Set of exercises for weight loss at home for every day

Ideal figure was not created in five minutes;The debt is achieved through dietary restrictions and constant training of your body.

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

Women's Weight Loss Exercises

Beautiful and toned weapons are the result of intensive training.It is better to start with a slight heating of your hands and only then move on to the main strength workout.What are some exercises for weight loss of your hands?

Heating

Exercises for weight loss of the hand for women necessarily include different types of rotations.First you have to lift your hands, spread them from the side and place them parallel to the floor.Move your hands to yourself 20 times, then turn your hands from you the same number of times.Without changing your position, bend your elbows and twist them in different directions 20 times.Rotate with straight shoulders, as if with the "Mill Wings", in one direction and the other, make 20 rotations in each.

Basic exercises

To perform them, you will need to take small dumbbells.The legs in all exercise are at the width of the shoulders.

• Raise your hands with dumbbells forward, place them in front of you, then take them to the side and slowly lower them.Repeat 15-20 times.
• Downloading your hands with dumbbells down your body, turn them forward.Bend your elbows and lift the dumbbells.Repeat as many times as in the first exercise.
• By holding dumbbells, bend your elbows to form a right angle.Slowly lift your bent arms up so that the elbows are at the shoulder level.And also slowly, gently lower them to their original position.You can do 15 or more of these exercises.
• Place your hands with dumbbells at breast level so that they touch.Slowly spread your hands from the side, straightening your elbows.Then lift it, lower it forward and press it back to the chest.Do this at least 10 times.

The above set of exercises for weight loss in your hands is intended for women with medium athletic workout, so for beginners at the initial stage it is better to increase the load gradually - increasing the number of repetitions every day.The most resistant women can exercise to lose their hands at home several times a day.

Exercises to lose fat at home at home

Women often spend the bigger part of their exercise in exercise to lose fat in the abdomen.The dream of many women is a smooth and almost flat stomach.This requires special efforts and regular sports activities.If possible, you can register for a gym with an instructor, but you can also do workouts at home.To lose weight, the process of creating a beautiful belly is very important;It is better to start with heating and then switch to basic gymnastics.

Home exercises for weight loss on the stomach and sides:

• Sit on the floor with your feet, resting on a stable object.You can use a bed, a large chair or sofa for that.You need to place your hands behind your head, fasten them and bend forward, left, right.Make turns at least 20 times.
• Lie on your back, lift straight legs about 30 degrees.As you exhale, gently lift them a little higher as you inhale, lower your feet to the floor, but do not touch it.The hands lie on the floor along the body and do not leave it when moving.To begin with, 20-30 approaches will be sufficient;In a week you should increase the number to 50.
• Still lying on your back, lift your legs, bend your knees and place your feet on the floor.Fix in this position.Place your hands under your head.Lift your upper body to about 45 degrees from the floor and lower back as possible as possible.Make at least 30 approaches.
• Continuing to lie in the same position, lower your legs, bend into your knees, first to one side and place them on the floor.It should be that the body is lying straight and the legs and hips are on the side.In this twisted position, pump ABS 20-25 times.Then rotate your legs in the other direction and repeat all the steps.
• Lying down.You need to rise to your elbows and fix the posture.Do the scissors exercise with straight legs.The press should be as much as possible and feel good.Make 40-50 times.
• Lies on your back, straighten your legs, placing your hands on the body.Slowly lift straight legs and straight arms as well as shoulders and upper back.The lower back and buttocks should lie on the floor.ABS should be as stressed as much as possible by twisting while exhaling.It is enough to repeat 30 times.

Weight loss exercises in the abdomen and sides will not be simple;On the contrary, they may look very complicated, but in order to achieve your goal, you have to do everything you need.A set of exercises for loss of fat in the abdomen in women can be fully performed at home.

Exercises to lose weight on the ass and hips

In every weight loss workout for women, a lot of time to your hips and ass should devote a lot of time - one of the most problem 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, can be easily performed at home with the help of household items.

• Heat.This can be done by making 30 squats or the same number of turns in different directions.Once you warm up, you can start making the main complex.
• In an upright position, with your legs, a little wider than the shoulders, make half squats.Rest assured that it is not a fast pace and just with a straight back.This is important.Make squats as you exhale.Repeat at least 30 times.
• Is thrown forward and on the side.First with the right leg, then with the left.Put your leg far forward, bend in the knee and keep the other straight.Sit 15 times.Repeat similar to the second leg.Then do the same in any direction.
• Enter fours, fix your elbow position and knees.Take each leg to the side and lift it up.Tighten your ass during the exercise.Make 50 such swings in each direction.
• Lie on your back with your legs bent and your feet are flat on the floor.Place your hands on the floor with palms open.Lying on your shoulders, lift the lower body as high as possible, squeezed your butt.Make at least 50 lifts.
• The exercise is done standing, it is recommended to use a ball.You need to pull it between your legs so that it is approximately at your hip level.It should be pressed with the inner thigh.Repeat the press 100 times.You can also squat in this position.Also an effective workout for the hips.
• You will need a chair for the next exercise.You have to kneel behind it.Holding the back of the chair with your hands, move your leg as much as possible, do it 10 times, and then to the side.Repeat with the second leg.You have to keep your back straight and tighten your ass.
• Stand straight, with your back to the wall, squeezing shoulders, shoulders and hips to it.Squeeze the ass first slowly 10 times, then quickly the same number of times.Alternative slow and quick compressions.There are no restrictions on the number of repetitions.

Exercises to lose weight of legs and hips

The slender and tidy legs always look impressive, no matter what their owner dresses.Exercises for weight loss of the legs and hips will help to make them strong and beautiful.

You can warm up before these exercises with ordinary squats.

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

• Sit on a flat surface like a hard chair.Bend your legs and place not too heavy object (book, dumbbell) on your knees.Slowly raise your knees and hold your chair with your hands.Make 30-40 approaches.
• The chairman will help again.Place a straight leg on the back of the chair.Place your hands on your belt.Support for the second match.You need to squat on your supporting leg, holding the other as straight as possible.Make at least 20 squats on each leg.
• Holding your arms on each fixed object, such as a cabinet standing on one leg, take the other leg as far back as possible and lift it, then remove.Make 30 approaches to each leg.
• Standing straight, legs together, straighten your back and rise to your toes as high as possible, then slowly lower.You can make up to 50 lifts.
• Stand straight, put your feet.Lift your legs one by one, bending to the knee.At the same time, spread your hands from the side.Raising your leg, you should stay in this position for 15 seconds.Raise every leg 20-25 times.

The above effective exercises for losing your hips will easily help you bring your feet back to their previous thin!

Separation of time for physical activity is necessary for every woman who does not want to carry extra pounds on her body.Homemade weight loss workouts 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 take long.