Anna Kurkurina exercises for hips and buttocks at home video

The essence of losing weight from Anna Kurkurina

The former biology teacher, who won the title of the strongest woman in the world, decided to create her own method of combating extra pounds. Since Anna Kurkurina knows well how the human body functions, she based her method of losing weight on the principle of combining physical activity and diet.

Kurkurina claims that any training, even if it is the most grueling, will be powerless without a properly composed menu. A woman considers protein to be the main element a person needs to lose weight. Without sufficient consumption of this substance, it is impossible to get your figure in order; it should become the basis of the entire diet.

The second component of Anna Kurkurina’s weight loss method is regular training. The athlete has thought through a wide variety of exercises aimed at combating fat deposits in problem areas. In addition, she developed a program to get rid of cellulite, which is so troubling to many women.

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How does Anna Kurkurina's weight loss system work?

Anna, as a successful athlete and coach, has developed her own program to combat excess weight and improve body contour. To create the methodology, all knowledge about the processes taking place in the human body was useful.

The system is based on a combination of food and physical activity. The main component in food should be protein, as it is the main building material in the body. Constant home or gym training is the second mandatory part of Anna’s method. The athlete has developed several complexes that affect various problem areas and put them in order.

Warm-up exercises

The warm-up that precedes the main training program consists of familiar and simple exercises. Anna Kurkurina specially developed her weight loss method in such a way that everyone could do it, regardless of their level of training. Kurkurina suggests the following as warm-up exercises:

rotate the pelvis clockwise, then in the opposite direction;
do 30 squats, you don’t need to go very deep, your back is straight;
tilting the body first to the right and left, then forward and backward, the knees do not bend when performing the exercise;
do 30 jumps on your toes, you need to try to stretch the top of your head up;

running in place for a couple of minutes;
lunges, it is important when performing this exercise to squat until both legs are bent at a right angle.

If after such a load you still do not feel a feeling of “burning” in the muscles, you should increase the number of repetitions. The muscles must warm up greatly to avoid further injury and get the maximum effect from the workout.

Popular exercises

There is a series of the most popular exercises for working on the inner and outer thighs. The number of approaches and their duration are determined individually, depending on endurance and initial condition. Are used:

leg spread;
squats;
side lunges;
swing your legs;
scissors.

This is not the entire list, but perhaps the most common top five.

Leg spread

This uses the lower part of the body needed for work. The exercise belongs to the average category of difficulty and copes well with excess stored fat . If the initial version of the exercise is too easy, you can use weights to increase the load. Leg raises not only burn fat, but also increase muscle stretch.

Workouts at home

Many women prefer Anna Kurkurina's weight loss program because of its simplicity and accessibility. The Ukrainian fitness trainer has developed a set of exercises that will help get rid of fat deposits in any problem areas.

In her weight loss method, Kurkurina pays great attention to the fight against cellulite. But before you start training, you need to warm up, and after it apply a special anti-orange peel cream to your skin. She suggests doing three simple exercises every day that will help enhance the effect of the product and quickly get rid of cellulite. You can easily do them at home:

Jumping rope. It is believed that this simple exercise is almost the most effective in the fight against cellulite. But to achieve really good results, you need to jump for a long time - at least 15 minutes a day. If you feel very tired, you can take a break and walk around the apartment, but under no circumstances sit down.
When the body has recovered a little from the load, you need to return to jumping. In addition to getting rid of the “orange peel”, jumping rope will help you lose weight.
Twisting the hoop. With its help, the areas where cellulite most often appears - the waist and hips - are massaged. In addition, hula hoop helps improve digestion and straightens your posture. The principle of performing the exercise is the same as with a skipping rope. You should spin the hoop for at least fifteen minutes. If it drops, it doesn't mean it's time to stop training. You need to lift it and continue to rotate it at the waist and hips.
Entering the hill. To perform this exercise you will need a step or some kind of low bench or stool. You need to put one foot on it, then stand up completely and go back down. The exercise is repeated in a circle as many times as you can stand.

Regular implementation of this simple complex will quickly lead to a reduction in cellulite and will also help get rid of fat deposits.

Workout

An important component when losing weight, cutting or gaining muscle mass is physical activity. For good results, constant and regular training is required, which can be done both at home and on the street or in the gym. What should they be aimed at and how to correct problems with your figure? Anna explains all the information on fitness in detail for girls and guys in her gym classes and video training.

Warm-up

Before starting any training complex, it is necessary to warm up. This is done to warm up all muscle groups. Anyone can easily do these home exercises, regardless of their physical condition. What is included in the warm-up?

Rotation of the pelvis clockwise and counterclockwise.
At least 30 squats: the back remains straight during the exercise.
Tilt the body in different directions, the knees do not bend.
At least 30 jumps: the toes are pulled down, during this exercise it is important to stretch the body as much as possible from the floor, the knees do not bend.
Run in place, knees raised high.
Lunges with the development of bending the legs at 90 degrees while squatting.

Nutrition rules

As Anna Kurkurina has noted more than once, the basis for effective weight loss is a combination of proper diet and regular exercise. The woman herself formulated the basic rules that help to quickly cope with fat deposits:

Anna insists on giving up hunger strikes. She explains this by saying that the body, which did not receive enough food and nutrients on time, will immediately begin to store everything in fat deposits with the very first snack. The optimal period without food, which will not harm you at all, is considered to be a time period of three hours.
Anna Kurkurina advises choosing something healthy for snacks during a diet: fruits, dairy products, protein shakes.

Contrary to popular opinion about the dangers of eating after six o'clock in the evening, the woman still advises eating in the evening. She gives the example of those who can find time for training only after work, and after exercise they definitely need to have something to eat.
Despite the fact that many dieters consider porridge a healthy product, Kurkurina recommends avoiding it completely. The fact is that cereals contain a large amount of carbohydrates that can negatively affect your figure. The only exceptions to Anna Kurkurina’s diet are whole grain porridges, which require a long cooking time.
Due to the fact that a woman’s body absorbs only 30 grams of protein per meal, the athlete suggests eating bars or protein shakes that contain it in its pure form.
Under no circumstances should you eat immediately after finishing your workout. At least an hour must pass for the body to burn energy reserves.
Anna Kurkurina recommends eating small meals during the diet. She claims that it is better to eat 5-6 times a day, but in small portions, so that the food is better absorbed by the body. In addition, the calorie content of each meal should not exceed 200 kcal.
Carbohydrate foods are best consumed in the morning and afternoon, and in the evening you should pay special attention to proteins.

Recipes for quick weight loss

You can use the proposed options as dishes for the diet according to Anna Kurkurina’s method.

Pancakes for losing weight

For cooking you need to take the following products:

milk – 200 ml;
two tablespoons of bran;
one chicken egg.

All ingredients must be combined and blended using a blender. The dough should not be too liquid; if it is not thick enough, you can add more bran. When you have achieved the desired consistency, you can start making pancakes. Pour a ladle of dough into a preheated frying pan and fry on both sides until golden brown. If you don’t want to eat empty pancakes, you can add cottage cheese or boiled chicken breast with mushrooms as a filling.

Protein cocktail

To prepare this drink you will need:

milk – 250 ml;
white from two chicken eggs;
oatmeal - two tablespoons;
natural yogurt – 100 ml;
a tablespoon of honey.

Preparing the cocktail is extremely simple. You just need to immerse all the ingredients in a blender and beat until smooth. This meal option is ideal for those who have little time to cook and cannot skip meals.

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Water is a source of energy and a weight loss stimulant.

One of the main principles of Anna Kurkurina's diet is the consumption of liquid in large quantities. The woman claims that water helps you lose weight. If the body does not receive enough fluid, oxygen begins to flow more slowly to the muscles, in addition, the rate of burning fat deposits drops significantly. Therefore, you need to drink a lot of water every day.

For the most effective weight loss, you should correctly calculate the proportions of fluid consumed. It is believed that you need to drink 1 milliliter of water for every calorie burned. Of course, everything is strictly individual. But a woman who regularly exercises and wants to lose weight needs to drink at least three liters of water a day on average.

Anna notes that not just any liquid will do. Preference should be given to clean raw water instead of boiled and distilled water. You also need to drink a glass every hour throughout the day.

Drying the body with cognac

Fitness trainer Anna Kurkurina claims that there is one interesting recipe that can reduce the size of your figure in a short time. The woman recommends drinking cognac with lemon. According to her, this drink is popular among athletes who are preparing for upcoming championships and helps them quickly lose weight.

Drying with cognac and lemon allows you to achieve impressive results; it helps burn subcutaneous fat. According to Kurkurina, in just two weeks, your waist size can be reduced by 4 to 5 centimeters. To do this, you need to drink one hundred grams of cognac every evening before going to bed, snacking on lemon. The fruit should be cut into slices and eaten all of it.

Of course, you don’t need to drink cognac all at once ; it is recommended to spread out the pleasure for at least an hour. Anna Kurkurina herself says that she dried her body in this way for two weeks. The positive effect on the figure of this alcoholic drink in combination with lemon is that they neutralize each other’s not-so-pleasant properties, producing a powerful fat-burning effect in tandem.

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Squats

Starting position: legs wide apart, knees and toes slightly turned outward.
The back is straight. Support is on the heel.
Hands are clasped and extended in front of you.

The main secret of the exercise: each squat lasts 10 seconds, that is, you need to squat very slowly. Thus, the muscles receive more stress.

During the exercise, the back should be straight, the body leans slightly forward.
The squat is considered to be performed correctly if the thighs are parallel to the floor.

In the same way, slowly, you need to straighten up. No sudden movements! Such squats are good because they do not put stress on the spine (unlike weighted squats). In one approach you need to do 10 squats. The total number of approaches is 4-5. The breaks between them are about half a minute.

when standing up, you do not need to fully straighten your knees; a light squat is always maintained;
the toes and knees are always slightly turned outward, they should not change the angle;
heels cannot be lifted off the floor during execution.

The correct technique by tension that appears in the lumbar region and a slight trembling of the muscles of the thighs and buttocks.

Rest after the fourth or fifth approach – 1 minute. After which you can move on to the next exercise.