Exercises for accurate shape. Exercises for the perfect figure at home

The secret of the tightened body and good well-being is revealed. Its main components are proper nutrition and regular sports. Before you a complex of simple exercises, which, with regular execution, will help get closer to the dream figure.
Exercise for the perfect press

purpose
Elastic and flat belly
How to perform
Lie on the back, put the hands behind the head, the legs are parallel to the floor.
Straighten the left foot at an angle of 45˚ and tighten the housing to it, helping the right elbow and slightly raising the blades.
The loin should remain in place. Repeat the exercise 30 times in 3 clips.
Exercise for beautiful hands


purpose
Tighted hands without the effect of "wings" at the top of the shoulder.
How to perform
To do the exercise, you will need dumbbells. Stand straight, legs on the width of the shoulders.
Take the dumbbells in your hands, bend the elbows so that the dumbbells are at the level of the shoulders. Smoothly instill hands, raising dumbbells above his head.
At the top point, straighten the elbow joints.
Slowly return to its original position.
Repeat the exercise 15 times.
Exercise to strengthen the breast muscles

purpose
High breasts
How to perform
You will need a chair or phytball, as well as dumbbells. The top of the back is lying on the surface, holding the torso on semi-bent legs.
Take into every hand on dumbbells, straighten them and keep them over.
Slowly start lowering your hands behind the head, downwards. Having done a deep breath, draw the stomach during the lowering of the hands.
Returning to its original position, exhale.
Make 4 approaches by 12 repetitions.
Fine Waist Exercise


purpose
Thin feminine waist
How to perform
To increase efficiency, you can use dumbbells again.
Keep them above your head, tightly pressing your hands to your head.
Watch behind your back and spine, they must be straight.
Make slow slopes strictly along the side line of the legs.
Perform 2 approaches of 15 exercises.
Exercise for buttocks and honey


purpose
Elastic buttocks and tightened muscles hips
How to perform
Sit on the floor and hold the housing perpendicular to the floor.
With an effort, the buttocks and hips are climbing the so-called table, holding the weight in the hands.
During the exercise, draw your stomach.
Fix the POSE for 30 seconds, then return to the original position.
Repeat the exercise 30 times.
Exercise for foot


purpose
Slender legs with clearly defined embossed lines and sharp knees.
How to perform
Lie on the back, bend the legs in the knees, arrange the hands along the body.
Start lifting the body until you touch the floor only head, shoulders, elbows and feet.
Alternately straighten the right, then left leg.
Slowly lower the torso in the original position from the neck and to the belt.
Do the exercise 20 times.
Squats


purpose
Strengthening leg muscles and buttocks
How to perform
Arrange the legs wider shoulders - thus squeezing, you turn on the muscles of the inner surface of the thigh and buttocks.
Do not break off the heels from the floor, the footsteps must be located at an angle of 45˚ in different directions.
Keep track of a straight line from the nape to the tailbone, do not extend the back and do not narrow. Knees at the bottom position should not be forwarded, inside or outward - their place over the footsteps.
Perform an exercise 50 times.
Stretching


purpose
Increase the muscle tone and the mobility of the joints
How to perform
Stretching exercises should be accurately carried out, withsting each post from 10 to 30 seconds until the voltage disappears.
Sit on the floor and spread the legs to the sides.
Slowly tighten the housing forward, trying to get the right knee, also smoothly and slowly go back to its original position and stretch to the left knee. Repeat the exercise 6 times for each side.
Walking

purpose
Taut and slim body
How to perform
Correct walking contributes to the maintenance of muscles in the tone.
The back and head should be straight, see not under your feet, and go ahead.
The shoulders should be straightened and relaxed, also draw the stomach and muscles of the buttocks.
Making a step, step first on the heel, then on the sock.
The burning of fats begins after 45 minutes walk, so classes should last from 40 minutes to an hour.

Sport

Spring is not only time for changing the wardrobe. This is the period of active body preparation for the summer season.

In the struggle for the perfect body Everyone haunted their goals: someone wants to correct health, well, someone wants slim and taut to meet the beach season so that it is not shy to put on a new bikini or favorite shorts.

Here are 5 almost magic exercises,with the right execution of which your body will be transformed soon.

Only 10 minutes every day, and after a month you will not recognize him.

Exercises for the perfect figure

1. Planck

Planck is a static exercise.

This means that you do not need to move during the exercise, just hold the body in the right position. The bar is considered a basic exercise.

To perform it correctly, follow the example shown in the figure above.

Rely on the elbows, forearm and front of the foot. It is very important to keep the back completely straight. Try not to lower the waist so that the hip line was parallel to the floor.

If you are not experiencing difficulties when performing a plank, it is at least weird. You must feel the tension in almost every part of the body: the muscles of the back, abdomen, the front of the hips and the muscles of the hands.

2. Push ups (Push AP exercise)

Push up is another exercise in which literally all major muscles are involved.

Thanks to this exercise, you strengthen your body.

Perform it on the smooth floor.

Fix the body position: nand elongated straight hands hold the body for a few seconds, while maintaining also straight foot line, back and buttocks.

Slowly lower the body by beating hands in the elbows. Then, straightening hands, also slowly return to its original position. The most important thing is that exactly keep the back, buttocks and legs.

You must feel how the muscles of the abdominal press, the muscles of the hands, as well as the front muscles of the thigh.

Exercise Complex for Beautiful Figure

3. Squatches

Squats will help strengthen the muscles of the hips, the calf muscles, and also adjust the posture. In addition, this exercise will improve the overall tone of the body and contributes to the burning of fat.

Put your legs on the width of the shoulders or a little wider. Pull your arms in front of yourself and then proceed directly to the squats, keeping your head straight.

Try to do the exercise with the most straight back. Lower the pelvis until the hips are parallel to the floor (as far as possible).

4. Rack of hunting dog

Take the initial position as for the execution of the bar.

Tighten the stomach and at the same time pull one's foot and the opposite hand, while maintaining the perfect balance.

Fix such a post at least for a minute. Then slowly lower your hand and leg, repeat this exercise with the other foot and hand.

So-called Rack of hunting dogdeveloping buttocks muscles, abdominal muscles, as well as muscles in the lower back area.

5. Exercises with a lifting of the hips from the position lying

Raise the hips from the position lying is the perfect body exercise.

Thanks to him, you can develop the bridge muscles, popliteal tendons, as well as strengthen the muscles of the abdomen, back and hips.

Lie on the back, bend legs in the knees. The foot must be completely on the floor, pull the hands to the side at an angle of 45 degrees in relation to the body.

Tighten the buttocks, lift the hips as high as possible. Fix the body in this position for a few seconds. Then slowly lower the pelvis and repeat the exercise again.

This program, which includes 5 basic exercises, consists of two workouts. Perform exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:

Training 1:

1 minute plank

1 minute push up

2 minutes-squats

1 minute - Beggar Hunting Dog

1 minute-lifting hips from the position lying

1 minute planning

1 minute push up

2 Minutes - Persices

* The break between the exercises should be 10 seconds.

Training 2:

3 minutes - Planck

3 minutes-rack hunting dog

3 minutes - lifting the hips from the position lying

1 minute push up

* A break between the exercises should be 15 seconds.

Perform a complex of these exercises 6 times a week in the following sequence:

* Seat Day Make a weekend.

Week 1:

Day 1: Training 1.

Day 2:training 2.

Day 3: Training 1.

Day 4: Training 2.

Day 5: Training 1.

Day 6: Training 2.

Day 7: output

Week 2:

Day 1: Training 2.

Day 2: Training 1.

Day 3:training 2.

Day 4: Training 1.

Day 5: Training 2.

Day 6: Training 1.

Day 7: output

After you finished the second week, go back to alternating the exercises of the week 1.

The results will not make himself wait long. After 4 weeks, you will not recognize your body.

* It is worth adding that the effectiveness of these exercises will significantly increase when they are fulfilled in the complex with the correct diet.

The set of exercises for a beautiful figure consists of simple exercises, so each representative of a beautiful sex can make them. We will look at the exercises for the hips, waist, legs, chest.

Exercises for every day for an ideal figure

Harad attention

"Bicycle"

Lying on the floor, lift your legs up and move the moves similar to the ride on the bike. Try at the same time to keep the muscles of the hips relaxed. Gradually accelerate the pace of exercise. Start with 40 "scrolling" and gradually increase to 150 times. You can make a break between them. Now you know how to do the exercise "bike".

"Crossing"

Exercises are mandatory include crossing. Lying on the floor, lift your legs, bend at the knees at right angles. With the help of femoral joints, move the right leg over the left, then the left above the right. Do not forget about relaxed muscles. These were the foundations, how to do the exercise "Crossing".

"Mahi feet"

How to properly do the exercise "Mahi legs"? To do this, you will need a chair. Put it back to yourself. Holding for her, make Mas right foot forward and Block 10 times. Then the other foot. Exercise "Mahi Feet" is extremely useful for the thighs.

"Foot transfer"

Sit on the floor, go with your hands back. Bend your knees. Now we carry the bent knees first right, then left 10-20 times.

"Walking" on the buttocks

Sitting on the floor, pull the legs smoothly, lift the hands parallel to the floor. Now, lifting alternately hips, move first, then back. To begin with 2-3 meters, gradually increasing the distance. These were the main exercises for the thighs.

Exercises for the waist

Elbow-knee

Put your legs on the width of the shoulders. Hands fasten on the back of the head. Now lean forward and tap the right elbow of the left knee, then at the starting position. Now another elbow. When performing the exercise, try not to bend your knees.

Foot transfer

Lie on the floor, holding yourself on the elbows, move the right foot to the left side and touch it to the floor, return to the previous position, then with the left foot right. We described the main exercises for the waist area.

Exercises for foot

1. Pass on the parts of the stop. On socks and heels for 1 min, on the outer and inside of 30 seconds.

2. Adhering to the chair, make a way side. First one foot, then another.

3. Squate with weights. This feature can perform dumbbells weighing 1-3 kg or water bottle 1.5-2 liters

Chest exercises

1. Stand on your knees, the torso is direct. Raise straight hands up, pull, then lower the palms up, 10 times.

2. Put your legs on the width of the shoulders, raise your hands at the chest level, straighten them. Press them together, then relax and squeeze again. Repeat 10 times.

These exercises will show their results very quickly, if you are engaged in them daily.

Video materials on the topic of the article

Secrets of the perfect figure from Hollywood Stars:

Pilates for a slim figure:

Exercises with Cindy Crawford:

I wonder if there are such women who do not dream of having a beautiful and slim figure? Probably hardly. After all, this is the correct desire of a woman who wants to like himself and others around it. But how to achieve a beautiful figure, not harming to your body? After all, almost all of the favorite methods of those who want to lose weight: diet, starvation, the use of incomprehensible pills, which allegedly should help to lose weight - nothing but harm the body of a woman do not bring. Yes, maybe after fasting you will achieve the desired result, but what price ...

Each of the women wants her figure to hit everyone with his ideality. Most likely, you are no exception. In this article we will tell you how to make a beautiful figure to the girl at home, consider the set of exercises.

In order to make a figure beautiful at home, you need to improve such components of your life as:

• food;
• sport;
• external influences.

Now we will analyze all points in order.

Many women on the way to a beautiful figure want to abandon the use of bread. The rejection of white bread and pasta, of course, will have a positive effect on the process of weight loss, but still, the bread is not completely removed from the diet. It is better to simply use other less calorie types: black and rye.

Forget forbid about food from fast food restaurants!

If you want to get a beautiful figure, you must definitely refuse to eat any drinks with gas. Replace their green tea. It is very useful to drink it, because it remarkably removes toxins and slags from the body, as well as normalize the exchange processes.

Fresh fruit is something that must be present in your diet, just to eat them after the main intake of food, otherwise the process of their fermentation will begin in the stomach, and this leads to excessive gas formation. Try to completely eliminate sugar from your nutrition, replace it no less tasty, and much more useful honey.

It is also better to reduce the amount of dairy products used. As soon as you eliminate them from your diet, the results will immediately appear - the waist will become thinner.

How about oatmeal? Do you eat it? No, and very in vain. After all, it is remarkably able to "slow down" appetite. These are both wheat bran. So for the sake of diversity you can buy both.

Add sports to your life

The dream of a huge number of women of different ages was and remains flat tagged tummy. If you have a well-developed press muscle, the waist begins to seem thinner, and hips are slimmer. But the underdeveloped press leads to the emergence of such an unloved leaving or even worse than the born abdomen. And this is not enough who will like it!

What to do, so that this does not happen? Just do exercises that strengthen the muscles of the press. Or do the types of sports that lead to the tone not only the tummy, but also the whole body. For example, swimming, bicycle ride - all this perfectly burns extra calories.

Not sure what can happen? It turns out, you just need to buy a sports equipment and choose the appropriate exercises.

Stores offer a huge selection of all sorts of simulators for the house, at least the same dumbbells - stand quite inexpensive, and the effect is just a colossal. Take care what you need and go, behind your perfect body!

When you choose exercises, repel there because of which part of your body you most like to correct. Or maybe your desire just bring the body into the tone? Then all sorts of fitness lessons are wonderful. It is not difficult to find them.

Here are three simple exercises that will help you fight for a beautiful figure:

Exercise 1 : Take the original position - go to the stomach, pull your hands forward. Start raising up your arms and torso, slowly rejected. Also try to lift your legs so high as soon as you can. You just need to do 10 times, and 5 approaches.

Exercise 2 : You need to lie on the floor, bending the legs in your knees and lowering your arms along the body. Raise the pelvis, and then straighten the turn of both legs. Try to make 10 times in 3 approaches.

Exercise 3. : Also lying on the stomach, you need to bend your legs and take up your fingers to your hands. Then, flashed, pull them on yourself. Repeat the exercise 10 times. After that, bend the legs in the knees, straining the stomach and buttocks. Slowly raise from the floor of the knees about a couple of centimeters. Make 5 times, and so 3 approaches.

Very useful for skin beauty will be peeling from sugar honey. It cleans the pores remarkably and completely removes the deadly layer of the skin. After such a peeling, your skin will be shining and healthy, and the improved figure will be visible much more. You can go even further and prepare a milk-copper bath. It is necessary to do it like this: add to the liter of milk 3 tablespoons of honey, all this is pouring into the bathroom. Believe me, this "cocktail" is able to create real wonders, especially with dry skin.

Another remarkable remedy for beautiful and tightened skin is a coffee scrub. And when you will do it, you will not experience absolutely no difficulties, because everything you need is just to take a coffee thick or fresh coffee and make your body well.

If there is a pronounced cellulite on the body, be sure to buy yourself a good remedy for it. Only, of course, you should not hope that I do not do anything, but only smearing it on problem areas, you get rid of the "orange peel". It is not so, do not expect from the miracle. Cream and ointments from cellulite themselves do not give some pronounced effect, but when you align them with sports and correct nutrition, the results will come and very soon.

Take a contrast shower. It is not only an excellent weapon from stress, but also a remarkable means of prevention against the same cellulite.

Your healthy and sports look should attract a lot of attention from the male. And besides, the tightened figure and the wonderful arrangement of the Spirit will give you a truly combat mood and self-confidence. You will not have a penalty from fans!

It means that it is necessary to choose exercises easier - such that they seemed to be easy, and calories were all equal. Just such an option we offer today.

1.Marsh-1. Exercise on the whole body

Places put together so that the heels and socks almost come into contact. Hands bend in elbows. Slightly bend your knees and do not straighten them completely throughout the exercise. Now step on the spot, trying to sort out your feet as often as possible and actively swinging bent hands like when walking or running. Be sure to put your heels to the floor at every step. Make for 3-5 minutes.

2.Proke. Exercises for belly, buttocks, legs

3.Spiral. Exercise for the waist and buttocks

Stand straight, hands up in the sides. Place the left foot forward. Put the right (opposite) palm on the stomach, your stomach draw and slightly press the palm. At the same time, turn the left (towards the exhibited). It is not necessary to turn deeply, it is enough to feel the tension in the right side and the left thigh. Return to the original position, remove the palm from the abdomen and do the same in the other side. Make 3-5 times in each direction.

4. Tranches. Exercise for buttocks and hips

Stand straight, legs on the width of the hips. Foot stands in parallel. Put, bending your legs in the knees, and put your palms (at least fingertips) on the inner side of the hips. Hold in this position on the "Once or two" and return to the original position. Repeat 10-15 times.

5. Village bridge. Exercises for legs, buttocks, backs

Source position - as in the first exercise, but the hands are lowered along the body. Straightening your knees, retain one leg back on the sock, pulling it out as far as possible. Hands at this time take back, pulling out and straining, turning the shoulders and connecting the blades. Get back too Get back, slightly folding the head (but so that it does not turn it out). Return to the original position and repeat to another leg. Make 5-6 times each leg.

6. Marsh-2. Exercise on the whole body with an emphasis on the belly

The exercise is done the same as the very first steps in place. Only stepping should be on the socks, the knee rising as above. Do not forget to actively work your hands in the clock steps! Step 3-5 minutes.