Learn these exercises and you'll never pay for a gym membership again.
You can exercise anywhere using only your own weight.
We suggest exercises that use only your body weight as resistance, such as push-ups and lunges. They do not require the necessary equipment.
These movements are a staple in many high-intensity workouts. These workouts are intense and fast.
You get through the exercises quickly in less than 30 minutes. This means you can be in great shape without having to go to the gym, spend hours working out, or use special workout equipment. (Seriously, it's science.) Enough to know correct movements.
Here's a list of exercises created by personal trainer and exercise physiologist Albert Matheny.
These 12 exercises are important for those who want to exercise anytime, anywhere.
The trainer also gives 9 workout options that are combinations of these movements. You can use these 12 exercises as building blocks for a variety of fast, high-impact workouts that are possible anywhere.
Some of these movements come with instructions on how to make them more comfortable. Just try to perform movements that don't have " facilitating» instructions as best as possible. Know that it is better to do just a few repetitions of each movement perfectly, rather than doing many movements incorrectly.
Once you've mastered these exercises, learn how to combine them into a full 20- or 30-minute workout.
1. Push-ups
What to do:
- Place your hands directly under your shoulders.
- Place your feet shoulder-width apart.
- Maintain a plank position. Your body should be straight from the back of your head to your hips.
- The neck should be in line with the shoulders.
- As you lower, keep your elbows close to your body.
- Sagging or protruding buttocks.
- Tilt your head up or down.
- Allow your shoulders to rise toward your ears.
How to make it easier:
- Place your feet wider for better stability.
- Perform push-ups as described above, but instead of a plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.
2. Plank
How to do:
- Place your hands under your shoulders, or slightly wider.
- Tighten your gluteal muscles.
- Your body should be in one line from head to toe.
- Tighten your chest.
- Tuck your chin.
- Direct your gaze to the floor.
- Lifting or sagging of the buttocks.
- Raise your head.
- Staying in a position if your body is not in a straight line is only a good exercise if you do it correctly.
How to make it easier:
- Hold the position for a shorter period of time.
3. Bridge with the buttocks
How to do:
- Lie on your back.
- Place your feet on the floor, shoulder-width apart, toes pointing forward, with knees bent.
- Tighten your stomach.
- Push through your heels and lift your hips off the floor.
- Stop controlling your abdominal muscles.
- Raising your hips too high. Your hips and back should be in a neutral position.
4. Spider Lunge
How to do:
- Starting position: as for push-ups.
- Place your right foot near the outside of your right arm.
- Land on your entire foot.
- Return to the starting position.
- Repeat with the other leg.
- Maintain a firm plank position.
- Allow your shoulders to move out of line directly above your hands.
- Sagging hips.
5. Plank - knock
How to do:
- Start in plank position.
- Lightly tap your left shoulder with your right hand.
- Return your hands to plank position.
- Repeat the exercise with the other hand.
- Maintain a plank position with your torso and glutes tight.
Shift your weight as you tap your shoulders.
6. Squats
How to do:
- Place your feet somewhere between hip-width and shoulder-width apart.
- Spread your toes as needed to be flexible as you move.
- Keep your back straight.
- Look forward and slightly up.
- Make sure your knees are in line with your toes.
- Squat down as deeply as possible.
- Bend your knees inward.
- Raise your heels off the ground.
- Shift your weight to your toes.
How to make it easier:
Squat shallowly if you find it difficult to squat or have discomfort when standing up.
7. Lunge to the side
How to do:
- Keep your back straight and chest up.
- Shift your weight to your midfoot and heel.
- Lunge as low as possible.
Keep your knees in front of your feet.
8. Jump Squats
How to do:
- Squat down until your thighs are parallel to the floor.
- Keep your chest up.
- Keep your arms straight out in front of you when you squat and push them behind your back when you jump.
- Jump as high as possible.
- Exhale as you jump.
- Land softly.
- Allow your knees to move out of line with your toes.
- Shift your weight to your toes while squatting.
9. Jumping Lunge
How to do:
- Lunge as low as possible without your back knee touching the floor.
- Keep your torso upright.
- Distribute your weight evenly between your front and back legs.
- Jump to switch the position of your legs - the front leg goes back and the back leg goes forward.
- Coordinate your arm movements so that your front arm moves forward as your opposite leg lunges back.
- Land softly.
- So that the knee touches the floor.
How to make it easier:
Don't rush - just do regular lunges.
10. Single leg lift
How to do:
- Keep your back straight.
- Distribute your weight evenly on the leg you're standing on.
- Raise one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
- Pull yourself back to a standing position using the hamstring (back) of the leg you are standing on.
- Keep your head in a neutral position.
- Reach toward the floor with your fingertips: This bends your back. Instead, focus on keeping your back flat and locked through your hips.
- Try to touch the floor if flexibility does not allow.
- Change legs on every rep. Do the exercise with one leg for one set, and then switch to the other leg for the next set.
11. Reverse Lunge
How to do:
- Starting position: stand straight.
- Step back with one foot.
- Keep your front knee at a 90-degree angle.
- Keep your chest up.
- Distribute your weight evenly between your front and back leg.
- The knee of the back leg can lightly touch the floor.
- Push through the heel of your front foot to stand up.
- Coordinate your arm movements so that your hand is in front as your opposite leg lunges back.
- Shift the weight of your front leg onto your toes.
- So that the knee moves to the side.
- Allow the front knee to bend inward.
12. Walking on your hands
How to do:
- Your legs should be as straight as your flexibility allows.
- Keep your back straight.
- Bend at the waist and place your hands on the floor in front of you.
- Keep your chest straight as you walk your arms forward until you are in a plank position. Then walk on your hands in the opposite direction and stand up.
- Tighten your hips and dig your heels into the ground as you walk back on your hands.
- Walk your arms past the plank position.
- Sagging hips.
- Swing from side to side from the hips.
- Raise your shoulders up towards your ears.
How to make it easier.
- Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work on keeping your legs straight.
- To turn these exercises into a full workout, follow one of these guides.
- You can mix and match exercises to make your own workout.
What to do now with all this?
Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each below). Remember that each movement must be performed properly and with a full range of motion.
Training.
30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.
- Movement 1: 30 seconds
- REST: 10 seconds
- Movement 2: 30 seconds
- REST:: 10 seconds
- Movement 3: 30 seconds
- Repeat the sequence 10 times.
You can combine exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the mornings or in the evenings after work.
1. walking in place, raising your knees high, for 25-30 seconds. For the first four steps we inhale, for the next four we exhale;
2. We spread our legs wide, bend our right leg, bend three times springily towards the toe of our left, straight leg. Perform 4-6 bends on each leg;
3. We spread our legs, perform circular movements with the pelvis, while retracting and protruding the abdominal wall. Repeat 6-8 times in each direction;
4. stand with your hands on your stomach and perform springy squats three times in a row, pressing on the abdominal wall with your hands. Repeat 16-20 times;.
5. We stand on one leg, move the other one to the side, hold the back of the chair with our hands, make circular movements with the leg, if possible, with a large amplitude, first in one direction, then in the other direction. Repeat the exercise with each leg 8-12 times;
6. We stand on our toes, holding the back of the chair with our hands, and perform springy movements, bending and straightening our legs at the ankle joints for 15-20 seconds. 7. squat.
Very effective not only for the butt, but also for the thighs. For an effective result, you can do half squats, as if trying to sit down on a chair. Stretch your arms out in front of you. Start with 20 squats and gradually increase to 40-50 at a time.
8. sit on your butt. Cross your legs in Turkish style.
Roll from one side to the other.
(Breaks fat and cellulite on the butt, making it smooth and firm).
9. lie on your back, bend your legs, sit down, then, straightening them, bend forward twice, trying to touch your knees with your face, after which we lie on your back again. Repeat 12-16 times;.
10. Tighten your buttocks. Stand straight, hands free or on your belt, feet shoulder-width apart. Tighten your buttocks as hard as possible, hold in this position for 5-7 seconds, then relax for 2-3 seconds and tighten your buttocks again. Do 12-15 reps. 11. Starting position - sit on the floor, stretch your legs forward, rest your hands on the floor from behind. Raise your right leg, place it behind your left leg and bend it, touching your toes to the floor. Straighten your leg again and return it to a similar position. Change your leg. Perform the exercise 20 times with each leg.
12. starting position - lying on your back. Place your arms behind your head and lift your legs above the floor so that they form an angle of approximately 30 degrees with the surface. Imagine that you are pedaling a bicycle. Do this exercise for 1 minute.
13. Lie on your back, bend your knees.
Raise your pelvis and hold it for 20 seconds. 15-20 Times.
(Strengthens the back muscles, pumps all abdominal muscle groups.
14. Stand on your knees and hands. Bend your leg, pull it towards your chest, then extend it, try to hold it in this position for a few seconds. Perform 30 times on each leg. 15. Grasp your right knee with both hands and gently pull it towards your chest, holding this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.
16. Lie on your back, lift one leg up. Grasp your foot with your hands and pull it towards you. Repeat the same with the other leg. Perform 2 times on each leg.
We perform gif exercises (17-21).
Addition to morning exercises (load on the hips, against the ears).
1. to perform the exercise, you need to rest your hands on the wall and swing your leg, to the side and forward - about 20 times, after which, change your leg and continue the exercise with the other leg.
2. squats. To begin with, you need to squat simply, without weights. As the muscles get used to the load, you can make the exercises a little more complicated. One option is squats with one leg raised. You need to do this several times, then change legs.
3. Jumping also helps reduce fat deposits on the thighs. To begin with, a hundred jumps will be enough, but gradually you need to increase the number and try load variations. One option is to jump on both legs, then on one, alternating legs.
We stand up, legs apart, move our arms to the sides and back, bend - inhale, then lean forward, arms relaxed - exhale. We repeat 3-4 times and finish the morning exercises.
Read more articles about sets of exercises for losing weight at home
This set of exercises is aimed at strengthening the muscles responsible for the formation of an ideal figure: toned buttocks, elastic hips and a flat tummy. It is possible to find the body of your dreams at home, if you are not lazy and follow two important conditions:
- Perform this set of exercises for an ideal figure 2-3 times a week.
- Follow the principles of healthy eating.
Before you begin the main exercises, warm up your body and prepare it for work. Warm-up should include any aerobic work: running in place, jumping rope, as well as joint gymnastics and smooth rotational exercises.
Monitor your breathing throughout the workout: make effort as you exhale and relax as you inhale.
When performing exercises, focus on your physical capabilities. If it is difficult for you to perform an exercise, then make it easier: change the amplitude of the movement or reduce the number of approaches.
Gradually increase the load using additional weights, additional approaches, adding dynamics or changing the amplitude.
Lunges with dumbbells
Effect: strengthening the buttocks and thighs.
Performance: stand straight, place your feet shoulder-width apart. Lunge with your right leg, making sure your knee does not fall forward. Try to go lower and try to shift your body weight to your front leg.
Processed with MOLDIV Relief: If you have difficulty maintaining your balance, hold onto the back of the chair with one hand.
Complication: lunge onto a small hill. This will help stretch the buttocks and hamstrings further.
Quantity: 3 sets of 10-15 repetitions on each leg.
Weight dumbbells: 2-5 kg
Crunches
Effect: strengthening the abdominal muscles
Performance: lie on your back, bend your knees, place your hands behind your head. Perform twisting using your abdominal muscles. Don't strain your neck.
Processed with MOLDIV Relief: Cross your arms over your chest or reach them forward.
If you straighten your legs, it will be somewhat easier to perform. It is better to place them under a support or ask them to hold them.
Complication: performed with additional weight on the chest or behind the head.
Quantity:
Additional weight: 2-5 kg
Side plank
Effect: strengthening the muscles of the abs, back, buttocks and hips.
Performance: lie on your right side. Tighten your abdominal muscles and lift your pelvis up, focusing on your feet and the palm of your right hand. Maintain a straight line, keep your legs straight, don't sink your pelvis.
Relief: performing a side plank with emphasis on the forearm.
Complication: simultaneous raising of the left arm and left leg; dynamic movements of the pelvis up and down.
Quantity: from 20 seconds to 2 minutes
Pushups
Effect: strengthening the shoulder girdle, chest and back
Performance: Take a horizontal position with support on your toes and palms. Align yourself in a straight line parallel to the floor line. Place your hands under your shoulder joints, with your palms facing forward. Bend your elbows and slowly lower yourself down, returning to the starting position.
Relief: performing push-ups from your knees, from a wall or from a bench.
Complication: push-ups with clap
Quantity: 2-3 sets of 8-12 reps
Squats
Effect: strengthening the thighs and buttocks
Performance: stand straight, place your feet shoulder-width apart, point your toes to the sides. Bend your back, look forward. Perform a squat until your thighs are parallel to the floor line. Make sure your knees do not go beyond your toes. Push your heels off the floor and return to the starting position.
Relief: do shallow squats
Complication: performing with weights (with dumbbells, with a barbell on the shoulders)
Quantity: 2-3 sets of 10-15 reps
Gluteal bridge
Effect: strengthening the buttocks and hamstrings.
Performance: Lie on your back, bend your knees, place your arms along your body. Squeeze your buttocks and lift your hips all the way up, while maintaining a straight line with your body from your shoulders to your knees. Fix the position at the end point for 1-2 seconds, return to the starting position.
Relief: find a lifting amplitude that is comfortable for you
Complication: performing with additional weight on the hips, lifting from a bench, lifting with one supporting leg. Performing the exercise in dynamics: bringing and spreading the knees.
Quantity: 3 sets of 10-15 repetitions.
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The secret of being slim has long been revealed. The main components in the difficult fight against excess weight are proper nutrition, a healthy lifestyle, exercise and willpower. We will tell you how to get an ideal body in just 20 minutes a day by performing 10 main exercises
Maximum efficiency
Fitness trainers recommend exercising regularly in the morning - half an hour after waking up and on an empty stomach. To obtain a noticeable result, you should not concentrate on one problem area, but approach the issue comprehensively. The goal of an “ideal body” is achievable by systematically repeating 10 exercises for each muscle group. Each exercise must be repeated 15 times in 2-3 sets. After several months of regular intensive training, your shoulders will become more graceful, the curves of your waist and hips will be smoother, and your gait will be easy and confident.
Exercises for the neck and double chin
Target: a thin neck without wrinkles and a double chin.
Fading neck skin and the presence of a double chin externally add more than five years to a woman’s age. If other problem areas can be visually disguised with the help of properly selected clothing and shapewear, then a closed neck area in most cases is a clear hint of a problem. Straightening your chest, place your palms on your shoulders and try to pull your neck upward as much as possible, while simultaneously pressing your fingers on your shoulders. Make sure your shoulders remain motionless. Inhale, count to 10, exhale. Repeat the exercise 15 times. Relax your body and lower your arms to your sides. Bend your head forward as low as possible, then make a smooth turn to the left, bend your neck back, then onto your right shoulder and again onto your chest. Now repeat the exercise in the opposite direction. A set of exercises will help you get rid of a double chin. Place your fists under your chin and, overcoming the resistance of your hands, open your mouth. Repeat the exercise 15 times.
Exercises for beautiful hands
Target: thin arms without a “wing” effect at the top of the shoulder.
Exercises for the biceps (front muscles) and triceps (back muscles) will help to properly pump up the arm muscles and achieve a chiseled relief. For these exercises you will need dumbbells weighing 1-2 kg. Hold a dumbbell in each hand and place your feet shoulder-width apart. Alternately bend your arms towards yourself and straighten them. Do three sets of 20 reps for each arm.
The next exercise is performed while sitting. Sit on a chair, take a dumbbell in one hand and begin to slowly bend and straighten it. Repeat the exercise until you feel tired, then change hands. With one hand, lean on the bench so that your body is parallel to the floor. In the other one, take a dumbbell. Bend and straighten your arm with a dumbbell, be sure to ensure that the upper part of your working arm does not come off your body.
Another exercise is also performed while sitting. Take dumbbells in your hands, bend your elbows so that the dumbbells are at shoulder level. Smoothly extend your arms, lifting the dumbbells above your head. At the top point, fully straighten your elbow joints. Slowly return to the starting position. Repeat the exercise 15 times.
Exercises to strengthen the pectoral muscles
Target: high chest.
Women's breasts consist predominantly of fatty tissue, so every kilogram, plus or minus, affects its shape and elasticity. Exercise cannot make your breasts firmer, increase their size, or change their shape because they lack muscle fibers, but regular exercise will help strengthen your pectoral muscles and can lift your breasts. For this exercise you will need a chair or exercise ball. Lie with your upper back on the surface, keeping your torso on bent legs. Take a dumbbell in each hand, straighten them and hold them above you. Slowly begin to lower your hands behind your head, as far down as possible. Taking a deep breath, draw in your stomach as you lower your arms. Exhale as you return to the starting position. Do four sets of 12 repetitions.
Perfect abs
Target: elastic belly.
To achieve ideal abs, it is important to remember that, in addition to exercise, reducing belly fat can be achieved by reducing the caloric intake of your diet. Drink more water, give up bad eating habits - fast food, sweets, flour products, and start doing abdominal exercises. Lie on your back and bend your knees, place your feet together, clasp your hands at the back of your head. Raise your body towards your knees, slightly lifting your shoulder blades off the floor. The lower back should remain in place. Repeat the exercise 30 times in 3 sets. Lying on your back, bend your knees and lift your hips so that they are perpendicular to the floor, with your arms extended along your body. Using your lower abdominal muscles, pull your knees and pelvis toward your chest, lifting your pelvis completely off the floor. Repeat the exercise 30 times in three passes.
Exercises for a thin waist
Target: thin waist, visually emphasizing femininity.
Properly performed bends effectively help get rid of extra centimeters in the waist area. With your hands together, slowly bend in different directions. Watch your back - it should be straight, bends should be done strictly along the side line of the legs. Do two rounds of 15 exercises.
The next exercise is bending forward and backward. Place your hands on your waist, stand straight with your feet shoulder-width apart. Inhale and slowly bend forward with a straight back, hold in this position for a couple of seconds, return to the starting position and bend your lower back back, then hold again. Do 2 sets of 15 exercises.
Exercise "Mill". Take an inclined position, legs should be straight, back straight. Start moving your arms like a mill in different directions. In this case, one hand should be as close to the leg as possible, the second one should be high above the head in a straight position. Do the exercise in two sets of 15 swings with each arm.
Exercises for buttocks and thighs
Target: firm buttocks, smooth skin without cellulite.
The mission can be accomplished with the help of a set of exercises for the buttocks, hips, lower back and back. Sit on the floor and keep your body perpendicular to the floor. With strength in your buttocks and thighs, rise up into tabletop pose, supporting the weight in your arms. Tighten your stomach during the exercise. Hold the table pose for 30 seconds, then return to the starting position. Repeat the exercise 30 times.
To perform the Swallow exercise, stand up, swing your right leg back, shifting your weight to your left, and lean your body forward. Stay in the stance for 30 seconds. Move your right arm to the side, while simultaneously twisting your chest slightly. Abduct and return your arm to the starting position about 20 times, then repeat the exercise on the other leg. Do two sets of 40 reps.
Leg exercises
Target: beautiful slender legs with clearly defined relief lines and sharp knees.
Lie on your back, bend your knees, place your arms along your body. Begin to lift your torso until only your head, shoulders, elbows and feet touch the floor. Slowly lower your torso to the starting position from your neck to your waist. Do the exercise 20 times.
Stand straight, spread your feet shoulder-width apart, place your hands on your hips. Keep your back straight, inhale and bend your knees to a right angle, as if sitting on the edge of a chair. When performing the exercise, your back should lean slightly forward, but remain straight. Hold at the bottom point for a couple of seconds and exhale and begin to rise up. Without straightening your knees, repeat the exercise 10 times.
Squats
Target: strengthening the muscles of the legs and buttocks.
Squats engage the ankle, knee and hip joints and strengthen the knee tendons. One of the most beneficial exercises for burning fat can cause irreparable harm to health if performed incorrectly. When squatting, make sure there is a straight line from the back of your head to your tailbone, and do not arch your back or slouch. The knees in the lower position should not protrude forward, inward or outward - their place is above the feet. Don't lift your heels off the floor. Watch your breathing and perform squats calmly. Spread your feet further than shoulder width apart - this way, when squatting, you will engage the muscles of the inner thigh and buttocks. The feet should be positioned at an angle of 45˚ in different directions. Perform 50 partial squats. Then take dumbbells and do 15 more squats. Due to the additional weight, you will create the necessary load on the muscles.
Stretching
Target: maintaining tone and increasing muscle plasticity and joint mobility.
Stretching, like squats, should be performed carefully. Hold each pose for 10 to 30 seconds until the tension disappears. If the pain does not go away, then the stretching was too strong and the exercise should be stopped or weakened. Don't hold your breath. Stand up straight, spread your legs slightly and bend them at the knees. Raise one arm up and stretch as far as possible. Lower your hand down and perform the exercise with the other hand. Repeat the exercise six times.
Stand with your back to the wall, place your palms behind your back and lean them against the wall. Squat down slowly, sliding your palms down the wall. Hold the pose for 20 seconds and repeat the exercise six times. Sit on the floor and spread your legs to the sides, clasp your palms at the back of your head. Slowly tilt your body forward, trying to reach your right knee, also smoothly and slowly return to the starting position and reach for your left knee. Repeat the exercise six times on each side.
Lie on your back and pull your legs straight towards your head, try to clasp your feet with your hands. Hold the position for 20 seconds, then slowly lower your straight legs to the floor. Repeat six times.
Walking to burn calories
Target: fit and slender body.
Proper walking helps maintain muscle tone. It is not recommended to do walking exercises to burn calories on the way to work - set aside time for these sports activities after a working day or on weekends. Walk correctly: your back and head should be straight, look not at your feet, but only forward, your shoulders should be straightened and relaxed, also pull in your stomach and buttock muscles. When taking a step, step first on your heel, then on your toe. Avoid the elevator if your apartment or office is located lower than the 15th floor. Walking upward will strengthen the muscles of the buttocks, calves, front and back of the thigh. Make sure your back is as relaxed as possible while walking. The “weight walking” exercise is aimed at strengthening the gluteus minimus and gluteus maximus muscles. Squeeze your gluteal muscles as you lift your foot off the ground for the next step. Fat burning begins after 45 minutes of walking, so on average you need to walk from 40 minutes to an hour. 10 minutes before you start walking and immediately after finishing your exercise, you should drink one glass of still water. Every 15 minutes while walking you should drink a couple of sips.
To achieve this goal, you need to change your diet, start playing sports, and also use some external means. Today we will explain each of these points.
How to eat right for a beautiful figure at home?
Very often, in an effort to achieve an ideal figure, girls exclude bread from their diet. Of course, giving up pasta and white bread will have a very positive effect on the process of losing weight. At the same time, there is still no need to completely exclude bread from the nutrition program. You just need to switch to low-calorie varieties of this product - rye and black.
It is quite obvious that after deciding to lose weight, you need to stop visiting fast food restaurants. It is also necessary to exclude carbonated drinks from the diet, replacing them with green tea. This is a very healthy drink that helps remove all kinds of toxins and waste from the body. In addition, green tea stimulates the process of lipolysis and is a powerful antioxidant.
Be sure to include fresh fruits and vegetables in your daily diet. At the same time, it is necessary to consume fruits after eating the main meal, so as not to cause a fermentation process in the stomach and thereby suppress the process of gas formation. Give up sugar and replace it with honey. This is a very tasty and at the same time healthy product. Reduce your consumption of dairy products, which will have a very positive effect on your waistline. Also, to suppress your appetite, eat oatmeal and wheat bran.
Cosmetics for improving your figure
One of the most effective means of improving the quality of the skin is peeling with candied honey. This allows you to thoroughly clean the pores and remove the layer of dead epithelium. As a result, after such a procedure, the skin will acquire a healthy appearance, which will have a positive effect on your appearance.
A milk and honey bath will be no less effective. To carry out the procedure, you need to add three tablespoons of honey to three liters of milk. After this, the solution must be added to the bath. This procedure will be very effective for women with dry skin.
To make your skin beautiful, you can use a coffee scrub. This is a very simple procedure that requires coffee grounds. Just apply it to your body and massage it well. If you have problems with cellulite, then you should definitely purchase some kind of anti-cellulite product.
However, do not rely on good results only when applying creams to your body. For these remedies to be as effective as possible, you should remember to exercise and eat right. Only such an integrated approach can help you make a beautiful figure at home.
An excellent means of preventing cellulite is a contrast shower. In addition, this procedure will allow you to relieve stress, which negatively affects the body. These very simple procedures will help you achieve the desired result in a short time.
A set of exercises for a beautiful figure
To lose weight, and, therefore, make a beautiful figure at home, you must first of all properly organize your diet. Various external means will also help you with this. We have already covered these issues. To lose weight in a short time and then maintain a slim figure, you should also start exercising. Now we will talk about the most effective exercises aimed at developing various muscle groups. By combining home training with a proper nutrition program, you can achieve positive results much faster.
How to strengthen the muscles of the buttocks and thighs?
The buttocks and thighs on a woman's body are among the most attractive areas for men. If you want to build a beautiful figure at home, then you must definitely pay attention to these muscles. There are many effective exercises for tightening these parts of the body. Now we will look at one of them, for which you do not need sports equipment.
You need to lie on your back with your knees bent and your heels on the ground. Stretch your arms along your body, palms down. As you inhale, begin to lift your pelvis as high as possible. The movement should be performed at a slow pace, and the number of repetitions is 30.
How to strengthen your abs?
If it is important for men to have a six-pack stomach, then for girls it is enough just to have a flat, toned tummy. To do this, there is no need to invent something yourself, because twisting will allow you to achieve a positive result relatively quickly.
To do this, you need to take a position similar to the previous movement. The only difference is the location of the hands, which should be placed behind the head. Begin to slowly lift your body, keeping your abdominal muscles constantly tense.
It should also be said that you should not help yourself with your hands. If you apply enough force, you can damage the cervical spine. The movement is performed solely thanks to the strength of the abdominal muscles. Also note that most movements must be performed at a slow pace, otherwise they will lose their effectiveness.
To strengthen the lateral abdominal muscles, you need to perform almost similar movements, but while lifting the body, you need to alternately stretch your elbow joints to your opposite knees. To strengthen your lower abs, you must lift your legs, not your body. If it is still difficult for you to perform reverse crunches with straight legs, you can bend them at the knee joints.
How to strengthen the muscles of the arms and shoulder girdle?
A very effective movement for solving this problem is the classic push-up. Very often, beginners find it difficult to perform this exercise in the plank position. To make your task easier at the initial stage of training, you can do push-ups from your knees. However, then you need to move on to the classic version of the exercise.
By adjusting the distance between your hands, you have the opportunity to shift the emphasis of the load on different muscles. The wider you place your hands, the more actively your chest muscles will be involved in the work. If the crayfish are located narrowly, then the emphasis of the load shifts to the triceps. Note that by strengthening the chest muscles, you can slightly raise it. You should not count on increasing breast size while playing sports.
How to increase body flexibility?
If you want to make a beautiful figure at home, then you need to pay attention to the flexibility of your body. To solve this problem, yoga classes are the best choice. Now we will not dwell on this point, since the topic is very extensive. Let us only note that it is necessary to perform movements to stretch the muscles only after they are warmed up.
To do this, you need to do a warm-up. Without it, you cannot begin the main part of the workout. This should become law for you. To speed up the lipolysis process, you will also need cardio training. At home, you can use running or jump rope exercises. In addition, you can find video lessons on aerobics online, which you can also do at home.
I would like to immediately warn you that you will not be able to achieve quick results. Be patient and work on your body to get a beautiful figure at home. Very often you can find recommendations about increasing self-motivation. They may be useful to you, but what could be stronger than the desire to have a beautiful body? This is precisely the best motivator for any girl.
Using all the methods listed today, you will build your body yourself. With enough persistence, you won't need plastic surgery. Many girls, in their desire to become beautiful, look to show business stars. However, their financial conditions cannot be compared with yours. However, if you have a desire to improve your figure, then nothing more is required except hard work.
Check out a set of effective exercises for a beautiful figure at home