If you have a goal to start working on your figure and stop whining because you are not happy with your body, we have the right training for you!
This exercises for weight loss should be done 3-5 times a week and if you have the time and motivation it’s recommended that you combine the exercises for weight loss with cardio exercises such as cycling, running, brisk walking or skipping rope.
Generally cardio exercises are those exercises that speed up your heart rate over 120 for a longer period of time.
If you are an athlete and well-trained and if you plan to lose a little weight, do each exercise 15-20 times in a row, and if you can, repeat all the exercises until you are overtired.
If you have not exercised for a long time first do exercises 1-6, repeat these exercise 2 or 3 times in a row until you get tired. Then after 2 or 3 weeks of exercise you can continue with the exercises but also add 1 exercise in the supine position every 3 or 4 days.
If you need to lose more than 5 kilograms or if you have a lot of cellulite, you need to do only the starting exercises, do not exaggerate, but repeat the exercises that you have done 2 or 3 times (for example, practice in this order 1-1-1- 2-2-2 etc.).
If you have difficulties during these exercises do more relaxing exercises. You can do all exercises when you are done removing the excess weight or you have left 2- 3 extra kilograms.
Exercise No. 1
Spread your legs so that your feet are in the same width with your hips, hands behind your head, bend down and push yourself back up without stopping. Do not stretch your legs too much, but push your elbows backwards as much as you can when standing upright.
Exercise No. 2
Spread your legs, put your hands up. Rotate your upper body. First left, then right, do not move your hips, and keep your head straight.
Exercise No. 3
Bend your upper body, spread your hands and rotate without stopping and without slowing down. Do this easily, and without making too much effort.
Exercise No. 4
Spread your legs, spread your hands vertically. Rotate your upper body, bend up, touch the top of your feet, lift up and turn to the other side try to touch your knees with your head. Repeat this exercise without stopping.
Exercise No. 5
Spread your legs, bend your arms to shoulder level. Bend your upper body to the side and turn a little with your elbows behind your back.
Exercise No. 6
Spread your legs, put your hands on your ears. Make as much wider circles as you can. To prevent dizziness make 5 laps in each direction, and repeat.
Exercise No. 7
Lie on your back with your hands behind your head. Raise your upper body and bend with your legs stretched. In the beginning, do not tighten your legs too much, keep your head up when lying down again. Lower yourself slowly.
Exercise No. 8
Lie on your back, arms stretched along your body, head raised. Make circles with your legs stretched, first in one direction, and then in other. Look at your legs with your head up.
Exercise No. 9
Take the same position as the previous exercise. Bring your knees to your chest with your heels as close as you can to your butt, keep your head up.
Exercise No. 10
Take the starting position the same as in exercise 7. Bend your upper body, spread your hands and make circles.
Exercise No. 11
Sit down and spread your legs, cross your hands. Rotate your upper body to the left then right. Do not stop moving your body.
Exercise No. 12
Finish the exercise with a few squats. If you need take a break after each squat. At the beginning hang on to a back of a chair for stability and sink down in to a squat position.