Every woman dreams of a Beautiful body. Beautiful body increases confidence, attracts looks and most importantly – helps to maintain good health.
Physical activity is the best way to achieve the desired body shape. But that does not mean you have to be a member of an elite fitness club or have fitness equipment. If you have the will to improve your appearance, the results will be exempted.
Exercise at home brings many advantages.
1- save money,
2- you are not bound by time, you can practice whenever you want and
3- gives you more freedom.
Some women prefer for avoiding the embarrassment caused by exercise in the alien presence. Of course, exercise in the fitness room or going to classes with experts in yoga, Pilates or Tae Bo had a lot of advantages, but now we will focus on practicing at home.
There are several exercises smoothly and without additional equipment you can practice at home, and with their help effectively shape your body. Before you start them, you must first do a few warm-up exercises.
This exercise is good for strengthening the upper abs. If you have not been physically active, it is best to start with 2 sets of 10 repetitions. If you exercise regularly, increase the number of repetitions 15-20.
Lie on the floor and Extend your arms over your head. Start lifting the upper body and legs to lean while the tops of the fingers touch the toes. Then again return to the supine position and again raise the are. If you failed to reach your toes, do not disappoint us. With regular exercise your flexibility will improve.
This exercise is designed to completely strengthen the abdominal muscles. You can start with two sets of 15 repetitions, and if you are physically pause, increase the repetitions to 20-25.
Lie on the floor and place your hands behind your ears, the upper part of the neck. Start lifting the upper body and left elbow to direct the right foot. The upper part of your body should be facing the right side. Then go back to its original position on the floor and do the same exercise, but on the opposite side, ie Right elbow point it at lev leg and turn the upper body by the lev. During the meeting of the exercise you should not move your feet.
This exercise is designed for all abdominal muscles, and is especially useful for strengthening lateral muscles. For starters do 1 set of 16 alternating repetitions (8 lev and 8 on the right).
If you are a beginner, you can skip this exercise, because you risk too much to load the abdominal muscles. Lie on the floor and lift your legs at an angle of 90 degrees. Extend your arms over your head and start to lift with their hands to touch his feet. Do not lift too much upper body.
This exercise will simultaneously help to strengthen the upper and middle abs. Also, this exercise is good for warm feet. Do 1 set of 10 repetitions.
This exercise helps in toning the abdominal and leg muscles. Do two sets of 10 alternating repetitions (with 5 lev, 5 with right foot). If you are physically pause, take in 16-20 repetitions.
Lie on the floor, bend your knees and lift. Extend the hands on the floor beside the body. Start lifting your buttocks up and then lower it. Soles of the feet to start you can store completely glued to the floor. The same exercise can be practiced when relying only on the fingers (as shown in the picture).
This exercise will help to strengthen the muscles of the buttocks and thighs. Do 2 sets of 10 repetitions. If you are in good physical shape, you can practice 20-25 repetitions.
This exercise will help to strengthen internal and external thigh muscles. It is best not to do quick movements. For starters do 10 repetitions for each leg. When you feel a pause, do 2 sets of 15 repetitions.
Kneel on the floor and lean on your hands (dog pose). Place your hands on the shoulders range (you can stop and leaning on elbows). Watch your back to be straight. Start to lift one leg up. Do not ispravuvajte should be bent at the knee. Toes point them up. The upper part of the leg should be parallel to the floor. Once you reach this position, slowly return to the original.
This exercise will help you strengthen the muscles of the buttocks and thighs. Make 1 series for both legs of 10 repetitions. If you are in good shape, do not be afraid to do 2 sets of 15 repetitions.
This exercise strengthens the buttocks and toned legs. Make 1 series for both legs of 10 repetitions. If you are in good shape, do not be afraid to do 2 sets of 15 alternating repetitions.
Female push-ups are a great exercise for strengthening the muscles of the chest. Rely on the lower body on your knees, lift your feet in the air, the upper body to lean on his hands, which will set the span of his shoulders. Begin to bend your elbows and lowering the body to the floor. Then boot up.
If you are a beginner, do 2 sets of 5 repetitions. Advanced can opt for 2 sets of 10-12 repetitions.