The reasons that a woman goes to a sports club may be a desire to feel good every day, easily manage your body and, finally, just have fun. But the root causes are always excess weight and flabbiness of the skin.

Going to the sports club, experienced instructors will immediately point out the problem areas, will make up a set of exercises and will follow the progress of their implementation.

Organize a similar sports club and you can at home! Buy a CD with the exercises you are interested in and do everything exactly as shown. To monitor the correctness of the execution of exercises you can study in front of a mirror or ask your soul mate to coordinate you.

We offer to your attention a few simple exercises that you can perform every day to not gain weight and feel good.

Doing this will not take you much time and space. You can practice on the carpet or bed on the floor a special mat for fitness.

Before starting the basic exercises, warm up the body. Get up straight on inhaling, raise your hands high up, stretch as high as possible, on exhalation, lower your hands to the floor (if you can not get anything to the floor). Repeat this 5 times.. Stand up straight, with an exhalation, lower your body as low as possible, ideally grab your thumbs with your hands, your knees are retracted and stay in this position for 30-40 seconds. Now you can start the main exercises.

For the feet 1. Squats Put your feet wider than your shoulders, turn your feet 45 degrees, put your hands on your waist, or straighten in front of you to keep your balance. Do deep squats, the back is straight, perform a squat during exhalation, take a breath. Repeat 15-20 times. This exercise perfectly trains the inner surface of the thigh. Good prophylaxis against cellulite.

Squatting criss-crosswise Stand up so that your left foot is cross-wise from behind. The body remains vertical. On exhalation, perform a squat, tilting the abdomen to the hips. On inhalation, rise. Exercise trains the middle gluteus muscle. Repeat with your right foot too.

Makhi feet Get up straight, lean back in the chair. Begin swinging your right foot to the side. Try to raise your foot as high as possible. Complete 10 Machs. Repeat the same with the left foot. Do now swing straight and back.

For the abdomen 1. Raising your legs Lie on your back, legs straight, turn your palms under your buttocks. Raise your right legs 90 degrees and lower. Perform 10 climbs. The body remains straight. If the abdominal muscles are well trained, you can put your hands behind your head or cross them on your chest. This will increase the load. This exercise perfectly trains the lower abdominal muscles and helps newly born women to return to the form.

Twisting Lying on your back, knees bent, feet raised at the knee level. Hands are wound behind the head. Now straighten the right leg and the right elbow to the opposite knee. We return to the starting position, we repeat also with the left foot. Complete 15 turns in each direction.

For hands, back and chest 1. Pushups Lean on your knees and hands, lower legs scraping, feet on weight. The arms are wider than the shoulders. Bend your arms in the elbows until you touch the breast of the floor (but do not fall on the chest), go back to the starting position. The back is always straight. Complete 10 push-ups. If the muscles of the hands are well trained, you can lean on socks.

As training improves, increase the number of push-ups.

Pushing away from the chair Lean your hands on a chair, legs bring forward in front of you and bend at the knees. Now bend your elbows, try to bend to 90 degrees, then straighten them. Repeat 10 times. Increase as you train. After the end of the training, again perform the exercise, which did in the beginning. Lower your body down, grab your big toes and stay in that position for 30-40 seconds health. Sumy. Ua.

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