How to get rid of extra pounds without leaving your home

Any training is a complexexercises, which you need to perform with the same frequency, constantly increasing the number of repetitions. All you need for classes is a couple of minutes of free time and a few meters of space. Are you ready to become the owner of the ideal body? Then let's begin.

Exercise 1. The Swallow

This basic exercise helps to develop a sense of balance, strengthens the back, stretches and strengthens the muscles of the hips.

1. 
   Stand on your right foot, bending your right knee slightly.


2. 
   Without bending more of your right leg, lean forward, stretching your left arm forward and lifting your straight left leg up and back. Continue to bend over until the body is parallel to the floor.


3. 
   Hold the pose for 30 seconds without touching the left foot of the floor. Then, repeat the movement with the other leg.

Exercise 2. Scissors

A universal exercise that strengthens the muscles of the hips and abdomen, helps to get rid of fat, improves the functioning of the circulatory system.

1. 
   Lay down on your back, placing your hands behind your head and spreading your elbows.


2. 
   Raise closed legs perpendicular to the floor.


3. 
   Start tearing your back off the ground, stretch your chest to the ceiling.


4. 
   Hold in the upper position and spread your legs apart as wide as possible.


5. 
   Keep the abdominal muscles in tension and continue to chest up. Keep your feet together.


6. 
   Having finished movement of legs, lower shoulders on a floor in a starting position and repeat.

Exercise 3. Plank

The bar strengthens the muscles of the body and improves the posture. Helps to achieve "steel press" in a short time.

1. 
   First, lie on your stomach and lift the top of the body, leaning on your elbows and forearms.


2. 
   Raise the pelvis and straighten your legs, leaving only elbows, forearms and toes on the floor. Keep the back straight, the pelvis is parallel to the floor.


3. 
   Hold this position for as long as the exercise lasts.

Exercise 4. Backlashes

Lungs improve the strength, flexibility and tone of the muscles of the legs and pelvis.

1. 
   Stand up straight, legs together.


2. 
   Step right foot back as far as possible.


3. 
   Putting the right foot on the floor, bend the leg and lower the right knee down. Keep the case upright and do not remove the left foot from the floor.


4. 
   When the right knee touches the floor, return to the starting position. Then repeat, starting with the left foot.

Exercise 5. Touching socks

Exercise is working on the top of the press. Will prepare the basis for your future cubes.

1. 
   Lie on your back, stretching out your legs and stretching your arms up.


2. 
   Raise both legs until they become perpendicular to the floor.


3. 
   Keeping your feet upright, stretch your arms straight to your toes.


4. 
   After reaching the maximum approach to the legs, lower the top of the body back to the floor, continuing to hold the legs perpendicular to the floor, then repeat.

If these exercises are easy for you, thenincrease the execution time of each movement to 40 seconds. In doing so, do not change the rest time. Also for additional effect you can achieve, combine exercises and repeating exercises at a fast pace.

Detailed information on home training and full exercise programs you can find in the book "7 minutes on fitness".