COMPLEX OF EXERCISES FOR SLIMMING 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 in everyday life is a great way for women to keep themselves in excellent shape easily.

Hand Slimming Exercises for Women

Beautiful and toned arms are the fruit of intense training. It is better to start with a light warm-up of the arms, and only then proceed to the main strength training. What are the exercises for slimming arms?

Warm-up

Various types of rotations are necessarily included in arm slimming exercises for women. First you need to raise your hands, spread them to the sides and place them parallel to the floor. Move your hands towards you 20 times, then twist your hands towards yourself the same number of times. Without changing posture, bend your elbows, and twist them in different directions 20 times. Rotate with straight arms, as if 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 pick up small dumbbells. Legs in all exercises are shoulder-width apart.

• Raise your hands with dumbbells forward, place them in front of you, then take them to the sides and slowly lower them. Repeat 15-20 times.
• Putting your arms with dumbbells down along your torso, turn them with your palms forward. Bending your elbows to raise dumbbells. Repeat the same number of times as in the first exercise.
• Holding the dumbbells, bend your elbows so that you get a right angle. Slowly raise your bent arms up 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 hands with dumbbells at chest level, so that they touch. Slowly spread your arms to the sides, straightening your elbows. Then raise it up, lower it forward and attach it again at the chest. Do this at least 10 times.

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

Exercises for belly slimming 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 sign up for a gym with an instructor, but you can do workouts at home. For weight loss for women, the process of creating a beautiful tummy is very important, it is better to start it with a warm-up and then move on to basic gymnastics.

Home exercises for slimming 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 need to be put behind the head, clasped and bend in turn forward, left, right. Do inclinations at least 20 times.
• Lie on your back, raise your straight legs about 30 degrees. As you exhale, gently raise them a little higher, while inhaling, lower your legs to the floor, but do not touch it. Hands lie on the floor along the body and do not come off it 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. Fix in this pose. Put your hands under your head. Raise the 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, legs bent at the knees, first lower to one side and put on the floor. It should turn out so that the body lies straight, and the legs and hips on the side. In such a twisted position, swing the press 20-25 times. Then turn your legs to the other side and repeat all actions.
• 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.
• While lying on your back, straighten your legs with your arms at your sides. Slowly raise straight legs and straight arms, as well as shoulders and upper back. Keep your loin and buttocks on the floor. The press needs to be strained as much as possible, do twisting on the exhale. It is enough to repeat 30 times.

Exercises for losing weight on the abdomen and sides will not be easy, on the contrary, they may seem very difficult, but in order to achieve this goal, you should do everything necessary. A set of exercises for slimming the abdomen in women can be fully performed at home.

Exercises for slimming buttocks and hips

In every weight loss workout 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 on their own. To give them elasticity, you need to make enough effort. The complex is very simple, it is easy to perform it at home using household items.

• Warm up. It can be done by performing 30 squats or the same number of bends in different directions. After warm-up, you can start doing the main complex.
• In a standing position, legs are slightly wider than shoulders, half-squats are done. Necessarily not at a fast pace and only with a straight back. It is important. Exhale squats. Repeat at least 30 times.
• Lunges forward and to the sides. First with the right foot, then with the left. Put your leg far forward, bend at the knee, keep the other straight. Sit down 15 times. Repeat the same with the second leg. Then, also do in each direction.
• Get on all fours, fix the position on the elbows and knees. In turn, take each leg to the side and lift it up. Tighten the buttocks during the exercise. Make 50 such swings in each direction.
• Lie on your back, legs bent and feet fixed on the floor. Hands with open palms rest on the floor. Lying on your shoulder blades, raise the lower part of the body as high as possible, strongly squeezing the buttocks. Make at least 50 climbs.
• The exercise is done while 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 side of the 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 need to kneel behind him. Holding the back of the chair with your hands, pull your leg back as much as possible, do it 10 times and, then, also to the side. Repeat with the other leg. Keep your back straight and strain your buttocks.
• Stand straight with your back to the wall, pressing your shoulders, shoulder blades and hips to it. Squeeze the 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 for slimming legs and feet

Slender and neat legs always look impressive, no matter what their owner dresses up in. Slimming exercises for legs and legs will help make them strong and beautiful.

You can warm up before these exercises using regular squats.

A set of exercises for a woman for slimming legs:

• Sit on a flat surface, such as a hard chair. Bend your legs and put a not too heavy object (book, dumbbell) on your knees. Slowly raise your knees, hold on to the chair with your hands. Do 30-40 sets.
• A chair will help again. Place a straight leg on the back of a chair. Place your hands on the belt. Support on the second leg. It is necessary to squat on a supporting leg, keeping the second as straight as possible. Do at least 20 squats on each leg.
• Holding hands on any fixed object, for example, a closet, standing on one leg, take the other leg back as far as possible and lift it up, then to the side. Do 30 sets for each leg.
• Standing straight, legs together, straighten your back and rise on your toes as high as possible, then slowly lower yourself. You can do up to 50 lifts.
• Stand straight with your feet together. Raise your legs in turn, bending at the knee. At the same time, spread your arms to the sides. Raising your leg, you need to linger in this position for 15 seconds. Raise each leg 20-25 times.

The above effective exercises for slimming your legs can easily help restore your legs to their former harmony!

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