Beautiful female sexy belly, thin waist, drives men crazy. . . Well, what woman doesn't want that? Unfortunately, each of us has faced (or will continue to face) the problem of extra inches of hatred on our stomachs and hips. This is due to either the wrong rhythm of life and diet, or pregnancy and recovery after childbirth. The hardest part is that the fat leaves the abdomen and hips.
Everyone wants to have a nice figure, but only a few are willing to work on it. Some heredities allow you to eat everything and not get better, others don’t. Yes, this is offensive and unfair. You can grieve for two minutes, then gather your thoughts and strength and start working on yourself.
The hardest part of losing weight and exercising is self-organization. You need to get rid of old bad habits and start new good ones. This applies to diet and physical activity. In order not to forget and not be lazy to do weight loss exercises on your stomach and hips every day, try to hang the calendar on the wall in front of your eyes and mark on it every day that you have trained. You can even set a reminder on your phone.
With regular exercise, you will see good results on your abdomen and hips in two to three weeks:
- Fat deposits will be reduced;
- The skin will tighten;
- Blood circulation and general condition of the body will improve.
Remember to warm up all the muscles before you start exercising. As a warm-up, you can run on-site and basic exercises from school physical education. It is advisable to get a gymnastic hoop and wear comfortable training clothes.
Exercises for regular training
The best time for physical activity is considered to be 10 a. m. to lunch or 6 to 8 p. m. But not everyone can adjust their schedule to this time frame, so find your suitable option. Do not exercise immediately after eating and do not eat immediately after exercise. You can drink small amounts during training, because with diligent exercise you will sweat and lose water from the body, so you have to replenish its reserves. For successful weight loss on the side and abdomen, you need to do it at least 3 or 4 times a week. But it will still be better to dedicate 30-40 minutes each day to exercises. Don't be lazy.
Squats
This exercise will not only make the gluteal muscles elastic and beautiful, but will also tighten the abdominal muscles. Use weights: dumbbells or two liter bottles of water. Stand up straight, tuck your stomach in, place your feet at a distance of 20 cm from each other. As you inhale, squat with your arms outstretched forward (do not lift your heels off the floor, make sure your knees do not cross the line of your toes), while exhaling, return to the starting position. Sit 15-20 times.
Twisting - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift the shoulder blades off the floor and tense the abdominal muscles, hold this position for 5 seconds, return to the PI (starting position). Keep your elbows to the side and your chin up. Do this exercise 10 times. Here works the rectus abdominis muscle on which the abdominal cubes appear.
Twisting - option 2
The PI is the same as in the first option, but when lifting you have to reach the left elbow to the left knee and vice versa. Do the exercise 8 times for each side. The oblique abdominal muscles are exercised.
Lifting the legs
At the initial level, this exercise can be performed lying on the floor, a more complex option will be an exercise on wall bars or bars. So, lie on the floor, put your feet straight, you can grab the sofa with your hands or fold them behind your head. Pull your abdomen and press it to your back, do not lift your lower back off the floor. Slowly raise your straight legs to the highest possible height (ideally perpendicular to the floor), hold them in that position for a few seconds, and try to lower them slowly. Repeat 8 times.
"Bicycle"
Lying on the floor, join your arms behind your head, lift your legs up, bend at the knees and "pedal" for 1-2 minutes or longer. Do your best.
Exercise with a pillow. Lying on your back, hold the pillow with your legs, raise them by 45 degrees and draw circles of different sizes in the air until the muscles start to burn. Do not do painful exercises, but try to do your best.
Basic torso lifters. They are performed lying on their backs, bending their knees and spreading their elbows behind their heads. Do not press your chin to your chest and do not strain your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to complete 16-20 such elevators.
"Broken Scissors"
This exercise is used to exercise not only the abdominal muscles but also the back. Lie on your stomach and lift your legs (do not bend them, keep them straight). Make 4 foot touches (opposite each other), relax for a few seconds. Repeat the "scissors" 4-5 times.
"Superman"
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them, tensing your back and abdomen. Lower and repeat on the other side. Now lift and stretch both arms and legs, hold this position for 10 seconds and relax. Make Superman one more time.
"Board"
This is another static exercise, but very effective for the abdomen and hips, but quite difficult to perform. Emphasize lying down, leaning on your elbows, body should be straight and taut like a wire, do not bend your back, do not lift your ass up. Hold this position for 1-2 minutes. If this is too long and difficult for you, endure as long as you can, but at least 10 seconds. Due to the fact that the abdomen, back, lower back, legs and buttocks are in tension, subcutaneous fat is burned and many muscles in the body are strengthened.
Standing side bends
Such inclinations will help you get rid of extra inches on the sides and find a nice waist. Stand upright with your legs slightly apart and make 10 turns to the right as low as possible, sliding your right hand down your thigh and your left hand stretching your head to the side. Then make 10 turns to the left. It will be more effective if you hold weighting devices in your hands.
Exercise "mill" is performed from the same starting position as the previous one, only the inclines are performed forward, touching the opposite fingers alternately with the hands. Do not bend your legs at the knees, so you will also stretch the back muscles of the hips and buttocks.
Gymnastic hoop
Turning the gymnastic hoop at the waist stimulates the breakdown of fat on the abdomen and hips, perfectly pulling out the waist. You can rotate the hoop from 10 minutes to half an hour, and even more if you want. You can choose a metal hula hoop or a plastic one with accessories. The main thing is not to weigh more than 2 kg, otherwise bruises can not be avoided.
Fitball workout
Fitball will help strengthen the relief of the abdominal muscles. The secret of this type of gymnastics is that you have to keep your body in balance while bending your torso back and forth to your knees. Also, don’t forget to monitor your breathing.
Combine diet with exercise
You need to understand that physical activity alone will not give the desired result to those who are overweight. In this case, you can achieve the opposite effect - an increasing volume of muscle tissue will visually add weight to you. Therefore, fitness trainers advise combining exercise with proper nutrition. This way you will achieve the best result in a short time.