Exercises from Anita Lutsenko: 5 best workouts

Many of those who decide to seriously take care of their own body, get rid of extra pounds or create a beautifully defined relief, lack a motivating factor - a kind of engine that would help them move forward, despite numerous difficulties.

And for many, this “growth factor” is “Weight Loss Diaries” with Anita Lutsenko, an amazing trainer who can inspire real feats.

Anita Lutsenko is an amazing trainer

MINUS 8 KG IN TWO WEEKS WITH A ROPE

Jumping rope is the best way to get your figure in shape in a matter of days. Systematic jumping rope burns more calories than, for example, cycling, swimming or jogging. At the same time, jumping rope does not require any money or a special place to practice, because you can perform this complex even at home.

Exercise just 10-15 minutes a day, and after 2 weeks the muscles of your entire body will significantly tighten, and you will lose weight up to 8 kg. However, in the presence of acute forms of diseases of the cardiovascular system and musculoskeletal system, intense physical exercise with a skipping rope is strictly prohibited.

Jumping rope with intervals

We jump 10 times on two legs, 10 times on the right, 10 on the left and 10 times, alternating between the right and left legs (imitation of running).

Jumping rope around the line

Place your feet together and imagine a line parallel to the direction you are looking and passing through your feet. Start jumping so that each time you land on a different side of the imaginary line. Over time, try to increase the amplitude. We start with 10 times, increasing the number of repetitions over time.

Jump rope with crossed arms

We jump on two legs, then we cross our legs at waist level, it turns out that we are crossing the rope, and on the next jump we return our arms to the starting position. Repeat 10 times.

Jumping rope back and forth

We jump on two legs, but not strictly vertically, but alternating alternate jumps back and forth. You need to try to jump as far as possible without losing your balance. We do it 10 times.

Jump rope with crossed legs

We stand in the starting position with our legs crossed. One in front of the other. From this exercise, you jump out and change legs during the jump, landing in a similar position. But the leg that was in front before is now behind. We do 10 of these jumping ropes to lose weight.

Who is Anita Lutsenko: biography and personal achievements

Anita Lutsenka and her weight loss program
Once upon a time, Anita was an ordinary girl, born into an ordinary Kiev family. The only unusual thing was her name, which the employees of the registry office categorically refused to register because they considered it “non-Soviet.” But after a few months, the stubborn parents got their way, and the name was added to the birth certificate. Perhaps this was the first important victory in Anita’s life.

Even more important victories began after the girl began training in the gymnastics section, and then in sports aerobics. Here she not only received the title of international master of sports, but also became a prize-winner of the European Championship and other prestigious competitions. For a long time she had no equal in her homeland, and she confirmed the title of Champion of Ukraine more than once.

After a successful sports career, Anita began to actively share her experience with others. She took part in serious seminars, taught at training centers, and trained others. Including the famous singer Vera Brezhneva.

Anita Lutsenko developed the exercises in such a way that they helped emphasize the strengths of the body and develop the weak ones.

This allowed her to develop her own effective weight loss program and become a trainer for television projects aimed at motivating weight loss.

Anita believes that the key to success is not a way of thinking, but actions:

“For many years now I have been convinced that a person changes not when he changes in his head, but vice versa! Changes in real habits: started drinking water, getting up earlier, doing exercises, not swearing, respecting other people, smiling, doing a hair mask and body scrub, preparing a healthy breakfast instead of a cutlet with Olivier....will INEVITABLY lead to changes in the head! You don’t need to wait for changes right after you’ve forced yourself to pump up your abs... they will come, you just need a little time JUST DOING!”

Weak muscles

Even if you are a fitness freak, your abdominal walls may still remain weak. Here it is important to understand what and how to pump, and not just go to the gym or do a set of exercises to lose weight at home. Second tip:

The walls of the abdomen may simply be weak, and Kegel exercises and the ability to always keep your stomach taut will help here: you sit, walk, run - this is normal! That's how it should be! It’s just that over time you don’t think about it - it’s a habit!

For morning classes

Habitual morning exercises that should be done in a certain sequence. The main condition is that this must be a daily procedure that must be done efficiently and correctly. Gymnastics begins with a warm-up to warm up the muscles. Stretch your arms forward and take turns quickly performing swings, while simultaneously lifting your legs. Working with your right hand, lift your left leg and vice versa.

Jumping from foot to foot. Bend one leg at the knee, put the other one to the side, then vice versa.
Keeping your feet shoulder-width apart, stretch your palms toward the floor. Then jump a little, straighten your body, and clasp your legs with your hands and clasp your hands above your knees.
Take weights in your hands and start squatting, while reaching your arms towards the ceiling. Repeat 10 times.
In the prone position, holding weights in your hands, they need to be straightened forward one by one.
Stand up, keep your legs together, relax your body. In this position, perform backward swings. Your legs should move in a parallel plane to the floor.
Lie down on the floor, left leg extended to the right, right leg bent at the knee. Take a weight in your right palm, lift it up, lift your torso and stay in this position for a few seconds. Repeat 10 times.
Long jump 10 times.
Jumping rope for 5 minutes.
Repeat step 6, left arm, right leg.

Nutrition plan today

Proper nutrition and healthy food are an important component of an ideal figure. Here's your meal plan for today:

Breakfast: porridge (150 g) + vegetables and herbs (150-200 g) + avocado (50 g)
Snack: whole grain bread (50-70 g) + cheese (30 g) + vegetables and herbs (150 g)
Lunch: legumes (150 g) + vegetables (200-250 g)
Dinner: turkey or rabbit (130-150 g) + vegetables (200-250 g)

Weight Loss Diaries with Anita Lutsenko

Anita Lutsenko demonstrated weight loss exercises mainly in the “Weight Loss Diaries” program, which for several seasons helped people solve problems with excess weight. Anyone who wants to watch “Weight Loss Diaries” with Anita Lutsenko today can easily find all episodes on the Internet. By watching how people create a beautiful figure from their shapeless body, how they become self-confident, successful and happy, everyone can become motivated and set on the path to success. It doesn’t matter what goal you have to overcome - everyone has their own goal. The important thing is that it can be achieved through hard work and having won the main victory - victory over oneself.

As Anita says: “When it seems to you that it is impossible to change yourself, just believe - everything is possible in this World! Externally, internally, in relationships, in yourself, in work - everything can be changed! Just a question?! Do you need it? Do you need it? Do it!”

Weight Loss Diaries with Anita Lutsenko
Don’t (or it’s not your desire) - don’t fool yourself, just relax and have fun, or continue to suffer... this, by the way, is also something people often love and can’t jump from this feeling...”

Anita Lutsenko’s exercises include the following exercises:

Warm-up: we swing with our arms extended forward, crossing them alternately in front and behind (as far as we can reach). For each forward swing, you lift your leg - bending the knee, we press the foot to the buttock. We change legs. The leg muscles should stretch.

https://youtu.be/iImrtaFY710

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Anita Lutsenko now

In 2021, Lutsenko continues to introduce the public to proper nutrition and proper training. In the context of the coronavirus pandemic, which forced many to stay at home, the athlete launched a free challenge on Instagram: #14 days without sweets. The program includes a complete abstinence from sweets, fructose, alcohol and a strict diet.

In 2 weeks, the body gets used to the artificial feeling of sweetness in the mouth, and along with this, extra pounds go away, the quality of the skin and mood improve. Every day a woman posts a menu in which she indicates the optimal ratio of products by nutritional value and grams. In the account, the instructor also posts photos of recommended dishes.

Authorized Products

There must be at least three meals - breakfast, lunch and dinner. Another snack is allowed. During the period of weight loss, you are allowed to eat the following foods:

Fish, meat, eggs, chicken, liver, tofu, cottage cheese, beans, yogurt and kefir - 2 times a day.
Any porridge, lentils, basmati rice, bread and pasta (preferably before 5 pm) - 2 times a day.
Only 1 fruit per day, except bananas and grapes, or a handful of apples.
No more than 3 pieces of dried fruits per day.
Be sure to eat vegetables in any form 2 times a day.
Allowed 1 tsp. honey.

Don't forget to drink warm water - it activates the intestines and helps control appetite. It also removes toxins and toxic substances.

Five exercises for a flat stomach from Anita Lutsenko

First exercise

A warm-up exercise that is very easy to use. Stand straight, place your feet shoulder-width apart and bend your knees slightly. Relax your stomach and warm it up with your palms: with stroking movements, move your hands from the ribs to the lower abdomen. Do 20 reps. This exercise will warm up your abdominal muscles well and prepare you for stress.

Second exercise

This exercise is breathing. As you inhale, inflate your stomach, as you exhale, pull it in. Moreover, you need to breathe through your nose. Repeat the exercise 15 times. Thanks to this exercise, the muscles that “tighten” the stomach work.

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Third exercise

The exercise is called “vacuum”. Place your feet shoulder-width apart, bend your knees and lean your body forward. You need to rest your hands on your feet. Take a deep breath, then exhale completely and then pull your stomach in, slightly rounding your back. Hold this position for a count of 6. Complete 10 reps. As you have already felt, this exercise trains not only the rectus abdominis muscle, but also the transverse abdominal muscle, which is located above the thigh.

Fourth exercise

The next exercise is similar to the previous one. Only now, after you have pulled in your stomach, you need to raise your body with your stomach pulled in and tense your abs well. Do 10 reps.

Fifth exercise

The last exercise is one of the most important and useful, this is the plank. Lower yourself into a lying position. Your task is not to bend in the lower back and suck in your stomach. You need to stand like this for 30 seconds.

A set of exercises for losing weight on the abdomen and sides, which Anita Lutsenko offers, will take only a few minutes of your time. But with daily exercise, you will lose fat on your stomach and sides and finally begin to enjoy life. In this video, Anita Lutsenko will show exercises for the oblique and rectus abdominal muscles.

WOW equipment

An easy set of exercises for quick and effective weight loss, consisting of four stages. The first three exercises are done every other day during the first week. During the second there are five exercises. Week three and four: seven exercises.

Sitting on the floor, place your hands behind you. Raise your buttocks and hold them in the air. Then you need to take a step forward with your feet and return to the original position.
Lying on the floor, rest on your elbows and bend your knees. Then stretch your legs up 50 centimeters and do a scissors exercise, moving from top to bottom. The toes should be pointed forward.
Lying on the floor, bend your knees. Stretch your arms forward, raise your shoulders above the floor. The lower back should be pressed to the floor. In this position, you need to reach your heels with your fingers.
Sitting on the floor, rest on one palm, which should be placed directly under the shoulder. Sit a little to one side and raise your torso, fixing the position of a level bar. Then you need to take three steps forward and the same number back.
Returning to the original position, raise your leg up and throw it over the second one. Repeat the same with the other leg.
In the plank position in the opposite direction, take a step with your foot to the right side and return it back. Do the exercise for both legs, while pushing the pelvis up.
Standing on all fours, focus on your toes. Lift your knees off the floor and lift your right leg. The heel needs to be pushed up. Move up and down.

Anita Lutsenko made a significant breakthrough in the fight for a healthy and beautiful body. Her gymnastics for weight loss brings good results quickly, and the effect, if the recommendations are properly followed, lasts for a long time.

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What to do if measures were not taken immediately

With a roller after a caesarean section it is much more difficult. Usually, this roller is very noticeable. And, of course, the lower abdomen is not liked by girls who still have +5-7 extra pounds. When they remove this weight, the roller will be almost invisible. After a cesarean section, the most important thing is to stretch the lateral muscles. The whole body becomes shorter and the stomach has nowhere to go, it falls out. That is, if you only pump up your abs at once, you will only worsen this situation, and if you stretch your waist upward with exercises, then your stomach will have a place to go back to.

Anita Lutsenko: “If you have a goal to lose weight, then take it and do it 100%”

A successful, beautiful girl Anita Lutsenko is a famous Ukrainian fitness trainer and a real weight loss expert. Anita knows everything about physical activity and proper healthy eating.

Anita, since we met in a restaurant, I would like to know if you like to cook? How often can you be seen at the stove?

It happened in my life that I was doing renovations and lived in an apartment without a kitchen for a year and a half. So now I cook breakfast and dinner every day. And every time it’s a new dish. I found sites that I like. I bake fish, prepare pasta with various additives, and all sorts of soups. And it seems to be working out well.

Do you have a signature dish?

I consider my bean soup to be a signature dish. It's spicy, I really like spicy food. Despite the fact that all my friends don’t really like spicy food, they eat this Mexican chili soup with pleasure.

What do you usually have for breakfast?

I have four breakfast options: cottage cheese with berries, fruits, scrambled eggs with tomatoes, onions, or cheesecakes and oatmeal (when you only have three minutes). Oatmeal is not my favorite breakfast - it works for some people and not for others.

If you are somewhere in the city, what do you like to eat?

Basically, I always take salads with either lightly salted salmon or tuna, or less often with chicken. I am a salad soul and am ready to eat arugula and lettuce around the clock. But this is not good.

Why is not it good?

People should eat porridge and potatoes sometimes.

Are you denying yourself a lot?

I still eat cakes. I love pizza. But moderation is important. After all, the most common mistake is the serving size. If you bite into a hamburger once, nothing will happen in your life, but if you eat two hamburgers, then nothing will happen.

How do you feel about alcohol?

That's how I feel about myself.

Do you use it?

It happens that I don’t drink at all for six months, and then, when I drink a little, I have a full-fledged holiday. I love wine, I never drink vodka or whiskey.

In one of your interviews you said: “In fact, to lose weight, you need to eat.” But what about the “keep your mouth shut” principle: you eat less, you lose weight faster?

It works, but not for long. Everyone is used to going on a diet, it works, but then the metabolism slows down, and the person gets better again as soon as he returns to his regime. And if someone tried to eat three or four times a day, but the right food, then he would see that in fact everything is very tasty, fun, and it really works.

If we talk about healthy eating, then tell me what you can and should eat in order to look good? And what foods should you exclude from your diet?

2/3 of the diet should be vegetables and fruits. If it is winter, then the same broccoli, peas, and beans are frozen. You definitely need to eat protein.

How to avoid temptation while following a healthy eating regimen?

If you have a goal to lose weight, then take it and commit to it 100%. I always say this: lose weight to your ideal body, restrain yourself in everything, and then a little bit at a time. Girls are usually drawn to sweets, often this is a lack of whole grain bread, porridge, or potatoes. If you really want to, you can eat everything; no one has canceled any goodies and cakes. It just should be 10 percent per day, not 90.

Most of our readers have a five-day work week. With such a schedule it is very difficult to combine healthy eating and exercise. What advice would you give them?

It's probably possible to have lunch at the office. I have a childhood trauma, I have never been to canteens, so I love canteens. You can always find the right food there. For example, meat or fish with vegetables, some kind of soup and take a salad to go with it. How not to eat all sorts of tasty treats, chocolates, cookies... Probably, you need to switch to fruits. It's important to take care of yourself. Exercising 10 minutes a day is sufficient. And if someone says that they won’t be able to find this time, I won’t believe it.

What inspired you to start meditating? As you know, such practices contribute to the manifestation of harmony in oneself.

We have such a group of girls. About ten years ago, it became common practice that we would all meet in an apartment and do some kind of dynamic meditation for two hours. Every seventh lunar day we make wishes and remind each other through text messages. I believe in all of this, in 100% of cases they come true.

A recipe for emergency weight loss by summer from Anita Lutsenko:

Breakfast: cottage cheese 150 g, with berries or apple. Lunch: fish (150 g) + salad (250 g). You can add pumpkin seeds to the salad and be sure to add herbs (dill, parsley). Dinner: buckwheat without oil with salad (200-250 g). Workout: In the morning, do 20 squats, 15 push-ups and get up 10 times from a lying position to a sitting position, do abs. By the end of the week there will be minus 3-4 kilograms.