The ideal figure can not be made in five minutes, slimming can be achieved due to restrictions in your body's constant nutrition and exercise.
Using a special set of exercises to lose weight at home for every day of daily life is the best way for women to take care of their health easily.
Slimming Exercises for Women
Beautiful and strong arms are the result of intense training. It is better to start with arm warming, and only then continue the main strength training. What are the exercises for slimming the arms?
Heating
Various types of rotation are definitely included in arm slimming exercises for women. First you need to raise your hand, spread it to the side and place it parallel to the floor. Move your hand towards you 20 times, then turn your hand towards you with the same amount. Without changing posture, bend your elbows, and rotate in different directions 20 times. Rotate with straight arms, as if with "factory wings" in one direction and the other, making 20 turns in each.
Basic Training
To finish, you need to take a small dumbbell. Legs in all exercises apart shoulder-width apart.
- Raise your hand with the dumbbell forward, place it in front of you, then bring it to the side and slowly lower it. Repeat 15-20 times.
- Place your arms with a dumbbell along your torso, twisting with your palms forward. Bend the elbows to raise the dumbbell. Repeat the same number of times as the first exercise.
- Hold the dumbbell, bend your elbows until you get the right angle. Slowly lift the bent arm up until your elbows are at shoulder level. And also slowly, lower slowly to the position again. You can do 15 or more of these exercises.
- Place your hands with the dumbbell at chest level until it touches. Slowly spread your arms to the sides, straightening your elbows. Then lift, lower it forward and place it again on the chest. Do this at least 10 times.
The above training group for weight loss is designed for women with average athletic training, so for beginners, in the early stages, it is better to increase the load gradually - increase the number of repetitions each day. The most difficult women can do slimming exercises at home several times a day.
Exercises for slimming 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 stomach. It requires special effort and of course regular sports activities. If possible, you can sign up for a gym with instructors, but you can also exercise at home. For weight loss for women, the process of making a beautiful belly is very important, it is better to start with warming up and then move on to basic gymnastics.
Exercises at home 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 should be placed behind the head, grasped and bent forward, left, right. Perform the tilt at least 20 times.
- Lying on your back, lift your legs straight about 30 degrees. As you exhale, lift slowly slightly higher, while inhaling, lower your feet to the floor, but do not touch them. The hand rests on the floor along the body and does not release it while moving. For starters, 20-30 approaches will suffice, in a week you need to bring the total to 50 pieces.
- Still lying on your back, lift your legs, bend your knees and place your feet on the floor. Fix it in this pose. Place your hands under your head. Lift the upper body about 45 degrees off the floor and lower back as gently as possible. Perform at least 30 approaches.
- Keep lying in the same position, legs bent at the knees, first down to one side and place on the floor. It must be changed so that the body lies straight, and the legs and hips on the sides. In a rotating position, swing the press 20-25 times. Then turn your foot to the other side and repeat all the actions.
- Lying position. You need to go up to the elbows and fix the pose. Do "scissors" exercises with straight legs. The press should be as tense as possible and have fun. Do it 40-50 times.
- While lying on your back, straighten your legs with your arms at your sides. Slowly lift the legs and arms straight, as well as the shoulders and upper back. Place your waist and back on the floor. Newspapers need to be tightened as much as possible, do not twist. It is enough to repeat 30 times.
Exercises to lose weight on the abdomen and sides will not be easy, on the contrary, it may seem very difficult, but to achieve this goal, you have to do everything necessary. A set of exercises to slim the abdomen in women can be done completely at home.
Exercises for slimming the back and hips
In every weight loss exercise for women, a lot of time should be devoted to the hips and buttocks - one of the most problematic places that do not want to lose weight themselves. To give them elasticity, you need to work hard. The complex is very simple, easy to do at home using household items.
- Warms up. It can be done by doing 30 squats or bends the same in different directions. After heating, you can start doing the main complex.
- In a standing position, feet slightly wider than shoulders, half squats performed. Not necessarily fast and only with a straight back. It is important. Exhale squats. Repeat at least 30 times.
- Toss forward and sideways. First with the right foot, then with the left. Place your feet far forward, bent at the knees, the other straight. Sit 15 times. Repeat the same with the second leg. Then, do the same in each direction.
- Follow step four, straighten your elbows and knees. Instead, bring each foot to the side and lift up. Tighten the back during exercise. Make 50 such swings in each direction.
- Lying on his back, legs bent and feet glued to the floor. Hands with open palms rest on the floor. Lying on the shoulder blades, lift the lower body as high as possible, pressing hard on the back. Do at least 50 climbs.
- Exercises are performed while standing, it is recommended to use the ball. You need to squeeze between your legs, until it is about hip level. It must be squeezed with the inside of the thigh. Repeat pressing the bench 100 times. You can also squat in this position. Also an effective exercise for the hips.
- You need a chair for your next workout. You have to kneel behind him. Hold the back of the chair with your hands, pull your legs back as far as possible, do 10 times and then sideways. Repeat with the other leg. Keep your back straight and tighten your back.
- Stand upright with your back against the wall, pressing your shoulders, shoulder blades and hips toward it. Squeeze the ass gently first 10 times, then quickly with the same amount. Slow sliding and quick alternatives. There is no limit to the number of repetitions.
Exercises for slimming the legs and feet
Slim and neat legs always look amazing, no matter what the owner styled. Leg and leg slimming exercises will make it strong and beautiful.
You can warm up before this exercise using regular squats.
A set of exercises for women to slim their legs:
- Sit on a flat surface, like a hard chair. Bend your legs and place objects that are not too heavy (books, dumbbells) on your knees. Lift your knees slowly, holding the chair with your hands. Do 30-40 sets.
- The chair will help again. Place the legs straight on the back of the chair. Place your hands on the belt. Support on the second leg. You need to squat at the foot of the buffer, keeping both straight as possible. Perform at least 20 squats on each leg.
- Holding hands with a fixed object, such as a cupboard, stands on one side, lifts the other leg as far as possible and lifts up, then to the side. Do 30 sets for each leg.
- Stand up straight, feet together, straighten your back and raise your toes as high as possible, then slowly lower yourself. You can do up to 50 lifts.
- Stand upright with your feet together. Lift the legs alternately, bent at the knees. At the same time, spread your arms out to the sides. Raising the legs, you need to linger 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 feet to the previous harmony!
Spending time doing physical activity is necessary for any woman who does not want to wear extra clothes on her body. Exercise at home to lose weight is ideal for women who do not have enough time to work out in the gym. If you practice regularly, follow the recommendations and do it regularly, then the effect will not make you wait long.