The ideal figure is not produced within five minutes. Due to nutritional limitations and continuous training of the body, a slim figure can be achieved.
A series of special exercises at home every day to reduce weight is a good way for women to easily maintain a good body.
Women's hand weight loss exercise
Beautiful and toned arms are the result of intense training. It is best to start with a mild warm-up of the arms and then do the main strength training. What are the weight-loss exercises?
Warm up
Various types of rotation must be included in the weight loss exercise for women's arms. First, you need to raise your hands, spread them to the side, and make them parallel to the floor. Move your hand to yourself 20 times, then twist your hand to yourself the same number of times. Without changing your posture, bend your elbows and twist them 20 times in different directions. Rotating with a straight arm is like rotating with a "mill wing" in one direction, rotating 20 in the other direction.
Basic exercises
To complete them, you will need to pick up small dumbbells. In all exercises, keep your legs shoulder-width apart.
- Lift the dumbbell forward, place it in front of you, then place it to the side, and then slowly lower it. Repeat 15-20 times.
- Place the dumbbell on your arm and turn your palm forward. Bend your elbows to lift dumbbells. Repeat the same number of times as the first exercise.
- Hold the dumbbell and bend your elbows so that you are at a right angle. Slowly raise the bent arm so that the elbow is flush with the shoulder. Then slowly, gently lower it to its original position. You can do 15 or more exercises.
- Place the dumbbells on your chest with both hands so that they are touching. Slowly stretch your arms to the sides and straighten your elbows. Then raise it, lower it forward, and fix it to the chest again. Do this at least 10 times.
The above arm weight loss exercise is designed for women with a moderate level of exercise training. Therefore, for beginners, it is best to gradually increase the load-increase the number of repetitions every day. The strongest women can do slimming exercises at home several times a day.
Exercise abdominal weight loss at home
Women tend to spend most of their exercise on abdominal weight loss exercises. The dream of many women is to have a flat and almost flat abdomen. This requires special effort and sports activities must be carried out regularly. If possible, you can go to the gym with the coach, but you can exercise at home. For women, the process of making a beautiful belly is very important. It is best to start with a warm-up and then perform basic gymnastics.
Home exercises to lose weight on the abdomen and side:
- Place your feet on a stable object and sit on the floor. You can use a bed, large chair or sofa for this. You need to place your hands behind your head, hold tightly and bend, and then bend forward, left, and right. Tilt at least 20 times.
- Lie on your back and raise your straight leg about 30 degrees. When you exhale, raise it slightly, and at the same time inhale, lower your legs to the floor, but don't touch it. Lie on the floor with your hands along your body and will not fall when you move. First of all, 20-30 methods are enough. You need to increase the number to 50 pieces within a week.
- Still lying on your back, raise your legs, bend your knees, and place your feet on the floor. Correct this posture. Put your hands under your head. Raise your upper body about 45 degrees from the ground, and then make your lower back as smooth as possible. Perform at least 30 methods.
- Continue to lie down in the same position, with your legs bent into your knees, first lower to one side, and then place on the floor. The result should be an upright body with legs and hips on the side. In this twisted position, swing the press 20-25 times. Then turn your legs to the other side and repeat everything.
- Supine position. You need to raise your elbows and fix your posture. Use straight legs to do the "scissors" exercise. The press should be as tight as possible and feel good. Do it 40-50 times.
- Lie on your back with your arms straight and your legs straight. Slowly raise straight legs and arms, as well as shoulders and upper back. Place your waist and hips on the floor. The press needs to be as tight as possible, twisting as you exhale. It is enough to repeat 30 times.
Weight loss exercises on the abdomen and sides are not easy. On the contrary, it may seem difficult, but in order to achieve this goal, you should do all the necessary things. A series of weight loss exercises can be carried out completely at home.
Weight loss buttocks and hip exercises
In every weight loss exercise for women, a lot of time should be spent on the buttocks and buttocks-this is one of the most troublesome places you don't want to lose weight. To give them flexibility, you need to put in enough effort. The complex is very simple and it is easy to use household items for decoration at home.
- Warm up. This can be done by performing 30 squats or the same number of bends in different directions. After warming up, you can start to do the main complex.
- In a standing position, the legs are slightly wider than the shoulders and squat. It does not have to be fast-paced, but only backwards. This is very important. Exhale and squat down. Repeat at least 30 times.
- Lean forward and to the sides. Use your right foot first, then your left foot. Extend your leg forward, bend your knee, and keep the other straight. Sit 15 times on the second leg and repeat the same steps. Then, do it in all directions.
- The limbs are fixed, fixed in position on the elbows and knees. In turn, lift each leg to one side. Tighten your hips during exercise. Do 50 such swings in each direction.
- Lie on your back with your legs bent and your feet fixed on the floor. Place your open palm on the floor. Lie on the shoulder blade, raise the lower part of the body as much as possible, and squeeze the hips hard. Climb at least 50 times.
- Exercise while standing, it is recommended to use a ball. You need to squeeze it between your legs so that it is about hip level. It should be squeezed with the inner thigh. Repeat the bench press 100 times. You can also squat in this position. This is also an effective exercise method for the buttocks.
- The next exercise will require a chair. You need to kneel behind him. Grasp the back of the chair with your hands and pull the legs back as far as possible for 10 times, then to the side. Repeat with the other leg. Keep your back straight and tighten your hips.
- Stand straight with your back to the wall, pressing your shoulders, shoulder blades and hips against the wall. First squeeze the buttocks slowly 10 times, then quickly squeeze the same number of times. Alternate slow and fast squeezing. There is no limit to the number of repetitions.
Weight loss leg and foot exercise
Slender and neat legs are always impressive, no matter what the owner's dress is. The slimming exercise of the legs and legs helps to make them strong and beautiful.
You can warm up before regular exercises.
A series of exercises for women's thin legs:
- Sit on a flat surface, such as a hard chair. Bend your legs and place a not too heavy object (books, dumbbells) on your knees. Slowly raise your knees and grab the chair with your hands. Do 30-40 sets.
- The chair will help again. Place the straight leg on the back of the chair. Put your hands on the belt. Support in the second round. It is necessary to squat on the supporting leg and keep the second leg as straight as possible. Squat at least 20 times on each leg.
- Put your hand on any fixed object, such as a closet, stand on one leg, pull the other leg back as far as possible, then lift it, and then move it aside. Make 30 sets for each leg.
- Stand up straight with your legs together, straighten your back, and raise your toes as high as possible, then slowly lower yourself. You can build up to 50 elevators.
- Stand up straight with your feet together. Raise your legs in turn and bend your knees. At the same time, spread your arms to both sides. Raise your legs, you need to stay in this position for 15 seconds. Raise each leg 20-25 times.
The above effective stovepipe exercises can easily help your legs restore their original harmony!
Any woman who does not want to add extra weight to her body needs to spend time on physical exercise. Home exercise for weight loss is suitable for women who don’t have enough time to exercise in the gym. If you practice regularly, follow the recommendations and operate regularly, then the effect will not make you wait long.