We have put together easy but effective exercises that will help you quickly get in shape..

Slim tummy.

This part of the body accounts for most of the body fat.. However, making the dream of a flat stomach a reality is quite simple, it all depends on the desire and effort that you will make..

Reduction of the elbow and knee.

Starting position: feet shoulder-width apart, hands clasped at the back of the head. We bring the elbows forward a little and begin to stretch first with the left to the right knee, and then with the right elbow to the left knee. It is important not to bend too much, as you can put extra stress on your back.. Try to work by bending your knees, gradually increasing the pace.

Mahi legs.

Spread your straightened arms along and try not to lower. Move your left leg slightly to the side, and then make a sharp rise to the right side of the body, maintaining stability in the body and without bending the knee. Repeat with the other leg. It is not necessary to swing too high, the main thing is to feel the tension. Due to the fact that you keep your hands in constant tension, the muscles of this part of the body are strengthened..

side plank.

By itself, the stand in this position strengthens almost all the muscles of the body, but you can only focus on a certain part.. Try to raise the knee to the elbow without falling back, as shown in the photo.. Do 10-15 times, repeat the same on the other side. No need to rush, feel the abdominal muscles.

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Create support in the elbows or on the palms - whichever is more convenient. Alternately raise your legs to your chest, gradually increasing the pace. The exercise can be divided into several approaches for a minute.. The benefits of such lifts in the bar extend to the back muscles of the legs, as well as the buttocks.. By the way, the buttocks and thighs can be well pumped at home..

Jump Squats.

A fairly simple, but at the same time productive exercise. Squats must be done correctly, otherwise there is a risk of damaging the joints. It is necessary to control the knees so that they do not go further than the foot.. The benefits of jump squats will only come at a high pace, so try to maintain it.. Like the previous exercise, it can be divided into approaches.

Inclinations from a squat.

In this position, you will be a bit like a sumo wrestler, and weight has nothing to do with it.! In widely spaced and bent legs, the effect on the oblique muscles is greatest.. Hands need to be brought to the lock at the back of the head, but first straighten and hold them overhang. In this case, you will have to touch not the knees, but the heels.

Hull lifting.

Absolutely each of us pumped the press at least once in a lifetime, so this exercise is familiar to everyone.. One caveat: when lowering to the starting position, do not do it abruptly to the end, that is, try to keep the body hanging. In the most elementary exercises lies the success of losing weight. Set the daily rate or increase the number of times gradually. To burn fat on the sides, do crunches.

Leg raise.

Lie on the mat, connect your legs, and put your hands parallel to the body. Raise your legs slowly, without bending your knees.. After about 10 times, your legs will start to tremble, but don't stop. Repeat 25-30 times and do not forget to breathe correctly: on the rise - inhale, and exhale when lowering your legs to the floor.

Bike.

Do the same from a prone position. Connect your hands in a lock, and the shoulder blades should be slightly torn off the mat. Pull your left elbow towards your right knee and vice versa. You can “turn” the bike for a while.

10. Burpee You can also hear another name - " From a standing position, do a deep squat and create support in your hands: throw your legs back (as in push-ups) and return to the starting position. Jump up and clap over your head.

Strengthening the legs.

Quite often, girls have complexes about the volume in the hips, so it is especially important to strengthen the legs.. Plus, you will train your endurance well, which is necessary for life in the fast-paced rhythm of the modern world.. However, it is difficult to manage with one exercise, so it is better to develop a suitable complex..

Lunges.

The most simple and effective exercise. With each lunge, make sure that the knee does not extend beyond the foot and is perpendicular to the floor surface.. You can add light springy movements and pick up dumbbells. Over time, try to change legs in a jump.

Star.

This exercise, in addition to losing weight, helps to relax the muscles well.. Starting position: feet shoulder-width apart, arms along the body, keep your back straight. In the jump, simultaneously spread your legs a little wider, and raise your arms above your head. The faster the better. It is advisable to do three sets of a minute, and take light dumbbells in your hands.

Rise on toes.

Take the original position - plie squat, as shown in the photo. Keep your hands in front of you or put on your belt, but do not touch your legs. Rising on your toes, you train your balance and strain your calf muscles. Repeat 30 times.

Deep squat with support.

A table, a bench or a stable low cabinet can serve as a support if you train at home. Turn your back to the subject and place your hands. You need to go down not to the end, but so that you can easily return to the starting position. First fit 20 times, but then increase the amount.

Mahi in plank.

In the bar, we lean on our palms and alternately raise our legs not too high, but in such a way as to determine the tension in the thighs. In this exercise, you do not need to bend your knees and try to keep your back straight..

Plank leg and arm raises.

Here your sense of balance will let you down at the maximum level.. With your limbs, you should not reach up, but perpendicular to the floor.. It is important to reach with different arms and legs (right/left) to keep the stance.

Running in place.

There are two important points that will ensure a good result of this exercise.. Firstly, it should be a run with a high knee lift, and secondly, it should be the most intense, and the movements should be clear.. For control, keep your palms above your knees and touch them while running. Land on your toes: so your legs get tired less, and the foot will not hurt.

jump rope.

By themselves, they are simple and useful for maintaining the tone of the whole body, so do not neglect them.. Try a marathon: every day add a few seconds to the previous time. On the first day, you can start with two minutes, on the second - two minutes, fifteen seconds, and so on..

Cross lunges.

It will help to pump the sides and buttocks very well. Everything is elementary simple, only unlike ordinary lunges, you start your leg slightly to the side. Keep your hands in front of you or on your belt to fix your lower back and not tilt your body forward.

10. Pelvic lifts.

Lie on your back, bend your legs, and put your hands along the body. Push your pelvis up and down. If you keep doing this exercise, it will soon become very easy for you.. You can add a load with dumbbells or weights.. Another option: throw one leg over the other, then you will additionally feel the buttocks.

We hope these exercises will help you lose those extra pounds after the New Year holidays.. However, do not forget to restrain yourself during the festive feast and eat not as much as you want.. Complement physical activity with pleasant procedures and be healthy!

Author: Alexandra Sedova miridei. com.