The body of your dreams for 20 minutes a day

Women's Magazine offers a set of exercises that will help to work the most problematic muscles: abs, glutes, thighs, biceps, triceps. Doing it every day, you will notice results within 3 weeks. So 1-2 weeks: perform exercises through the day. 3-4 weeks: perform each exercise in the two approaches. Most importantly, do not privates on vacation. The maximum is to breath or water to drink, and to practice on. During exercise, use light dumbbells 1, 5 kg, gradually increasing their weight up to 2-2, 5 kg

Rises feet to the side



Results in tone legs and buttocks.


Starting position: feet shoulder-width apart, hands on hips.


Slowly Crouch so that your thighs are almost parallel to the floor. When you straighten up again, raise your left leg to the side - it should form an angle of 45 degrees with the floor surface. Hold for a second, then return to its original position. Again Crouch, then repeat with the right leg.




Chest muscles, and press




Leads to tone your shoulders, chest and triceps.




Starting position: lying on your back, both hands dumbbells, elbows and knees bent, legs straight. Raise both hands up, palms toward each other. Then slowly spread his hands in different directions, then pinch them together. Bend your elbows, slowly lower, not straightening so that the brush contact with the floor. Thus, you should get the letter So Straighten your arms, hold the dumbbells over themselves.





Squats



Tightens the legs and buttocks.


Stand up straight with widely divorced feet so that the toes looked in different directions. Keep your hands in front of him. Take one dumbbell. Slowly squat until thighs will be parallel to the floor. Then just as slowly stand up, standing on tiptoes.





Arms bending



Trains back and biceps.


Lean right leg and hand on a bench or bed, holding the dumbbell in your left hand. Keep your back parallel to the floor, left arm down, palm turn away from you. Then begin a slow rotation by hand. Repeat with the right hand.





Lunges


Tightens the legs and buttocks.




Starting position: back straight, both hands dumbbells, feet shoulder-width apart, arms along the body. Do a lunge with the left leg and lower yourself down until your right leg is almost parallel to the floor. Repeat with the right leg.





Swing



Tightens the abdominal press.


Starting position: lying on your back, knees bent, feet touch the floor. Keep your hands to my head, elbows toward your knees. Reach out head and shoulders when you lift your knees to elbows - try to touch elbows hips then slowly back down. Do not help your head with your hands.





A shot from below



Tightens the shoulders and arms.


Starting position: stand with your arms along the body, dumbbells in both hands, palms toward each other. Lift the dumbbells to the shoulders, then expand them so that they were in front of chest. Raise the dumbbell in your right hand above your head, palms on itself. Slowly lower to the chest, repeat with the left hand. Again, expand the arms so that they were in front of the shoulders, slowly lower down.




Bending the knees




Tightens oblique and abdominal muscles.




Starting position: lying on back, knees bent, hands are separated in different sides, palms up, feet touch the floor. With feet together, lift the buttocks and feet a few inches off the floor and slowly turn your legs to the right, not touching the floor. Hold this position, then return to the center, turn left. If the exercise is too exhausting for you, take a break.

Source:

Women's Magazine

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