 times.
• Putting your arms with dumbbells down along your torso, turn them with your palms forward. Bend your elbows to lift dumbbells. Repeat the same number of times as in the first exercise.
• Holding the dumbbells, bend your elbows to obtain a right angle. Slowly raise your flexed arms so that your elbows are at shoulder height. Also slowly, lower them gently to the original position. You can do 15 or more of these exercises.
• Place your hands with dumbbells at chest level so that they touch. Slowly open your arms to your sides, straightening your elbows. Then lift it up, lower it forward and secure it again on your chest. Do this at least 10 times.

The above set of exercises for weight loss in the arms is designed for women with average athletic training, so for beginners, in the initial stage, it is best to increase the load gradually - increasing the number of repetitions every day. The most resistant women can do slimming exercises at home several times a day.

Exercises to lose belly fat at home

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

Homemade exercises to slim the abdomen and sides:

• Sit on the floor with your feet resting on a stable object. You can use a bed, large chair or sofa for this. Hands need to be placed behind the head, interlocked and folded forward, left, right. Slope at least 20 times.
• Lie on your back, raise your legs straight about 30 degrees. As you exhale, gently lift them slightly higher, while inhaling, lower your legs to the floor, but do not touch it. The hands rest on the floor along the body and do not come loose during the movement. To begin, 20 to 30 approaches will suffice; in one week, you need to increase the quantity to 50 units.
• Still lying on your back, lift your legs, bend your knees and place your feet on the floor. Correct in this pose. Put your hands under your head. Raise your upper body about 45 degrees from the floor and your lower back as gently as possible. Take at least 30 approaches.
• Continue lying in the same position, legs bent at the knees, first lower to one side and place on the floor. It should end so that the body is straight and the legs and hips are on the side. In this twisted position, rotate the press 20-25 times. Then, turn your legs to the other side and repeat all actions.
• Supine position. You need to lean on your elbows and correct your posture. Do the "scissors" exercise with your legs straight. The press must be as tense as possible and feel good. Do it 40-50 times.
• While lying on your back, stretch your legs with your arms along your sides. Slowly lift your straight legs and straight arms, as well as your shoulders and upper back. Keep the loin and buttocks on the floor. The press needs to be stretched as much as possible, twist on exhalation. Just repeat 30 times.

Exercises to lose weight on the abdomen and sides will not be easy, on the contrary, they may seem very difficult, but to achieve this goal you must do everything necessary. A set of exercises to slim the abdomen in women can be performed entirely at home.

Exercises to slim down the buttocks and hips

In all weight loss exercises for women, a lot of time should be devoted to the hips and buttocks - one of the most problematic places for those who don't want to lose weight on their own. To give them elasticity, you need to put in a lot of effort. The complex is very simple, it is easy to do it at home with household items.

• Heating. This can be done by performing 30 squats or the same number of turns in different directions. After heating, you can start making the main complex.
• In the standing position, the legs are slightly wider than the shoulders, half squats are done. Not necessarily at a fast pace and just with a straight back. Is important. Exhale squats. Repeat at least 30 times.
• Lunges forward and sideways. First with the right foot, then with the left. Place the leg well in front, bend the knee, keep the other leg straight. Sit down 15 times. Repeat the same with the second leg. So, also do it in each direction.
• Stand on all fours, fix your position on your elbows and knees. In turn, take each leg to the side and lift it up. Contract your buttocks during exercise. Make 50 of these 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, pressing hard on your buttocks. Make at least 50 climbs.
• The exercise is done standing up, the use of a ball is recommended. You need to squeeze it between your legs, so that it is approximately at the hip. It should be tightened with the inner thigh. Repeat the bench press 100 times. You can also squat in this position. It is also an effective workout for the hips.
• You will need a chair for the next exercise. You need to kneel behind him. Holding the backrest 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 force your buttocks.
• Stand straight, with your back to the wall, pressing your shoulders, shoulder blades and hips against it. Contract your buttocks first slowly 10 times, then quickly the same number of times. Tightens alternating slow and fast. There is no limit to the number of repetitions.

Exercises to slim legs and feet

Slim and elegant legs always look impressive, no matter what clothes their owner is wearing. Slimming exercises for legs and legs will help to make them strong and beautiful.

You can warm up before these exercises using regular squats.

A set of exercises for a woman to slim her legs:

• Sit on a flat surface, like a hard chair. Bend your legs and place a not too heavy object (book, dumbbell) on your knees. 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 your belt. Second leg support. It is necessary to squat on one support leg, keeping the second leg as straight as possible. Do at least 20 squats on each leg.
• Holding your hands on any fixed object, for example, a cupboard, supported on one leg, bring the other leg back as far as possible and lift it, then to the side. Do 30 sets for each leg.
• Stand with your legs together, straighten your back and stand on your toes as high as possible, then lower yourself slowly. You can make up to 50 elevators.
• Stand with your feet together. Lift your legs in turn, bending your knee. At the same time, spread your arms out to the sides. Raising your leg, you need to remain in this position for 15 seconds. Lift each leg 20-25 times.

The above effective exercises to slim your legs can easily help restore your previous harmony!

Setting aside time for physical activity is necessary for any woman who does not want to spend extra pounds on her body. Home exercises for weight loss are indicated for women who do not have enough time to exercise at the gym. If you practice regularly, follow the recommendations and do it regularly, the effect will not keep you waiting for long.