Slimming program at home for girls. Secrets of home training: an effective training program for girls

Summer is in full swing, which means that many girls face the problem of urgently getting rid of excess fat folds on the body. The most purposeful representatives of the fair sex go to gyms and fitness centers for this purpose, and those who do not have such an opportunity only sigh in dismay, complaining about the lack of time or money. Meanwhile, lose weight, tighten muscles, and even get rid of unappetizing " orange peel» on the legs and hips is possible at home, you just need to want.

Workout at home for girls

Contrary to popular belief, home workouts are not just a worthy alternative to professional gym classes, but even have a number of undeniable advantages. Let's be fair, this way of fighting for a good figure has its drawbacks. So, let's weigh the pros and cons of fitness at home.

Advantages

Minuses

Among the disadvantages of home training, we highlight:

Basic rules for classes

Home workouts will give the maximum effect if you follow the following basic rules:

1. Classes should be regular, ideally daily. Of course, with a high temperature or a severe headache, gymnastics will not be useful, but you should not look for reasons to give yourself an indulgence at least for a day. Over time, the body will get used to this regime and will require the prescribed load.
   
2. Highlight for training certain time during the day. It's better if they are morning hours immediately after waking up and before breakfast. But for pronounced owls, who feel completely overwhelmed in the morning, this regimen may seem too tiring. Adjust to your own biological rhythm, but organize your life in such a way that classes always take place at the same hours.

   Did you know? The world record for the most radical weight loss belongs to American Rosalie Bradford. Having an initial weight of 544 kg (which, by the way, is also an absolute record, at least among women), Rosalie, due to exercise and proper nutrition, selected for the patient by Dr. Richard Simons, was able to lose weight up to 136 kg, dropping, thus, 408 kg and reducing your weight by exactly four times!

3. It is best to exercise on an empty stomach. However, if evening time is chosen for classes, make sure that at least two, and preferably three hours pass from the last meal to the start of the workout. During this period of time, you can eat an apple or drink a glass of juice, but there should not be heavy food in the stomach. After class, you can eat at any time, but if you immediately saturate the body with calories "to the eyeballs", all the benefits of classes will be nullified.
   
4. The training program for weight loss is fundamentally different from training aimed at building muscle mass. In order to get rid of excess weight, you need to force only your own body to work, using its weight. No hardware should be involved in the process. In addition, static rather than dynamic exercises, as well as stretching and dosed cardio load, give the maximum effect.
5. Training should make you feel tired, but not exhausted. Adjust the intensity of your workouts in such a way as to balance between two extremes - a complete lack of effect (rapid breathing and active sweating) and the inability to stand on your feet or the feeling of a heart jumping out of your chest.
6. Experts recommend that those who want to lose weight make a program of three to four exercises for tightening different parts of the body and perform them 8-10 times in three sets, so each exercise should be performed up to thirty times during the workout.
7. The effectiveness of classes directly depends on proper breathing. You need to breathe with the diaphragm, not the stomach, and perform all exercises on the exhale. When choosing a program for yourself, be sure to pay attention to the breathing technique during each exercise, because in the end it is due to the maximum oxygenation of all body cells, including problem areas, that fat is split.
   
8. It is better to perform the exercise fewer times, but correctly. For example, if you cannot immediately lift your legs high and hold them at the required angle, it is better to limit yourself to a small angle, but the technique must remain flawless. Over time, when the muscles get stronger and tightened, it will be possible to gradually bring the angle of elevation to the desired value.

Important! It has been proven that the body burns fat best in the morning, which is why it is recommended to perform weight loss exercises in the morning.

And one more piece of advice: regular exercise is only part of a weight loss program. Without getting rid of the habit of eating fast food, eating up at night and eating any trouble with sweets, it is useless to fight fat folds on the sides!

Contraindications

If a woman is young and healthy, and her excess weight is estimated at two or three kilograms, moderate physical activity according to a specially selected program will not cause her any harm.

But when a person is truly overweight and wants to radically change his lifestyle, losing a few tens of kilograms, the implementation of this task is inevitably associated with a serious burden on the body.
First of all, the gastrointestinal tract, cardiovascular system and back react to such stress. For this reason, cardinal weight loss programs should always be agreed with your doctor.

• ulcers, gastritis;
• pancreatitis;
• colitis;
• cholelithiasis;
• other diseases of the stomach, intestines, pancreas, duodenum, as well as any pain in the abdomen;
• hernia;
• osteochondrosis;
• gout;
• problems with the spine;
• any pain in the back, neck, lower back.

Did you know? Dropped within work shift(a performance at an artist, a court session with a lawyer, an important meeting with a manager, etc.) one and a half kilograms of weight do not come from burning fat, but from dehydration. Such weight very quickly returns to normal, while such loads do not benefit a person, but harm.

Poisoning, viral respiratory diseases and other painful conditions that occur in an acute form are a reason to postpone training until the state of the body normalizes.

How to make a program

Exercise for weight loss is not just about burning calories. All techniques sports activities are based on the fact that proper physical activity should consist of several stages:

• warm-up;
• increase in heart rate to a certain level;
• maintaining the pulse at an appropriate level;
• gradual decrease in heart rate.

"Nervous work", which, as many people think, allows you to fight excess weight, in reality, has nothing to do with weight loss programs. It is for this reason that the fight against excess weight must be approached systematically, and each workout should be built in accordance with a strictly defined algorithm.

Warm up and cool down

Warm-up is the preparation of muscles for the main workout. Usually, at this stage, one or more not too difficult exercises are performed, which allow you to gradually increase the heart rate, warm up the muscles, stretch all the joints, adjust the respiratory and cardiovascular systems to the rhythm necessary for training.

Video: pre-workout warm-up and hitch For example, to warm up in a weight loss program, you can perform swing or circular movements designed to gradually develop all the muscles from the crown to the feet.

We move from top to bottom, using in turn:

• neck (rotational movements, tilts);
• shoulders (exercise "mill" with straight arms);
• elbows (rotational movements, forward swinging movements, abduction of the elbows back, hands all the time on the shoulders);
• hands (rotational movements, arms extended forward);
• upper body (tilts forward, sideways, back, sideways);
• hips (rotational movements);
• knees (with a sharp movement we press to the chest from a standing position);
• full legs (squats).

All exercises are recommended to be performed 10-15 times in each direction with a gradual increase in the amplitude and speed of movement. It is best to finish the warm-up with a short step in place with a high pull-up of the knees to the chest or jumping in place. This will warm up the whole body and increase the movement of blood flow.

A hitch is a kind of “warm-up in reverse”. The most heated muscles and rapid breathing should be brought back to normal gradually so that the transition from tension to relaxation is carried out smoothly.
If we are talking about dynamic exercises, for a hitch it is enough to perform the same actions, but at a more relaxed pace, but weight loss programs involve special final exercises.

Important! Warm-up and cool-down should take an average of 15% of the total workout time. For example, if a total of half an hour is allocated for a lesson, then five minutes of this time should be a warm-up, 20 minutes - the main workout, and finally another five minutes - a hitch.

The easiest way to cool down is to end your workout by running in place and gradually moving into a walk. Alternative option- jumping rope with a gradual decrease in speed.

Periodicity and duration

Since the training regimen at home is calculated independently, does not depend on the work of the gym and is not limited to the cost of a subscription, these favorable factors should definitely be used and practiced every day.

Sometimes they talk about four or five workouts a week, but the more days off you allow yourself, the harder it will be to keep the established rhythm, training at home, where there is no incentive and motivator.
As for the duration of the workout, it is very important to calculate it correctly. Experts say that classes should not last less than half an hour, while the maximum time during which physical exercise will give effect, is 60 minutes.

Important! The process of burning fat is started on the condition that a properly distributed physical activity is maintained for at least 30 minutes. Moreover, if this process lasts more than an hour, catabolic processes begin in the body - muscle protein breaks down into amino acids.

Muscle tissue is very important for an effective workout, without it, calorie burning will be much slower, so muscle destruction should never be allowed. The goal of weight loss is to burn fat, not protein!

How to calculate load

Often, those who want to lose weight quickly and noticeably make one serious mistake: they begin to harass themselves with maximum physical activity, balancing on the brink of the physical capabilities of the body.

Paradoxically, this approach sometimes backfires: a person begins to gain even more weight, although he continues to train.
Everything is explained very simply: any drastic change in the usual way of life is perceived by our body as an alarm signal, to which it is necessary to respond with an urgent formation of a reserve “for a rainy day”.

It is as such a reserve that the deposited fat on our sides acts! The load during training should be calculated individually, based on your own feelings.

It is important that classes at the same time:

• gave pleasure;
• caused fatigue;
• left at the end a feeling of wanting to “move mountains” rather than drop dead.

For maximum effect it is recommended to alternate "complex" and "simple" exercises in order to maintain the overall load level on average on the same bar. I wonder what's right organized training allows you to burn more calories in 30 minutes than an hour of self-torture or work at half strength.

An important criterion for proper training is the desire to practice the next day. This means that the body has fully recovered after a given load and is ready for new achievements.

The most effective exercises for weight loss

There are many very effective exercises for burning fat. Some of them are performed on special simulators, while others are equally well suited for both gym classes and home workouts.

Warm up

The following warm-up exercises are often used in the weight loss program:

1. Circular rotations of the head (the neck works, the exercise begins with the chin lowered down, then the head moves to the side, tilts back and through opposite side returns to its original position).
2. Head tilts to the right, then to the left (this exercise, by the way, perfectly burns fat on the stomach and sides).
3. We bend our arms at the elbows, with our hands we touch the shoulders, we perform circular movements with the shoulders, first forward, then back.
4. Hands are extended forward. We rotate the brushes first in one direction, then in the other direction.
5. We perform tilts forward and backward, right and left. Can be replaced by a circular movement of the body at the waist (from tilting forward to tilting back through the side and returning to the original position through the opposite side).
6. Circular movements of the pelvis.
7. Swing pulling the knees to the stomach.
8. Deep squats.

Video: warm-up If the training takes place in the gym or there is a simulator at the disposal, jogging on a treadmill or a couple of minutes at an average pace on an exercise bike is perfect for the warm-up phase. A very good and simple option is to use a jump rope, gradually increasing the speed of jumping.

Arms

To remove fat from the hands and reduce their volume at home, the following exercises will help:

To help reduce the volume of hands in the gym, for example, a device such as a rowing machine helps.

Back

In the gym to strengthen your back, you can perform the above exercises with special weights.

Belly and sides

The abdomen is one of the most problematic areas for those who want to lose weight, so it needs to be given Special attention.

The following exercises are good for this:

Various twists will help to tighten the abs and sides in the gym or gym - on an inclined downward bench, on a fitball, as well as exercises with weights.

Legs

No less claims from those who want to lose weight cause legs.

You can reduce their volume and get rid of cellulite by regularly performing the following exercises:

In the gym, to reduce the volume of the legs, an ellipsoid, an exercise bike, Treadmill and other fixtures.

Buttocks

To reduce the volume of the hips and tighten the buttocks, concentrate on the correct execution of the following exercises:

The best assistants for tightening the buttocks in the gym are the Smith machine, platforms, planks, pancake, neck, and a variety of dumbbells.

Did you know? One of better ways to make your ass elastic and toned is walking on dry sand. Getting out in the summer to the sea coast or just to the beach, do not miss the opportunity to walk around, sinking your feet in the sand, this will most favorably affect the condition of your buttocks!

1. Lying on your back, pull the leg to the stomach, count to five, return the leg to its original position. We repeat with the other leg.
2. We perform the same exercise, but, pulling the leg towards us, we straighten it, unbending the knee and holding it with the hand with inside. We count to five, at this time moving the toe towards you, then away from you. We slowly return to the starting position. We repeat with the other leg.
3. We take a sitting position, legs apart. Without bending the legs at the knee, we tilt the body as low as possible towards one leg. We return to the starting position. We repeat the movement forward, now to the center, then to the starting position and finally towards the other leg.
4. From the previous starting position, we lean forward, after which we spread our arms to the sides and try to grab the toes of our feet. If this fails, we clasp the legs in the place that the stretch allows, but in no case do we bend the legs at the knees. Count to five, return to the starting position.

Video: a hitch after a workout

Sample home workout programs

When starting to draw up a home workout plan, it is very important to correctly calculate your strengths and clearly formulate a goal. We offer exemplary sets of exercises for different cases life.

Did you know? A properly performed hitch can burn up to sixty calories.

All of them are designed for three days of classes, after which you can repeat the cycle, if necessary, slightly complicating and modifying it to suit your own needs.

For beginners and people with very large weight

In this case, it is advisable to start with 20-minute daily workouts, each day adding one minute to the original time, until the total training time is brought to 40 minutes.

The first day

Warm-up (unhurried walking with a slight acceleration, warming up the muscles in a circular motion according to the described method).

Basic exercises:

Second day

Warm-up (slow walking with a slight acceleration). Replace the main exercises with a walk. The task is to walk a distance of 2–3 km at a free, comfortable pace, while trying to maintain even, albeit rapid breathing and sweat well. Hitch (unhurried walking with a gradual slowdown).

Important! Muscle weighs more than fat. Setting a goal to lose weight, you need to focus on changing the volume of problem areas (waist, hips, etc.), and not total weight body. If, after several months of regular training, your body weight has remained unchanged, but you managed to easily squeeze into your favorite jeans, which until recently were bursting at the seams, then you are doing everything right!

Day three

Warm-up (unhurried walking with a slight acceleration, stretching the muscles in a circular motion according to the described method).

Basic exercises:

For weight loss and fat burning

The first day

Warm up.

Basic exercises:

Second day

Warm up.

The main exercises are the same and in the same sequence, only their intensity changes:

1. Three times 40 times (at the beginning, in the middle and at the end of the workout).
2. Three times 100 times with a five-minute break.
3. Twice 60 times.
4. Six times 30.
5. Twice 70 times.

Day three

Warm up.

The intensity of the basic exercises:

1. Twice 100 times.
2. Four times 60 times.
3. Twice 70 times.
4. Three times 50 times.
5. Twice 100 times.

For muscle tone

The first day

Warm up.

Basic exercises:

1. Squats (possible with dumbbells) - five times 10.
2. Raising hands with dumbbells up in front of you from a lying position - four times 15.
3. Pulling on toes from a standing position - five times
4. Rocking the press - three times 15.
5. Lunges - two times 20.
6. Stepping onto a chair - two times 10 with each foot.

Important! The number of exercises performed is indicated approximately, you need to perform them as much as possible, without violating the technique. But the distribution of forces by day for each muscle group is desirable to maintain.

Video: exercises for muscle tone Second day

Warm up.

Basic exercises:

1. Jumping (you can use a rope) - twice 75 times.

   Did you know? V Ancient Greece in order to get rid of excess weight, ... sexual abstinence was used, and the famous Hippocrates advised his obese patients to walk naked. Lord Byron, in order to achieve an interesting pallor and thinness, drank vinegar, and some of our contemporaries deliberately infect themselves with helminths for the same purpose.

2. Squats with support (standing with your back to the wall) - twice 15 times.
3. Plank - three times for 1 minute.
4. Triceps push-ups (from the back of the chair, leaning on it with the arms laid back) - twice 15 times.
5. Twisting (from a lying position, legs bent at the knees and standing on the floor, using the abdominal muscles, we pull the upper body to the knees) - three times 20 times.
6. Running with high knees to the chest - 10 minutes.

Day three

Warm up.

Basic exercises:

For strengthening muscles and developing strength

The first day. Emphasis on the legs, stomach, buttocks.

Warm up.

Basic exercises:

1. Squats - three times 15 times.
2. Lunges (you can use a weighting agent in the form of dumbbells) - three times 15 times.
3. Deadlift (can be used instead of a dumbbell bar) - three times 15 times.
4. Rocking the press - four times 25 times.
5. "Corner": lifting the legs to a right angle from a prone position - three times 15 times.

Video: workout to strengthen the muscles of the whole body

Second day. Emphasis on the chest, triceps.

Warm up.

Basic exercises:

Day three. Emphasis on the shoulders and back.

Warm up.

Basic exercises:

1. Raising arms with dumbbells to the side- three times 15 times.
2. "Cobra". Lying on your back, raise the upper half of the body up, press the lower half to the floor. We repeat three times 15 times.
3. "Swimmer". Lying on the floor and raising the upper body, as well as straight legs, we imitate the movements of a swimmer - you can change the style from breaststroke to crawl - 10 minutes.
4. Dumbbell bench press sitting on a chair(from the shoulder up) - three times 15 times.
5. Tilts to the side with dumbbells in the outstretched arms- three times 15 times.

Video: workout for arms, shoulders and back So, it is quite possible to bring your figure in order at home. All that is needed for this is regular classes that every woman can handle, even one whose day is scheduled literally every minute.

The main thing is not to be lazy and not look for concessions and excuses for yourself. However, in addition to daily active training, it is imperative to make adjustments to your lifestyle, because the key to a good shape is not only physical education, but also healthy eating and complete sleep.

Overweight and obesity are serious health problems that affect many people, including girls and women. Overweight can affect self-esteem, self-esteem and cause social problems. Fortunately, by making simple dietary changes, increasing levels physical activity, you can start to lose weight even while at home.

If you're determined to improve your figure and lose weight, but can't afford a gym membership or are shy about a crowded gym, don't worry - not going to the gym doesn't spell disaster. You can still achieve your goals in the comfort of your own home.

The positive thing about home workouts is that they are high in terms of convenience factor. If you have kids and don't want to hire a nanny, or your schedule is too hectic, home workouts solve most dilemmas. Not to mention that it eliminates any excuse for not exercising.

People often think that home workouts are for just for beginners, but this is not so, they can be practiced by people with any level of physical fitness

Because motivation can wane when you're at home, it's important to schedule your home workouts just like you would for any other workout session. Schedule a workout time - preferably at the same time each day. After three weeks of training, your body will demand physical activity on its own.

Don't forget to add variety to your workout by changing exercises or training programs. A limited set of equipment will narrow down your exercise options, but that doesn't mean you have to do the same routine day in and day out.

The more variety you can include as you progress, the better.

Be sure to warm up before each workout, and end your workout with a stretch. Don't miss it. What you do today to help you increase your flexibility will help improve your performance for tomorrow's workout! In addition, stretching good tool in the fight against cellulite.

Exercising will help you lose weight if you exercise every day.

Warm up

Before starting the exercises, it is necessary to warm up so as not to pull the muscles or tendons during the workout. In addition to the warm-up, there is one more key component to prevent injury: do the exercises correctly and have a good plan!

Why is it so important? Think of your muscles like rubber bands.

If you sit at your desk hunched over your keyboard all day, those rubber bands are almost completely unused. Now combine this lack of movement with the cold weather - your muscle groups are too tight and tight. If you start exercising right away, those cold, unstretched rubber bands can break.

In addition, warming up will help activate your central nervous system. Add "improved circulation" to the list of benefits of warming up to help you perform well with every exercise.

When your the body is properly warmed up, your muscles and joints are primed for maximum flexibility, meaning you can perform every exercise (such as deep squats) that will maximize results and minimize your risk of injury.

To stay safe and get the most out of your workout, you should always include a pre-warm-up before starting your workout.

The difference between warm-ups and stretches

The safest way to train is to slowly raise the body temperature and relax the muscles before we do anything serious. This is about the warm-up. On the other hand, stretching is done to improve overall flexibility. When the muscles are warmed up, they are in their most compliant state and allow us to stretch more than usual.

You should start with a warm-up, and then finish your workout with a stretch.

Warm-ups should be dynamic, always use active exercise For example:

• jumping;
• limb rotation;
• body rotation;
• head rotation.

Most warm-ups don't take very long, just 2-3 minutes, 5 minutes max. Warm-up exercises should focus on the muscles that will be worked during the main workout - they should include light exercises or a lighter version of the workout.

If you do not have enough time, you can refuse a certain warm-up and do the first exercises, moving more slowly, jumping lower, in general, turning the first approach into a warm-up.

The temperature of the place where you exercise matters. In winter, our body keeps most of the blood flow away from our limbs, so warming up will take longer. summer with more high temperature environment the body is already partially warmed up.

Stretching

The best time to stretch is after a workout when our muscles are completely relaxed and fully warmed up. When the muscles are really well warmed up, they show high degree of plasticity. This means that not only do they stretch, but once stretched and cooled, they maintain an increased range of motion and exhibit more flexibility.

For stretching at home, almost no equipment is needed.

Basic exercises

Some fitness trainers recommend using light weight and high repetitions for better fat burning. In fact this is not true. What you really need to do is:

• reduce the fat layer that covers your muscles;
• perform exercises with fairly large weights.

Such weights for doing exercises at home is your body. That is, you need to perform more squats and push-ups on your hands from the floor. If it is difficult to push up from the floor, you can start with push-ups from a chair or window sill.

After warming up, even out breathing, proceed to the exercises:

Start with squats. On the first day, you don't have to work hard. Do 10 squats three times. Don't sit still between sets.

After squats, do push-ups from the floor in the same way.

Now you can go to exercises for the press. If the main goal for you is to reduce the waist, then abdominal exercises can be done first after the warm-up and give them more attention.

The simplest exercise for the press at home is the following: lie face up on the sofa, grab the back of the sofa with your hands for emphasis and start lifting your legs up, and then lower them. And so do a few repetitions in three sets. This exercise has many variations. You can raise your legs, bent at the knees, or, raising your legs, keep them in weight.

Next exercise: bend your knees and lift your body, trying to reach your knees with your head.

A more difficult exercise for the press is to sit on a stool with your legs under the support. It can be a sofa or a wardrobe. Then begin to tilt your body back, then returning to the starting position. This exercise is more effective, but requires some physical preparation.

Stretch after exercise.

After a week of classes, when you start adding or complicating exercises. The first method is to increase the number of repetitions and approaches. The second method is complication. When you feel that your weight does not give you enough work, complicate the exercises. While doing a squat, then jump up. You will immediately feel the difference. When doing push-ups, try to push your hands off the floor so that you have time to clap your hands.

As for the press, just increase the number of repetitions.

These are basic strength exercises that, with the right diet, in combination with warm-up and stretching, will help you strengthen your body and lose weight. But there are many other exercises that you can include in your training program. On the Internet, you can watch online training. Just remember that you need to choose exercises based on your weight, age and physical fitness.

Remember that more is not always better. Your body does not get stronger during training, but after it.

Last but not least, exercise brings big changes to your body. Therefore, it is advisable to undergo a medical examination before you start exercising.

Weight loss program for a month at home

Losing weight in a month may seem like a daunting task, but you can do it if you work hard. The key to success is to lose weight through a nutritious diet and regular exercise.

To lose weight in one month, reduce the number of calories you eat each day by 500. Eat nutrient-dense, low-calorie foods such as:

• lean meat;
• eggs;
• legumes;
• leafy greens.

Avoid sugary foods, candy and sweets and try to drink 8 glasses of water daily.

Preparing for weight loss

You need to set a goal. Establishing a realistic weight is a great start to your weight loss plan. This will give you the opportunity to track your weight for a month.

Think about how much weight you want to lose in a month.

Without harm to health, you can lose about 1 kilogram per week. Remember, accelerated weight loss is risky and often ineffective; the faster you lose weight, the easier it will be to regain it. Only real lifestyle changes can give you effective results.

Take your measurements. Measurement is most effective method tracking your progress. It can provide information about whether your diet and exercise programs are working.

Regular weigh-in is an easy way to track progress. Within a month, you will be able to see some noticeable changes.

Initially write notes about your weight loss or health goals in your journal. Write about how much weight you want to lose and how you are going to track your progress.

Changing Your Diet

You can also take notes about what aspects of your diet or lifestyle you think you need to change. Studies have shown that people who track their food intake and exercise are able to maintain weight loss for longer.

Workout at home for weight loss

For girls, regular aerobic exercise must be included. You need approximately 150 minutes (2 hours and 30 minutes) of aerobic exercise each week. Within a month, you can make a serious contribution to fat burning.

A lifestyle or exercise that is a regular part of your life will help burn extra calories. These are the activities you do daily:

• going up and down stairs;
• doing house cleaning;
• walking while shopping, etc.

Many of these activities don't burn a ton of calories. However, when combined, they can make a significant contribution to how many calories you burn throughout the day.

Increase daily activities and movement during your monthly period.

Create a support group. Whenever you are trying to lose weight, even in a short period of time, group support is helpful. Studies have shown that people with support groups have top scores in the long run.

Repeat measurements. Compare with those you did during the first week. Keep track of your results and let small victories help you.

Reward yourself. A fun way to keep motivated is rewards. Setting up small incentives can help you stay on track in the long run. For example, you can buy yourself a new outfit when you lose your first kilo.

After a month, even if you've reached your weight goal, you may want to consider keeping up with increased activity to support your weight loss and fitness level.

If you haven't hit your monthly goal yet, keep moving. Or, if you need to, make some changes to your diet and exercise plan.

Effective home workouts for weight loss

Attention, only TODAY!

Organize your sports section so that no foreign objects interfere with you. For exercises performed on the floor, get a soft mat (not necessarily sports). Optional equipment you may not need it, but comfortable clothes and shoes are a must have. Yes, yes, even at home you need to wear sneakers to provide support for the foot and ankle. Do not forget about a sports top that securely fixes the chest.

Exercise at any convenient time - for weight loss it does not matter at all whether training will be carried out in the morning, afternoon or evening. Before the main set of exercises, be sure to perform light articular gymnastics. Stretch after your workout.

The intensity of the workout depends on your fitness level. Beginners should start with light loads and increase them slowly so that the body gradually gets used to the activity. Overweight girls should avoid high-intensity exercise, as well as jumping movements - they create an excessive load on the heart and joints.

Nutrition and women's home workouts for weight loss

To bring the body into the desired shape, you need not only exercises for weight loss, but also a well-constructed diet. First of all, calculate the daily caloric intake needed to lose weight. To do this, use a formula or calculator to calculate maintenance calories (taking into account training) and subtract 15% from it. The resulting number is your daily calorie intake.

In order not to experience hunger on a diet, limit the consumption of useless foods - fast food, sweets, convenience foods, sugary drinks. Give preference to healthy, natural food - cereals, vegetables, dairy products, fish, fruits and dried fruits.

Whatever time of day you do, try to eat no later than 1-1.5 hours before training - this way you will save yourself from nausea, heartburn, heaviness in the abdomen, pain in the side and other troubles. For your pre-workout meal, choose something that is fast-absorbing, non-spicy, non-acidic, and not too fatty. Porridge with water or milk, muesli with nuts, boiled or baked potatoes, sandwiches with vegetables or low-fat cheese are ideal.

You should not eat immediately after a workout, even if you are hungry - let your stomach “calm down” after intense body movements and wait at least 20-30 minutes. But you can and should drink water both after class and during it - physical activity removes fluid from the body, and its losses must be replenished.

Workout program for weight loss at home

A set of exercises for overweight girls and beginners

It is designed for 3 workouts per week and is focused, in addition to losing weight, to strengthening muscle corset and ligamentous apparatus, improving coordination and posture. Exercises are performed in a circular mode, in total you need to do 4 circles. Rest between sets - 30-40 seconds, between circles - 1-3 minutes.

Day I

• Squats, 15-20 reps
• Knee push-ups, 10-15
• lying down, 15-25
• "Boat", 10-15
• Side leg raises, 15-20 (each leg)

Day II

• Lunges in place, 10-12 (each leg)
• Retracting the legs back, standing on all fours, 15-20 (for each leg)
• Leg forward swings, 20 (each leg)
• "Boat", 10-15
• Leg raise lying on the back, 12-20
• , 30-60 sec

Day III

• Wide stance squat, 15-20
• Glute bridge, 15-20
• Leg forward swings, 20 (each leg)
• Knee push-ups, 10-15
• "Boat", 10-15
• Plank, 30-60 sec

A set of exercises for women who want to reduce the percentage of subcutaneous fat, but do not have excess weight

Exercises develop endurance and agility, improve coordination; they are also performed in a circular mode - do 3-4 circles per workout. Rest between circles - 2-3 minutes, between sets - 0-30 seconds. For women who have problems with joints, pressure or heart function, this complex is not suitable.

Day I

• , 8-15 reps
• Lying crunches, 15-25
• Squats, 20-30
• Plank, 40-80 sec
• Swing legs forward, 30 (each leg)

Day II

• Jumping lunges, 10-12 (each leg)
• "Bicycle", 40-80 sec
• , 8-15
• Jump rope, 20-30 reps
• Plank, 40-80 sec

Day III

• Jump out of the squat, 10-15
• Lying leg raise, 15-20
• Run in place, 20-40 sec
• Static holding the body in position, 20-40 sec
• Plank jumps with alternating narrow and wide stances, 16-20 reps

A set of exercises for girls to burn fat, and create a beautiful relief

Exercises work out the muscles that form a sexy, proportional female figure - buttocks, hips, back, shoulders, arms. This complex is suitable for those who have a set of dumbbells or elastic bands for fitness in their arsenal. However, dumbbells can be successfully replaced with bottles of water or sand.

Day I

• Plie squats, 4x10-12
• Hyperextension, 4x12-15
• Dumbbell row to the belt, 4x10-12
• Mixing dumbbells lying down, 3x10-15
• Extension of arms from behind the head, 3x12-15
• Lying crunches, 4x15-20

Day II

• Romanian deadlift, 4x10-12
• Taking the legs back, standing on all fours, 4x12-15
• Dumbbell bench press, 4x10-12
• Bending arms with dumbbells standing, 3x12-15 (for each arm)
• Raising hands through the sides while standing, 3x12-15
• Plank, 40-80 sec, 3 sets

Day III

• "Walking" lunges, 4x10 (each leg)
• Glute bridge, 4x12-15
• Push-ups from the floor, 3x8-10
• Dumbbell row to the belt with one hand, 4x10-12 (each side)
• Seated dumbbell press, 3x12-15
• Lying leg raise, 4x10-20

Style Outcome

Most difficult aspect home training for girls is discipline: either family members distract you from classes, or you yourself want to quit everything and lie on the couch with a pack of cookies. But if you manage to motivate yourself and make others respect your decision, everything else will seem easy, and training, even the most difficult, will begin to bring pleasure.

Every girl wants to have a slim figure. Moreover, it is not only beauty, but also health. Everyone knows the role physical activity in the fight against hated kilograms - it is the main one. A set of exercises for losing weight at home for girls, which we will consider further, is not just a set of exercises. By constantly repeating it and using a diet, you can look slimmer, achieve beautiful relief muscles and, of course, reduce excess weight.

Home workout rules

In order for effective fitness training for weight loss at home to give the girl positive results, you need:

1. Focus all your attention only on doing the exercises, that is, turn off the laptop and tablet, put the phone on silent mode. Also, during the lesson, try to exclude communication with children, spouse or other family members.
2. Set a strict training schedule and stick to it.
3. It is better to conduct classes to invigorating energetic music.
4. It is better to keep two lists of journals: one for exercise and the other for weight changes. They highlight the progress that has been made. These records will help to cheer you up in days of fatigue and crisis. It has been empirically established that when maintaining such journals, success can be achieved much faster.
5. If it is not possible to use a bike or pool, a wonderful addition to ensure fast weight loss, will become daily walks.
6. Each exercise must be performed correctly, strictly following these recommendations. It is very important to remember the exact technique of execution, it is the basis of the result. How to properly perform exercises at home, you can watch the video fitness lessons for weight loss, you will find such a video at the end of our article.
7. If you are thirsty during class, it is allowed to drink only water at room temperature in slow sips. During training, a maximum of one glass of water is allowed, otherwise the kidneys may work in an emergency enhanced mode.
8. Classes should be performed no earlier than 1 hour after eating and 3 hours before. This rule is optimal for your stomach.
9. And in the morning, a small one at home will especially help you before getting ready for work, you can do it under video or incendiary music.

Duration and mode

When compiling a strict schedule of classes, please note that the aerobic part must be given more than 30-40 minutes in one lesson, 3-4 times a week. Fat burning in any person begins after the consumption of stored carbohydrates located in the pericellular fluid, liver and blood, which are processed into energy only thirty minutes after the start of physical activity. Accordingly, physical exercises less than the specified duration will be ineffective for weight loss.

We also take into account the fact that in order to lose 1 kg of weight, it is necessary to burn 8000 kcal in sports. With a light loading intensity, the consumption will be 4-5 calories per minute, and with an increase in loading, the calorie discharge increases to 10-12 per minute.

The mode is supported by your motivation, and it is archival. Remember that by skipping a workout, you move the target twice as far. Being strict with yourself is the key to success. The program for a month for weight loss at home, always in front of your eyes, will become good helper to achieve the goal within the required time frame.

Inventory

Doing sports for weight loss at home compares favorably with training in a sports club - there is no need to buy an expensive subscription and need to spend money on expensive sports equipment. All you need will be: training mat, loose clothing available. The form should be taken as convenient as possible, which does not interfere with freedom of movement.

The following gymnastic equipment will help - jump rope, hula hoop, chair for special exercises. By the way, the jump rope is a fairly simple item from childhood, which greatly develops the muscles of the legs and lungs.

If you want to work out with weights, you should start using dumbbells weighing one or one and a half kilograms each.

It is best to start any workout with a warm-up, which will warm up the muscles and joints. Which, in turn, will protect against sprains and injuries. Recommendations for warming up are from top to bottom, that is, the neck, shoulders, arms, and so on, up to the feet. Or you can use your own method for losing weight, any exercise at home that suits you.

The time to warm up is 5-7 minutes. It should be noted that for an ideal warm-up, joint rotations of about 10-12 sets in each direction are suitable. With the described method, you can completely warm up the entire body.

Consider a few exercises that are effective for warming up before training:

1. First, rub your palms vigorously until they are warm. Warm up your neck, ears and face.
2. Head rotation. We do it slowly and not very deeply. We do four movements to the left, four to the right.
3. After that, we proceed to the shoulders. We put our palms on our shoulders. We rotate the joints energetically, first we do 10-20 times to the left side, then to the right - the same number of times.
4. After elbows. For which, stretching the arms perpendicular to the body, we rotate them in the elbow joints 4 times in both directions, 3 sets for each side.
5. We are working on the hands. Insert the fingers of one hand between the fingers of the other and rotate four times similar to the exercise above - 3 sets each.
6. We warm up the waist and back with circular movements around the axis - clockwise and counterclockwise. Be sure to leave the legs and hips in place without moving, only the body should turn.
7. To warm up the lower back, we rotate the pelvis, as if we were twisting a hula hoop. Perform rotations in both directions.
8. For warming up the legs, squats are optimal. They should be placed together and keep the entire foot tightly pressed to the floor.

How to calculate load

The very best and effective exercises for weight loss at home, it is carried out with the maximum allowable intensity, and the upper limit of the load is calculated from the heart rate. In other words, it is worth working at the “maximum load of the body”.

To calculate, let's take a simple arithmetic formula: subtract your age from 200. To determine the optimal “working” load, it is necessary to multiply the resulting number by a value of 0.65 or 0.85, depending on the desired load. Use 0.65 for minimum muscle loading, for upper limit and maximum efficiency– coefficient 0.85.

For example, according to our formula for a forty-year-old person, the maximum allowable heart rate is 160 beats per minute. In this case, the most effective fat burning workout is between 104 and 136 beats per minute. Therefore, when the number of contractions does not reach the lower limit, increase the load, and when the pulse exceeds the upper bar, on the contrary, reduce the intensity.

By counting the number of heartbeats, we control the load and remain at the “effective height”. This approach helps in practice to choose the best physical exercises for weight loss for your body. These simple calculations will keep your body in check.

The Best Exercises for Weight Loss

Consider what exercises you need to do to lose weight. In order to lose weight at home in less time, it is better to conduct classes according to an optimally intensive program that will contain both strength and aerobic exercise.

A good one leads to an increase in heart rate - the necessary moment for the most effective fat burning. And strength exercises contribute to an increase in muscle tone and volume, which will make up a chic relief of a healthy and strong figure.

There are two main methods of studying at home:

1. Dedicate the first day entirely to aerobic training - swimming, running, dance aerobics, cycling, hiking, in a pinch. The second, on the contrary, is to devote to the power part, loading all muscle groups.
2. During one workout, combine strength and aerobic components. For example, start a lesson with a 5-minute run in place, then give a load to the press, then another 5 minutes of the aerobic part, after that - a load on the hips, etc.

For the most effective exercises, it is worth focusing on a specific part of the body. But keep in mind that adjacent muscles are being worked out at the same time, which will significantly enhance the result of the workout. The most effective exercise for weight loss is at the highest possible level for the body.

You can choose the appropriate exercises for losing weight at home using video tutorials on the Internet (and in our article). But we recommend paying special attention to the following effective training aimed at losing weight in the most problematic places.

Buttocks

The complex is great for weight loss at home and the formation of slender, appetizing forms. While maintaining a regular load on the lower body, positive changes will form quite quickly: the buttocks will be more rounded and toned, the appearance of cellulite will decrease, and the skin will tighten. Workout for weight loss at home in the video at the end of the article will help you visualize the rules for performing these exercises.

We work on the buttocks:

• Squats- a super-effective exercise for pumping the "fifth point". Starting position - standing. The legs are wider than the shoulders, the socks are placed apart from each other. From this position, perform squats slowly, keeping your hips and buttocks in tension. Quantity - at least 10 times. With each workout, the number of approaches should be increased.
• We squeeze the ball. Starting position - sit on the edge of the chair. The feet must be separated from each other so that a fitness ball fits between the knees. The ball must be squeezed quite firmly between the legs, keeping the muscles in tension for about a third of a minute, then rest for a minute and squeeze the ball again.
• We sit with our hips on the floor. Starting position - standing vertically on your knees, put your hands on your belt. We alternately move our legs and sit on one buttock, followed by the second. Do the described exercise so much that the muscles start to hurt, but at least 5 full approaches.

Legs

Nice elastic hips are the desire of almost every girl. But a sedentary lifestyle and carbohydrate-rich foods lead to the accumulation of fat in this area.

If you are unhappy with your riding breeches, ears on the sides and other "charms" of excess weight on the hips, be sure to do the following exercises:

• Jumping out of a deep squat. It will strengthen and model the appetizing shape of the buttocks, improve metabolism and contribute to high-quality weight loss. Be sure to observe the accuracy of the technique and monitor breathing. Starting position - take an even stance, put your feet shoulder-width apart, cross your arms on chest or draw up on the back of the head with a lock. Take a deep breath and sit down so that the thighs are parallel to the floor, and you need not tear off the surface of the feet from the surface of the floor and do not distort the pelvis. If your health allows, it is better to go lower. Tighten your thigh muscles and as you exhale, jump up as far as possible. On the way back, as soon as the feet touch the surface, immediately return to the squat and repeat the movements again.

• Scissors. Starting position - we lie down horizontally, with the lower back completely pressed against the surface and weakening the neck muscles as much as possible. Raise your legs up at an angle of 90 0 and make movements that outwardly imitate scissors, changing the order: the first leg over the second, then vice versa. We repeat this exercise at least 15 times, without touching the floor with our feet.
• Mahi back. Starting position - standing at the chair, holding on to it with your hands. Draw in the stomach and begin to move the leg back to the farthest position without bending. Stay for a short time. Repeat with the other leg.
• jump rope. Jump for at least a minute. First, use the average pace, and then the maximum. Jumping rope is a simple, affordable, but very effective form of aerobic exercise, thanks to which your legs will quickly lose weight.

Stomach

Another problem area where it likes to accumulate excess fat. But quality home workouts will help you cope with it!

Great belly slimming exercises for home:

• Chair exercise. Starting position - sit down and lean firmly on a chair with your hands. Stretch your legs forward. Then you need to slowly bend them and pull them to the body. Exhale later and return the legs to the starting position. The number of approaches is 15 times.
• A bike. Starting position - lie down on the floor. Bend and raise your legs, pull to the lower abdomen. Rotate your legs forward in a circle, as if scrolling through imaginary pedals. The exercise is performed for at least one minute.
• Twisting. The initial position is to lie horizontally, the back is firmly pressed to the surface. Point your elbows away from each other, bend your legs. Inhale deeply, and raise your head with the shoulder blades, while exhaling - the starting position. We start with 10-15 approaches, gradually increasing their number with each workout.

Back

One of the best workouts for the back - normal walking. Passing daily on foot up to 6-8 km, you can not worry about the spine and the strength of the back muscles. However, with the modern rhythm of life, many simply do not have time to devote so much time to walking. Therefore, the back needs to be strengthened by exercises at home.

For strong and beautiful back muscles and graceful posture we recommend:

• Exercise for the longitudinal spinal muscles. Starting position - lying on your back, arms and legs raised up. Then, in turn, we raise from the surface of the thigh and shoulder blade, we try to “reach” to the ceiling. Only 20 repetitions.
• Upper body lift. The starting position is to lie on your stomach, connect your legs and stretch them back. Hands should be stretched forward, the gaze is directed down. Keep your head down. Tighten your arms and raise them parallel to the mat, lifting your shoulders and chest off the floor. Feet should always be pressed to the mat. Repeat the exercise 8-10 times.
• Superman with alternately raising arms / legs. Starting position - lying on a horizontal surface face down, arms and legs extended parallel along the body. Alternately raise your arms and legs as high as possible, folded crosswise. This is one repetition. Hands and feet should not touch the floor until you have done 20 reps (or as many times as you can).
• Good morning. Starting position - stand, set your feet shoulder-width apart. Lean down with a straight back. To complicate the exercise, you need to pick up additional weight (dumbbells, a bottle of water, and so on). Perform at least 10 approaches.

Arms

Exercises for weight loss in the area of ​​​​the arms and shoulders for greater efficiency are performed with weights, such as dumbbells. If they are not there, this is not a reason to worry, at home they are easy to replace with half-liter plastic bottles of water.

Consider effective fitness exercises at home for weight loss hands:

• Push ups. When performing this exercise, it is critical to maintain a perfectly straight line of the body. We go down at the entrance, we rise on the exhale. When performing the exercise, the abdominal muscles are in tension. Perform at least 5-10 push-ups in 1 set. If the exercise is difficult for you, you can start by leaning on your knees.
• Reverse push-ups. Stand with your back to the chair. Sit on a chair, resting your hands on the sides of your body. For beginners, legs can be bent. Move the pelvis over the edge of the chair, the back remains straight. Bend your elbows under 90 0, then straighten up. Exhale while exerting. Elbows are not allowed to spread or reduce. Repeat exercise - 10-15 times.
• Sun. Starting position - stand, feet shoulder-width apart, you can bend at the knees. Brushes with dumbbells clamped in them are deployed to the body. With an exhalation, spread straight arms, raising them up above your head, while inhaling, we lower them back. The arms and back are even, the surface of the foot is completely pressed to the floor.

The listed basic physical exercises can be taken as a basis for compiling your own program, you can also find a lot of different “aerobics for weight loss at home” programs on video, or you can use the complexes given in our article.

Correct completion of the workout - hitch

Stretching is essential at the end of the workout. Sitting on the floor and spreading your legs to the maximum width, you need to smoothly stretch your body forward, left, right. Next lie on flat surface and reach out with your arms and legs crossed to each other.

The hitch will help the blood to be evenly distributed throughout all the vessels, and the dangers of blood stagnation will bypass you. To calm down after a workout, you can take a little walk on the street or at least around the house.

Fat burning complex for home

Consider the training schedule for the week, take it as a basis and draw up a program for ourselves for a month. The workout is a mix, that is, it combines cardio and strength training. This approach gives efficient combustion fat and quality muscle development.

Rest in between sets - no more than half a minute. In order for the effectiveness of fat burning to be high, you need to work as quickly as possible.

The optimal set of exercises for weight loss at home for women:

• Warm up. Warm up according to the scheme proposed above or any other that suits your taste. Duration 7-10 minutes.
• Squats. Starting position - standing upright, legs shoulder-width apart, they can be slightly bent at the knees. Stretch your arms straight forward. Squatting, perform following conditions: the back is straight, do not tear off the feet from the surface, squat deeply, until the legs are bent at an angle of 90 0. It is necessary to perform 2 sets of 25 squats.
• Then you need to enable cardio.
• Push ups. Take an emphasis lying down and perform push-ups from the floor. If it is difficult, at first you can do push-ups on your knees. do 2 sets of 20 push-ups.
• More cardio. Skipping rope - 2 minutes in a row. Or a two-minute run in place.
• Twisting(Press). We lie on our back, knees bent, feet flat on the floor, hands on the back of the head. Raise the body, tearing the shoulder blades off the surface, then slowly return to the starting position. It is necessary to pay attention so that the lower back does not “leave” behind the shoulder blades. It is necessary to perform 2 sets of 25 twists.
Skipping rope - 2 minutes in a row. Or a two-minute run in place.
• Glute bridge on one leg. Lying on your back, bend your leg and put it on the surface, raise the other at an angle of 45 0. Tighten the muscles of the pelvis, raise the lower back as high as possible along with the pelvis and fix for 5 seconds. Then return to the starting position. We do 2 sets of 10 times.
• Adding cardio again. Skipping rope - 2 minutes without a break. Or a two-minute run in place.
• Side push-ups. Lying on your side, on the floor, legs are directed straight, with the hand closest to the floor, we grab the body at the waist or lay it on the cross shoulder. The second hand at this moment rests on the floor. Perform push-ups with the supporting hand, leaving the body motionless. We do 2 sets of 10 reps.
. 2 minutes on a skipping rope or running in place.
• plank. We lay down on our stomach. We bend our arms at an angle of 90 0, taking emphasis on the elbows, legs are straight. From head to toe, the body is straight - without bending down and lifting. Hold the bar for 30 seconds, perform 2 sets.
• Stretching. Stretch for 10 minutes. You can use the above complex for stretching or take any other to your taste.

Do not forget about proper nutrition

At times, you can increase the effectiveness of training for weight loss thanks to a balanced diet and taking special sports supplements. Proper nutrition for fitness, it is worth considering carefully both before and after training. It should be remembered about general rule- It is better to eat more often, but less.

The main principles of nutrition:

• abstinence from alcohol - it helps the accumulation of body fat;
• removal from the diet of foods high in oil, sugar, fat, replacing them with a healthier alternative;
• emphasis on foods rich in proteins;
• fruits and vegetables are required;
• the use of special supplements for weight loss. Fat burners have been shown to be effective and improve training results for many years.

If you are determined to do gymnastics for weight loss at home, be sure to adhere to next rules:

1. Set a clear goal (for example, to lose weight by 2 sizes), outline an execution plan and clearly stick to it. Otherwise, the initial motivation can quickly fade away.
2. Don't expect super fast results. Even the most intense training will begin to “reflect” in the mirror and on weight, at least after 1-2 weeks.
3. During the lesson, do not be distracted by extraneous matters. Focus fully on your workout and pay maximum attention to the quality of the exercises. This is the only way you can effectively work out the muscles and avoid possible injuries.

Good luck!

Video

An excellent set of exercises for weight loss at home you will find in this video.

A lean body, health problems, and even depression are all consequences of an inactive daily routine.
Sports have their advantages:

• You strengthen your immunity.
• Correct your figure.
• Make your body elastic.
• Normalize sleep.
• Charge with positivity.

You don't have to go to the gym to keep your body in good shape. Most exercises can be done at home with minimal equipment. The most important and key factor will be your desire and motivation to become better and prolong your youth.

We will draw up a weekly training program for girls, with the help of which we can quickly achieve the desired result. Classes will be intense and regular..

The training plan for the week is as follows:

Important: Each workout should start with cardio. It can be both running and. Also, the following home girls can also perform for weight loss.
After running, you should thoroughly stretch your muscles so that you do not pull them during training. In order to start the fat burning process, your workout must last at least 30 minutes.

A set of exercises that can replace running, perform at the beginning of each workout. Do each exercise for 40 seconds and leave 40 seconds to rest in between. All exercises are performed at the maximum pace.

jumping with clap- we spread our legs wide, lower our arms along the body, keep our back straight, tear off our feet and clap above our heads, jump up and clap again.

Plank with a jump- we become a plank, we hold our palms under our shoulders, the starting position is lying down, straighten our arms to the top, feet together, the back is even, without deflections in the lower back. Alternately, we step forward and backward with our hands, starting with the right palm, while simultaneously jumping with our feet to the sides.

Lunges to the side with a swing

• We put our feet shoulder-width apart;
• we lunge to the side, the knee does not go beyond the toe;
• starting from the floor, we do a swing, we try to keep the leg parallel to the floor;
• Then repeat on the other leg.

Repeat exercises for 3-4 circles.

Workout 1

. You will work out everything below your belt: the most problematic female areas, the top of the buttocks, the riding breeches area, the inner thighs. All this must be done in intensive mode, without weights.
For exercise you will need:

• mat.

Side step squat

(20 reps one way and 20 the other, 2-3 sets)

1. Starting position - legs together, take a step to the side and evenly lower into a squat.
2. We return to the starting position and the same on the other side.

We follow all the rules of squatting technique.

• Sit down parallel to the floor. The knees do not go inward; when squatting, we push them outward.
• Don't lean on one hip. We keep our back straight.
• Slightly tilt the body forward, but do not bend the spine.
• The lower back should be in tension, arms out in front of you to create a natural balance.

Lunges "Curts" in place

(20 times on one leg and 20 immediately on the other, 2-3 sets)
- one of the best exercises that pull the buttocks up.

1. We perform on the spot, without taking a step either forward or backward.
2. It is very important to keep the hips straight, not to turn the pelvis.
3. We crossed our legs, the pelvis “looks” forward, and go down.
4. In order for the buttocks to work, observe all the nuances: the knees should not go forward, the back should lean slightly forward.

Forward bends on straight (conditionally) legs

1. We bend the legs quite a bit and fix at this angle.
2. Do tilts of the straight body forward.
3. The loin is fixed.
4. We hold our hands in front of us.
5. The center of gravity should be on the heel.
6. The feet are parallel and not at a great distance from each other.
   Do it at an intense pace.

Leg swings lying on the mat

(20-50 reps, 2-3 sets)

1. We lie down on the mat, starting position on the back.
2. Legs bent at the knees, socks pointing down.
3. We straighten our legs up, straining them, scatter, collect and return.

• Make sure that when the legs are straightened, they are tense, make the movement clearly.
• When unbending, the front of the thigh is worked out, while swinging - the inner part.

Raises the hips up lying on the floor on the stomach

(20-30 times, 2-3 sets)

1. Starting position lying on the stomach, legs bent at the knees at a right angle, heels together, socks apart.
2. We put our hands in front of us on our elbows.
3. We try to completely cling to the floor in order to concentrate everything on the buttocks.
4. Straining the buttocks, we tear off the hips from the floor, we do everything on the exhale.
5. We try to fix a little at the top.

Workout 2

Back workout. We remove fat folds and strengthen muscles.

For work you will need:

• 2 dumbbells of 1.5-2 kg;
• the longest stick you can find (mop);
• chair.

(25 reps, 2-3 sets)

1. I put a stick on my trapezoid.
2. We put the legs slightly wider than the shoulders, the back is even.
3. We slowly lean forward.
4. You can bend your knees a little.
5. Do not fully straighten your back.
6. The lower back works and the hamstrings are worked out.

dumbbell lift

(for each hand 15 times, 2-3 sets)

1. We rest our knee on a chair, the arm is straight, we take a dumbbell in the second hand.
2. The arm with a dumbbell and the back are relaxed, the shoulder blades are open, not reduced.
3. Try to raise the elbow of the arm with the dumbbell as much as possible up (to the chest), at this time we squeeze the shoulder blades (bring them together), then lower and again raise the elbow with the dumbbell to the top.

The back is being worked on.

Mahi to the sides

(20 reps, 2-3 sets)

1. We sit on a chair, take two dumbbells, tilt the body forward and lower the dumbbells down.
2. We straighten our arms to the sides and lower them. The back and arms work at the same time.

(20 times, 2-3 sets)

1. We become even, feet shoulder-width apart, we take dumbbells in our hands.
2. We tilt the body forward, lower our hands with dumbbells down, then pull them towards us.
3. Watch your elbows: they should go back. Dumbbells almost touch the chest.

(20 times, 2-3 sets)

1. Starting position standing, feet shoulder-width apart, dumbbells in hands.
2. We tilt the body forward and lead the dumbbells along the thigh to the bottom.
3. The back is straight, the pelvis moves back.

Pushups

(15 times, 2-3 sets)
All muscles are being worked out.

Workout 3

Abs and full body workout. can be performed at the beginning or end of each workout.

Classic squats

(40 times, 2-3 sets)

Important so that your knees don't go over your toes.

Lifting the body from a prone position

(50 times, 2-3 sets)

Scissors

(50 times, 2-3 sets)