It's no secret that the Bashkir athlete recently became a mother, and she looks very good. Already a couple of months after the birth of her son Robert, the girl seriously took up her figure and quickly returned to her previous form.

Losing weight from Laysan Utyasheva is a really effective technique that is great for both women who have not given birth and young mothers whose families recently had a child. This Bashkir athlete is a mother herself, so the problem is excess weight and the imperfections of the figure are closer to her than ever.

That is why she developed her own weight loss technique, which allows not only to become lighter by a few kilograms, but also to shape the perfect figure in just a few weeks. As I remember, Laysan has already created four exercises in sports, and they got the name in honor of her rather rare surname, for example, the Utyasheva stand. And yet, it’s worth talking about that training complex, which is no longer one “donut” to achieve the standard of grace and harmony. What does the athlete recommend?

In order for the results of such training to be obvious, a certain systematicity is necessary. In this case, it is advisable to perform the training complex 3-4 times a week, while strictly monitoring your diet, fluid intake and lifestyle (it must be active and nothing else).

In addition, the athlete strongly recommends performing it in thermal underwear so that the fat burning process is accelerated and more noticeable. A compromise option in this case should be ordinary cotton clothes, which are sure to be found in the wardrobe of every charmer. And one more tip: before starting a workout, it is advisable to wrap, and only then put on sportswear. You can also apply anti-cellulite cream to problem areas and wrap it qualitatively to the body with cellophane, and then put on sports thermal underwear.

Laysan Utyasheva is a strong and strong-willed athlete, and in her life she is only used to winning. In terms of losing weight, I am sure that any method of weight correction is a serious life test for endurance and willpower. Losing weight with Laysan Utyasheva is a clear confirmation of this.

The 6-time champion has developed several training complexes, however, the most popular in case of weight loss is described in detail below.

The first exercise effectively pumps the abdominal muscles, and it is recommended to perform it eight times on each side. So, lie with your back on a gymnastic rug or carpet, stretch your arms along the body, and put your legs straight and stretch in socks, like a "string". Raise one leg eight times at an angle of 90 degrees so that the back at this moment is not pressed to the floor. Then similar exercise repeat with the second leg, and then with both at the same time.

Exercise two does elastic buttocks, and the muscles of the legs noticeably tighten and pump. It is recommended to do it eight times in one approach without delays and stops. So, you need to roll over on your stomach, and fix your hands in the "lock" on the back of your head. In the same way, raise your legs up, but at the same time try to keep your torso off the floor as much as possible (especially your stomach). It turns out the so-called "Boat", which, when correct execution will ensure the flatness and firmness of the abdominals, that is, the woman will not be disturbed by the tummy.

Weight loss exercises with Laysan Utyasheva must be performed 3-4 times a week, and each workout should be as intense as possible. What does it mean? The movements are clear and sharp, and the time to stop and rest is completely minimal.

The third exercise allows you to quickly eliminate fat masses from the upper abdomen and pump upper press, and it is recommended to perform it up to 16 repetitions, and very quickly. Lie on the floor, hands in the "lock" at the back of the head, and legs bent at the knees. Coming out of this starting position, twist the press in one direction or the other. Simply put, try to reach your right elbow to your left knee and so on 8 times, after which you can change your arm and leg.

Exercise four is also performed 8 times, but it requires that the legs do not touch the floor all the time. So, lie on your stomach, legs bent at the knees, and hands are already habitually fixed in the back of the head. Flex the body as much as possible from the right, then from the left side, feeling how the muscles of the upper and lower press. Perform the required number of times, even if this activity causes a feeling of acute discomfort.

The fifth exercise allows you to warm up the muscles of the legs, and it must be performed quickly and efficiently so that they do not cool down, so to speak. So, lying on a gymnastic rug, bend your legs at the knees, and then grab their ankles with both hands. Raise the body up to 16 times, while tensing the buttocks as much as possible and without disengaging the arms.

Exercise six allows you to relax as much as possible after a strenuous workout, and it should be done up to eight repetitions. Lie down calmly on the gymnastic mat, and stretch your arms along the body, legs straightened. Raise the body and turn it on one side, then on the other side eight times, while straightening the legs as much as possible.

After finishing training complex you can lie down and relax. If you want to get rid of excess fat in the shortest possible time, then it is advisable to perform such training daily and until the first sweat appears. Success also depends on the speed with which a person performs a particular exercise. In general, the results of such weight loss are good, and positive reviews can always be found on the vast expanses of the World Wide Web.

Weight loss with training is noticeably accelerated, but you should not forget about proper nutrition either. For example, during such workouts, it is advisable to drink enough water so that the body that is losing weight does not suffer from dehydration. The daily fluid requirement is close to two liters, but here it is also important to observe the swelling of your own body. You also need to be more selective in your usual diet, since high-calorie foods are already banned.

Publication date: 10-06-2017

Laysan Utyasheva, who developed non-standard sets of exercises for weight loss, is currently a very popular fitness instructor, and in the past a famous gymnast. Her exercises are a huge success with those who want to become slimmer. And this interest is justified, since the complexes offered by Laysan are really very effective.

Features of the complex of the legendary gymnast

• Utyasheva's exercises allow you to activate metabolic processes (this also applies to burning extra calories). In addition, they perfectly tone the muscles, preventing and even curing cellulite.
• The time required to complete the complexes is small. Gradually getting used to small, but regular, loads, you can increase the intensity and duration of training.
• Utyasheva chose absolutely all the exercises in such a way that even beginners could perform them. However, the complexes do not include standard exercises that have filled the mouth with their simplicity.
• Utyasheva complexes are useful for everyone who is overweight. But an interesting fact is that they help to lose weight even for those who have unsuccessfully tried before that many ways to get rid of extra pounds.
• In combination with a balanced diet, Laysan Utyasheva's exercises will give the most pronounced effect.

Preliminary preparation

Laysan recommends purchasing a special anti-cellulite cream and smearing it on your skin before doing exercises. problem areas and then wrap them in cling film. On the stomach, you can put on a warm belt or wrap it with a woolen scarf, which will create the thermal effect necessary for active burning of the fat layer. In addition, it is imperative to warm up to a light sweat (stretching or running is best). This is necessary in order for the muscles to warm up. In this case, the possibility of injuring them is minimal.

Complex №1

To complete this complex, you will need a rug.

Complex №2

These exercises are also aimed at working out the muscles of the press, buttocks and upper thighs. They are especially effective for women with a pear or hourglass body type.

• Leg raise from sitting position

  Sit on a mat with your back at a 45 degree angle to the floor. If necessary, rest your hands on the floor. Then we raise the right leg as high as possible, hold it a little at the highest possible height and smoothly lower it to its original position. We perform the exercise 8 times on each leg, and then 16 times - with both legs at the same time.

• Leg raise from prone position

  Lie down on your stomach, pull in the press. In this position, we tear off the body from the floor, using only the muscles of the back. We place our hands on the temples. We perform leg raises above the floor (eight times with the right, eight times with the left). Then both legs together - 16 times. We try to use the muscles of the buttocks.

• Eight

  We lie down on our back, stretch our arms along the body, bend our legs at the knees and put them on the floor. We stretch with the right elbow towards the left knee - eight times. Then we pull the left elbow towards the right knee - eight times. When performing, we try to draw in the stomach so that the load on the abdominal muscles is stronger.

• Twisting

  Without changing the starting position, we retract the stomach and try to pull the lower ribs to the pelvic bones. We perform the exercise eight times very quickly, eight times slowly. At the same time, the shoulder blades cannot be torn off the floor.

• hyperextension

  We lie down on our back, draw in the stomach strongly, place our straight arms near the head. We tear off the hands and body from the floor, maintaining posture. We raise the body 8 times. We do 8 approaches, during which we pull the right elbow to the left buttock (then do the opposite). We carry out this exercise very carefully, without making sudden movements (there is a risk of injuring the lower back).

• Reverse shoulder bridge

  In the starting position, we lie on our back, placing the heels as close as possible to the buttocks. We inhale and retract the press, tighten the buttocks, and then do the reverse shoulder bridge. At the same time, we rely only on the feet and shoulder blades, tear off the buttocks and back from the floor. We repeat this exercise 8-16 times. After completing the complex, it is recommended to do a light stretch.

Laysan Utyasheva advises, after a month of such exercises, to switch to interval aerobics or to weight training so that the process of losing weight does not stall.

Laysan Utyasheva is a multiple world champion, as well as a beautiful, fragile and amazing girl. Her ideal figure and beauty is not a gift of nature, but an incredible daily work on your own body, a creative and competent approach to training.

Laysan is sure that the process of losing weight is a kind of test for endurance and willpower. She developed a personal one that will help for enough a short time lose weight, be slim and beautiful. And you need to listen to the advice that she gives to anyone who wants to, and stick to her weight loss system, for attractive and flawless forms.

A set of physical exercises for weight loss by Laysan Utyasheva is very popular and is perfect even for those who are completely unprepared or have not previously been involved in physical activity in order to lose weight. With the help of these classes, you can say goodbye forever extra pounds, normalize metabolic processes, make beautiful own body and most importantly, learn to love yourself and be confident.

• To achieve the greatest weight loss effect during training, it is advisable to use special clothes or thermal underwear that will create a sauna effect on the skin. Thus, a plus to reducing fat will be excess water from the body.
• In the absence of this type of underwear, you can simply lubricate the problem areas with a warming cream, for example, wrap them with cling film, and do exercises in this form.
• It should become clear that any sets of physical exercises will not normalize weight without revising the diet. Nutrition should be healthy, enriched with various vitamins.
• At the very beginning of each workout, a warm-up is necessarily carried out to warm up all muscle groups and prepare them for stronger loads.
• Exercises are performed at a fairly fast pace, because this is how fat is burned most efficiently, and heated muscles do not have time to cool down.

You will need a sports mat for exercise.

All exercises are divided into groups.

Leg exercises

They will help tone all the muscles, and make the legs more slender and graceful, removing excess deposits.

1. Starting position - sit on the floor and fix your hands behind your head. The body should be tilted back about 45 degrees, and the muscles of the abdomen and buttocks are tense. It is necessary to perform swings up first with the right and left legs, and then, raise both legs and perform the Scissors exercise. The exercises are completed with movements that imitate cycling with both legs in the air. Raising the right and left legs, the Scissors exercise, and cycling are performed 8 times each and at a fast pace. After rest 30 seconds and perform 3-5 repetitions.
2. Starting position - lie on your stomach on the floor, take your head back and strain gluteal muscles, the body at this time is raised above the floor by 45 degrees. It is necessary to accurately repeat the entire movement from the previous exercise. The number is the same - 8 repetitions for each movement and 3-5 sets.
   Weight loss exercises with Laysan Utyasheva. Issue 8. Online Lentils - a site about your health

Exercises for the abs

1. Starting position - lie on the floor, close your hands behind your head, legs are bent and the emphasis is on the feet. It is necessary to actively raise the body above the floor in such a way that only the shoulder blades and shoulders come off the floor. The number of repetitions in one approach is 8. 3 approaches are required.
2. Starting position - completely repeated from the first exercise. It is necessary to quickly raise the body, and stretch with the left shoulder to the right knee, and vice versa, with the right shoulder to the left knee. The exercise is performed only 16 times, 8 for each side.
3. Starting position - lying on your stomach, on the floor, put your hands behind your head and cross them. Bend your legs at the knees, feet at this time at the top and the toe stretches. Again, you need to quickly lift the torso up. You need to repeat in three sets of 8 times.
4. Starting position - repeated from the third exercise. You need to rise above the floor and pull the left shoulder to the right foot, and vice versa, the right shoulder to the left foot. It is advisable to stretch as far as possible, and bend as much as possible. For each side, the number of repetitions is 8.

Exercises for training large muscles

Large muscles are a kind of corset for the body, and therefore, without fail, they must be well developed and worked out, since it is thanks to them that the figure has beautiful curves.

1. Starting position - lie on a hard surface, bend your knees and fix your feet well on the floor. Next, you need to clasp your feet with your hands and sharply raise the pelvis, keeping the gluteal muscles tense all this time. Shoulders, during the entire execution, should not come off the floor. You need to repeat the exercise 16 times. For beginners, this exercise will be quite difficult, but over time it will become easier to master. Upon reaching a good level of preparation, the feet will need to be placed in a position such as "half toes", that is, on the fingers.

After completing this exercise, finally, it is allowed to rest, but not just lie down and sit, but clasp your knees with your hands and from side to side and sway slightly. This will relieve tension from the muscles.

Exercises for the upper abdominal muscles

This group of muscles is located right under the chest, and in any case, they need to get rid of.

1. Starting position - lie on the floor, put your hands behind your head and straighten your legs so that the socks are extended. At a rhythmic pace, raise the body so that only the shoulder blades and shoulders come off the floor. Repeat the exercise 16 times and bring to two approaches.
2. Starting position - on a hard surface you need to lie on your right side. Put your hands behind your head, cross your legs and put your left hand a little in front of you. Tighten your buttocks, and try to raise your torso as high as possible. Repeat for each side 16 times.
3. Starting position - on a hard surface, lie on your stomach, stretch your legs and cross your arms behind the back of your head. It is necessary to raise the body, as high as possible, and during the entire execution keep the gluteal muscles tense. You need to complete 16 repetitions.

Laysan Utyasheva herself always repeats that you should not worry if you didn’t succeed in doing it right the first time or repeating any exercise. The main thing, she believes, is to try, and the skill will appear with experience.

The exercises offered by the athlete are very diverse and give good load all muscle groups. After completing the complex, you can feel a slight soreness throughout the body, but you should not be afraid of this, it just means that the process of losing weight is successful and the right path has been chosen.

After a few weeks of regular classes, the results of labor will already be visible, which will be expressed in a built figure, toned muscles and general condition organism.

The basic principles of nutrition when performing physical exercises according to the method of Laysan Utyasheva

1. Frequent meals, 5-6 times a day for 250-300 kcal will benefit the body much more than the usual three-day;
2. Do not oversaturate meals with high-calorie foods, control the glycemic index of each dish;
3. More and with plant foods, less heavy carbohydrates;
4. Food should be complete, less semi-finished products, pastries, sweet products, fewer empty calories;
5. The source of iodine in the body should be controlled, algae and natural supplements should be added to the diet.
6. Fewer stimulant foods, if tea or coffee makes you feel hungry, avoid these drinks.
7. Eat breakfast regularly at the same time, after waking up you should not immediately pounce on food, you can do some physical exercises, exercises to accumulate appetite.
8. Movement and healthy lifestyle life!

The process of losing weight is very connected with self-development, because it requires some sacrifice and effort. But all these so-called "victims" undoubtedly benefit not only weight loss, but also health. In order to achieve a good result, you need to acquire a firm intention to change yourself.

How to create a performance mindset

If you really succeed, you can easily give up your usual diet and a fixed lifestyle. Correct weight is very important, because excess has a bad effect on the heart and joints, and too little is the result of a lack of useful elements in the diet.

To tune in to losing weight - look at photos of people who have already achieved results, take a look at yourself in the mirror and in your refrigerator. Does the mirror reflect a big belly, sagging sides, large arms and cellulite?

This is not the result proper nutrition and improper distribution of the load on the body, as well as lack of activity. There are no vegetables and fruits in the refrigerator, but there is butter, cheese, sausage, meatballs, cookies and sweets. Here is the answer to your question.

Live food and maximum activity is the key Have a good mood, health, success and weight loss. Each girl can clearly say how many kilograms she wants to lose weight. Remember your weight and decide to change everything now. Don't put it off indefinitely, it will drag on for years. Just say that it's time to change yourself and the world around you.

Preparatory stage of training

So, you have decided to take a responsible and important step towards success! After choosing the right nutrition, you need to find a course of exercises for yourself to burn fat and restore your figure.

A set of physical exercises for weight loss is quite simple, but very effective, because it was developed by the famous gymnast specifically for women who are overweight.
Laysan recommends purchasing an individual mat for training. It is very convenient and hygienic to work with him.

It is necessary to train at least 1.5 hours after eating. Get an anti-cellulite cream and an ordinary cling film in advance. Before training, spread problem areas with anti-cellulite gel or cream and wrap with a film. Tie a warm scarf or special belt around your stomach. This is necessary for effective fat burning.

Before each session, a warm-up is necessary: ​​it can be jogging or stretching.

A set of exercises from Laysan Utyasheva

The exercises of Laysan Utyasheva are aimed at losing weight and creating a beautiful toned figure. The complex includes mandatory stretching, preferably training with a fitball, jogging and exercises on different types muscles. Only in this way a good result is achieved.

Fitness with Utyasheva

Laysan ended her career as a gymnast and became even more famous when she developed her weight loss program. She became one of the most famous fitness trainers. Any woman can afford fitness with Utyasheva right at home, because there is a whole video course of exercises with Leysan Utyasheva.

Gymnastics with Laysan Utyasheva

The instructor's stretching exercises are very good and effective. Stretching is one of the basic rules good training from Utyasheva. This is a great option for warming up the muscles.

Stand with your back straight, with your feet shoulder-width apart. Raise your hands up and connect into the lock, turning it so that the palms look up. Reach up with your arms. Then do deep tilts to the right, and then to the left. Continue like this 20 times on each side.

The legs are even, the back too, the arms need to be stretched up and folded into the lock, it goes to the ceiling. Stretch well up and tilt as far forward as possible, while the legs at the knees should not bend. Then do the same bend back. The exercise is also performed 40 times: 20 forward bends and 20 back bends.

Upper thigh stretch

The exercise is done from a standing position, legs together. The right leg rises bent at the knees, turns as much as possible to the left with the knee, and then to the right, keeping the balance on one leg. Then switch legs. In total, perform movements 20 times, 10 on one leg, 10 on the second.

Fitball exercises

Rest your hands on the floor as you took the push-up position, only leave your elbows straight, palms directly under your shoulders. First one, then the other foot, put on the ball. It should be under the shins. At the same time, the back remains flat and without deflection. Hold your body in this position for 90 seconds.

Sit on the ball with your feet flat on the floor shoulder-width apart at a 90-degree angle at the knees. Lower slowly upper part torso back, arching in the back until it lies firmly on the ball. Rest your palms on the floor, then put your hands behind your head. The exercise lasts 90 seconds.

The best set of exercises for weight loss

After training with Laysan Utyasheva for stretching, there is a whole complex for all types of muscles.

Sit on the floor with your feet flat on the floor. Slowly lower your torso towards the floor to a 45 degree angle. The body is held by the press. Raise your right leg 45 degrees, lower and raise your left, then both legs rise together. Each leg should have 8 lifts, 4 on two legs at the same time.

The same exercise for the press, like the previous one. Lie on your back, knees bent, feet flat on the floor. Put your hands in the castle behind your head. Raise the body first 10 times so that the lower back does not come off the floor, straining the press. Then rise with a twist: the right elbow to the left knee and the left to the right knee. So 10 times in each direction.

Standard exercises for the press "scissors". Lying position, lower back on the floor, legs rise and spread wider at a height of 10-15 cm from the floor. We bring and spread our legs together, straining the abdominal muscles 15 times.

Lying on your stomach, bend your knees so that your feet look at the ceiling. The hands are behind the head. Raise your chest and, making a backbend, direct your upper body as far back as possible towards your feet. Do this 15 times.

Sit on the mat with your legs straight. right hand bend at the elbow and stretch it towards the left thigh. Then reach with your left elbow towards your right thigh, tilting your torso. Do 10-15 such movements on each side.

Lie on the floor, bend your knees and pull your heels as close to your buttocks as possible. straining them, lift the buttocks and lower back off the floor for 5-10 seconds. The emphasis is on the shoulder blades and feet. Do the same movements at least 10 times.

Laysan claims that every woman can achieve any desired result. The main thing is motivation, a good attitude and a desire to change:

• Utyasheva assures that daily exercises are necessary for weight loss. A prerequisite is a 15-20-minute stretch in the morning and a set of exercises in the evenings.
• During the day, twist the hoop for 20 minutes.

• It is almost impossible to lose weight without dietary adjustments, because the calories burned will return again and again. That's why you need a low-calorie balanced diet.
• In the evenings, it is not recommended to eat heavy food, maximum salad and an apple.
• Visit sometimes a bath, sauna or swimming pool, it has a good effect on health.
• Persistence - essential condition in achieving your goals
• Gloomy thoughts away, everything must be done with joy and pleasure, thinking positively.

Diet Laysan Utyasheva

Laysan Utyasheva is sure that weight loss can only be done by exercising and eating right.

Products that are prohibited:

• Alcohol in any form
• Semi-finished products
• Fried, smoked and fatty foods
• Wheat flour baking

It is recommended to rely on vegetables and fruits in the diet, preferably more raw and light soups without frying in chicken broth or vegetarian ones. From meat, you can only boiled chicken, boiled fish, in no case fried. Dairy products are useful and important: be sure to eat low-fat yogurt, kefir and cottage cheese.

Nutrition complex for weight loss

Menu from Utyasheva

• Breakfast: fat-free cottage cheese 150 grams, green tea without sugar, kiwi or grapefruit.
• Lunch: vegetable soup: carrots, onions, sweet peppers, potatoes, cauliflower in chicken broth or just on water, boiled chicken 150 grams or fish, seafood. You can drink freshly squeezed juice or compote, as well as herbal tea.
• Lunch: low-fat yogurt, orange, strawberries or a handful of raisins.
• Dinner: boiled fish 150 grams, fat-free kefir and an apple.

Laysan herself very often missed dinner, but she still recommends having dinner, but only until 6-7 pm.

How to tighten the body at home

Home conditions for training are no worse than the gym. The only BUT, you need to devote an hour and a half for sports every day, by all means. Turn on pleasant rhythmic music and do all the exercises from Laysan right at home. The mat and ball can be purchased at a specialty sporting goods store or online.

How to keep fit after losing weight

The athlete knows better than anyone that maintaining a figure after losing weight is not so easy. Losing weight is only half the battle. It is necessary that the new daily routine and a special diet stay with you even when you lose all your extra pounds.

Eat more vegetables and fruits, diet soups, prefer kefir and yogurt to your usual coffee or tea, as well as low-fat cottage cheese and cheese over chips and fried foods.

Take more walks in the fresh air, be in nature. Try to visit a bath, pool or sauna at least a couple of times a month. And also do your favorite beauty treatments and massages.

Laysan Utyasheva is a woman with a capital letter. Russian athlete, who during her career managed to become an honored master of sports in rhythmic gymnastics, multiple winner of many international competitions, a six-time European champion and even a world champion. Apart from sports achievements, Laysan writes beautiful poems, appears on television as a host of various television shows and a sports commentator.

Facts from the biography

Since 2006, Laysan was forced to leave the sport due to another injury received during training. Upon completion sports career, she decided to try herself as a TV presenter on the NTV channel, making her debut in the program "Main Road". After some time, having restored her knee, she began to conduct "Fitness with the Stars" - a health and sports program on the Zhivi TV channel. Until 2010, Laysan managed to present the novel "Unbroken", the plot of which is the girl's autobiography, and also took part in the release of the dance show "Sign of Infinity".

Since 2010, a new section has been published on the NTV channel - morning work-out with Laysan Utyasheva. Numerous shootings in various shows did not affect the athlete’s personal life in any way - since November 2012, she married showman and actor Pavel Volya and six months later gave birth to a son, Robert, and two years later, a daughter, Sofia. Sports do not let go forever - and to this day the girl is fond of dancing, participating in various TV shows and taking classes in a dance class. Despite such an active lifestyle, the couple always finds time for family and raising children.

The stunning appearance of the gymnast has always fascinated many girls, but the majority of people showed particular interest in her diet and lifestyle when Lesya - as her loving husband calls her - starred in an advertisement for cars of the notorious Mercedes brand just a few months after the birth of her son. Let's figure it out together, what is the secret of such fast weight loss, because not every girl manages to quickly remove unwanted weight accumulated during pregnancy.

The main aspect, according to Laysan, is not a diet, and not even physical activity - psychology is the basis of everything. First of all, you need to love and accept yourself and your appearance the way it is, otherwise it will not be possible to lose weight even by a couple of unwanted centimeters by following the most rigid diet.

It is important to understand that any diet is stressful for the body, therefore, Laysan highly discourages taking short-term diets as a basis. Firstly, the result of such diets is very difficult to maintain, and secondly, the shorter the diet period and the higher the weight loss bar is set, the more stress the body experiences. At the end of the diet, he will try to return everything to balance, and in some cases the result is just the opposite of what you expected - instead of removing a couple of centimeters at the hips and waist, you slightly increase these figures. The body after stress tries to prepare for the next stress much better, resulting in the accumulation of unwanted body fat.

Effective weight loss is not so much in the complete rejection of food, but in the control of the diet.. It is necessary to monitor the balance of useful nutrients, vitamins, micro- and macroelements entering the body. By shifting the balance of fats, proteins and carbohydrates in one direction or another, it is possible to achieve excellent results. It is necessary to lose weight without feeling hungry, says Laysan Utyasheva. The gymnast prefers low-fat, natural foods that are low in calories.

A prerequisite in any weight loss system is physical activity. Needs to be done physical exercise according to your ability. To get started, it’s enough to do exercises with Laysan Utyasheva, which goes daily on the NTV channel and is aimed just at losing weight. If you feel strong in yourself, the gymnast has many lessons in which she acts as a coach and offers various sets of exercises, rules and subtleties of their implementation.

In addition to following the right diet, morale and a set of exercises, maintain an excellent physical form the girl is helped by a balanced diet from Herbalife (Herbalife), with which Laysan is actively cooperating. The main criterion for choosing the products of this company was scientifically proven efficiency and safety. In addition, Herbalife has officially passed clinical trials in Russia and abroad. The choice of the gymnast fell on the weight control program, which includes a complex of vitamins and protein mixtures and cocktails, because This diet has a number of undoubted advantages:

• preparation of the mixture does not take much time - just mix a cocktail with milk or dairy products, the mixture can be added to any broth or drink;
• there is no need to calculate the required amount of carbohydrates and proteins - the complex provides for a comprehensively balanced diet, the intake of all necessary nutrients, micro- and macroelements into the body.

The basis of the diet of Laysan Utyasheva

The main principle, which the gymnast adheres to this day, is to shift the balance of nutrients obtained from food towards protein.

First of all, the gymnast advises to exclude flour and confectionery products from your diet, to eat as little red meat and chocolate as possible. Let's take a closer look Weight loss diet tips:

• Breakfast - Laysan urges never to skip this meal, since it is during this meal that the body is most depleted and should receive a boost of energy and useful nutrients for the next day. Start your morning with low-fat homemade cottage cheese or oatmeal on the water. The girl herself loves to eat some red or black caviar for breakfast, but not many can afford such a luxury.
• Around 11.00, Laysan drinks a protein shake with milk - her favorite flavor is "Cream Cookie". The cocktail gives strength before the upcoming physical activity.
• For lunch, the girl recommends boiling lean meat - perfect chicken breast or turkey meat, recognized as one of the most dietary. Fatty or bold fish, such as sturgeon, stellate sturgeon, salmon, mackerel, steamed with the addition of spices and spices, is also good. For proper digestion of protein, it is necessary to supplement lunch with a serving of fresh vegetable salad seasoned with vegetable oil. Laysan prefers natural corn oil. Remember to drink plenty of water throughout the day - one option is to add lemon juice.
• For dinner, a light vegetable soup is ideal with the addition of a protein mixture, which will add nutrition to the soup and in short time satisfy the feeling of hunger without overeating.
• Before going to bed, the girl recommends drinking a glass of low-fat kefir or fermented baked milk.

Exercises for weight loss and stretching

Before performing any exercise, it is necessary to perform a warm-up, which will allow you to develop joints and warm up muscles before training, protecting you from unwanted injuries and sprains. This principle is the basis of Laysan Utyasheva's classes. The gymnast offers the following list of movements for a warm-up, designed for 15-20 minutes:

Slim Waist Exercises

First exercise- is aimed at the work of the muscles of the anterior surface of the thigh, as well as the muscles of the press. If the exercise seems quite easy for you, Laysan advises adding special weights to your legs.

The number of executions is 4 times.

Starting position - stand "birch". To do this, we lie down on a gymnastic mat, raise our legs and lower part body vertically upwards as shown in the figure:

Description of execution: being in the starting position, bend the legs at the knee, keeping vertical position corps. After that, we try to get our knees to the left shoulder, then we stretch our knees to the right shoulder. We return to the starting position. Further, without bending the legs, we try to touch the floor with the toes to the left of the head. We take it to the starting position, repeat the movement, but now touch the toes of the floor to the right of the head. We return to the starting position. The exercise is performed without pauses, at a rhythmic pace.

Second exercise- it is aimed more at the oblique muscles of the press, allowing you to visually achieve a thinner waist. This exercise also does not preclude the use of weights.

Number of repetitions - 3 times

Starting position - we lay down on a gymnastic rug, hands in the castle behind the head, legs raise vertically.

Description of execution: we lower the vertically raised legs alternately to the left and right, perform this movement 3 times. To achieve the peak load on the muscles, it is recommended not to lower the legs completely to the floor at the lowest point. After execution, bend the legs at the knees, lower them to the left. From this position, it is necessary to perform twisting, while stretching the head to the hips as much as possible. This movement is also performed three times, after which we lower the legs bent at the knees to the other side and repeat twisting in the same way three more times. We take the starting position.

The exercise is quite difficult to perform without prior preparation. Nevertheless, Laysan recommends for maximum effect avoid pauses between sets and perform the exercise rhythmically without delay.

Third exercise- aimed at strengthening the oblique muscles and muscles of the lumbar girdle.

The number of repetitions is 4 times.

The starting position is lying on your stomach using a gymnastic rug. Hands are clasped behind the head in a castle, the body is slightly raised above the rug.

Description of execution: from the initial position, we perform rotations with the body, performing two rotations clockwise, then two rotations counterclockwise. The exercise is performed at a fast pace. We take the starting position