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Home training program for girls. The best exercises for girls at home for the whole body

An unfit body, health problems and even depression are all consequences of an inactive daily routine.
Sport has its advantages:

  • You strengthen your immunity.
  • Correcting your figure.
  • Make your body elastic.
  • Normalize your sleep.
  • Charge yourself with positivity.

To keep your body in good shape, you don't have to go to the gym. Most exercises can be done at home using minimum quantity inventory. The most important and key factor there will be your desire and motivation to become better and prolong your youth.

We will create a training program for girls, designed for a week, with the help of which we can quickly achieve desired result. Classes will be intensive and regular.

The training plan for the week is as follows:

Important: Each workout should start with cardio exercises. This can be either running or. Also, the following home girls can also perform for weight loss.
After running, you should thoroughly stretch your muscles so as not to pull them during training. In order to start the fat burning process, your workout should last at least 30 minutes.

Perform a set of exercises that can replace running at the beginning of each workout. Do each exercise for 40 seconds and leave 40 seconds to rest between breaks. All exercises are performed at maximum speed.

Jumping with clap– we spread our legs wide, lower our arms along the body, keep our back straight, lift our feet and clap above our heads, jump up and clap again.

Plank jump– we stand in a plank position, holding our palms under our shoulders, starting position lying down, straighten your arms to the top, feet together, straight back, without arching in the lower back. We alternately step forward and backward with our hands, starting with right palm, while simultaneously performing jumps with your feet to the sides.

Lunges to the side with a swing

  • We place our feet shoulder-width apart;
  • We lunge to the side, the knee does not go beyond the toe;
  • pushing off from the floor, we make a swing, trying to keep our leg parallel to the floor;
  • Then repeat on the other leg.

Repeat the exercises for 3-4 circles.

Workout 1

. You will work on everything below your belt: the most problematic female areas, the top of the buttocks, the riding breeches area, inner part hips All this must be done intensively, without weights.
For the exercises you will need:

  • rug.

Side step squat

(20 reps one way and 20 the other, 2-3 sets)

  1. Starting position – legs together, take a step to the side and lower yourself straight into a squat.
  2. We return to the starting position and do the same in the other direction.

We follow all the rules of squatting technique.

  • We sit down until it is parallel to the floor. The knees do not go inward; when squatting, we push them outward.
  • Don't lean on one hip. Keep your back straight.
  • Lean your body forward slightly, but do not bend your spine.
  • The lower back should be tense, and we bring our arms out in front of us to create a natural balance.

Lunges "Curtsy" on the spot

(20 times on one leg and 20 immediately on the other, 2-3 approaches)
– one of the best exercises that tighten the buttocks up.

  1. We perform it on the spot, without taking a step forward or backward.
  2. It is very important to keep your hips straight and not turn your pelvis.
  3. Cross your legs, your pelvis “looks” forward, and lower yourself down.
  4. For your buttocks to work, follow all the nuances: your knees should not go forward, your back should lean slightly forward.

Bend forward on straight (conditionally) legs

  1. We bend our legs quite a bit and fix them at this angle.
  2. Bend your straight body forward.
  3. The lower back is fixed.
  4. We hold our hands in front of us.
  5. The center of gravity should be on the heel.
  6. The feet are parallel and not at a great distance from each other.
    Do it at an intense pace.

Swing your legs while lying on the mat

(20-50 reps, 2-3 sets)

  1. Lie down on the mat, starting position on your back.
  2. Legs are bent at the knees, toes pointing down.
  3. We straighten our legs upward, straining them, spread them, collect them and return them.


  • Make sure that when your legs straighten, they are tense, make the movement clearly.
  • When extending, the front part of the thigh is worked, while swinging – the inner part.

Hip raises while lying on the floor on your stomach

(20-30 times, 2-3 approaches)

  1. Starting position: lying on your stomach, legs bent at the knees at a right angle, heels together, toes apart.
  2. We place our hands in front of us on our elbows.
  3. We try to press ourselves completely to the floor in order to concentrate everything on the buttocks.
  4. Tightening our buttocks, we lift our hips off the floor and do everything while exhaling.
  5. We try to fix ourselves a little at the top.

Workout 2

Back workout. We remove fat folds and strengthen muscles.

To work you will need:

  • 2 dumbbells 1.5-2 kg each;
  • the longest stick you can find (mop);
  • chair.

(25 reps, 2-3 sets)

  1. We place the stick on our trapeze.
  2. We place our feet slightly wider than our shoulders, and our back is straight.
  3. We slowly lean forward.
  4. You can bend your knees a little.
  5. We do not straighten our back completely.
  6. Works the lower back and works the hamstrings.

Dumbbell lift

(for each hand 15 times, 2-3 approaches)

  1. We rest our knee on the chair, our arm is straight, and we take a dumbbell in the other hand.
  2. The hand with the dumbbell and the back are relaxed, the shoulder blades are open, not contracted.
  3. Try to lift the elbow of the arm with the dumbbell up (towards the chest) as much as possible, at this time we squeeze the shoulder blades (bring them together), then lower and again raise the elbow with the dumbbell to the top.

The back is being worked on.

Swing to the sides


(20 times, 2-3 approaches)

  1. We sit on a chair, take two dumbbells, tilt the body forward and lower the dumbbells down.
  2. We straighten our arms to the sides and lower them. Works your back and arms at the same time.

(20 times, 2-3 approaches)

  1. We stand straight, feet shoulder-width apart, and take dumbbells in our hands.
  2. We tilt our body forward, lower our arms with the dumbbells down, then pull them towards us.
  3. Watch your elbows: they should go back. The dumbbells almost touch the chest.

(20 times, 2-3 approaches)

  1. Starting position: standing, feet shoulder-width apart, dumbbells in hands.
  2. We bend the body forward and move the dumbbells along the thigh to the bottom.
  3. The back is straight, the pelvis moves back.

Push-ups

(15 times, 2-3 approaches)
All muscles are worked.

Workout 3

Abs and whole body workout. can be performed at the beginning or end of each workout.

Classic squats

(40 times, 2-3 approaches)

Important so that your knees do not go over your toes.

Raising the body from a lying position

(50 times, 2-3 approaches)

Scissors

(50 times, 2-3 approaches)

Many girls dream of a beautiful, fit and slender figure, but they mistakenly assume that such a result can only be achieved by working out in the gym with a personal trainer.

In fact, this is far from the case. You can improve your shape at home, the main thing is regularity of exercise. Let's take a closer look at what points you should pay attention to.

Benefits and Disadvantages of Home Workouts

There are both disadvantages and significant advantages to home exercise. The latter include:

  • Budgeting for classes;
  • the time you would spend on the road has been significantly reduced;
  • the ability to study at any time of the day;
  • lack of embarrassment in front of strangers.

The disadvantages include:

  • Loss of motivation;
  • there is a need to buy additional equipment;
  • distractions.

Motivation

To overcome shortcomings and train yourself to constantly train, you need good motivation.

There are quite a few ways of motivation, try to choose the most suitable one for yourself.

  1. Some girls are motivated and forced to move forward by photographs of slender models. If you fall into this category, then try to find a type close to you and strive for the same improvement in shape. That is, if you are a petite girl, then you don’t need to look up to photographs of tall models; choose a more realistic goal for yourself.
  2. Some people are motivated by old jeans or dresses they wore a few years ago and the opportunity to fit into them again.
  3. But the best motivation is to see your results before and after. Take your photos at each stage of losing weight/building muscles, measure the volumes, and when you see the first results, you won’t want to stop!

What do you need for classes?

On initial stage All you need is sportswear, shoes and a gymnastics mat. It is not recommended to exercise in home clothes, and especially without special shoes, because the risk of injury greatly increases. And motivation when exercising in sportswear increases significantly.

  1. For the first few months, you can train with your own weight.
  2. After 2-3 months it is better to buy weights. These could be dumbbells, weights, an expander or a body bar.

Most profitable option– purchase collapsible dumbbells, the weight of which can be adjusted and gradually increased. You can use these dumbbells for both upper and lower body training.

Warm-up

Warm-up is an integral part of every workout. Train yourself to always do a warm-up, even if you have very little time.

Doing a warm-up before exercise helps to significantly reduce the risk of injury and prepare the body for further work, increase your heart rate and put it into working mode.

As a warm-up, perform light exercises without weights on the whole body:

  • Swing your arms
  • Squats
  • Lunges
  • Jumping
  • Hand jerks
  • Side bends.

Stretch every muscle in your body, even if you're planning to train your arms or legs. Warm-up exercises are performed for 5-10 minutes.

Weekly program for weight loss

This program provides 3 lessons per week for 40-60 minutes. This will be enough to build beautiful body. Classes for beginners are conducted with their own weight; those who continue will need any weighting material.

The training is circular, you perform each exercise 15 times, one after another, and then start doing the first exercise again. You should do 3-4 circles, rest between exercises is minimal: 15-20 seconds.

For beginners

1 day:

  • Knee push-ups;
  • push-ups with jumping (do push-ups, jump up and repeat);
  • lunges forward with each leg in turn;
  • gluteal bridge;
  • swing your straight leg back from the knee-elbow position;
  • plank 1 minute (if you can, do longer);
  • side plank.

Day 2:

  • Reverse push-ups;
  • bending forward;
  • plie squats;
  • lunges back with each leg in turn;
  • swing the leg bent back from the knee-elbow position;
  • bicycle 50 times;
  • plank 1 minute.

Day 3:

  • Knee push-ups;
  • jumping with alternating legs – 100 times;
  • bending to the sides;
  • forward walking lunges;
  • jump squats;
  • swing your straight leg to the side;
  • plank with alternating hands 1 minute;
  • twisting.

For advanced

1 day:

  • Raising your arms one at a time in front of you with dumbbells;
  • Knee push-ups;
  • Biceps curls with dumbbells;
  • Squats with wide legs and weights;
  • Forward lunges with dumbbells;
  • Gluteal bridge;
  • Plank;
  • Press crunches.

Day 2:

  • Raising your arms to the sides with dumbbells;
  • Dumbbell press up from a standing position;
  • Raising arms to the sides;
  • Plie squats;
  • Diagonal lunges back;
  • Plank with alternating hands – 1 minute.

Day 3:

  • French press;
  • Deadlift with dumbbells;
  • Squats with narrow legs;
  • Jump squats (no weight);
  • Jumps 100 times;
  • Plank 1 minute.

Weekly program for gaining muscle mass and definition

To complete this program, you will definitely need additional weight in the form of dumbbells or a body bar, because without it you cannot gain muscle. Each exercise is performed in 4 sets of 10-12 times.

Exercises in which movements are made on the arms or legs in turn are performed 10-12 times on each leg/arm. All exercises, except those that are abdominal exercises (for example, planks, crunches and bicycles), are performed with additional weights.

For beginners

1 day:

  • Deadlift;
  • Bent-over dumbbell row;
  • Squats with wide legs;
  • Swing your legs to the side without weight;
  • Plank 1 minute.

Day 2:

  • Back lunges;
  • Deadlift on 1 leg;
  • Dumbbell bench press;
  • French press;
  • Barbell curl;
  • Crunches to failure.

Day 3:

  • Sumo squats;
  • Lunges forward;
  • Arm extensions;
  • Wide grip bench press;
  • Army press;
  • Bent-over dumbbell row 1;
  • Bicycle 50 times.

For advanced

  • Squats with wide legs;
  • Back lunges;
  • Deadlift with dumbbells;
  • Gluteal bridge;
  • Bulgarian squats;
  • Plank 1 minute.
  • Bent-over dumbbell flyes;
  • Dumbbell lateral raises;
  • Dumbbell rows to the chin;
  • Triceps extensions;
  • Bent-over dumbbell row with 1 arm;
  • Arnold Press;
  • Twisting 50 times;
  • Bicycle 50 times;
  • Side plank 1 minute.
  • Superset: sumo squats + side leg swings;
  • Walking lunges;
  • Lifting with dumbbells lying down;
  • French press;
  • Dumbbell biceps curl;
  • Deadlift on 1 leg.
  1. After each workout, cool down and stretch to gradually bring your body out of the high heart rate zone.
  2. You can drink water during classes.
  3. Try to stick proper nutrition: eat more vegetables, fruits, chicken and fish, cottage cheese, slow carbohydrates.
  4. Focus your training on the muscle group you want to work. For example, if you want to focus on the buttocks, then try to feel them in each exercise. You can change the placement of your legs or the angle of inclination to better work them.
  5. If possible, add cardio to your workouts, such as running or jumping rope. Cardio not only speeds up the process of losing weight, but also strengthens the heart muscle.
  6. If you have any injuries or have undergone surgery, be sure to consult your doctor! After all, many exercises cannot be performed with varicose veins or knee injuries.

A modern woman has to deal with many issues and problems every day, and therefore often has very little time left for herself. Training at home for girls will have no less effect than training in the gym, if everything is carefully thought through and the issue is studied in detail.

Stress, bad habits, ecology, unhealthy diet - all this affects your figure and overall well-being. You can tone up your body and recharge it with energy if you systematically devote several hours a week to effective strength training or fitness. Going to the gym to exercise is not convenient for everyone. Some people don’t have enough time, others are simply shy. That is why you need to create a weight loss program at home.

It is necessary to understand that the training program should be developed individually, taking into account personal preferences, level of physical fitness and body characteristics, and should also be aimed at all muscles. The secret of beauty and harmony is harmony and proportionality.

Training rules

Before drawing up a training plan, you need to consult your doctor and make sure that you have no contraindications for physical activity. You will also need to understand the basic rules of strength training. Sticking to simple recommendations and tips for beginners, you can significantly improve the quality of work, start the fat burning process, prevent injuries and guarantee a noticeable result of your efforts:

  • Adjust your diet. Best exercises will be powerless if you eat too much and incorrectly. First, you can go on a diet, then, when fat burning is started, it is enough to adhere to the principles healthy eating. The menu should be based on protein and...
  • Keep drinking regime. It is important to drink 1.5 liters daily clean water. Even if you are interested in drying your body, you should drink at the same volume, because this process involves the elimination of the subcutaneous fat layer, and not the dehydration of cells and tissues.
  • Breathe correctly. Breathing is the most important component of any workout. When the body is under stress, it needs more oxygen. In addition, it oxidizes fat cells, which speeds up the weight loss process.
  • Warm up before your workout. before classes and after performing the complex are extremely important. With their help, you can prepare the body for the load and consolidate the achieved result.
  • Exercise 2-3 times a week. There should be 1 day of rest between workouts. The body needs this time to restore strength and build muscle. The duration of the training should not exceed 60-90 minutes.

Be sure to pay attention to clothes and shoes. They should be as comfortable as possible, not restrict movement, and allow air to pass through. Always wear a special sports bra that supports your breasts well.

Don’t overdo it, increase the load gradually, don’t rush things. It is important to be patient and work hard, this is the only way to remove the lower abdomen, tighten back surface hips, emphasize the relief of the press, etc.


Pros and cons of homeschooling

Girls often wonder if a beginner should study at home, will it be of any use? To answer this question, it is necessary to compare the advantages and disadvantages of home workouts for women. The advantages of training at home include:

  • flexible schedule, because you don’t have to adjust to your work schedule gym;
  • saving time and personal funds;
  • the absence of other athletes, which is important for those who have not yet achieved results and are embarrassed to train with a pro;
  • high level comfort, the ability to perform hygiene procedures in your own shower;
  • variety, you can practice different directions and techniques at home, train to your favorite music, etc.

Full body workouts at home for girls also have a number of disadvantages. The list of disadvantages is small, but they should be taken into account if you are thinking about how to create a set of workouts for every day without visiting a gym or fitness club.


Negative point home workout is that you can make a mistake in the technique, and performing the exercise incorrectly will not bring the desired effect. Also at home you may feel a lack of space, lack of motivation, and the influence of distracting objects.

There are no special exercise machines at home, but as experienced athletes note, greater results can be achieved by training with free weights - dumbbells and a barbell, or without any equipment at all. You can also purchase affordable equipment - fitball, expander, jump rope, hula hoop, roller for working out lower press and backs. Such items are inexpensive and are available in a wide range of any sports store.

We train in a circle

Where to start home training for a beginner? There are many directions and options. One of the popular solutions that allows you to comprehensively work out all muscle groups is circuit training. It harmoniously combines power loads And . One of the most popular circuit programs is CrossFit.

Circuit training is not suitable for gaining weight, so guys are of little interest in it, but for girls it is an excellent assistant in the fight against fat deposits. Proper circuit training is characterized by high intensity work. Between sets, rest is no more than 30-45 seconds. If you feel dizzy or unwell, you should stop and rest.

Complex circuit training contains exercises for different groups muscles - butt, arms, legs, abs, etc. These can be static exercises, such as, or jumping, squats, swings. An approximate training outline can be seen below. Based on the presented plan, you can develop a personal program focused on your needs and capabilities.


What to include in your workout

Full course The training will never be designed for a month; to achieve the desired result, you should do it constantly. You need to study at an intensive pace for 3-4 months, then you can review the program. If you have achieved the desired shape, you need to exercise to maintain the result. You can diversify your training by choosing an active hobby for yourself. This could be running, cycling, kickboxing, etc.

Mandatory elements of training at home for girls are basic exercises– press, pull-ups, flexion and extension of the arms. We offer an indicative program of classes for the week.

Monday

  • gluteal bridge;
  • calf raises;
  • twisting;
  • close grip push-ups.

Wednesday

  • push-ups;
  • twisting;
  • lunges;
  • moving your legs back;
  • squats.

Friday

  • plie squats;
  • reverse lunges;
  • raising your legs on your toes;
  • push-ups;
  • twisting.

Each movement for the arms, buttocks, abs or other muscle group should be performed in three sets of 10-20 times. Start with minimal loads, gradually increasing it as your body adapts.

Also watch the video:

Main secret successful training at home is systematic and correct execution of exercises. Work out in good mood, set goals and achieve them! If you try, the result will not take long to arrive.

Gymnastics in the morning

The duration of this gymnastics is 10-15 minutes, but its benefits are immeasurable. If you practice morning exercises at least several times a week, plus visiting the pool or going for evening jogs - excellent health and appearance you are guaranteed!

1. Walk in place, raising your knees high, for 25-30 seconds. Inhale for the first four steps, exhale for the next four.

2. Raise your arms up, move your straight leg back, bend over, return to the starting position. Then bend your leg and pull your knee to your chest with your hands, lower your head. Then take the other leg back, raise your arms, return to i. p. Perform 3-4 times with each leg.

3. Legs wide apart. Bend your right leg and bend three times toward the toe of your left straight leg. Perform 4-6 bends on each leg.

4. Legs apart. Perform circular movements with your pelvis, while drawing in and protruding the abdominal wall. Repeat 6-8 times in each direction.

5. Standing, hands on your stomach, perform springy squats three times in a row, pressing on the abdominal wall with your hands. Repeat 16-20 times.

6. Standing on one leg, take the other to the side. Hold the back of the chair with your hands. Make circular movements with your leg as large as possible - first in one direction, then in the other direction. Repeat the exercise with each leg 8-12 times.

7. Standing on your toes, hold onto the back of the chair with your hands. Perform springy movements, bending and straightening your legs at the ankle joints for 15-20 seconds.

8. Lying on your back, bend your legs; sit down, then, straightening them, bend forward twice, try to touch your knees with your face, and then lie on your back again. Repeat 12-16 times.

9. Lying down, hands on your stomach, rhythmically protrude and retract your abdominal wall, pressing on it with your hands. Repeat 8-12 times.

10. Lying on your back, legs slightly bent, a bolster or small pillow under your knees, place your head on the pillow, relax your abdominal muscles. Do self-massage of the abdominal wall along the colon. Stroke the stomach with the palm of your right hand from bottom to top to the hypochondrium, then with the palm of your left hand across, and with the back of your left hand down. Repeat 4-6 times, gradually increasing pressure with your hand on the abdominal wall. Then, with your right hand, make kneading circular movements (with four fingers - towards the little finger). Movements are slow, for 30-45 seconds. After this, do the tapping alternately with both hands for 25-30 seconds. Finish the self-massage with stroking.

11. Lying on your back, legs bent, spread, moaning on the floor. Raise your pelvis and move it to the sides 4-6 times. Do 2-3 series of movements with pauses of 5-8 seconds.

12. Jumping in place: on two and on each leg separately for 25-30 seconds. Finish the exercise by walking in place. Relax your leg muscles.

13. Standing, legs apart. Take your arms to the sides and back, bend over - inhale, then lean forward, relax your arms - exhale. Repeat 3-4 times.

Rhythm at home

1. Walking - a few minutes. Then step forward with your left foot, turning your right shoulder, and step back; the same with the other leg. Then 4 steps left, 4 steps right. Repeat everything 2-3 times.

2. Stand with your feet wide apart and your arms wide apart. The body is motionless. Move your hips left and right. At the same time, turn your hands with your palms up and down. Repeat 18-20 times.

3. Stand up straight, then lift your left knee and right hand up and left hand to the side a little back, change the position of your arms and legs. Repeat 20-22 times.

4. Stand with your legs wide apart, then bend your left knee, raise your arms up and lean to the left, then to the right. Repeat 20 times.

5. Stand with your feet wide apart and your fingers clasped together. Bend your torso forward, hands between your legs - a spring. Do 20-22 times.

6. Kneel with your arms wide apart, then move your upper body to the right and left. Repeat 18-20 times.

7. While sitting upright, grab both feet with your hands and lean forward. Repeat 18-20 times.

8. Lying on your back, place your feet straight on the floor and bend your knees, then lower your closed knees to the floor, either to the right or to the left. Repeat 12 times.

9. Sitting with your legs apart, bring your arms and upper body forward, then roll back onto your back and draw your knees, keeping your hands on the floor. Repeat 14-16 times.

10. Lie on your stomach with your legs extended and closed. Alternately clap your hands in front of your head and behind your back, while keeping your head as high as possible. Repeat 18-20 times.

11. Just dance. Find your own steps - which ones you like.

Gymnastics to reduce hips and waist size at home

1. I. p. - standing or sitting on a chair (floor). Relax your legs completely. Work your thigh muscles thoroughly by massaging and patting them with both hands.

2. I. p. - sitting, hands on the floor. Rotate onto your right hip while simultaneously bending your left leg and crossing it over your right so that your knee touches the floor. The right leg is straight. Repeat the same on the other side. When turning, keep your shoulders straight and do not lift your arms. Repeat 10 times in each direction.

3. I. p. - lying on your back, arms to the sides. Legs bent, knees together. Lower your bent legs to the floor, first to the left, then to the right. When performing the exercise, your shoulders and arms should be pressed to the floor. Repeat 10 times in each direction.

4. I. p.—kneeling, arms forward. Lower yourself onto your right thigh while moving your arms to the left. Return to i. n. Do the same in the other direction. Repeat 10 times.

5. I. p. - lying on the left side, leaning on the bent left arm. The right hand lies in front of the body. Bend your right leg and move your right toes up along your left leg, as if above, then straighten your leg up and return to i. p. Do the same with the other leg. Repeat 8-12 times.

6. I. p. - lying on your side with emphasis on your hand, legs directed slightly forward. Raise and lower your legs. Repeat 10-15 times on each side.

7. I. p. - lying on your back, arms along the body. Bend your knees. Raise your shoulder girdle and cross your left leg over your right. Return to i. n. Repeat 8-12 times with each leg.

8. I. p. - lying on your back, arms along the body. Raise your knees and hips. Return to i. n. Repeat 10-15 times.

9. I. p. - lying on your back, legs bent at the knees; hands on the back of the head. Raise your legs and shoulder girdle at the same time. Turn left and right, touching your elbow to the opposite knee. Repeat 10-15 times.

10. I. p. - sitting, leaning on your elbows. Bend your knees and touch your forehead with them, then return to i. n. Repeat 10-15 times.

11. I. p. - sitting, one leg extended forward, the other bent to the side, hands resting on the floor. From this position, lift your straight leg up and lower it. Try to keep your bent leg firmly pressed to the floor. Repeat 8-10 times with each leg.

Gymnastics for the buttocks at home

1. I. p. - standing, legs together, hands on the belt. Deep lunges forward with three spring swings (the leg standing behind is on the full foot). Accept and. n. Repeat 8-10 times with each leg.

2. I. p. - lying on your stomach, arms extended forward. Exercise "rocking chair". Raise your arms along with your torso, bend over. Then raise your straight legs as high as possible, bend over. Repeat 6-8 times.

3. I. p. - basic stance, dumbbells in hands. Take your left leg back, at the same time raise your arms up, bend over. Accept and. n. Repeat 10-12 times with each leg.

4. I. p. - lying on the stomach. Exercise "frog". Grasp the toes of your bent legs and pull them strongly towards you, bend over. Slowly lower your arms and legs to the floor. Repeat 6-8 times.

5. I. p. - standing, dumbbells in lowered hands. Place your left foot on a chair. Lean forward and touch the dumbbells to the floor. Repeat 10 times with each leg. 6. I. p. - basic stance, hands with dumbbells on the belt. Bend backwards, do not bend your legs. Repeat 10-15 times.

Gymnastics for leg muscles at home

1. Sit sideways on your left bent leg. Leaning your left hand on the floor, extend your right leg and bend your foot so that it forms a right angle with your ankle. Raise the extended leg with the foot bent about five centimeters from the floor and hold in this position for as long as possible. Perform the exercise with your left and right legs 5 times.

2. Lie on your back, stretch one leg out onto the floor, lift the other vertically up and try to reach your foot with your hand. Slowly lift the other leg up, make a scissors, lower both legs to the floor. Perform the exercise with each leg 8 times.

3. Lie on your stomach, resting your elbows in front of your chest on the floor, looking straight. Having taken this starting position, lift and lower first one, then the other leg. Keep the foot of the raised leg at a right angle; Extend the foot of the leg that is on the floor so that a straight line is formed with the ankle. Repeat the exercise 10 times.

4. Lie on your stomach, stretching your legs tightly together, arms spread to the sides. Bend first your right and then your left leg, pulling them as close as possible to the right and left shoulders, respectively. Return to original position. Keep your head raised and turn it to the right and then to the left.

5. Lie on your back, cross your arms above your head, and bend your knees. With sharp movements, pull one or the other thigh as close to the chest as possible. Keep your foot at a right angle. Repeat 20 times with each leg.

To make your legs slender and correct form, you need to strengthen the muscles of your thighs and calves. In addition, it is necessary to achieve flexibility and elasticity of the ligaments of the knee and ankle joints. They will help with this special exercises. They should be done daily, or even better, in the morning and evening for many months. During the first two to three weeks, each exercise should be repeated 5-10 times. After a month they can be done 15-20 times. Gradually full legs will begin to lose weight, and thin ones will gain weight. Swelling around the ankles will decrease and the muscles will be evenly strengthened. Evenly strengthened muscles of the thighs and legs will be able to put the leg bones in a more correct position. Thanks to this, your legs will become slimmer and straighter.

1. Lying on your back, stretch your legs and pull your toes towards you, then do the same, but with your toes spread.

2. In the same position, press your extended legs to the floor or bed, and then relax them, slightly bending your knees.

3. Lying on your back, slide your feet forward and backward. You should try to grab the sheet or bedding with your fingers.

4. Lying on your back, arms to the sides, resting your palms, with tension, pull the toes of your outstretched legs towards you and away from you. Do the same, raising your legs 10-15 cm from the floor.

5. In the same position, place your hands under your head, slightly raise your legs, pull your toes and hold for a few seconds.

Gymnastics in the workplace

1. Sitting, alternately stretching and bending your legs. Do not put your feet on the floor. Repeat 10-20 times.

2. Sitting, arching and flexing the spine. Repeat 10-20 times.

3. Sitting, spread your elbows to the side - inhale; stretch your arms forward with tension - exhale. Repeat 4-6 times.

4. While sitting, stand up with a bend in your body and sit down. Repeat 8-10 times.

5. While sitting, twist your body as much as possible. The back is straight. Repeat 10-12 times.

6. Sitting, legs extended, bend your leg and press it to your stomach with your hands, pull your stomach in - exhale, when stretching your leg - inhale. Repeat 4-8 times with each leg.

7. While sitting, tighten your abdominal muscles, then relax. Repeat 15-20 times.

8. Sitting, legs extended, alternately tense and relax the muscles of the right and left thigh. Repeat 15-20 times.

Chinese gymnastics

These exercises imitate the movements animals make during games. According to Chinese experts, such gymnastics plays a big role in improving health and is also enjoyable.

Bear. Stand on all fours. You should be resting your full hands and all your feet on the surface. After that, start moving in this position. First, take a step with your left hand and left foot, then with your right hand and right foot. Don't bend your knees.

This exercise is good for your abdominal and leg muscles. In addition, it promotes the removal of salts from the body and increased blood supply to all organs. When performing the exercise, the head should be lowered and the body should be relaxed. Take four steps with each hand and foot forward, and then back up.

If it is difficult to move in this position, then first practice a stationary stance, and then start moving.

Sparrow. Bend forward, place your hands on your knees or hips, bend your knees slightly and lift your head. In this pose, do small, light jumps forward. Land on your toes and throw your arms back. This exercise resembles the jumping of a sparrow. Try jumping like this for 10 minutes.

Big panda. Sit on the floor, pull your legs to your chest and clasp them with your arms. Begin to lean back slowly, trying to maintain your balance. When your back approaches the floor, return to the original position in one fell swoop without releasing your knees. During the exercise, the stomach is pulled in. Repeat five times. Then take the original position and begin to lean to the right, then to the left, without touching the floor. Repeat 6 times in each direction.

This exercise helps eliminate excess body fat and also improves blood supply to the spine.

Fox. Squat down with your hands on the ground, lean your body forward and lift your heels up. The gaze is directed to the floor in front of you. From this pose, lower your upper body to the floor, placing your hands on the ground with your elbows resting on your knees. Slowly move your arms and upper body forward, just like a fox does when trying to crawl under an obstacle. At the end, you will find yourself in a pose with your legs extended and in your toes, and the upper half of your body raised as high as possible. Hands rest on the floor, head raised. After this, rise up without bending your knees or lifting your feet off the floor. The entire exercise consists of four stages. Repeat 4-5 times.

This exercise is useful for hemorrhoids and lower back pain.

Turtle. Sitting on the floor, bend your knees. Place your feet flat on your feet and place your hands on the floor behind your back at shoulder level. The fingers are directed towards the feet. Raise your lower back as high as possible, keeping your arms and legs vertical and supporting your body. The stomach and hands are in a horizontal position. In this pose, take three small steps to the left, three to the right, three forward and three back. If your arms and legs are too weak to do this, at least start swaying. Repeat 3 times.

Crocodile. Lie on the floor and place your arms at right angles to your body. Raise your left leg and point your toes out. Stay in this position for several seconds. After this, slowly lower your leg. Repeat the exercise three to five times with each leg. After this, without lifting your hands from the floor, lift your left leg up again and slowly lower it to the right. Repeat the exercise several times, then perform the exercise with your right leg.

This exercise helps improve blood circulation

and heart rate stabilization. In addition, it promotes muscle relaxation and improves sleep.

Attention! The exercises must be performed in the suggested sequence. But you can do only one exercise of your choice every day, and this will also give good results. Of course, as with any gymnastics, best results those who will perform the exercises regularly for a long time will achieve.

Gymnastics to improve posture at home

1. I. p. - stand against the wall in the position of correct posture. After taking a step forward, maintain the pose for 2-3 seconds. Return to i. n. Control your posture. Repeat 8-10 times.

2. I. p. - the same. Step forward, arms to the sides. Squat down, arms forward. While sitting, move your arms to the sides and lower them down. Return to i. n. Make sure the correct position of the head, shoulders, abdomen, and pelvis. Repeat 8-10 times.

While doing exercises 1 and 2, you can put a book on your head.

3. I. p. - sitting on a chair. Raise your arms to the sides - up, bring your shoulder blades together. In this position, bend your arms, place your palms on your shoulder blades as low as possible. Extend your elbows as much as possible. Return to i. n. Repeat 10-12 times.

4. I. p. - main stand. Right hand up, left hand down. Bend your elbows and try to interlock the fingers of both hands behind your back. Return to i. n. Repeat the exercise, changing the position of your hands, 6-8 times.

5. I. p. - main stand. For each count, push your shoulders forward and back. Repeat 10-15 times.

6. I. p. - sitting on the edge of a chair. Rest your hands on the seat, elbows back. Bend strongly in the thoracic part of the spine, tilt your head back. Return to i. n. Repeat 10 times.

7. I. p. - kneeling position with support on hands, head down. On the count of one, bend over, head up, try to tighten your lower back muscles more strongly. On the count of two, bend your back, head down. Repeat 10-15 times.

8. I. p. - main stand. Place a book on your head and walk around the room with various arm movements (sideways, forward, up), with light and deep squats.

Gymnastics for the pectoral muscles at home

The suggested exercises will help improve your breast shape.

1. I. p. - lying on the floor, placing an elastic cushion under the shoulder blades, dumbbells in straightened arms above the chest. Spread your arms to the sides (inhale). Return to i. n. (exhale).

2. I. p. - lying on the floor, with a roller, dumbbells in straightened arms above the hips. Raise your straight arms up and lower them behind your head (inhale). Return to i. n. (exhale).

3. I. p. - kneeling in front of two chairs, rest your palms on the seats. Bend your arms and lower your chest as low as possible (inhale). Return to i. n. (exhale).

4. I. p. - standing. Place your palms together in front of your chest. Press your palm against your palm for 6 seconds. Repeat 5-6 times.

5. I. p. - lying down, the right arm with dumbbells is straightened in front of the chest, hold onto the support with your left. Move your right hand to the side (inhale) and return it to i. n. (exhale). Repeat the same with the other hand.

6. I. p. - emphasis lying on the floor. Do gentle push-ups 10 times.

Gymnastics for slimness at home

Flaws in the figure in the form of fat deposits in the waist and hips can be corrected by daily implementation of a special complex gymnastic exercises.

1. Sit on the floor, legs straight. Grasping your foot, ankle or lower leg with your hands, lift your leg up and lower it again. Do the exercise 20 times with each leg.

2. Stand up straight, legs crossed. With your arms outstretched, slowly tilt your torso forward, hold the tilt for 5 seconds and slowly return to the starting position. Do the exercise 10 times with each leg.

3. Get on your knees, cross your arms above your head. Sit on your left thigh, then straighten up and sit on your right. Repeat the exercise 10 times in each direction.

4. Sit on the floor with one leg tucked under you. Grabbing the shin of the other leg with your hands, lift it up. Stay in this position for 5 seconds and lower your leg. Do the same with the other leg. Repeat the exercise 5 times with each leg.

Gymnastics for weight loss at home

1. Stand facing a wall at some distance from it. Press the palms of your outstretched arms against the wall at shoulder level. Bend and straighten your arms and push up against the wall. Try to keep your back straight.

2. Stand facing the wall, feet together. Raise your right hand first, trying to touch the wall as high as possible with your fingertips, then your left. Then do this exercise with both hands.

3. Standing facing the wall, lean your hands on it. Alternately sharply raise your right and left leg to the sides.

4. The exercise is similar to the previous one, only lift your legs alternately and forcefully back. Bend over.

5. Press your back tightly against the wall. Exhale, tighten your stomach, tighten your back muscles. Hold your breath as long as you can, then exhale forcefully, gradually relaxing your body muscles.

6. Stand facing the steppe. Forcefully lean on it with straight arms, first bend your right leg, pulling your knee to your stomach, then your left.

7. Stand straight, facing the wall, at some distance from it. Raise your leg and place your foot on the wall. Lean forward, wrap your hands around your ankle, and touch your face to your knee. Lower your leg, lift your head and stand up straight. Perform the exercise alternately with your left and right legs.

8. Lie on your back and stretch out. Bend your knees and place your feet on the wall. Step your feet as high as possible on the wall and straighten your body, supporting your buttocks with your hands.

9. Lie on your back perpendicular to the wall and scissor your legs. Stepping stone helps keep your legs at a certain height and prevents them from falling.

All exercises are performed leaning against the wall. However, they require significant muscle effort. Master them gradually, repeat each exercise 10 times.

Gymnastics for the laziest

For those who do not want to sacrifice the usual sitting in front of the TV in the evenings and nevertheless want to remain cheerful and slim, we can recommend several simple gymnastic exercises that can be done without leaving the screen - literally during the break between two programs. Repeat each exercise 5-6 times.

1. Sit on the edge of the chair, straighten your legs and place them on the floor. Leaning with straight arms on the armrests, bend over, look at the ceiling and take a deep breath, then return to the starting position and exhale.

2. Sit on the edge of the chair, lean your shoulder blades against the back, and grab the top with your bent arms. Straighten your legs and place them on the floor. Raise your legs straight up as high as possible, then slowly lower them to the starting position.

3. Exhale as you lift your legs, and inhale as you lower them.

4. Sit on the edge of the chair, place your hands on the seat, straighten your legs and place your heels on the floor.

5. Bending your arms, slowly lower yourself and sit on the floor, without bending your knees. Then, straightening your arms, return to the starting position.

6. Sit on the edge of the chair, straighten your legs and try to place your feet on the floor. Raise your arms to the sides, inhale, then bend over and try to reach your toes with your hands - exhale. Do not bend your knees while bending.

7. Sit on the edge of the chair, place your palms on the seat with your fingers back. Straighten your legs and place them on the floor.

8. Bend your knees and, moving your torso forward, try to sit on your heels - exhale. Then, straightening your legs, return to the starting position - inhale.

9. Leaning with straight arms on the armrests, bend your arms, pull your toes up and, placing your shins on the seat, sit on your heels.

10. Lean your shoulder blades against your back and inhale. Then, bending your arms, sit on the seat and lower your legs to the floor - exhale.

Exercises for rejuvenation and beauty

First wrinkles. How much grief they cause women. Even a slight panic begins, followed by active attempts to smooth out the skin, restore its youthful smoothness and elasticity. But there are no people without wrinkles. Their first signs appear at the age of 25-30, and with dry skin, perhaps even earlier. And every year, wrinkles become deeper, giving the face a tired look and emphasizing age.

Plastic surgery will help get rid of wrinkles, but keeping the skin elastic and young as long as possible is within the power of every woman. Of course, you will have to take care of your skin and perform a simple massage every day. And one more secret - smile more often! Yes, yes! Just smile, because smiling relaxes wrinkles around the eyes, lips and forehead. See for yourself by looking at your reflection in the mirror with a smile.

Forehead massage. The forehead is massaged with circular movements of the fingertips of both hands, starting from the middle towards the temples. Then stroke your forehead from the right temple to the left and vice versa. Repeat the movements 4-5 times.

Eyelid massage. Gently stroke the upper and lower eyelids with your fingertips. Don't stretch your skin - it's harmful.

Nose massage. The nose is massaged with the tips of the index and middle fingers, starting from the bridge of the nose to the tip of the nose, and then back.

Cheek massage. Place four fingers of your left hand and four fingers of your right hand to the corners of your mouth and stroke in a circular motion from the corners of your mouth to your earlobes, and then in the opposite direction. Repeat the exercise 3-4 times.

Neck massage. The neck should not be massaged because the pressure-sensitive thyroid gland is located here. Stroke lateral surface neck towards the chest and shoulders.

Massage of the mouth and chin area. Perform a massage with the middle fingers of both hands, placing them under lower lip, in the middle of the chin, and then describe semicircles around the mouth, until it touches the lower lip. Repeat the movement 3-5 times. Pat the chin area with the back of your hands, and then massage from top to bottom to the lower lip area.

Breath. Sit down for 15 minutes in a dimly lit room, sit comfortably and breathe deeply through your nose. Take a break from depressing thoughts, imagine yourself sitting on the ocean and focus on breathing. This exercise perfectly restores strength and gives your face a healthy look.

Express gymnastics for the face. There will definitely be time during the day for these simple exercises.

Say the “o” sound in front of the mirror for 30 seconds, then make a heart shape with your lips and rotate them clockwise.

Look up, raising your eyebrows. Hold this position for a count of 10, then relax and repeat the exercise again.

With your chin forward, say the word “risk”, tensing your muscles as much as possible.

Close your jaws and extend your lips to the right, count to 10, then extend them to the left and repeat the count.

Gymnastics for the chin

Age! What tricks do women go to to hide it! And everything seems to be fine: both your skin and your figure, but a flabby neck, sagging cheeks and a double chin immediately reveal how old you really are. But these signs of aging can be prevented from progressing. A simple rule: the more attentive and caring you treat yourself, the longer you stay young. But a double chin occurs not only in older people - it can easily form at a young age. A double chin appears various reasons: because of overweight, the habit of retracting the chin and age-related skin changes.

In general, in women, fat deposits form on the neck as easily as in the hips and buttocks. And as a result of the structure of the jaw, a double chin appears even in thin women. The smaller the angle between the jaw line and the neck line, the greater the likelihood of a double chin. The lower the Adam's apple is located, the greater the likelihood of a sagging chin.

What to do, how to avoid the appearance of a double chin or get rid of one that has already appeared? You need to immediately start following the basic rules!

❀ Every time you apply cream to your neck, massage with your fingers. At the same time, slowly move from the base of the neck up to the chin, patting the skin.

❀ Don’t sleep on high pillows, learn to watch your posture and how you hold your head.

❀ Try not to slouch or tilt your head too low, because this also contributes to the appearance of a double chin.

A simple exercise: wear a book on your head every day for 10-15 minutes; Swimming in the pool will also prevent the appearance of a double chin.

And don’t be lazy to do a special set of exercises:

1. Imagine that a large weight is suspended from your chin and needs to be lifted. Slowly lift your chin, simultaneously throwing your head back and tensing all the muscles in your neck. Do this exercise 5-6 times.

2. Pull your lower lip down with force until your lower teeth become visible. This will tighten the neck muscles. Do this exercise 5-6 times.

3. Place your fists under your chin. Then, overcoming the resistance of your hands, open your mouth. Or stick your tongue out as far as possible, with the tip of the tongue pointing down. Repeat the exercise 10-15 times.

4. Tilt your head to the left, moving your jaw towards your left shoulder. Repeat the same on the other side. Repeat the exercise 5 times in each direction.

5. Tilt your head back, while pushing your lower jaw forward and up, trying to reach the tip of your nose with your lower lip. Repeat the exercise 5 times.

6. Press your palm to your chest just below your collarbone and pull down. Purse your lips tightly, rounding them into a tube (as if holding a pencil with them). At the moment the lips are compressed, the subcutaneous muscle contracts sharply and, rising to lower jaw, will be forced to overcome the resistance of the palm, which pulls it down. Hold this position for 3-5 seconds, then relax. Purse your lips again. This exercise strengthens the subcutaneous muscle of the neck, it will help maintain tone. skin chest, neck, lower face and protect them from fading. The exercise must be repeated 10-20 times.

In order to lose weight, strengthen muscles and get rid of excess fat It is not necessary to visit the gym regularly. You can get your body into ideal shape at home. We offer you ready-made workouts houses for girls with an exercise plan and exercise tips for effective weight loss.

Home training for girls: pros, cons and features

Even if you are busy with work and family matters, 30 minutes for fitness You can always allocate several times a week. Especially if you organize effective workouts at home. If you thought that training at home for girls is of little use, then try our ready plan exercises to lose weight and tone the muscles of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of training at home for girls compared to visiting a fitness club?

Benefits of training at home:

  • You save time traveling to the gym.
  • No need to adapt to the fitness club schedule.
  • You save money on purchasing a subscription.
  • It is psychologically more comfortable to work out alone; no one is watching you or causing you any inconvenience.
  • You do not need to purchase special fitness clothing; you can exercise in a T-shirt and shorts at home.
  • For young mothers on maternity leave, training at home is the only option if there is no one to leave the child with.
  • A large selection of ready-made video programs and exercise sets will make home workouts for girls varied and effective.
  • You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
  • You can study early in the morning before work or late in the evening after work.

Disadvantages of training at home:

  • There is no coach who will deliver correct technique performing exercises.
  • There is no variety of exercise equipment at home, and additional equipment must be purchased.
  • You will have to think through and create a set of exercises yourself or look for a suitable program.
  • To train at home, girls need to have strong motivation to exercise; no one will “push” them from the outside.
  • There are too many distractions at home that can disrupt your workout: household chores, family demanding attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home training outweighs the small list of disadvantages. All you need to train at home is to free up a small square of space in your apartment, set aside 30-60 minutes for an activity, make an exercise plan and start training.

Equipment for training at home

To lose weight and tone your body, you can exercise at home and without additional equipment. Exercises with your own body weight give a good workout and help to work the core muscles and speed up the fat burning process. However, for b O For greater variety of training, it is advisable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or nightstand for some exercises that require support.

If you have some additional equipment at home or are able to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. However dumbbells are the most basic equipment, which will be enough for full-fledged training at home for girls. It is also advisable to have a rug or mat on the floor if you have hard or cold floors.

What other equipment can be purchased:

  • Fitness band: the most popular piece of equipment lately, ideal for the thighs and buttocks.
  • Mat: A basic piece of equipment needed for almost any workout at home.
  • Fitball: round ball for abdominal exercises and development of stabilizing abdominal muscles.
  • Tubular resistance band: ideal for training the arms, shoulders and back.
  • Elastic band: Very useful for strength training and stretching.
  • Massage roller: for muscle recovery after exercise and self-massage.
  • TRX loops: for functional training at home.

So, for cardio training and functional training to tone the body, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals. If you plan to train at home long time, then it is better to purchase collapsible dumbbells. You can use dumbbells instead plastic bottles with water or construct dumbbells yourself:

Home workouts for girls: basic rules

1. Any workout should always begin with a warm-up (7-10 minutes) and end with stretching (5-7 minutes). This is a mandatory rule that should always be remembered. Check out our warm-up and stretching exercises:

  • Warm-up before training: exercises + plan

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can allow yourself a full meal. If this is not possible, then have a small carbohydrate snack 45-60 minutes before the start of class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (for example, 100 g of cottage cheese + apple or 1 scoop of whey protein in milk) . But the most important thing for losing weight is not what exactly you eat before and after training, but how you eat in general throughout the day.

5. You can train in the morning on an empty stomach. The time of exercise does not affect the weight loss process, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout and one or two glasses of water after finishing your workout. During exercise, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm your leg joints. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that do not restrict movement. If you do yoga, Pilates, or do gentle exercises on the floor, you don't need sneakers.

8. Don’t overload yourself with training; at first it’s enough to do it 3 times a week for 30 minutes. You can gradually increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to accelerate results.

9. If you have back problems, then it is better to minimize abdominal exercises that are performed on the back, replacing them with planks and variations:

We use it for training circular pattern: perform each exercise for 30 seconds + 30 seconds rest and then move on to the next exercise. After finishing the circle, stop for 2 minutes and start the circle again from the first exercise. Repeat the exercises in 3 circles . If the exercise is performed on both sides, then perform 30 seconds first on one side, then 30 seconds on the other. Each lap will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can go down on your knees)

Day 2

2. Plie squat

5. Hip adduction while lying on your side (on both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with arms spread and shins crossed

5. Lateral leg lift on all fours (both sides)

Home workouts for losing weight and burning fat

If you are looking for home workouts for girls who want to lose weight and have at least a little fitness experience, then we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this home training option, you also do not need additional equipment.

We use it again for classes circular pattern: perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 8 minutes.

Day 1

2. Walking forward lunges

4. Skier

5. Side leg raise (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (both sides)

Day 3

2. Rising from a chair with a raised leg (on both sides)

4. Plank jumps with legs raised

5. Raising legs up (on both sides)

Home workouts to tone muscles and reduce body fat

If you are looking for home workouts for girls who don't have overweight but want to tone your body, we offer you a set of exercises to strengthen muscles and reduce fat. Unlike the previous diagram, the circle includes only one cardio exercise, the rest of the exercises are aimed at toning muscles and getting rid of problem areas. You will need dumbbells 2-5 kg.

We train similarly in a circular pattern: perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 7-8 minutes.

Day 1

2. Dumbbell plank pull-ups

4. Push-ups (can be on your knees)

5. Lunges in a circle (both sides)

Day 2

1. Lunge in place (both sides)

2. Bent-over dumbbell raises

5. Spider bar

6. Side crunches (on both sides)

Day 3

1. Diagonal lunges (can be done with dumbbells)

2. Side plank (on both sides)

4. Side lunge (both sides)

5. Reverse push-ups

Strength training at home to strengthen muscles and develop strength

If you want to strengthen your muscles, develop strength and improve your body composition, then we suggest you strength training for girls at home. The program includes strength exercises with dumbbells. Perform the exercises for the specified number of approaches and repetitions (for example, 4x10-12 means 4 sets of 10-12 reps) . Rest 30-60 seconds between sets, rest 2-3 minutes between exercises.

If you want to effectively work on your muscles, then the weight of the dumbbells should be taken such that the last repetition in the approach is performed with maximum effort (5 kg and above). If you only have light dumbbells, then do b O a higher number of repetitions (for example, 15-20 repetitions), but in this case the training will not be strength training, but fat burning.

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