EVERY DAY AT HOME SLIMMING EXERCISE COMPLEX

The ideal silhouette is not created in five minutes, slimming is achieved through nutritional restriction and constant training of your body.

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

Slimming hand exercises for women

Beautiful and toned arms are the result of intense training. It is best to start with a slight warm-up of the arms and then move on to the main strength training. What are the exercises for slimming the arms?

Warm-up

Different types of rotations are necessarily included in the arm slimming exercises for women. First you need to raise your hands, spread them out to the sides and place them parallel to the floor. Move your hands towards you 20 times, then turn your hands towards you the same number of times. Without changing your posture, bend your elbows and twist them 20 times in different directions. Turn with straight arms, as with the "wings of a mill" in one direction and in the other, do 20 rotations in each.

Basic exercises

To complete them you will need to pick up small dumbbells. The legs of all exercises are spaced shoulder width apart.

• Raise your hands with dumbbells forward, place them in front of you, then bring them to the sides and slowly lower them. Repeat 15 to 20 times.
• Bringing your arms with dumbbells along your torso, rotate them with your palms facing 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 get a right angle. Slowly lift your bent arms so that your elbows are at shoulder level. And also slowly, gently lower them to their original position. You can do at least 15 of these exercises.
• Place your hands with dumbbells at chest level, so that they are touching. Slowly spread your arms out to the sides, straightening your elbows. Then lift it up, lower it forward and secure it again at chest level. Do this at least 10 times.

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

Exercises for slimming the stomach at home

Women tend to spend most of their workouts doing belly slimming exercises. The dream of many women is a flat, almost flat stomach. This 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. To lose weight in women, 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 chair or a sofa for this. The hands should be placed behind the head, joined and bent in turn forward, to the left, to the right. Do inclines at least 20 times.
• Lie on your back, lift your legs straight about 30 degrees. As you exhale, gently lift them a little higher, while inhaling lower your legs to the floor, but don't touch it. The hands rest on the ground alongside the body and do not detach from it when moving. To begin with, 20-30 approaches will be enough, in a week you need to increase the amount to 50 pieces.
• Still lying on your back, raise your legs, bend your knees and put your feet on the floor. Fixed this pose. Put your hands under your head. Lift your upper body about 45 degrees off the floor and lower back as gently as possible. Make at least 30 approaches.
• Continue to lie down in the same position, legs bent at the knees, first lowered to one side and resting on the floor. It should turn out that the body is straight and the legs and hips to the side. In such a twisted position, rotate the press 20 to 25 times. Then turn your legs to the other side and repeat all the actions.
• Lying position. You need to stand up on your elbows and fix the pose. Do the "scissors" exercise with straight legs. The press should be as tight as possible and feel good. Do 40 to 50 times.
• Lying on your back, straighten your legs with your arms at your sides. Slowly lift straight legs and straight arms, as well as shoulders and upper back. Keep your kidneys and buttocks on the floor. The press should be as tight as possible, twist on the exhale. Just 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 you need to do everything necessary. A series of exercises for slimming the abdomen for women can be done entirely at home.

Exercises to slim the buttocks and hips

In every weight loss workout for women, a lot of time should be spent on the hips and buttocks - one of the most problematic places that don't want to lose weight on their own. To give them elasticity, you need to put in enough effort. The complex is very simple, it is easy to carry out it at home using household items.

• Warm up. This can be done by performing 30 squats or the same number of turns in different directions. After warming up, you can start doing the main complex.
• While standing, the legs are slightly wider than the shoulders, half-squats are performed. Not necessarily at a fast pace and only with a straight back. It is important. Exhale the squats. Repeat at least 30 times.
• Slit in front and on the sides. First with the right foot, then with the left. Put your leg far forward, bend the knee, 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. Tighten the buttocks during the exercise. Do 50 of these swings in each direction.
• Lie on your back with your legs bent and your feet fixed on the floor. Hands with open palms rest on the floor. Lying on your shoulder blades, lift the lower part of the body as high as possible, firmly squeezing the buttocks. Make at least 50 climbs.
• The exercise is done standing, it is recommended to use a ball. You should squeeze it between your legs, so that it is approximately at hip level. It should be pressed 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 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, and then also to the side. Repeat with the other leg. Keep your back straight and straighten your buttocks.
• Stand up straight with your back to the wall, resting your shoulders, shoulder blades and hips on them. Squeeze the buttocks slowly 10 times first, then quickly the same number of times. Alternate slow and fast pressures. There is no limit on the number of repetitions.

Exercises for slimming legs and feet

Slender, well-groomed legs are always impressive, regardless of their owner's dress. Slimming exercises for the legs and legs will help to make them strong and beautiful.

You can warm up before these exercises by using regular squats.

A set of exercises for a woman to slim the 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 the chair with your hands. Do 30 to 40 sets.
• A chair will help again. Place one straight leg on the back of a chair. Place your hands on the belt. Press on the second step. It is necessary to squat on one supporting leg, keeping the second as straight as possible. Do at least 20 squats on each leg.
• Holding your hand on any stationary object, for example a closet, standing on one leg, bring the other leg as far as possible and lift it, then to the side. Do 30 sets for each leg.
• Stand up straight with your legs together, straighten your back and get up on your toes as high as you can, then lower yourself slowly. You can make up to 50 ski lifts.
• Stand up straight with your feet together. Lift the legs in turn, bend the knee. At the same time, spread your arms out to the sides. By lifting your leg, you need to linger in this position for 15 seconds. Lift each leg 20-25 times.

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

Taking the time to be physically active is necessary for any woman who does not want to carry extra pounds on her body. Home workouts for weight loss 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, then the effect will not make you wait long.