Laysan Utyasheva and weight loss: exercises at home, gymnastics, program and lessons, exercises, diet, results before and after

Utyasheva got into gymnastics completely by accident. A mother brought her daughter to dance classes, and the coach noticed the girl’s incredible flexibility. Until 1997, she trained in Ufa, then she and her mother moved to Moscow, where after 2 years she won the title of Master of Sports. Her career moved rapidly:

2001 – absolute champion at the World Cup in Germany;
2001 - gold in Madrid at the World Championships;
2002 - silver medal at the international tournament in Slovenia;
2004 – conquered the European Rhythmic Gymnastics Championship;
2004 - gold medal at tournaments in France and Latvia.

Her further career was interrupted by Laysan’s forced retirement from big-time sports due to health problems. But the surgeons performed a number of operations, and Laysan herself actively trained and already in 2004 proved that she deserves the highest awards. In 2006, the gymnast, together with coach Irina Winner, decided to leave the sport. The name of Laysan Utyasheva will forever go down in the history of world gymnastics as an athlete who performed with injured legs.

Immediately after making the decision to end her sports career, the girl stopped restricting herself in food and simply rested for 6 months . The rest consisted of the following:

sofa, TV, books;
eating pastries, cakes, ice cream, chocolate;
desserts like strawberries and cream;
fried meat, salads with mayonnaise;
baked goods, cookies and so on.

Just six months of living like this, and the weight began to grow rapidly. An incident helped Laysan stop: she was invited to one social event and refused it because she could not wear her outfits and looked outright fat in them.

Laysan admitted that at that moment she was in a state of panic and began to apply weight loss tips from the Internet. But it wasn't until she found her own old diary of nutrition that was acceptable during active gymnastics that the effect became visually detectable. And now, being a mother of two children, Laysan remains in good shape: with a height of 167 cm, she weighs only 50 kg.

The diet was developed individually and taking into account the characteristics of the body, but it can be used as a basis for others. A sample menu for 5 days will be as follows:

Monday	Tuesday	Wednesday	Thursday	Friday
Morning	boiled egg + 50 g hard cheese + apple juice at 9.00, 200 ml protein shake at 11.30	green tea without sugar + 2 boiled soft-boiled eggs + 2 thin slices of black bread or with bran at 9.30, 1 sour green apple + 100 g dry cottage cheese at 12-00	protein shake with chocolate flavor at 9.20, 1 large pear + 50 g of hard cheese at 12-00	oatmeal with water + 50 g hard cheese + black coffee without sugar at 9.30, 1 large orange at 11.30	cottage cheese with fresh berries + tea or coffee without sugar at 9.30, 100 g of a mixture of nuts and dried fruits + green tea at 12-00
Day	fish from the oven + salad from any fresh vegetables + tomato soup at 14-00, 1 protein bar at 16-00	chicken broth soup with herbs + lettuce with olive oil at 16-00	pumpkin soup + black bread at 15-30	rice with boiled fish + green tea at 16.00	buckwheat porridge with water and without butter + boiled chicken + fresh vegetable salad + tea at 16-00
Evening	low-fat cottage cheese with fresh berries + 200 ml chamomile flower tea at 19-30	200 g of natural yogurt at 18-30, steamed fish with cabbage + tea without sugar at 21-00	1 protein bar at 17-30, boiled rice with vegetables and steamed fish at 20-00	200 ml of natural yoghurt at 18.30, 100 g low-fat cottage cheese + apple + rosehip decoction at 21.00	1 apple and 1 tangerine at 18-30, baked trout + fresh cucumbers at 21.00

At the same time, the feeling of hunger is a priori impossible: meals are frequent, portions are small and there is absolutely no need to give up tasty dishes. This menu is perfect for young mothers who want to lose weight after giving birth, but are still breastfeeding . It must be remembered that this diet will only be effective if there is regular physical activity.

It is important to sleep properly for weight loss:

go to bed at the same time every day;
night sleep should not be less than 8 hours;
if necessary (if the night's rest was inadequate), you need to allocate 1-2 hours of sleep during the daytime.

Doctors have definitely established that if a person goes to bed before midnight, then his rest will be complete . It is better to get up early, for example, no later than 7 am, and then you will be able to do a set of exercises and take a shower before breakfast.

Laysan Utyasheva emphasizes that you need to spend at least 1 hour every day doing active outdoor activities . Thus, she began her process of losing weight after the birth of the child, when the athlete gained 25 kg, was feeding the baby and was simply not able to fully load her own body. Here's what the former gymnast recommends:

walk in a park or square, just along the street, but with the most active steps or even light jogging, if your weight and health condition allow;
go to or from work on foot, movements should be active, the step should be fast, not walking;
exclude the use of the elevator;
make purchases without personal vehicles, and bags with purchased goods can be an excellent weight for walking.

It is important to follow one rule: active outdoor activities must last at least 1 hour.

Outdoor activities by Laysan Utyasheva

Daily exercise is the key to success in the fight against excess weight . It is highly advisable to do it in the morning, but you can also move it to lunch. The complex consists of only 4 exercises, each is repeated 10 times, but after 2-3 days (depending on the condition) you will need to increase this figure by at least 2-5 repetitions.

Exercises from Laysan Utyasheva for weight loss:

Twisting. Lie on your back, raise your shoulder blades and legs bent at the knees, stretch your arms forward and box with them in this suspended position for 10-20 seconds
"Scissors". Lying on your back, lift your legs and shoulder blades off the floor 30 degrees and imitate the work of scissors with straight lower limbs.
"Releve." Stand straight, knees together, tense your buttocks and roll from heel to toe, mentally holding a coin between your thighs, repeat at least 30 times.
Squats. Spread your legs wider than your shoulders, bend your arms at the elbows, squat as if you were trying to sit on a chair (the pelvis moves back), perform only half-squats.

Crunches
For women who are at home with a baby, this complex is also great, because you can put the baby next to you or pick it up to perform exercises from a standing position.

Exercises for weight loss:

For legs . Sit on the floor, tilt your torso and raise your lower limbs above the floor. First perform upward swings with them one at a time, then two at the same time, then the “Scissors” and “Bicycle” exercises. Next, roll over onto your stomach, lift your upper torso and legs and repeat the set of movements. Each exercise is performed at a fast pace 8 times, followed by a minute rest and repeated 3-5 times.
For abdominal muscles . Lie on your back, put your hands behind your head, bend your knees and rest your feet on the floor. Quickly raise your upper body so that your shoulders and shoulder blades lift off the floor. Then perform the same movement, but at the same time reach with your left shoulder to your right knee and vice versa. Each movement is performed 8 times, then you need to take a break of 30 seconds and perform another 2-4 approaches.
For large muscles . Lie on your back, bend your knees, place your feet on the floor and move them as close to your body as possible. Grasp your feet (or ankle joints) with your hands and quickly lift your pelvis up. The buttocks are tense, the shoulder blades, shoulders and head remain pressed to the floor. Repeat 8 times, then take a 10-second break and perform the next set.

Laysan Utyasheva’s exercise for legs
Laysan developed the “Personal Trainer” program for doing gymnastics at home. The essence of such a workout is not to lose weight, but to strengthen muscles, improve stretching and coordination of movements. A 10-minute workout will work to improve your figure. When losing weight, the complex will be very useful because it:

accessible to every person: the gymnast talks in detail and clearly about the correct execution of each exercise;
unique: the exercises included in the complex are not found in other programs;
performed at a slow pace, so it is optimal for morning training when you need to wake up the body;
improves posture, increases body flexibility, makes stretching as possible;
allows you to work out different parts of the body: lower and upper limbs, stomach, thighs.

But experts warn that Laysan Utyasheva’s “Personal Trainer” program is only suitable for those people who have natural body flexibility . However, the gymnast draws up individual training programs.

Gymnastic career of Laysan Utyasheva

Utyasheva got into gymnastics quite by accident: her mother brought her to dance classes and thanks to the coach, who drew attention to the girl’s incredible flexibility, Laysan became famous in the world of sports. Until 1997, she trained in Ufa, then she and her mother moved to Moscow, where after 2 years she won the title of Master of Sports. And then her career grew rapidly:

2001 – absolute champion at the World Cup in Germany;
2001 - gold in Madrid at the World Championships;
2002 - silver medal at the international tournament in Slovenia;
2004 – conquered the European Rhythmic Gymnastics Championship;
2004 - gold at tournaments in France and Latvia.

Unfortunately, her further career was interrupted by Laysan’s forced departure from big-time sports. The fact is that at the next examination in Germany (2002), a bone divergence on one leg and a fracture of the scaphoid bone on the other were diagnosed. Doctors gave the most dire prognoses, including ending up in a wheelchair and complete loss of independent movement.

But Utyasheva showed herself to be a strong, strong-willed person. Surgeons performed a number of operations, and Laysan herself actively trained and already in 2004 proved that she deserves the highest awards.

In 2006, the girl, together with coach Irina Winner, decided to leave big-time sports. She did not manage to become an Olympic champion, but 4 of the most difficult elements in gymnastics are named after her. The name of Laysan Utyasheva will forever go down in the history of world gymnastics as an athlete who competes with injured legs.

We recommend reading the article about Eva Polna’s weight loss. From it you will learn how the singer lost weight, Eva’s diet, recipes and exercises. And here is more information about belly dancing for weight loss.

Reasons for weight gain in athletes

Laysan herself claims that she simply relaxed. And indeed, immediately after making the decision to end her sports career, the girl stopped limiting herself in food and simply rested for 6 months . This rest consisted of the following:

sofa, TV, books;
pastries, cakes, ice cream, chocolate;
desserts like strawberries and cream;
fried meat, salads with mayonnaise;
baked goods, cookies and so on.

Utyasheva decided to enjoy life and experience the joy of eating food that had been banned for several years. Just six months of living like this, and the weight began to grow rapidly. And a case helped Laysan stop: she was invited to one social event and refused it because she could not wear her outfits and looked outright fat in them.

Laysan admitted that at that moment she was in a state of panic and began to apply weight loss tips from the Internet: she ran in cling film, performed some kind of sports exercises, but there was no result. It was only when she found her own old diary on nutrition, which was acceptable during active gymnastics, that the effect became visually detectable.

And now, being a mother of two children, Laysan remains in great shape: with a height of 167 cm, she weighs only 50 kg.

Biography facts

Since 2006, Laysan was forced to leave the sport due to another injury received during training. After completing her 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 recovered her knee, she began hosting “Fitness with the Stars,” a health and sports program on the “Live” TV channel. Until 2010, Laysan managed to present the novel “Unbroken,” the plot of which is the autobiography of a girl, and also took part in the release of the dance show “Sign of Infinity.”

Since 2010, the NTV channel has published a new section - morning exercises with Laysan Utyasheva. Numerous filming in various shows did not affect the athlete’s personal life in any way - in 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. Sport does not let go forever - and to this day the girl is interested in dancing, participating in various television shows and taking dance classes. Despite such an active lifestyle, the couple always finds time for family and raising children.

The gymnast’s stunning appearance has always fascinated many girls, but most people became especially interested in her diet and lifestyle when Lesya—that’s what her loving husband calls her—starred in a commercial for the well-known Mercedes brand just a few months after the birth of her son. Let's figure out together what the secret is to losing weight so quickly, because not every girl is able to so quickly lose the unwanted weight accumulated during pregnancy.

General rules for losing weight at home from Laysan Utyasheva

The gymnast was able to regain her weight and regain her slim figure with the help of a specific system. She had a complex effect on her body, which is approved and considered the only correct solution to the problem by doctors of different directions.

Diet

It was developed by nutritionists individually and taking into account the characteristics of Laysan Utyasheva’s body, but it can be taken as a basis for others who want to lose weight. A sample menu for 5 days will be as follows:

Monday	Tuesday	Wednesday	Thursday	Friday
Morning	boiled egg + 50 g hard cheese + apple juice at 9.00, 200 ml protein shake at 11.30	green tea without sugar + 2 boiled soft-boiled eggs + 2 thin slices of black bread or with bran at 9.30, 1 sour green apple + 100 g dry cottage cheese at 12-00	protein shake with chocolate flavor at 9.20, 1 large pear + 50 g of hard cheese at 12-00	oatmeal with water + 50 g hard cheese + black coffee without sugar at 9.30, 1 large orange at 11.30	cottage cheese with fresh berries + tea or coffee without sugar at 9.30, 100 g of a mixture of nuts and dried fruits + green tea at 12-00
Day	fish from the oven + salad from any fresh vegetables + tomato soup at 14-00, 1 protein bar at 16-00	chicken broth soup with herbs + lettuce with olive oil at 16-00	pumpkin soup + black bread at 15-30	rice with boiled fish + green tea at 16.00	buckwheat porridge with water and without butter + boiled chicken + fresh vegetable salad + tea at 16-00
Evening	low-fat cottage cheese with fresh berries + 200 ml chamomile flower tea at 19-30	200 g of natural yogurt at 18-30, steamed fish with cabbage + tea without sugar at 21-00	1 protein bar at 17-30, boiled rice with vegetables and steamed fish at 20-00	200 ml of natural yoghurt at 18.30, 100 g low-fat cottage cheese + apple + rosehip decoction at 21.00	1 apple and 1 tangerine at 18-30, baked trout + fresh cucumbers at 21.00

As can be seen from the diet, the feeling of hunger is a priori impossible: meals are frequent, portions are small and there is absolutely no need to give up tasty dishes. This menu is perfect for young mothers who want to lose weight after childbirth, but are still breastfeeding. If a person does not fall into this category, then you need to remember that this diet will only be effective if there is regular physical activity.

Dream

In order for the body to start working properly, the processes of accelerated metabolism and, accordingly, weight loss, to begin, it is necessary... to sleep. And you need to do it correctly:

go to bed at the same time every day;
night sleep should not be less than 8 hours;
if necessary (if the night's rest was inadequate), you need to allocate 1-2 hours of sleep during the daytime.

Doctors have definitely established that if a person goes to bed before midnight, then his rest will be complete. It’s better to get up early, for example, no later than 7 am, and then you’ll be able to do a set of exercises and take a shower before breakfast.

Leisure

Laysan emphasizes that you need to spend at least 1 hour every day doing active outdoor activities. This is how she began her process of losing weight after the birth of her child, when the athlete gained 25 kg, was feeding the baby and was simply not able to fully load her own body. And it was precisely these short-term but regular exercises that became a salvation: the weight moved off, things accelerated after correcting the diet.

What Laysan recommends:

walk in a park or square, just along the street, but with the most active steps or even light jogging;
go to or from work on foot, movements should be active, the step should be fast, not walking;
exclude the use of the elevator; going up and down stairs is considered optimal physical activity, but only if the person does not have diseases of the joints or respiratory organs;
make purchases without personal vehicles, and bags with purchased goods can become an excellent weighting agent; their weight is distributed evenly between two hands and they go home on foot.

Outdoor exercises
It is important to follow one rule: such active outdoor activities should last at least 1 hour. In this case, weight will decrease and overall well-being will noticeably improve; tissue and organ cells will be saturated with oxygen, which automatically stimulates their functionality.

Charging from Laysan Utyasheva

Daily exercise is the key to success in the fight against excess weight. It is highly advisable to do it in the morning, but you can also move it to lunch. The complex consists of only 4 exercises, each is repeated 10 times, but after 2-3 days (depending on the condition), this figure will need to be increased by at least 2-5 repetitions.

Exercise complex from Laysan Utyasheva for weight loss:

Twisting. Lie on your back, raise your shoulder blades and legs bent at the knees, stretch your arms forward and box with them in this suspended position for 10-20 seconds.
" Scissors" . Lying on your back, lift your legs and shoulder blades off the floor 30 degrees and imitate the work of scissors with straight lower limbs.
"Releve" . Stand straight, knees together, tense your buttocks and roll from heel to toe, mentally holding a coin between your thighs, repeat at least 30 times.
Squats. Spread your legs wider than your shoulders, bend your arms at the elbows, squat as if you were trying to sit on a chair (the pelvis moves back), perform only half-squats.

Exercise “Scissors”
This complex is also great for women who are at home with a baby. You can place your child nearby or pick him up to do the exercises from a standing position.

Exercises for weight loss and stretching

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

neck - turning and tilting the head will allow you to maximally stretch and develop the cervical spine;
shoulders - rotations and swings of arms;
elbow and wrist joints - circular rotations;
body - turning the body and bending, will allow you to well stretch the spine and the muscular corset of the lower back;
hip joint - swings and circular movements of the legs;
thigh muscles, knee joint - lunges and squats, rolling from foot to foot;
ankle - rotational movements and rolling from heel to toe.

Exercises for a slim waist

The first exercise is aimed at working the muscles of the front thigh, as well as the abdominal muscles. If the exercise seems quite easy for you, Laysan advises adding special weights to your legs.

The number of executions is 4 times.

The starting position is the “birch” stand. To do this, lie down on a gymnastic mat, raise your legs and lower body vertically upward as shown in the figure:

Description of execution: being in the starting position, bend your legs at the knee, maintaining a vertical position of the body. After this, we try to reach the left shoulder with our knees, then we stretch our knees to the right shoulder. We return to the starting position. Next, without bending our legs, we try to touch our toes to the floor to the left of our head. We return to the starting position and repeat the movement, but now we touch our toes to the floor to the right of our head. We return to the starting position. The exercise is performed without pauses, at a rhythmic pace.

Exercises for weight loss

As soon as your physical fitness begins to return to normal, you need to increase the load. Laysan recommends starting the following workouts:

For legs. Sit on the floor, tilt your torso and raise your lower limbs above the floor. First perform upward swings with them one at a time, then two at the same time, then the “Scissors” and “Bicycle” exercises. Next, roll over onto your stomach, lift your upper torso and legs and repeat the set of movements.

Each exercise for losing weight in the legs is performed at a fast pace 8 times, followed by a minute rest and repeated 3-5 times.

Leg exercise by Laysan Utyasheva

For the abdominal muscles. Lie on your back, put your hands behind your head, bend your knees and rest your feet on the floor. Quickly raise your upper body so that your shoulders and shoulder blades lift off the floor. Then perform the same movement, but at the same time reach with your left shoulder to your right knee and vice versa.

Each movement is performed 8 times, then you need to take a break of 30 seconds and perform another 2-4 approaches.

For large muscles. Lie on your back, bend your knees, place your feet on the floor and move them as close to your body as possible. Grasp your feet (or ankle joints) with your hands and quickly lift your pelvis up. The buttocks are tense, the shoulder blades, shoulders and head remain pressed to the floor.

Repeat 8 times, then take a 10-second break and perform the next set.

Exercise for the pelvis

This set of exercises for weight loss goes well with morning exercises. And if it is performed at lunchtime, and in addition the person adjusts the diet towards reducing the calorie content of food, then weight loss is guaranteed.

Leg exercises

With these exercises you can tone your leg muscles, create a slimmer figure and get rid of thigh fat.

Exercise 1. Starting position - sitting on the floor. Hands behind your head. Tilt your body back approximately 45°. Tighten the muscles of your buttocks, picking them up as much as possible. At a fast pace, the right leg rises to a small height (8 times), then the left leg (8 times). Next, lift both legs together (8 times, fast pace). Perform scissoring movements 8 times. The exercise ends with movements simulating running - up and down alternately (8 times). Rest and repeat the exercise several times.

Exercise 2. Starting position – lying on your stomach. Raise your body off the floor at a 45° angle. Throw your head back, tighten your buttocks. Repeat all movements from exercise 1 at a fast pace.

Program and lessons for individual gymnastics lessons

Laysan has developed a “Personal Trainer” program for doing gymnastics at home. The essence of such a workout is not to lose weight, but to strengthen muscles, improve stretching and coordination of movements. A 10-minute workout will work to improve your figure. The complex will be very useful because it:

accessible to every person; the gymnast talks in detail and clearly about the correct execution of each exercise;
unique; the exercises included in the complex are not found in other programs;
performed at a slow pace, so it is optimal for morning training when you need to wake up the body;
improves posture, increases body flexibility, makes stretching as possible;
allows you to work out different parts of the body: lower and upper limbs, stomach, thighs.

Watch the video of Laysan Utyasheva’s “Personal Trainer” program:

But experts warn that Laysan Utyasheva’s “Personal Trainer” program is only suitable for those people who have natural body flexibility. However, the gymnast draws up individual training programs taking into account the characteristics of the person and his level of physical fitness.

The result before and after losing weight by Laysan Utyasheva

According to the gymnast’s program, losing weight will be absolutely correct from a medical point of view. The weight will go away slowly, but irrevocably, the muscles will strengthen, the skin will tighten. Laysan herself was able to get rid of 25 kg of excess weight in just six months of following the recommendations and rules. But even if a person’s excess weight is too much and the simplest physical activity is difficult, there is no need to stop.

By training every day for just 20 minutes and following the rule of active rest, reducing portions and caloric content of food, the first results will be noticeable within a month . The body will become more flexible, the scales will begin to move in the opposite direction, and shortness of breath will disappear. And then you need to increase the pace, increase the load and continue to reduce the caloric content of your dishes.

We recommend reading the article about the horizontal bar for weight loss. From it you will learn about the benefits of the horizontal bar, contraindications for exercise, and exercises to perform at home. And here is more information about the weight loss video.

Laysan Utyasheva, when drawing up her own weight loss program, took into account the possible problems of obese people. Her diet and workout routine is quite acceptable even with a lot of excess weight and poor physical development. It is important to strictly follow the gymnast’s recommendations and, if necessary, consult a nutritionist to avoid lack of results.

Advice from Laysan Utyasheva

Laysan Utyasheva gives recommendations that will make classes more effective.

Classes are best carried out in special clothing that creates a thermal effect. Clothes that create a thermal effect include thermal underwear, thermal pants and thermal shorts for weight loss. Pants and shorts for weight loss are made according to the same principle. The multi-layer fabric includes synthetic rubber and neoprene to help trap heat generated during workouts. Along with sweat, excess fluid and toxins are eliminated, and the volume of the hips and buttocks is reduced.
If it is not possible to buy such clothes, then you should apply an anti-cellulite agent to problem areas of the body and wrap them in cling film.
Under thermal clothing or over the film, you should wear light cotton clothing that will absorb sweat well.
You need to wear a wool insulating belt around your waist.
You need to realize that even the most intense workouts will not help normalize your weight and make your figure beautiful if you do not reconsider your diet. Only in this way will it be possible to obtain a positive result.
Before training, you need to warm up to warm up your muscles.

Useful video

Watch the video about weight loss by Laysan Utyasheva: