Easy complex for non-sports couples Bashny.Net

Spring is on its way, which means it’s time to get in shape. The advantage of winter is that even though you've gained few pounds, outerwear perfectly hides all the shortcomings of the figure and no one will notice a few folds at the waist or not particularly elastic buttocks. However, every self-respecting young woman wants to show off in tight jeans, or even in a miniskirt.





These exercises are perfect for ladyPeople who usually have very little free time. They will also be relevant for young mothers who have completely different worries and care for the figure fades into the background.





You can pump the buttocks in a hundred different ways. However, many exercises are necessary. Exercises and equipmentAnd most modern girls simply do not have the opportunity to go to the gym three times a week. These exercises will help you put your figure in order, using a minimum of effort, time and equipment.

1. Whip your leg sideways
   All you need for this exercise is a bed mat or a regular carpet in the living room. Get on all fours. This is the starting point for this exercise. Remember that the shoulder line should be at pelvic level. This is very important in order to preserve the health of the lower back. Move your left foot to the side parallel to the floor. Return the foot to the starting position and repeat with the other foot. Perform exercise 3 sets 20 times - ten times with one foot and ten times with the other.
   
   
   
   
   
   
2. Move your foot back
   Mahi is an excellent exercise, because you not only make movements, but also try to keep balance, which also has a positive effect on the body. For this exercise, the starting position remains the same, but now you need to rely not on the outstretched arm, but on the elbows. The head will be lower, and the effectiveness of the exercise will increase. Rely on the arms bent at the elbows and straighten the leg back, lifting it as high as possible, then repeat with the other foot.
   
   Try to do the exercise so that you feel tense, but do not injure yourself. Do 2 sets 20 times each.
   
   
   
   
   
   
3. "Clamshell"
   There are many variations of this exercise, but today we will show you its home version. In order to perform this exercise correctly and effectively, lie down so that the pelvis is on the bed and the legs are bent at right angles. In the initial position, the feet should look at the ceiling. The essence of the exercise is to extend the legs on weight so as to keep the buttocks in tension. Since this is a difficult and rather exhausting exercise, the first days do 3 sets of 10 times. After a week, you can increase the number of exercises in the approaches.
   
   
   
   
   
   
4. Shoulder blades.
   Each training program for weight loss at home It should include this exercise. For the initial position, put your hands on the bed so that the shoulder blades are also on the bed. Without sitting on the floor, lift the body up and slowly lower down. Perform 3 approaches 10 times each.
   
   
   
   
5. kickboxing
   Many weight loss exercises are taken from kickboxing. Those intense movements that are used in this martial arts, not only pump muscles, but also train the cardiovascular system. In the initial position, lift one leg and press the other to the chest. After that, swing your foot forward, helping yourself to keep balance with your hands. The speed of the exercise adjust yourself, in accordance with your physical fitness and comfort.
   
   
   
   
   
   
6. Warrior posture
   This home-training It is composed of exercises that are included in the system of martial arts, and also used in yoga. Yoga relaxes the body perfectly, so its postures should be alternated with more intense exercises, such as the previous one. Stand up straight, raise your hands up and lean forward. Raise your left leg slowly. Your body should be parallel to the floor. Repeat the exercise by lifting the other leg. This training will help you learn to keep balance, the most important thing is not to forget to linger in the final position for 20-30 seconds.
   
   
   
   
   
   
7. "Swallow" with fitball
   Everyone familiar exercise "Swallow" not only well stretches the muscles of the back, but also helps to shape the buttocks. You can increase efficiency and make it a little more complicated if you hold the fitball with your feet. This exercise is static, and therefore it is also desirable to alternate with more intense training.
   
   
   
   
8. Machi with dumbbells
   It's also an exercise that you can make more weight difficult. It is performed in the same way as swinging back, but only with dumbbells clamped under the knee. If you don’t have dumbbells, you can use small bottles of water or sand.
   
   
   
   
9. Bridge
   You know exactly how to make a bridge, but we offer a slightly simplified version of the familiar exercise. Instead of standing on outstretched arms, lean on the shoulder girdle. Then lift your pelvis and freeze for 5-10 seconds. Try to strain your buttock muscles as hard as you can.
   
   
   
   
10. Position Z
    Perhaps, the exercise will seem unusual to you, but it is very effective, because it develops all the gluteal muscles. Focus on the picture and sit in the same position. Take your foot back and try to stretch the muscles of the buttocks as much as possible. Hold in this position for a few seconds.
    
    
    
    

In order for the training to bring maximum benefit, do not forget to make a special menu for dinner. After all, a lot depends on nutrition, too, and it is the right diet in combination with training that will help you keep yourself in shape and look stunning.





Only an integrated approach to weight loss will be the most effective, so it is advisable to monitor not only nutrition, but also to devote time to training. Even five minutes a day can do wonders.

One of the fastest and most successful methods of losing weight is running. On our website you can find a lot of useful information about him.