Many women want to lose extra pounds on their belly and hips. Such an annoying drawback does not allow wearing tight-fitting clothes: no dress will look spectacular when greasy wrinkles are noticed underneath. What exercise should you do to remove your belly and hips?
For physical exercises to reduce the abdomen and hips to be effective, you must carefully prepare for their implementation:
- Start gradually: do not try to get rid of the hips and abdomen in one day, you will hardly succeed, but it is quite possible to damage the muscles. Exercise as much as you can in the beginning. When the body adapts to physical activity, then increase the number of approaches.
- All exercise sets are performed in a ventilated area: turn on the air conditioner or open the window.
- Clothing must be spacious: it must not squeeze your body or interfere with your movements. Moreover, it must be sewn from natural materials. If you use a synthetic suit, the skin will not “breathe, ” which will bring significant discomfort.
If, for example, you start to feel bad, feel tinnitus, or feel dizzy, stop exercising right away. These symptoms can be caused by high blood pressure due to strenuous exertion, in which case it is dangerous to continue exercising. Relax, drink some water and lie down.
To achieve the desired effect, you need to do regular weight loss exercises at home: if you do the exercises once a week, you will not notice any results. It’s best to do this at least three times a week: if you’re not too lazy, you’ll very quickly see that the extra pounds start to disappear and your waist becomes thinner. So, what are the best weight loss exercises for the abdomen and hips?
The most effective exercises for the abdomen and hips
If you dedicate a little time to training or have started pumping for the first time, do as much as you can.
At home, it is best to pump your abs this way:
- Secure your feet by tucking them under a sofa or chair;
- Bend your knees slightly, put your hands behind your head;
- Start lifting the core as you gather the abs.
Start small, increasing the number of elevators over time. In this case, you should never reach for your knees with your head: this will stretch your neck excessively. Do not "throw out" your hands, they must be kept strictly behind your head. Naturally, if you stretch your arms forward, you will perform the exercise more easily, but in this case, the abdominal muscles will not start working, but the shoulder girdle and back.
Lifting the legs
This weight loss exercise is similar to the previous one. Only in this case you need to lift straight legs, not the body.
Lie on the floor, grabbing the bottom edge of the sofa or armchair and securing your body. Start lifting straight legs: there should be a right angle between the body and the hips. You do not have to lower your feet: there must be a distance of 4-5 cm between the floor and the heel. This exercise must be performed quite dynamically.
At the same time, remember to breathe properly: raise your legs as you exhale and lower them as you inhale. This will help you feel less breathless and less tired. Inhale through your nose and exhale through your mouth.
Hull and leg lift combination
If you are already performing the above two exercises quite confidently, then you can start doing them in combination: this will help you work out the upper and lower press muscles well. To complete this exercise, you must do the following:
- Perform 25 leg raises;
- Lift your body 25 times without interfering.
This is one approach. In general, you need to perform 4 approaches. To catch your breath, you need to rest between sets for 1-2 minutes.
This exercise will help you lose even more pounds if you use arm and leg weights. You can buy these weights at any sports store.
This exercise helps to remove sloping bellies on the abdomen and remove the sides. Lie on one side, bend your lower leg at the knee. The hand on top should be placed under the head. Turn your face forward and start bending your torso.
This exercise should be performed twenty-five to thirty times, first lying on the left and then on the right.
Recommendation:In order not to get so tired during the exercises and enjoy them, practice with dynamic music that you like. This will allow you to adjust to a positive mood.
Variation of oblique abdominal muscle training
This exercise has the same effect as above. This is done as follows:
- Lie in the same starting position;
- Spread your knees fifteen to twenty inches;
- Put your hands behind your head and start lifting your body by turning so that with each lift your left elbow extends to your right knee, and then vice versa: from your right arm to your left knee. You have to twist a little with each lifting of the torso, it will force the intercostal and oblique muscles to work.
Recommendation:When doing this exercise, make sure that the oblique abdominal muscles start working. Some twist at the last minute and engage the abdominal muscles in this way.
Pull in the belly
A famous doctor has developed a whole range of exercises to strengthen muscles, among them are exercises for losing weight in the abdomen.
Lie on the floor with your knees bent. Place the palm of one hand on your abdomen. Press the soles and return to the floor. Inhale the air with the press so that the palm is raised at the same time as the abdomen. Hold your breath briefly. Exhale slowly, trying to pull your stomach in as deep as possible, as if trying to completely remove all the air from it. This exercise is done 25 times.
Some women report having mild cramps in their calves during exercise. This is a normal condition: you need to stretch your legs and go back to continuing your workout.
When you decide to get rid of your hips and belly, remember your childhood! The hoop can help make the abdomen elastic and flat and the waist thin. You can twist a simple hoop or buy a special sand-weighted hula-hoop.
When you use the hoop for 20 minutes a day, twisting it first into one and then the other way, you will see the result in just a few weeks. But such a cheap home exercise machine has one significant drawback. At first, bruises will appear on the skin, which will be very painful. This is especially true for girls whose blood vessels are close to the skin. But after a while the body adjusts to it and the bruises will go away, so you shouldn’t stop.
If you want to "kill two birds with one stone", you can apply baby oil or waist cream before twisting the hoop. This will tighten your skin and get a pleasant massage.
You should never do exercises with a weighted hoop when you suffer from some kind of gynecological disease!
Suggestion:The hula hoop is a good way to warm up before performing other exercises. Start your workout by turning the hoop.
This is a very unusual form of gymnastics. Callanetics includes only calm and smooth movements: no dynamics and jerks. However, by doing such simple actions regularly, you will be able to remove the sides and belly. The exercises are performed statically: you need to take the necessary pose and stay in it for a few seconds.
Print Callanetics offers the following exercises:
- Sit on the floor with your legs as wide as possible. Bend one leg and bend the other as low as you can. Hold this for a minute;
- Lie on your back with your legs straight. Grasp your hips with your hands, lift your head and shoulders, trying to reach your knees. Raise your arms, release your hips and hold for a minute;
- Rotate. Lie on the floor with your hands behind your head, bend your knees and raise your legs. Raise your shoulders and head, trying to get as close to your knees as possible. Hold this position for one minute.
Recommendation:Callanetics exercises look very easy, but in the first minutes the muscles start to burn. Warm up well before performing the exercises to avoid injury.
Do only those techniques that do not make you uncomfortable: according to the philosophy of the callanetics programmer, training will be effective only if it brings you joy and satisfaction.
Plank is a very effective weight loss exercise at home. This is very easy to do:
- Lie on your stomach;
- Raise yourself on your hands, placing your elbows under your shoulders;
- Freeze in this position.
You must hold for at least one minute. You can start from 40-45 seconds. It is enough to perform 3 approaches once a day. When you do the board, the muscles start to tremble and burn: fear not, it’s perfectly normal.
Once you have adapted quite well to the board and it is easy for you to hold yourself in that position, start straightening your arms: your palms must be below your shoulders. To complicate the exercise, raise your legs and arms in turn, trying to fixate in this position for as long as possible.
The board puts a lot of strain on the spine, so this exercise should be abandoned for women who suffer from back pain.
Recommendation:When making a board, you need to focus on your inner feelings. Feel the abdominal muscles start to work, try not to bend your back. When your board is very heavy, do not lift your knees off the floor to begin with.
Some may think that the rope does not affect the presence of the abdomen and hips in any way. But that is absolutely not the case. The skipping rope is one of the most effective home cardiovascular devices. By jumping, your breathing will speed up, a large amount of oxygen will begin to pass through the tissue, thanks to which it will burn fat. Remember: Abdominal exercises without cardio training will not give visible results, because your thin waist "hides" behind the fat layer.
The jump rope activates the respiratory system fairly quickly. You need to start with 50 jumps a day, increasing their number over time. After a few months you will be able to jump non-stop for 10-15 minutes. Home training should start with a cardio workout, and you should end it. In doing so, the rope will help you tighten your gluteus and shape your lower leg muscles.
But there are already contraindications:
- Pathology of the musculoskeletal system;
- bronchial asthma;
- Diseases of the respiratory and cardiovascular systems.
Be careful:during rope exercises the spine is subjected to quite serious stress, so if you feel symptoms of pain, the rope is not for you! Before the jump you need to do a few squats to warm up.
Recommendation:Jump only with shoes, best of all, on sports shoes. Otherwise, you can not only injure your feet, but also give yourself a pretty painful blow.
Remember that it is impossible to lose weight locally, whether it is on the arms, hips, legs or back. When a person begins to lose weight, the percentage of subcutaneous fat decreases throughout the body, not just in places where muscle stress is exerted. But regardless, the above-mentioned exercises for burning fat for the abdomen and hips, along with proper nutrition and cardio training, can help achieve the desired results.