An ideal figure does not arise in five minutes;Slimity is achieved through dietary restrictions and constant training of your body.
The daily application of special exercises for losing weight at home in everyday life is a great way for women to easily stay in top shape.
Arm slimming exercises for women
Beautiful and tight arms are the result of intensive training.It is better to start with a slight warm -up of the arms and only then to continue with the main strength training.What exercises are there to lose weight on the arms?
Warm up
Exercises for losing arms for women inevitably involve various types of rotations.First you need to raise your arms, spread them to the sides and place them parallel to the floor.Move your hands towards you 20 times and then turn them away from you the same number of times.Bend your elbows and rotate them in different directions 20 times without changing your position.With your arms outstretched, turn in one direction and the other like the “wings of a mill”, making 20 revolutions each.
Basic exercises
To carry them out, you have to take small dumbbells in your hand.The feet of shoulder width are apart in all exercises.
- Lift your arms forward with dumbbells, put them in front of you, then take them to the side and slowly lower them.Repeat 15–20 times.
- Sink your arms with dumbbells along your body and turn them forward with the palms.Bend your elbows and lift the dumbbells.Repeat this as often as in the first exercise.
- Hold dumbbells and bend your elbows to form a right angle.Slowly raise your bent arms so that your elbows are at shoulder height.And also slowly and carefully lower them to their original position.You can do 15 or more of these exercises.
- Place your hands with dumbbells at the chest height so that you touch.Slect your arms aside and stretch your elbows.Then raise it, lower it forward and press it back to your chest.Do this at least 10 times.
The above -mentioned exercises for losing weight in the arms are designed for women with average sporty training.For beginners in the early stages, it is therefore better to gradually increase the load - increase the number of repetitions every day.The most resilient women can do exercises to lose weight on the arms several times a day.
Exercises to lose belly fat at home
Women often spend the majority of their workouts doing exercises to lose belly fat.Many women's dream is to have a smooth and almost flat stomach.It requires special effort and regular physical activity.If possible, you can sign up for a gym with a trainer, but you can also workout at home.For women who want to lose weight, 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 lose weight on the stomach and on the sides:
- Sit on the floor and place your feet on a stable object.You can use a bed, a large armchair or a sofa for this.You have to put your hands behind your head, cross them and alternately bend forward, left and right.Make at least 20 times bends.
- Lay on your back and lift your stretched legs about 30 degrees.Carefully lift them up a little higher when you exhale, lower your legs on the floor when inhaling, but do not touch it.The hands lie along the body on the floor and do not leave it during movements.Initially, 20-30 approaches are sufficient;In a week you have to increase the number to 50 pieces.
- Still lying on your back, lift your legs, bend your knees and place your feet on the floor.Fix in this position.Place your hands under your head.Raise your upper body about 45 degrees from the floor and lower your back as gently as possible.Do at least 30 approaches.
- Stay in the same position, first lower the legs bent on the knees aside and put them on the floor.It should turn out that the body is straight and the legs and hips are on the side.Pump your abdominal muscles 20–25 times in this twisted position.Then turn your legs in the other direction and repeat all the steps.
- Supine position.You need to lean on your elbows and fix the pose.Do the scissors exercise with your legs straight.The press should be as tense as possible and feel good.Do this 40-50 times.
- Lie on your back, straighten your legs and place your arms along your body.Slowly raise your straight legs and arms as well as your shoulders and upper back.The lower back and buttocks should lie on the floor.The abdominal muscles must be tensed as much as possible and twisted as you exhale.It is enough to repeat it 30 times.
Exercises to remove the abdomen and the pages will not be easy, on the contrary, it may seem very difficult, but to achieve the goal, everything should be necessary.A series of exercises for weight loss in women can be carried out completely at home.
Exercises for weight loss of buttocks and hips
In any weight loss workout for women, it 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, it is necessary to make enough efforts.The complex is very simple, it is easy to carry out at home using household items.
- Warm up.This can be done by performing 30 squats or the same number of inclines in different directions.After warming up, you can prepare the main complex.
- In a standing position, the legs are somewhat wider than the shoulders, semi -distributors are made.Pay attention to not at a quick pace and only with a straight back.This is important.Kniebugen do when exhaling.Repeat at least 30 times.
- Lunch forward and on the sides.First with the right foot, then left.If you step a leg forward, bend your knee and keep the second straight.Sit 15 times.Similarly, repeat this with the second foot.Then also do in every direction.
- Stand on all fours and fix the position on your elbows and knees.Take each leg aside and pick them up.Strain the buttocks during the exercise.Make 50 such swings in each direction.
- Lie on your back, bend your legs and fix your feet on the floor.Rest your hands on the floor with your palms open.Lying on your shoulder blades, raise the lower part of the case as much as possible and strongly squeeze the buttocks.Do at least 50 lifts.
- The movement is carried out while standing, it is recommended to use the ball.It has to be pressed between the legs so that it is approximately at the level of the thigh.It should be compressed by the inside of the thigh.Repeat the bench press 100 times.You can also crouch in this position.Also effective training for the hips.
- For the next exercise you will need a chair.You have to kneel behind him.Holding the back of the chair with your hands, take your leg back as much as possible, do them 10 times and then also to the side.Repeat with the second leg.The back must be kept straight and the buttocks strained.
- Stand straight with your back to the wall and press your shoulders, shoulder blades, and hips into it.Start by squeezing your buttocks slowly ten times and then quickly squeeze them the same number of times.Alternating slow and fast compressions.There are no restrictions on the number of repetitions.
Exercises for losing weight on legs and thighs
Slender and well-groomed legs always look impressive, no matter what their owner wears.Exercises for losing weight on the legs and thighs will help make them strong and beautiful.
Before doing these exercises, you can warm up with regular squats.
A set of exercises for women to lose weight on 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 lift your knees and hold onto the chair with your hands.Do 30-40 approaches.
- A chair helps again.Place your stretched leg on the back of the chair.Place your hands on your belt.Support on the second leg.You have to crouch on your mainstay and keep the other as straight as possible.Make at least 20 squats with every leg.
- Hold your hands on a solid object, such as a cupboard, stand on one leg, take the other leg as far back as possible and lift it up and then to the side.Do 30 approaches on each leg.
- Stand straight, your legs together, stretch your back and put yourself on your toes as high as possible, then slowly lower yourself.You can make up to 50 lifts.
- If you stand upright, put your feet together.Lift your legs individually and bend your knee.Spread your arms on the side at the same time.If you lift your leg, you have to stay in this position for 15 seconds.Lift each leg 20–25 times.
The above effective exercises for losing weight on the thighs will easily help you return your legs to their former slenderness!
Taking your time for physical activity is necessary for every woman who does not want to wear additional pounds on your body.Home training for weight loss is suitable for women who do not have enough time for training in the gym.If you practice regularly, follow the recommendations and do it regularly, the effect will not be long in coming.