COMPLEX OF EXERCISES TO lose weight at home every day

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

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

Exercises to lose weight for women

Beautiful, toned arms are the fruit of intense training. It is best to start with a light warm-up of the arms and only then continue with the main strength training. What are the exercises to lose weight arms?

Heating

Various types of rotations are necessarily included in arm slimming exercises for women. You must first raise your hands, extend them to the sides and place them parallel to the floor. Move your hands toward you 20 times, then turn them toward you the same number of times. Without changing your posture, bend your elbows and twist them in different directions 20 times. Turn with your arms straight, like with the "wings of a mill" in one direction and in the other, make 20 rotations in each.

Basic exercises

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

• Raise your hands with the dumbbells forward, place them in front of you, then bring them to the sides and lower them slowly. Repeat 15-20 times.
• Place your arms with the dumbbells down along your torso and rotate 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 form a right angle. Slowly raise your bent arms so that your elbows are at shoulder level. And also slowly, gently lower them to their original position. You can do 15 or more of these exercises.
• Place your dumbbell hands at chest level so that they touch. Slowly extend your arms to your sides, stretching your elbows. Then lift it up, lower it forward, and place it back on your chest. Do this at least 10 times.

The above set of exercises for arms weight loss is designed for women with average athletic training, so for beginners, at the initial stage, it is better to increase the load gradually, increasing thenumber of repetitions every day. Sturdy women can do hand thinning exercises at home several times a day.

Exercises to lose weight at home

Women tend to spend most of their workouts doing belly slimming exercises. The dream of many women is an even and almost flat stomach. It requires special efforts and necessarily regular sports activities. If possible, you can join a gym with an instructor, but you can do workouts at home. For women's weight loss, 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.

Home exercises to slim the abdomen and sides:

• Sit on the floor with your feet resting on a stable object. You can use a bed, a large armchair or a sofa for this. The hands should be placed behind the head, clenched and bent forward, left and right. Do bends at least 20 times.
• Lie on your back, raise your legs straight about 30 degrees. As you exhale, gently lift them a little more, while inhaling, lower your legs to the floor, but do not touch it. The hands rest on the ground along the body and do not let go when moving. To begin with, 20-30 approaches will be enough, in a week you need to bring the amount to 50 pieces.
• Still lying on your back, raise your legs, bend your knees, and place your feet on the floor. Take a look at this pose. Put your hands under your head. Raise your upper body about 45 degrees off the floor and lower back as gently as possible. Make at least 30 approaches.
• Continue lying in the same position, with your legs bent at the knees, first lower them to the side and place them on the floor. It should turn out so that the body is straight, and the legs and hips at the sides. In such a twisted position, move the press 20-25 times. Then turn your legs to the other side and repeat all the actions.
• Supine position. You need to get up on your elbows and fix the pose. Do the "scissors" exercise with your legs straight. The press should be as tight as possible and feel good. Do it 40 to 50 times.
• While lying on your back, stretch your legs with your arms at your sides. Slowly lift your straight legs and arms, as well as your shoulders and upper back. Keep your loin and glutes on the floor. The press should be tensioned as much as possible, turning on the exhale. Just repeat 30 times.

Exercises to lose weight in 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 for slimming the abdomen in women can be done completely at home.

Exercises to slim buttocks and hips

In every weight loss workout for women, a lot of time needs to be spent on the hips and glutes, one of the most troublesome places they don't want to lose weight on their own. To give them elasticity, you need to make enough effort. The complex is very simple, it is easy to do it at home using household items.

• Warm up. It can be done by performing 30 squats or the same number of curves in different directions. After warming up, you can start making the main complex.
• In standing position, legs are slightly wider than shoulders, half squats are performed. Not necessarily at a fast pace and just with a straight back. It is important. Exhale squats. Repeat at least 30 times.
• Lunges forward and sideways. First with the right foot, then with the left. Put your leg forward, bend your knee and keep the other straight. Sit 15 times. Repeat the same with the second leg. Then do it in each direction as well.
• Get on all fours, fix the position on the elbows and knees. In turn, take each leg to the side and lift it up. Squeeze your glutes during exercise. Make 50 of those changes in each direction.
• Lie on your back, with your legs bent and your feet flat on the floor. Hands with open palms rest on the floor. Lying on the shoulder blades, lift the lower body as high as possible, tightly squeezing the buttocks. Make at least 50 uploads.
• The exercise is performed standing up, it is recommended to use a ball. You should squeeze it between your legs so that it is approximately hip level. It should be tightened with the inner thigh. Repeat the bench 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 him. Holding the back of the chair with your hands, pull your leg back as far as possible, do it 10 times, then to the side as well. Repeat with the other leg. Keep your back straight and stretch your glutes.
• Stand straight, with your back to the wall, pressing down on your shoulders, shoulder blades, and hips. Squeeze your buttocks first slowly 10 times, then quickly the same number of times. Alternate slow and fast squeezes. There is no limit on the number of repetitions.

Exercises to lose weight legs and feet

Slender, clean legs always look stunning, no matter what their owner is wearing. Legs and legs slimming exercises will help make them strong and beautiful.

You can warm up before these exercises using regular squats.

A set of exercises to slim a woman's 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, hold onto the chair with your hands. Do 30-40 sets.
• A chair will help again. Place one leg stretched out on the back of a chair. Put your hands on the belt. Support on the second leg. You need to squat on one supporting leg, keeping the second as straight as possible. Do at least 20 squats on each leg.
• Holding on to any fixed object, for example a closet, standing 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.
• Standing with your legs together, straighten your back and stand up on your toes as high as possible, then slowly lower yourself down. You can do up to 50 elevators.
• Stand up straight with your feet together. Raise your legs in turn, bending your knee. At the same time, extend your arms to the sides. When lifting your leg, you need to stay in this position for 15 seconds. Raise each leg 20-25 times.

The above effective exercises to slim the legs can help the legs regain their former harmony!

Any woman who does not want to put extra pounds on her body needs time for physical activity. Weight loss workouts at home are suitable for women who do not have enough time to exercise in the gym. If you practice regularly, follow the recommendations and do it regularly, the effect will not keep you waiting for long.