Exercise 1
Crescent for the press. Strengthens the muscles of the press, waist, inner lateral surface of the thigh. Sit on the floor, leaning your hands behind you, legs stretch out in front of you. Slowly lift your right leg and start pulling it to the right as far as possible. Hold in this position for a few seconds, then just return slowly to the starting position. Repeat the same for the left foot. Start with 3-5 times, increasing the number depending on the preparedness. Tip: If the exercise seems too complicated for you, try to perform it first, without taking your feet off the floor.
Exercise 2
A bridge on one leg. Strengthens the muscles of the buttocks and thighs. Lying on your back, stretch your arms along the body. Knees are bent, feet with the whole surface rest on the floor. Exercise is suitable only for well-trained people. Put the right ankle on the left thigh and strain the press. Raise the buttocks while straightening and pointing up the diagonal right leg. Go back to the starting position, do all the repetitions and change your legs. Begin with 3 times, bring the number of repetitions to 5-10.
Exercise 3
Turns. Strengthen the outer side of the thighs, buttocks, waist. Lying on your back, bend your knees, hands spread apart at the chest level. Lower both legs first to the right, hold them in this position for 10 seconds, then to the left. In this case, the head must be turned in the opposite direction from the legs
Exercise 4
Slopes from the fighting post. Strengthen the muscles of the hips, buttocks, waist and arms. Stand up, legs wide apart. One leg is bent at the knee (fighting stance), hands are divorced to the sides at the chest level. Start with the left foot removed. Raise the left arm up from above this position. Bend to the right as far as possible. Hold in this position for 30 seconds. Then repeat the same for the right foot, while bending to the left. Begin with 3 times for each leg, then increase the number of repeats to 5. Tip: do not lean heavily right away, first warm up the muscles. To the side. Start with 5 times, increasing the number of repetitions, but not more than 10 times on each side. Tip: You can complicate the exercise if you do not smoothly lower your legs without lifting your feet from the butt, but raise your bent legs in your knees, and then lay them sideways, not touching the feet of the floor.
It is useful to remember!
I advise in the initial stage of losing weight doing gymnastics every day. By accustoming the body to such "obligatory", you will ensure yourself that you will not give up a useful thing - losing weight. Start at least 5 minutes a day! Then increase the duration to 20-30 minutes per day. I prefer to do ordinary gymnastics, supplementing it with elements from various sets of exercises like yoga, Pilates, strip-plastics. Tired of the program? Look for new options or come up with something different. Thanks to the exercises, the skin that slides when losing weight is pulled up. Improves posture. Can not you force yourself to get off the couch? Do exercises without getting up from it. It's better than nothing!