A set of exercises for weight loss at home for every day

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

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

Exercises for slimming arms for women

Beautiful and fit hands - the fruit of enhanced training.It is better to start with a light warm -up, but only after moving on to the main strength training.What are the exercises for losing weight?

Warm-up

The exercises for losing weight for women necessarily include various types of rotation.First you need to raise your hands, spread them to the sides and place them parallel to the floor.Move the hands in the direction of yourself 20 times, then, twist the hands as many times in the direction of yourself.Without changing his poses, bending hands in the elbows, and twist them in different directions 20 times.Rotate with straight hands, as if “wings of the mill” in one direction and in the other, make 20 rotations in each.

Basic exercises

To perform them you will need to pick up small dumbbells.Feet in all exercises are shoulder width apart.

• Raise your hands with dumbbells forward, place in front of you, then take them to the sides and slowly lower them.Repeat 15-20 times.
• Having dropped his hands with dumbbells down the body, turn them back forward.Bending the hands in the elbows raise dumbbells.Repeat as many times as in the first exercise.
• Holding the dumbbells, bend your hands in the elbows so that a right angle is obtained.Slowly lift the bent hands up so that the elbows are at the shoulder level.And also slowly, gently lower them to its original position.These exercises can be done 15 pieces or more.
• Hands with dumbbells to place at chest level, so that they are in contact.Slowly spread your arms to the sides, straightening your elbows.Then raise up, lower it forward and give again to the chest.Make it at least 10 times.

The above set of exercises for losing weight in your arms is designed for women with average athletic training, so for beginners at the initial stage it is better to increase the load gradually - increase the number of repetitions every day.The most resilient women can perform exercises to lose weight on their arms at home several times a day.

Exercises for weight loss at home at home

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

Home exercises for weight loss of the abdomen and sides:

• Sit on the floor, resting your feet on a stable object.You can use a bed, a large chair or sofa for this.Hands need to be brought behind the head, clasp and lean in turn forward, left, right.Tilts do at least 20 times.
• Lie on your back, raise straight legs by about 30 degrees.On the exhale, gently raise them a little higher, lowering their legs to the floor, but do not touch it.Hands lie on the floor along the body and do not break away from it when moving.To begin with, 20-30 approaches will be enough, in a week you need to bring to 50 pieces.
• Still lying on your back, raise your legs, bend your knees and place your feet on the floor.Fix in this position.Place your hands under your head.Raise your upper body about 45 degrees from the floor and lower back as gently as possible.Do at least 30 approaches.
• Continuing to lie in the same position, lower your legs, bent at the knees, first to one side and place them on the floor.It should turn out that the body lies straight, and the legs and hips are on the side.In this twisted position, pump your abs 20–25 times.Then turn your legs in the other direction and repeat all the steps.
• Supine position.You need to rise on your elbows and fix the pose.Do the scissors exercise with straight legs.The press should be as tense as possible and feel good.Do 40–50 times.
• In a lying position on the back, straighten your legs, with your hands along the body.Slowly raise straight legs and straight arms, as well as the shoulders and upper back.The lower back and buttocks should lie on the floor.The press must be strained as much as possible, do twisting on exhalation.It is enough to repeat 30 times.

Exercises for losing weight of the abdomen and sides will not be simple, on the contrary, it may seem very difficult, but to achieve the goal, everything necessary should be done.A set of exercises for weight loss in women can be fully performed at home.

Exercises for weight loss of buttocks and hips

In each training for losing weight for women, it should be devoted to hips and buttocks - one of the most problematic places that do not want to lose weight on their own.To give them elasticity, it is necessary to make enough effort.The complex is very simple, it is easy to perform at home using household items.

• Warm -up.It can be done by performing 30 squats or the same number of inclinations in different directions.After the warm -up, you can start making the main complex.
• In a standing position, with your feet slightly wider than your shoulders, do half squats.Be sure not at a fast pace and only with a straight back.This is important.Do squats while exhaling.Repeat at least 30 times.
• Lunges forward and to the sides.First with the right foot, then with the left.Place your leg far forward, bend at the knee, and keep the other straight.Sit down 15 times.Repeat similarly with the second leg.Then do the same in each direction.
• Stand on all fours, fix the position on the elbows and knees.In turn, take each leg aside and raise up.During the exercise, strain the buttocks.In each direction, make 50 such swings.
• Lie on your back, bending your legs and fixing the feet on the floor.With your hands with open palms to rest on the floor.Lying on the shoulder blades, raise the lower part of the case as much as possible, strongly squeezing the buttocks.Make a minimum of 50 lifts.
• The exercise is done standing, it is recommended to use a ball.You need to squeeze it between your legs so that it is approximately at hip level.It should be squeezed with the inner thigh.Repeat the presses 100 times.You can also squat in this position.Also an effective workout for the hips.
• For the next exercise you will need a chair.You need to kneel behind him.Holding the back of the chair with your hands, move your leg back as far as possible, do it 10 times and then also to the side.Repeat with the second leg.You need to keep your back straight and tense your buttocks.
• Stand straight, with your back to the wall, pressing your shoulders, shoulder blades and hips against it.Squeeze your buttocks first slowly 10 times, then quickly the same number of times.Alternate slow and fast compressions.There are no restrictions on the number of repetitions.

Exercises for weight loss of legs and lanas

Slender and neat legs always look impressive, no matter what their owner dresses up in.Exercises for losing weight on your legs and thighs will help make them strong and beautiful.

You can warm up before these exercises with regular squats.

A set of exercises for women to lose weight in their 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 knees.Slowly raise your knees and hold onto the chair with your hands.Do 30–40 approaches.
• A chair will help again.Place your straight leg on the back of the chair.Place your hands on your belt.Support on the second leg.You need to squat on your supporting leg, keeping the other one as straight as possible.Do at least 20 squats on each leg.
• Holding your hands on any fixed object, for example, a cabinet, standing on one leg, take the other leg as far back as possible and lift it up, then to the side.Do 30 approaches on each leg.
• Standing evenly, legs together, straighten your back and rise on your toes as much as possible, then slowly drop it.You can do up to 50 lifts.
• Get straight, put your legs together.Raise legs in turn, bending at the knee.At the same time, spread your hands to the sides.Raising the leg, you need to linger in this position for 15 seconds.Raise each leg 20–25 times.

The above effective exercises for losing weight Lyuscos will easily help your legs return the old harmony!

Taking time for physical activity is necessary for any woman who does not want to carry extra pounds on her body.Home workouts for weight loss are suitable for women who do not have enough time to workout in the gym.If you practice on a regular basis, follow the recommendations and do it regularly, the effect will not take long to appear.