WEIGHT LOSS EXERCISES AT HOME EVERY DAY

An ideal body is not created in five minutes;You can achieve slimness through diet restriction and continuous exercise.

Using a special set of weight loss exercises at home every day in everyday life is a great way for women to easily maintain their ideal figure.

Exercises to slim arms for women

Beautiful and toned arms are the result of high intensity training.It is better to start with your arms lightly and only then switch to the main power exercise.What are some exercises to lose weight on your arm?

Start up

The arm weight loss exercises for women necessarily include many different types of rotation.First you need to raise your hands, spread to the sides and place parallel to the floor.Move your hand towards you 20 times, then turn your hand away from you with the same number of times.Do not change posture, bend your elbows and twist them in different directions 20 times.Turn your arms straight, like the "blender", in one direction and the other, making 20 rotations each.

Basic exercises

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

• Raise your arm with dumbbells forward, put them in front of you, then take them to the sides and slowly lower them.Repeat 15-20 times.
• Land the weight of the bar along the body, turning the palm forward.Curve your elbows and lift the bar.Repeat many times as in the first exercise.
• Holding dumbbells, bend your elbows to form a right angle.Slowly raise your bent arm so that your elbow is in line with your shoulder.And also slowly, gently lower them to their original position.You can do 15 or more exercises.
• Place the handle of the weight on the chest so that they touch each other.Slowly spread your arms to the sides, stretching your elbows.Then lift, lower down and press toward the chest.Do this at least 10 times.

The top of the upper arm is designed for women with average sports level, so for beginners in the early stages, it is better to gradually increase the load - increase the number of repetitions per day.The most resilient women can perform hand -to -hand weight loss exercises at home many times a day.

Homework for reducing belly fat at home

Women often spend most of their workout time doing exercises to reduce belly fat.The dream of many women is a flat and smooth stomach.It requires special efforts and regular sports activities.If possible, you can sign up for a gym session with an instructor, but you can also practice at home.For women who want to lose weight, 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 exercises.

Home exercises to lose weight in the abdomen and two sides:

• Sit on the floor, set foot on a stable object.You can use a bed, a large chair or a sofa for this.You need to put your hands behind your head, clenched and bent forward, left and right.Perform bend at least 20 times.
• Lie on your back, raise your straight legs about 30 degrees.When exhaling, carefully raise them a little higher, and while inhaling, lower your legs to the floor but do not touch.The hands lie on the floor along the body and do not separate when moving.To start, 20–30 approaches are enough;in a week you need to increase the quantity to 50 pieces.
• Still lying on your back, raising your legs, bending your knees and putting your foot on the floor.Fixed in this position.Place your hand under your head.Raise your upper body to about 45 degrees compared to the floor and lower back as gentle as possible.Do at least 30 approaches.
• Continue to lie in the old position, lower your legs, bend your knees, tilt to one side and place it on the floor.It turned out that the body was straight, the legs and hips on one side.In this twisted position, pump your abdominal muscles 20–25 times.Then turn your feet to another direction and repeat all steps.
• Supine position.You need to prop yourself up on your elbows and correct your posture.Perform pulling exercises with straight legs.The press should be as tense as possible and feel good.Do 40–50 times.
• Lie on your back, straighten your legs, and place your arms along your body.Slowly raise your legs and arms straight, as well as your shoulders and upper back.The lower back and buttocks should be on the floor.The abdominal muscles need to stretch as much as possible, twisting as you exhale.It is enough to repeat 30 times.

The weight loss exercises in the abdomen and the two sides will not be simple;On the contrary, they seem very complicated, but to achieve goals, you should do everything you need.The set of exercises to reduce belly fat for women can completely perform at home.

Exercises to lose weight in the buttocks and thighs

In every weight loss exercise for women, you should spend a lot of time on the hips and buttocks - one of the most difficult areas to lose weight on your own.To give them elasticity, you need to make enough effort.The complex is very simple, it can be easily done at home using household items.

• Warm up.It can be done by performing 30 squats or in the same number of bends in different directions.After booting, you can start implementing the main complex.
• In a standing position, legs slightly wider than shoulders, perform a half-squat.Be sure not at a fast pace and only with a straight back.This is very important.Perform squats while exhaling.Repeat at least 30 times.
• Jumping forward and to the sides.The first is the right leg, then the left leg.Your foot is far forward, bend your knees and keep your legs straight.Sit down 15 times.Repeat the same with the second leg.Then do the same in each direction.
• Stand on all fours, steadying your posture on your elbows and knees.Take each leg to the side one at a time and lift it up.Tighten your buttocks during exercise.Do 50 such rotations in each direction.
• Lie on your back, shrink your feet and put your feet flat on the floor.Place your hand on the floor with an open palm.Located on the shoulder blades, lifting the lower body to the highest possible, tightening the buttocks.Perform at least 50 lifts.
• The exercise is done in a vertical position, should use the ball.You need to squeeze it between the legs so that the hip.It should be squeezed with inner thighs.Repeat the operation of pressing 100 times.You can also squat in this position.It is also an effective exercise for hips.
• For the next exercise, you will need a chair.You need to kneel behind him.Use your arms to hold the back of the chair, bring your feet back as far as possible, perform 10 times and then aside.Repeat with the second leg.You need to keep your back straight and tight.
• Standing evenly, with your back against the wall, press your shoulders, shoulder blades and hips against her.Now do 10 times at first, then quickly several times.Replace slowly and compress quickly.There is no restriction on the number of repetitions.

Exercises to lose weight of the legs and lans

Slender and neat legs always look spectacular, regardless of their mistress wearing their clothes.

You can knead before these exercises using conventional squats.

A set of exercises for a woman to lose weight:

• Sit on a flat surface, for example, on a hard chair.Bowing and putting your knees is not too heavy (books, dumbbells).Slowly lift your knees, hold your hand on the chair.Perform 3040 approach.
• A chair would help again.Place one leg straight up on the back of the chair.Place your hands on your belt.Support on the second leg.It is necessary to squat on the supporting leg, keeping the second as straight as possible.At least 20 squats are performed on each leg.
• Grasp any stationary object, for example, a wardrobe, stand on one leg, take the second leg back as much as possible and lift it up, then to the side.For each leg, make 30 approaches.
• Stand evenly, legs together, straighten your back and stand on your toes as much as possible, then slowly release it.You can do up to 50 elevators.
• Be frank, put your feet together.Take the legs one at a time, bending at the knees.At the same time, spread your arms to the sides.Lifting your legs, you need to linger in this position for 15 seconds.Lift each leg 20–25 times.

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

It is necessary for any woman who does not want to wear additional pounds on the body to act as physically.Training at home to lose weight is suitable for women who do not have enough time to exercise in the gym.If you participate in a regular basis, take actions according to recommendations and perform regularly, the effect will not force yourself for a long time.