Exercises that you can do at home

Fitness - the best helper of women in maintaining its natural beauty. Many of the fair sex to forget about it, or justify themselves by saying that they have no time for classes in the fitness center. But you can do the exercises and at home. Train 3-4 times a week for 30 minutes and after a month you will notice good results. Muscles become more toned, cellulite less noticeable and the skin will get a beautiful shade.

Before the power load is required to perform the workout. It is necessary to warm up the muscles and joints to prepare for the exercises. Stand up straight, put your hands on the belt. Make circular movements of the head in both directions. Pull the neck, tilting her head to the right, left, forward, backward. Stretch your arms in front of you, turn your wrist in one, then the other way. Repeat the circular motion in the elbow, shoulder, hip, knee and ankle joints.

Proceed with the implementation of the power of the workout. Place the hands on the waist, feet shoulder width apart. On the exhale, bend your knees, sit down to a level where the hips would be parallel to the mat. On the inhale fully stand up. Do 20-30 squats.

Stand sideways to the left wall of the same name, put his hand to the surface, and the right place at the waist. Raise your right leg up and away. Aim at the foot itself. Make 15-20 climbs to the right. Turn to the other side to the wall and repeat the left foot.

Turn to face the wall, put his hands on the surface. On the inhale pull the right foot back. Do jiggle it up - down 1 minute. Repeat on the left leg.

Lie on your back, bend your legs at the knees, hands put on his head. On the exhale, lift your upper body off the floor, inspiratory lie on your back. Make 15-20 climbs.

Rectified in the knees, lift up, put his hands under your buttocks. On the exhale, lower your legs at an angle of 30 degrees to the floor. On the inhale, lift them up again. Make 10-15 ups and get some rest. Perform 2 sets yet.

Lie on your stomach, arms pull over your head. On the inhale, lift both legs off the floor, arms and head. On the exhale, lower on the mat. Repeat at least 20 times.

Sit on the floor, raise your hands above your head, legs straighten the knees. On the exhale, lower your upper body to the legs, back and relax Hold this position for 1 minute. With inhalation straightened. Lie on the floor, bend your legs, knees, pull up to the chin. Ride back forward - backward 1 minute. Then lie down and try to completely relax the muscles.

Tags: house, exercises