Shaping exercises for weight loss at home. Fitness video lessons, exercises for beginners, training program

Shaping is widely used for weight loss. Classes can be carried out both at home and in fitness centers.

There are a large number of fitness trends in the world that help shape your figure. Shaping is one of these. Shaping is a set of exercises aimed at reducing weight and making the body fit.

This workout is suitable for girls and women of any age. The main task of shaping is to load problem areas and engage muscles that are less active in everyday life.

There are some types of shaping:

• Classic shaping is aimed at losing weight and working on muscles.
• Shaping dances help not only to lose weight, but also to achieve beautiful and correct posture.
• Shaping for children implies the physical development of children.
• Shaping for women over 50 years old is designed taking into account all the features of this age.

The difference between shaping and other types of gymnastics

Shaping is not only gymnastics for figure correction. This includes proper nutrition.

Shaping (weight loss classes at home can be done independently) differs from other types of gymnastics according to the following criteria:

• If aerobics is aimed at improving the health of the body and raising body tone, then for shaping the priority is the fight against extra pounds.
• Fitness classes involve working on all muscle groups, and shaping affects problem areas.
• During fitness training, the emphasis is on developing endurance and strengthening the respiratory and cardiovascular systems.
• Shaping is designed more for girls and women, while other types can be practiced by people of different genders.

• Pulse control is important for shaping. It allows you to find out whether the load is given correctly.
• Shaping is mainly aimed at calm performance of exercises with a large number of repetitions.
• Shaping allows you to fight cellulite.
• Unlike other physical activities, in shaping, calories are burned not during the workout, but after it.
• Unlike other types of gymnastics, the effect of shaping will be noticeable faster, since work is being done on a specific area.

Shaping

The Shaping category contains free online video lessons on this sport. Shaping is a type of rhythmic gymnastics, a complex system of exercises that allows you to achieve physical perfection, beauty and harmony of the body. Shaping classes should be regular, usually 2 times a week for about one hour. There are two stages in shaping exercises: The catabolic stage is aimed at reducing excess fat, the muscle work mode is predominantly aerobic. The anabolic stage is designed to give the muscles the necessary shape and volume using strength exercises, i.e. the proportion of exercises performed anaerobically is significantly greater. Learning shaping from video lessons will be useful for both beginners and more experienced athletes. You can watch video lessons from the Shaping category for free at any time. Some video lessons on shaping come with additional training materials that can be downloaded. Good luck to you!

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Shaping Class 2 - training program for weight loss

This video talks about how to lose weight by doing exercises according to the shaping program 2-3 times a week. Here is a set of effective exercises with choreographic elements that work out the main muscle groups well. Thanks to the original musical accompaniment, shaping classes become more enjoyable and effective. When practicing shaping according to this video program, pay attention to the fact that the instructors performing this or that exercise do it in different ways...

• Sport
• Shaping
• Duration: 1:00:19
• Date: 01/27/2014
• Views: 3845
• Rating: 4.4/14

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Shaping classes for weight loss - Shaping Class 5 program

This online lesson tells you how to quickly lose weight by doing shaping just 2-3 times a week and spending 1 hour per workout. The Shaping Class 5 program is a traditional shaping workout, supplemented with elements of dance aerobics, healthy running, exercises with a skipping rope and weights. The technique includes a set of exercises aimed at training hard-to-work muscles, the cardiac and respiratory systems of the body. Shaping classes on…

• Sport
• Shaping
• Duration: 55:26
• Date: 02/06/2014
• Views: 2216
• Rating: 4.5/6

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Shaping Class 1 - shaping classes at home

The lesson “Shaping Class 1 - shaping at home” is devoted to the question of what exercises you need to do to lose weight and tighten your figure, as well as improve your health. Here is a popular shaping program for women that will help you target your figure and strengthen your core muscles. This program focuses on muscles that are little used in everyday life. It is recommended to perform this workout 2-3 times a week. Program…

• Sport
• Shaping
• Duration: 51:53
• Date: 01/27/2014
• Views: 8418
• Rating: 4.0/20

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Shaping Class 3 - exercises for weight loss

Here we talk about how to quickly lose weight at home by performing the exercises of the popular Shaping Class 3 program. It is recommended to perform the workout 2-3 times a week. Here are collected exercises for all muscle groups, including strengthening and developing the chest muscles. This will add sexiness and self-confidence to you. To achieve maximum results, it is recommended to alternate classes of Shaping Class programs. Each exercise is presented in three versions - simple, difficult and...

• Sport
• Shaping
• Duration: 54:38
• Date: 01/28/2014
• Views: 4546
• Rating: 4.1/12

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Shaping Class 4 - classes for beginners and advanced

The video lesson “Shaping Class 4 - classes for beginners and advanced” is devoted to the question of how to do shaping at home, spending only one hour 2-3 times a week. All Shaping Class programs are slightly different from each other, but they are all aimed at working with “problem areas” - hips, butt and abdomen. To achieve good results, it is recommended to alternate these programs. Each exercise is performed by three instructors, marked with numbers. 1-2 corresponds...

• Sport
• Shaping
• Duration: 53:57
• Date: 01/28/2014
• Views: 2889
• Rating: 4.0/7

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Shaping at home - exercises for weight loss

This online lesson tells you how to do a shaping workout at home, weight loss exercises. If you want to look beautiful, have a toned figure and feel cheerful, then be sure to watch this video. By training with shaping for one hour just twice a week, you will significantly improve your health, lose extra pounds and gain self-confidence. When training, an important point is to measure your heart rate after each exercise. Maximum heart rate...

• Sport
• Shaping
• Duration: 1:00:03
• Date: 07/14/2013
• Views: 8447
• Rating: 3.5/41

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Shaping Class 8 - exercises for weight loss at home

This video lesson explains how to properly perform shaping exercises. The Shaping Class 8 sports and fitness program, presented in this video, is the next step in the physical development of fans of the Shaping Class video programs. This is a more complex and interesting program that will appeal to both well-trained girls and women and beginners. Shaping Class 8 is your personal trainer, helping you achieve the desired results without going to the gym...

• Sport
• Shaping
• Duration: 1:02:01
• Date: 02/06/2014
• Views: 1722
• Rating: 3.4/10

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A set of exercises for weight loss - Shaping Class 7

The video “Set of exercises for weight loss - Shaping Class 7” is devoted to the question of how to lose weight using the Shaping Class 7 video program. This is the seventh version of one of the most effective workouts, developed with the participation of leading specialists from the Russian State Academy of Physical Culture. To achieve maximum results, it is recommended to periodically alternate Shaping Class programs. As in previous versions of this technique, here some exercises are presented immediately in...

• Sport
• Shaping
• Duration: 51:15
• Date: 02/06/2014
• Views: 1840
• Rating: 5.0/1

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Shaping classes at home - Shaping Class 6 technique

This video is devoted to the question of how to lose excess weight at home by practicing the Shaping Class 6 method. This sports and fitness program combines shaping and step aerobics. Particular attention is paid to difficult-to-correct areas, such as the back of the thigh. The presented video program includes all the necessary recommendations and guidelines that allow you to study independently at home. Shaping classes help improve your well-being...

• Sport
• Shaping
• Duration: 52:43
• Date: 02/06/2014
• Views: 2356
• Rating: 3.0/7

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Is it possible to lose weight with shaping?

A set of exercises in shaping is aimed specifically at losing weight. You can correct certain problem areas by applying more stress to them.

The number of kilograms harvested depends on such aspects as:

• strength of will;
• maintaining proper nutrition;
• metabolism;
• initial weight;
• quantity and quality of training.

Everyone knows that the greater the initial body weight, the easier the weight will be to lose during identical workouts. Therefore, you should not compare the number of kilograms lost from different people. On average, by training 2 times a week and following a healthy diet, you can lose from 2 to 5 kg per month, and this is with a little excess weight.

With an intense workout, you can lose from 200 to 350 calories in an hour-long session. This is all purely individual and depends on the number of approaches and the woman’s weight.

The most important thing is that a woman has an incentive, then the goal is easier to achieve. After a couple of months of painstaking work, a moment may occur when the weight rises. The body is simply accustomed to the diet and the stress.

In this case, you don’t need to stop exercising, otherwise the weight may come back. You need to change your diet a little: add some carbohydrates somewhere, relax a little somewhere and eat a little extra.

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Getting rid of complexes with exercises

In normal body aesthetics, a woman’s waist will not exceed 80 cm, a man’s – 94 cm. Ideas about a good figure exclude sagging breasts and buttocks, the presence of cellulite, a double chin, excessively thick hips and arms. On average, the amount of fat in a person’s body weight is no more than 10-15 percent in men, and 20-30 percent in women.

The following types of activities are distinguished aimed at improving a person’s physical condition.

• Aerobics will help you tighten your figure and get rid of depressed mood and nervous tension. Aerobics is designed for people leading a sedentary lifestyle and suffering from cardiovascular diseases. A quick course of aerobics can help you; a few lessons of aerobic exercises at home will significantly improve your mood and tighten your figure. And if you want to get rid of excess weight, feel free to start an aerobics course for weight loss at home.

Contraindications

Shaping, like any other physical activity, is not suitable for everyone.

It is prohibited to choose this type of gymnastics in the following cases:

• problems with the cardiovascular system;
• after surgical operations;
• people with scoliosis;

• for oncology;
• pregnancy;
• for epilepsy;
• with inflammation in the body;
• during menstruation;
• after injuries, dislocations and sprains;
• for problems with joints;
• tuberculosis;
• during periods of colds and weakness;
• if you feel headaches or dizziness.

Exercises with a jump rope

An activity for active and energetic people - exercises with a skipping rope. Start by determining the length of rope you need.

The appropriate size of a jump rope is determined as follows: take the rope in both hands, stand on it in the middle, if the ends are at the level of your shoulders or slightly lower, the size is chosen correctly. If it is significantly lower or higher, then you will have to purchase a shorter or longer rope, respectively. Small costs, but the results from skipping will be impressive. How else can you diversify exercises with a skipping rope, see the following video tutorial:

Fat Burning Video, Skipping with Short Jump Rope Eliminates 500 Calories in a Week, Get Fit!

Features of nutrition during exercise

Only together with proper nutrition will shaping give more effective results.

The choice of nutrition mode largely depends on the type of program:

• On the day of class, it is best to avoid foods with a lot of calories and fast carbohydrates. It is necessary to consume complex carbohydrates 1.5-2 hours in advance to gain energy reserves for performing exercises. It is also better not to eat protein foods during this period.
• The diet should contain more fiber, which can be obtained from fruits and vegetables (from 250 to 450 g).
• For breakfast, it is best to give preference to porridge.
• It is necessary to give up fast carbohydrates.
• Eliminate fatty foods. It must be replaced with meat and fish, stewed or steamed dishes.
• You can’t refuse food or cut too much from the norm.
• You are allowed to use 1 tbsp. l. honey or jam per day with tea.
• Before going to bed, you can drink 150 g of low-fat kefir.
• To achieve the goal, it is worth reducing the amount of protein consumed, as it helps muscles grow.
• In the morning after waking up, you need to drink a glass of water, it will help start metabolic processes.
• When doing shaping, it is worth considering that more calories are burned after training, when the body is resting. Therefore, it is better to limit your food intake at this time. And if you really want to eat, you can eat light cottage cheese, sugar-free yogurt or kefir.
• It is recommended to drink about 2 liters of water per day. And don’t forget to drink fluids during your workout.

List of permitted and prohibited products for use when doing shaping:

Authorized Products

Shaping specialists establish clear regulations on what and how much you need to eat per day in order to lose weight. Shaping diet for catabolic weight loss:

• 300-500 g of vegetables, preferably not starchy, only occasionally can you afford potatoes (50-100 g);
• 300-400 g preferably fresh fruit;
• 50-100 g of ready-made porridge, you can choose your favorite cereals, for example, bulgur, rice, buckwheat, oatmeal;
• 2 standard tablespoons of vegetable oil, if you want to make your figure more feminine, your skin elastic and toned, give preference to such healthy cold-pressed oils as: flaxseed, pumpkin, hemp;
• 10 g of honey or homemade jam are those indulgences that you can allow yourself along with herbal teas, teas and even coffee in the evening to calm down or tone up after a grueling workout;
• 50-100 g of dietary meats or fish;
• 60-100 g low-fat homemade cottage cheese;
• 1.5-2 liters of fresh natural non-carbonated water, you don’t need to “fill yourself up” by force, but you can’t refuse to drink;
• a glass of kefir 0% before bed to restore and maintain healthy intestinal microflora.

This does not mean that all products need to be eaten separately; it is allowed to prepare various dishes and mix salads, soups, the main thing is that the method of heat treatment is healthy - boiling, steaming, oven, grilling.

Table of permitted products

Types of programs

There are 2 types of programs in shaping: anabolic and catabolic. A separate diet is selected for each type, since their goals are different. The catabolic version of training is aimed at reducing body weight.

In terms of nutrition, it is important to observe several aspects:

• On the day of your shaping class, give yourself a fasting day.
• Remove sugar and dairy products from your diet. In small quantities you can eat low-fat cottage cheese (from 50 to 100 g) and kefir with low-fat yogurt.
• The basis of the diet is slow carbohydrates.
• You can eat 3 hours before bedtime.
• The amount of meat consumed should be from 55 to 100 g.

The anabolic version of training is aimed at increasing muscle mass. Overweight people need to lose weight first to use this type of workout.

Nutrition also has its own nuances:

• It is necessary to increase the rate of protein intake, preferably from plant foods.
• 1-1.5 hours before training you need to eat protein foods.
• After classes, it is advisable to consume porridge; you can also snack on vegetables or fruits.
• The basis of the training is exercises to develop strength and endurance.

Meal shaping menu for the week (Meal routine)

Sample menu for the week

Mon (training at 15:30)

W

Wed (training at 15:30)

Thu

Fri

Sat (training at 15:30)

Sun

Features of classes in the shaping club

In the shaping club, all exercises are performed under the supervision of a highly qualified specialist:

• The trainer monitors the correct execution of the exercises.
• He observes the person's pulse and proper breathing. If the pulse is less than 120 beats, you need to increase the load and the number of approaches. If it is more than 160, you should reduce the speed of the exercises and reduce the number of repetitions.
• An individual program is selected for each client. This involves a trainer and a nutritionist.
• The duration of the workout should be 60 minutes. This is the best time.
• Each exercise must be repeated at least 20 times.
• When resting, you need to walk and do breathing exercises.

Pre-training tests

Before starting a lesson, a person must conduct tests to attend a shaping club.

They include:

• body parameters;
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• medical examination to identify contraindications to exercise;
• measuring the amount of fat in the body;
• questions about human nutrition;
• level of physical fitness;
• conversation about problematic parts of the body.

Based on all the results obtained, a separate nutrition and exercise program is selected for a specific person.

Cloth

To make it comfortable to do shaping in a sports club, you need to purchase comfortable clothes that do not restrict movement. It is best to give preference to cotton clothing with the addition of elastane. It allows air to pass through better and does not stick to the body.

Clothes should fit tightly to the body and not hang loose. Preference should be given to a T-shirt or top and leggings or tight shorts. Much attention should be paid to sportswear, especially for girls with breasts larger than size 2.

Sports shoes need to be selected so that they do not slip and fit well on the foot. The sole should be flexible and have good shock absorption, which will allow you to perform many exercises. In some clubs you can exercise in socks, but not all exercises are comfortable in them.

During intense training, it would be a good idea to buy a forehead band. It will protect your eyes from sweat.

Pros and cons of shaping classes

The main advantages and benefits of shaping:

• Training helps to correct the physique, namely, losing weight, reducing problem areas, strengthening muscles, taking into account the characteristics of the female body.
• Training does not cause harm that can be caused by power loads with weights - kettlebells and barbells, which are not characteristic of female physiology.
• You can engage in shaping at any age, the main thing is to choose the type of direction correctly, taking into account your age and physical condition.
• Classic shaping is suitable for losing weight and improving body shape, and shaping therapy is suitable for rehabilitation after injuries and illnesses, and only on the recommendation of the attending physician.

Flaws:

• If the goal of training is to increase muscle size, unfortunately, this type of training is not suitable for these purposes.
• As with any type of training, shaping provides for nutritional correction, in which the results will be more obvious.
• Training requires regularity, 2-3 sessions a week is quite enough, but with a long break you should not expect long-term effects from training.
• Certain types of shaping are not suitable for everyone, so before starting you should consult with a specialist and identify contraindications.

Algorithm for training in the hall

Unlike shaping clubs, where a trainer works with a person individually, in the gyms the work is carried out with a group. However, this does not prevent the mentor from monitoring the correct execution of each person’s exercises. Classes in the hall are often conducted using licensed video lessons.

In general, gym classes begin with a warm-up, followed by the exercises themselves, and the workout ends with stretching.

Warm-up should take from 5 to 10 minutes. It includes:

• exercises to warm up the joints;
• cardio training;

  
  Cardio warm-up before shaping can be done on a treadmill

• slight muscle stretching;
• breathing work.

The main part of the exercises is aimed at working alternately with different parts of the body. It is the longest in time and takes from 40 to 60 minutes. The complex should be aimed not only at working out areas with fatty deposits, but also at other muscles.

And the final part of the workout is stretching. It should last about 5-10 minutes. It cannot be ignored, since the muscles contract during the exercise. And stretching helps them return to their original state faster.

The advantage of doing shaping classes in the gym is the availability of additional exercise equipment and devices that will help increase the effectiveness of your workout.

Shaping models

Initially, the shaping program had the only goal - to increase the physical attractiveness of the female body. But over the years, the popularity of the system has only grown, new directions and approaches to training have appeared:

• shaping classic is a standard set of exercises aimed at correcting the entire figure and improving physique;
• shaping choreography - the direction borders on aerobics and dancing, allows you to achieve an even posture and harmonious gait;
• shaping therapy – used for medical reasons to improve the condition of patients suffering from a number of diseases. The system has shown effectiveness for people prone to obesity, patients with osteochondrosis, scoliosis;
• shaping style is a new direction that allows you to create an attractive image;
• “uni” program - designed for children and adolescents, includes a gentle set of exercises;
• the “over 50” approach is used for older women who want to remain beautiful, slim and healthy.

All types of shaping are not aimed at torturing yourself with training, strict diets and restrictions. The programs are focused on normalizing spiritual and physical condition. You cannot achieve the ideal through suffering.

The most popular among girls is shaping with Cindy Crawford - this American supermodel knows the secret of a perfect body. Video lessons with her are in demand all over the world, although she has nothing to do with creating a set of exercises. However, you can train using both videos and images; even better, go to the gym with a competent instructor, then the result will be impressive.

Shaping at home: advantages and disadvantages

Shaping can be done at home. Video tutorials and additional literature on the Internet will be excellent helpers for this. There is a huge selection of programs. Each of them can be customized for yourself.

Shaping (weight loss exercises at home) has its advantages and disadvantages:

The best option would be to contact a professional so that he can select an individual program. And then, based on these exercises, you can practice at home.

Props for home training

Shaping is actively used for weight loss. For practicing at home, it is advisable to purchase additional equipment. They will help make your workout even more effective.

First of all, you need to purchase a mat for practicing. It will allow you to perform exercises comfortably.

To diversify exercises and increase the load in shaping, you can use many additional devices:

• dumbbells;

• fitball;
• regular ball;
• elastic band;
• jump rope;
• expander;
• various weighting agents;
• gymnastic stick.

Expert opinions

Anna Lunegova, yoga teacher, AnySport trainer

The best indicator of the correctness of the exercises at home is your well-being. The body will immediately give a signal that the load is too great for it. Advises beginners to always contact instructors when creating a shaping program. You can plan the program via the Internet online.

Alexey Vasilenko, methodologist and teacher of fitness and aerobics

He believes that the main key to successful results from training at home is regularity. It is also good to combine shaping with light morning exercises, which helps improve metabolism and contribute to the loss of some calories. Instead of exercise equipment in the gym, you can use chairs, walls and water bottles.

Anna Pololina, shaping gym trainer

It does not recommend shaping for people over 40 years old and people with heart and joint problems. Exercises in the listed cases are possible only after consultation with a doctor. It is not recommended to eat at least 2 hours before training. Everything is simpler with water: 20 minutes before class you should drink a glass of water and take 2 sips every 15-20 minutes.

Music for shaping

To make the training more interesting and fruitful, you can use rhythmic music.

The advantage of studying at home is that everyone practices with the musical accompaniment that he likes, unlike gyms where there is a ready-made track list.

The influence of music on training is undeniable. It not only lifts your mood and allows you to relax, but also helps relieve fatigue.

Several features for selecting the right music for shaping at home:

• At each stage of training, it is advisable to choose different compositions. For warming up and stretching, melodies at a moderate, but not slow, tempo are suitable. The main part of the workout should take place under more energetic tracks.
• It is best to choose familiar motifs. In such cases, a person knows approximately the duration of the track and the speed of the melody and can adjust the exercises to suit them.

• You should not select music from films or TV series, as the person will be distracted and remember moments from the movie.
• The track list must be compiled for the entire training so that the music accompanies until the end of the lesson.
• It is advisable to give preference to foreign tracks so that a person is not distracted by the meaning of the songs.

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Recommendations for beginners

Shaping (weight loss exercises at home are performed calmly and slowly) is suitable for both beginners and experienced athletes.

For those who have just decided to engage in this type of gymnastics, you need to adhere to several rules:

• Before you start doing shaping, you need to pass several important tests that will allow you to find out your level of preparation and help you choose the right complex.
• Classes should be held 2-3 times a week, trying not to miss them.
• During exercise, you need to breathe through your nose and exhale through your mouth.
• The training duration is from 45 to 60 minutes.
• While performing the exercises, you should keep your back straight and your stomach should be pulled in.
• During the training process, you must definitely drink water (preferably regular and without gases).
• It is advisable to visit the gym and exercise under the supervision of a trainer. But if this is not possible, you can simply consult with him, have a trainer develop a set of exercises, and continue to practice at home.
• Initially, you need to do warm-up exercises and finish the workout with stretching.

Who is shaping training suitable for?

Shaping classes are very effective in losing weight, regardless of whether you practice at home or in the gym with a group. The process itself, as a rule, takes place under a video course. You warm up and consistently perform exercises - quick swings of your legs in different directions, squats, bends, exercises with light weights. The role of the instructor in a shaping studio most often comes down to “walking through the rows” and correcting the movements of the students.

Shaping at home has the main advantage - all the exercises are simple and accessible to a person with any physical fitness, they will not overwork you, because it is enough to train only two or three times a week. If we talk about losing weight with the help of shaping, then a special nutrition system is of great importance.

Reviews from women who have tried shaping for weight loss are mostly positive, but they boil down to the fact that any business requires effort and an integrated approach.

Lesson sequence

Exercising at home should be no different from training in the gym. First you need to decide what type of program to choose: catabolic or anabolic. And, based on this, make a plan.

The workout should include both strength exercises and cardio. Don't forget about warming up at the beginning and stretching at the end.

After performing a load on a certain group of muscles, it is necessary to stretch so that the muscles do not become clogged and return to their previous state.

Example of a home workout program:

• First you need to stretch your joints (starting with your head and ending with your legs).

• Next, switch to cardio. You can do squats, run in place, or jump rope.
• It is also worth paying attention to strength training. This will help: plank, gluteal bridge, various lunges.
• After this, work begins with individual muscle groups and problem areas. You need to choose a set of exercises for: abs and buttocks, arms and legs, back and chest. Everything must be done at a moderate pace and without jerking. The number of repetitions should be 15 or more.
• The workout should end with stretching exercises to bring the muscles back to normal.

Sets of exercises for specific muscle groups

Shaping (weight loss exercises at home) allows you to work out different muscle groups.

Waist exercise:

• You need to lie down on the floor.
• At the same time we raise the body and lower limbs.
• Hands reach for the legs, but do not touch them.
• Stay in this state for 10-15 seconds.
• Go back.
• It is necessary to perform 10 approaches or more.

For arms and chest:

• Stand up straight. Hands with dumbbells are located below.
• As you inhale, raise your arms outstretched and straight to chest level.
• Hold for 3-5 seconds.
• Put the limbs back.
• Perform 3 sets of 15-20 times.

For the upper press:

• Lie down on the mat. The legs are in a bent position and the hands are behind the head.
• As you exhale, lift your shoulder blades off the floor.
• While inhaling, lie down again
• Perform the exercise 15 to 25 times.

For lower abs:

• Sit on the floor. The back should be straight.
• Straight legs spread wide. Hands are placed on the floor behind your back.
• Raise your legs as high as possible and hold it there for 2-3 seconds.
• Lower it back down.
• Do 3 sets of 10-15 reps.

For the stomach and back:

• You need to lie down on the floor. Legs should be bent at the knees. Hands are placed behind the head.
• As you exhale, pull your legs towards your chest.
• Stay in this position for 3 to 5 seconds.
• Go back.
• You can perform either 2 sets of 20 times, or 3 sets of 15 times.

For legs:

• Lie on your side. Place your right hand under your head. The left one is located near the chest in a bent state.

• As you exhale, lift your left leg up and tense your muscles.
• As you inhale, lower down. The exercise is performed at a moderate pace.
• Do 15-25 repetitions and change legs.

For the buttocks:

• Lie down on a horizontal surface. Place your hands to the sides.
• The right leg should be bent at the knee, the left leg should be straightened and form a straight line with the body.
• Hold for 5-10 seconds.
• Lower your pelvis.
• Do 10-15 times with the right leg, then change position and repeat everything with the left leg.

Shaping classes at home save time and money that would have to be spent on visiting sports clubs. This workout is good not only for losing weight, but also for developing muscles throughout the body.

Article design: Mila Friedan