Effective exercises to lose weight for women in a week

22 September 2025

Without proper preparation and control, the weight loss exercises cannot lead to desired results.The abdomen and parties are the most problematic for a woman and require an integrated approach to the training process.

Basic components to lose weight effectively physical activity and proper nutrition.You can add cosmetic procedures to get the maximum result in this list and switch to sports nutrition.

Lighting rules using physical activity

It is impossible to achieve the desired result to avoid standard rules to use the standard rules to use at the gym or in the house, to lose weight.

And this is:

Eat properly.Prior to the upcoming training, awakens food (within 1.5 hours), but do not preach the body from hunger.1 hour before visiting the gym, it is recommended to eat about 100 g protein dish.By adding L-carnitine to more efficiency, you can drink a cocktail in front of a cardio education.The fat in the body will help you activate the release of amino acids.Any training (power or cardio), within 1 hour, the body is not recommended to use carbohydrates, creating a carbohydrate window.
WorkoutsTo lose weight and parties, most women must be included in a training set for all muscle groups, regardless of the most problematic areas.The impact of physical effects in a certain part of the body (eg hips) can be reflected.The remainder of the remaining body muscles will increase in volume, and the rest of the tone are fluent and there are flabby structure.

Losing weight and effective exercises for the parties.Strengthen the muscles of the back.

Correction is carried out only at the end of the training.Each woman decreased oil layers individually.If the stomach is a problem area, it does not mean that the physical force will be reduced in volume.It is possible that oils will be allocated in other places: breasts, arms and legs.If you need to pay attention to any zone, then all exercises (all parts of the body) are initially performed and only the problem of problem amendments are given to the problem areas.
Do not allow maximum loads during training.Women always want to lose weight quickly and in a few sizes, so they want to get into the gym and give them a maximum load.The frequency or duration of the training is overdue to cause overdue of the nervous system.At the initial stage, 1 exercise in 60 minutes each, with the next increase.
Exclude the same time of cardio and power training.Some elements of cardio training should be carried out before the power, but limited time.For example, use a treadmill or a bike 10-15 minutes before a power training begins.This procedure will help you warm up the muscles and prepare for further download.Cardio training itself must be performed separately from the force and another day and must be the same period (60 minutes).2 Training 2 in a row to prevent the body's excess is unacceptable.

Strengthen the muscles of the press and strengthen the abdomen

Exercises to lose weight and parties require initial preparation.It is necessary to bring the muscles in tons for physical activity.

It is not necessary to visit the gym because it can be done at home that does not require a gym for this stage.It will help you to implement primaries, prepare and tighten muscles and start the weight loss process in the body.

Cardio Education

Cardio Training is designed to maximize the participation of muscles and prepare for future physically.All kinds of training from this stage, including power.The high degree of heart muscle helps to enrich the muscles with oxygen and bring to tons.

It is not necessary to use a treadmill, as it is in the gym to complete this work.Some types of exercises for cardio education can be used at home.

Name of exercise	Execution technique
Square jumps	In the starting position, the body is located vertically, the weapons are directors along the body, the legs are located in the shoulder width. When exhaling, you need to sit down quickly, land the pelvis into the ground, and jump while stretching your arms, then jump.Then return to the original position. Hand movements are necessary to use the majority of the muscles in the exercise.
Military Jamp	In the beginning of the beginning, the woman is in "on the bucket", puts hands to the ground.Dates are corrected, completely stretching on the horizontal surface. In exhalation, turn back to the legs dramatically (in the jump) until completely extends in the knees.The position of the body should create a preparation for those who push. Return to this position, legs, as well as the initial position.Then the body makes a corrective and "standing" position. Exercise is quickly conducted quickly, in cost and repeated in a seated position.
Caterpillar	Put your feet on shoulder width in a constant situation, lower your hands along the body. The body tains forward until the body is completely on the ground.You can twist your knees in the initial stage. You have to start moving forward in the hands after the seas are on the floor.Steps continue until the body carries parallel to the ground.You should correct it in the moment in a few seconds, then find the legs in the hands with similar (step) actions, and find yourself in a turban. Corrects the case after exercise and returns to the initial state.
Plank	Most effective exercise to close almost all body muscles.Despite static execution, positive impact on muscle tones and reducing body weight. Should make the body a similar way to the push of pushers, then put your hands on the elbows and place your hands.The position of the hands does not matter much.They can be paralleled or combined with each other. In this case, you need to stay as long as possible, even if the body goes from behind.
Explosive Push -ups	Before the training begins, the body is in a similar situation.The performance method is the same but with 1 difference.Once the body falls to the ground, it should be withdrawn as much as possible in position to remove the hands from the floor.At the moment, you make cotton with your hands below the body. At the initial stage, you can remove your hands away from the floor without cotton.

Workouts in the press

Exercises to lose weight and parties use almost the same muscle groups.These zones need a particularly thorough study, because the main oil deposits are exactly focused on them.

5 workouts that help you lose weight and cure:

Name	Execution features
Direct twist	To execute, you need to sleep in the start position: Close your hands in the castle behind your head.Tear it from the ground, bend on your knees to form an angle of 90 °. Exhale and fasten the body on their bent legs.At the same time the feet should not move.In addition, you can help the elbows of the hands and draw them in the direction of the knee. Breathe and return while you are at the end point. During the training, their legs are constantly bent and do not fall on the ground until the end of the whole approach.
Reverse twisting	Body and legs are located in a similar position similar to flat twist. The hands are extended in parallel to the body, directed towards the palm. In exhalation, the pelvis moves away from the floor and draws up to the chest.It is not separated from the back to the moment. The knees do not extend until the end of the approach. When the chest and knees are in contact, you need to stay in this situation in a few seconds, then return to the initial position.
Bitch's hypocreter	Give a horizontal position that extends the body to the ground.Connect your legs and extend your socks.Place your hands horizontally to the body, remove brushes behind the backs in the areas below the back. In Exhale, the legs are in the ground, in a straight position in an angle of approximately 15 °.Hold a few seconds at the extreme point. Continue to remove the feet when the positions are not in the ground (90 ° angle).At the extreme point, they will relax for a few seconds, after that (inspiration) down the ground. It should not leave the head during training.
Raise hips	Stretching on the ground, twist your feet in your knees, and their feet are located in place.I will extend my hands In Exhale, tear from the pelvis floor and lift.The back should remain flat, the defecting inside is not necessary.Stop at overpoint within a few seconds and then lower the pelvis.
Vacuum	Standing on the surface, in a comfortable position, put your feet on shoulder width.Remove your hands on the waist or along the body. In Exhale, weigh the stomach as much as possible, try to touch the waist.Make it in this position. Bring to a cultural natural position in Exhale and then repeat exercises.

Exercise in the oblique abdominal muscles to tighten the parties

Weight loss exercises are recommended in the morning.This allows the body to configure and tons of active work.After exercising using abdominal muscles, obligine muscles should be allocated enough time. lateral bar Exercises in the abdominal muscles are designed to create waist and posture.We note that the torso of Torso is working while working in the run, turning and flexion.Because oblique belly muscles are quite deep and loaded in daily life, review a set of exercises aimed at the study of oblique abdominal muscles.You can hit the abdominal suppresses, lies and sits of sitting to combine various exercises.

Name	Execution features
Tilts in the opposite direction	Horizontally put your feet on your feet.At the same time, extend your hands and lift your head.This exercise is more effective to perform using the weight agent.If there are no dumbbells, it is advisable to use blank plastic bottles with spilled water.The eyes are taken in their hands and rises over their heads. Tilt the body to the right until the muscle tension felt in Exhale.Back to Exhale. Repeat Tiltu in the other direction. During the exercise, the body must act in a vertical plane.Not allowed to access forward or backward.
Scalolas	In the starting position, the body is located in the same way as preparing for push-ups per hour. Pull their hands on the left foot chest without tearing their hands to the ground.You should do this in a jump. Then, as in the jump, return your left foot to the initial position and at the same time pull the right foot chest. Exercise occurs dynamically, it looks like fast movements up to the rock.
Side attacks	The body is located in a short distance from each other.The hands stretched to the body or bend at the chest level. After exhalation, the left foot is taken to the left with Squat at the same time.The right leg remains straight.The action looks like a exercise using a prefix step. Return to a vertical position in Exhale and do the same in the other direction. The whole approach is carried out at a rapid and rhythmic pace.
Oblique twisting	In a liar condition, bend your feet, twist your legs that are perpendicular in the knee area.The hands are removed behind the head and bend to the elbows. In exhalation, the chest will rise and open to the right.In this case, the opposite of the left hand (right) the thigh (right) concerned.About the inspiration, the hand and body return to the initial state. The next exhalda, the exercise is repeated in the other direction: now the right hand reflection (left) bust worries. At the initial stage, you can trust the opposite goal when converting the case.
Lift the legs from the side position.	Stretches on the ground, extend the body and turn on the right side.Stretch right hand in front of you and put the body on a steep surface.When performing the exercise, it can be used as a hand support.Remove the lever from the beginning. Exhale, at the same time, to magnify the body and legs to the ground (tears) left horizontally.With the correct execution, this exercise is like a slope stretched on the side. Return to the initial position while exhaling, repeat the exercise several times.Then turn on the other side and do the same.

Inventory exercises

Exercises to lose weight and parties can be carried out with the help of elastic sports shells that include elastic bands for both ordinary gymnastics and sports, fitness and phytballs.

If the inventory is not possible, for the biggest effectiveness, you can use weight in the form of weighted weights in the form of weights (their absence - plastic bottles).

Use inventory to lose weight:

In the hall you can refer to the help of rope instead of cardio education.On top of that, the types of jumping are known as one of the most effective exercises for the development and strengthening of heart muscles.The jumping rope is a universal simulator.To implement a full cardio education, in different directions and in a double, in 1 leg, it is necessary to alternate ordinary jumps on 1 leg.During the performance of simple jumps, maximum loads of muscles, the rest of the remaining species can be used as a rest by slowing the rope rotation.

At the initial stage of classes, it is not recommended to use the loads that increase the load.If a woman has already been prepared and willing to increase training efficiency, you can use elastic bands for fitness.The most exercises in lateral muscles and legs are associated with the alternative swings of the feet.When performing these exercises, put a circular fitness response on the legs of the legs, then the load on the feet increases.It is useful if their use is already completed and the manifestation of muscle relief is useful.
Press workouts and phonbols for oblique muscles can make them easier (for beginners) and can be difficult (for beginners).If there is no muscular power to raise the leg (eg from the stretching position in the stomach), if the fitball is placed under the stomach, the task should be simplified.Can also be used to increase the load.When the body is on the surface of the fitball, the swings of the legs and arms are amplified, it is also possible to strengthen the muscles and prolong them.

One week, a week for women, monthly download program

Depending on a woman's sports form and weight, the correct distribution of physical power is required.This happens in the gym, it is better to communicate with a professional coach to draw a necessary schedule and collection of training (at least once).

If training is independent and implemented at home, you need to start with 1st power training and 1st cardio per week.At the same time, spend them every day with each other.A number of exercises at the beginning of the training require a minimum number of approaches to prevent overall concerns.The number of approaches can be increased later.

An approximate program for belly and parties is 1 week (must be included in the general training complex):

Monday.Tilts to the parties (15 times in each direction), 1 approach + oblique twisting (10 times in each direction), 1 approach + side position (10 lifting for each foot), 1 approach.
Tuesday - rest.
Wednesday-Students are completely dedicated to heart loads.
Thursday- rest.
Friday.1 minute, 1 approach + climbing (1 min), 1 approach + oblique twisting (10 times in each direction), 1 approach.

As you use physically, you can gradually increase the number of approaches or trainings gradually after 1-3 weeks.

Exercises to lose weight as all physical activity have their own reverse instructions.In the case of a medical prohibition played in the abdomen and sides, the medical prohibition, not training should not be held.