Effective exercises for weight loss belly and hips at home

8 July 2020

Exercises for weight loss abdomen and hips

Often people, beginners to lead a healthy lifestyle, are surprised, how fast lose weight certain parts of the body and the abdomen remains the same.

Even for some athletes is usually only seen portions of the waist area. Why is this happening and what are the exercises for weight loss belly and sides help to quickly cope with the "rescue rope" around the waist?

The reasons for the education of body fat in the hips and abdomen

To the formation of fatty lining on the abdomen and the sides of the lead:

life without sports load;
exceeding the daily norm of calories;
the processes of fermentation in the gut.

Constantly eating sweets, sweet pastries and fried dishes can be improved up to 5 kg in a month! And it all necessarily postponed in the middle part of the body. A healthy diet combined with sports, you get rid of a few extra pounds around the waist.

Effective exercises for weight loss belly and hips at home

The following exercises are performed without any support of sports equipment. Among them must necessarily be minute break.

It's not worth it to start training in:

heart disease;
serious disorders of the musculoskeletal system;
the deterioration of the diseases of the organs of the pelvis and abdomen;
pregnancy;
the critical days.

Exercise "Vacuum"

This exercise will give more effect in its implementation in the morning and on an empty stomach. In its basis lies the correct work with the breath.

Newcomers advise to do the "vacuum" lying down with curved legs, sitting or standing on all fours. After these techniques are mastered, you can move on to more sophisticated design options — standing in full length.

Perform as follows:

from comfortable original provisions take a deep breath through the nose;
sharply exhale through the mouth (as soon as possible to relax the lungs) and hold your breath;
on an exhalation strongly pull the belly, trying to like hold your stomach on the lower back;
stay in this position for 10-15 seconds, that releasing the muscles of the trunk;
slow your breathing and gradually relax the muscles;
do a few quiet cycles of breathing and repeat the exercise.

For 1 once you need to perform 3-5 repetitions, gradually bringing the delay of breathing up to 30 seconds and the feeling of the work of the abdominal muscles. For a visible result it is necessary to repeat the exercise "vacuum" 3-4 times a week for 2-3 weeks.

Thanks to the exercise "Vacuum":

reduce the amount of visceral fat;
appear to good posture;
they become firmer muscles of the torso;
thinning of the pain of the lumbar spine.

Holder with rotation

This is a classic bracket on the forearm, where the elbows are under the shoulders, palms joined together in a fist, his legs straightened, the shoulders are not bend.

Technique:

create a straight line from the crown to the feet;
on the exhale omit the pan to the right, as if trying to touch your hip to the floor, but do not touch him;
on the inhale return to the static position;
with this exhale omit the pan to the left;
continue to breathe calmly and do 30-40 reps on each side, without stopping.

This exercise helps to:

deeply come into direct and key abdominal muscles;
feel the gluteus minimus muscles;
strengthen hip joints and remove boca.

Sidebar

By practicing constantly, every muscle in the press, buttocks and hands will be included in the work, which contributes to a reduction in body size.

Perform as follows:

lie down on your side, the elbow is put on the floor under the shoulders, forearm rests solely on the floor;
lift your pelvis up from the floor, creating one straight line from the crown of the head to the feet;
breathe calmly for 10-15 seconds;
run to the other side.

It is necessary to remind, side bar 3-4 times in one and the other side.

Sidebar-supports:

the creation of the passport;
the deep work of the muscles of the legs, the torso and the forearm;
reduction of scoliosis.

Lunges with rotation

Initial position: standing, belly heading inside.

It is worth it to avoid the fall of the knee of the front leg to the inside, and not giving your body change perpendicular to the floor line.

Technique:

take a step back, the omission of the knee of the rear leg to the surface and holding the front of the tibia to maximize vertically;
rotate torso and arms to the outside of the front foot on the exhale;
on the inhale return to the starting position and repeat 20-30 times on each side.

Effect of exercise:

the strong muscles of the thighs and buttocks;
a deep study of the oblique abdominal muscles;
strengthening the muscles of the back.

The sail in his hand

This exercise will reduce the fat layer of the "rescue circle" and will strengthen the oblique abdominal muscles. So the waist can increase thanks to their muscle.

Starting position: feet slightly wider than the pan, the palm are collected at the back, the abs included in the work, the pelvis and legs to stay focused, coccyx forward.

Technique:

as you exhale tilt the body strictly in one plane on the one hand, at the same time stretching the other;
breathe quietly for 5-10 seconds;
on the inhale return to the starting position and repeat on the other side.

Strengthen the muscles of the torso the time spent in posture can increase up to 30 seconds. In order to increase the amount of energy expended, you can hold hands raised up.

Lifting the legs on the chair

Practicing it, the abdominal muscles always in good shape, and the belly and hips begin to melt on the eyes. Needed a chair without a backrest.

Starting position: sitting on the edge of the chair, holding him with his hands from both sides, while keeping the legs straight, barely touching their sex.

Technique:

a little wander around the back, align the body and head in one line;
as you exhale, keep your feet together, bend at the knees and point to the body;
linger for 1 second and on the inhale to return to starting position;
repeat 30-50 times, without the delay of breathing.

Twisting

Are performed lying on your back, where your legs are bent at the knees, palms opened up by the neck.

Technique exercises:

on the exhale lift your upper torso, cradling the lower back to the floor;
linger for 1 second on such a high position, feeling the load on the muscles of the press;
on the inhale slowly sink to the floor, by controlling the cover;
repeat 15-30 times per 4-5 approaches.

For greater effect it is necessary to repeat the twisting 2-3 times a week, for full recovery of muscles after exertion.

Twisting deeply the elaboration of the upper part of the rectus abdominis muscle, thereby increasing the rate of burning fat on the sides.

Reverse twisting

Apart from the usual twists and turns in that in the rear view press decline due to the breeding of the legs, not the pelvis.

Performed lying down on the floor, where the hands are extended along the sides of the body, feet on the options straightened.

Technique exercises:

on the exhale raise the legs up, lifting your lower back off the floor, as if twisting the pelvis to the shoulders;
on the inhale the legs and the shoulders slowly fall to the ground;
repeat 15-30 times per 4-5 approaches to monitoring the breath.

Oblique twist

They are perfectly combined with any other basic exercises pumps direct abdominal muscles.

It is necessary to lie back on the floor, legs bent at the knees, palms again to tie on the head.

Technique:

ankle of one foot to put on the knee of the other;
the body rises up as you exhale and a little twisted, if the elbow goes back after the knee of the opposite leg;
on the inhale return to the starting position and do the same thing on the other hand, the rotation of the feet;
repeat 15-30 times per 4-5 approaches.

Twisting with the legs raised

In them he combines all types of loads, so the press is constantly working.

Original position: whole back to the surface, the legs are raised up so that the shins follow up with the hips direct the angle, the palms are placed on the back side of the neck.

Technique:

so, exhale, the body continuously rises, rounds the department of the thoracic spine, the head moves towards the knees;
A 1 second delay, and with the breath, the body smoothly falls down;
repeat 15-30 times 4 sets.

Lateral twisting

Exercise helps to pull the stomach and improve the endurance of your muscles.

Starting position: back on floor, arms opened behind his head, legs slightly bent and rotate to the side, body twisted in the hip area.

Technique:

on the exhale the head rises up, the blades rip out from the floor;
at the touch of the body slowly falling down;
repeat 12-15 times for 2-3 approaches, turn your knees to the other side and repeat.

You need to remember on a level surface to breath and look at the ceiling without bending your neck.

Twist The "Wheel"

Are performed lying on the floor, legs slightly bent and raised so that hips were perpendicular to the floor, fingers intertwined on the back side of the neck.

Technique:

on the exhale make the twisting on the right side, trying to touch the left elbow to the right knee;
at this time the left foot is coming to the body;
at the touch of a body falling down;
to change sides.

Do this a few times, which starts to be feel a burning sensation of the abdominal muscles.

Effect:

exercise the upper, lower and oblique of the press;
powerful fat loss in the hip area.

All of the above exercises help in the shortest possible time to reduce the amount of fat lining the abdomen and hips. Combine with a healthy diet and plenty of sleep, the body will change for the better.