Beautiful sexy female belly, slim waist, driving men crazy. . . Well, what woman doesn't want that? Unfortunately, each of us has faced (or will still face) the problem of the extra inches of hatred on the stomach and hips. This is due to the wrong rhythm of life and nutrition, or pregnancy and recovery after childbirth. And the hardest thing is that the fat leaves the abdomen and hips.
Everyone wants to have a good fit figure, but only a few are willing to work hard at it. Some inheritances allow you to eat everything and not get better, others don't. Yes, this is offensive and unfair. You can suffer for two minutes, then gather your thoughts and strength and start working on yourself.
The hardest part of weight loss and exercise is self-organization. You need to get rid of old bad habits and start good new ones. This applies to nutrition and physical activity. In order not to forget and not to be lazy in doing exercises to lose weight on the abdomen and hips every day, try to hang a calendar on the wall in front of your eyes and write down every day that you have exercised. You can also set a reminder on your phone.
With regular exercise, you will see good results on your stomach and hips in two to three weeks:
- Fat deposits will decrease;
- The skin will tighten;
- Blood circulation and the general condition of the body will improve.
Remember to warm up all your muscles before starting the exercise. As a warm-up, you can run on the spot and elementary exercises from the school's physical education. It is recommended that you get a gymnastic hoop and wear comfortable clothes for training.
Exercises for regular training
The most favorable time for physical activity is considered to be from 10. 00 to lunchtime or from 18. 00 to 20. 00. But not everyone can adapt their schedule to this time frame, so find your convenient option . Do not exercise immediately after meals and do not eat immediately after exercise. You can drink small amounts during training, as with diligent exercise you will sweat and lose water from the body and have to replenish its reserves. To successfully lose weight in the sides 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 to exercises every day. Do not be lazy.
This exercise will not only make the gluteal muscles supple and beautiful, it will also tighten the abdominal muscles. Use weights: dumbbells or two-liter water bottles. Stand straight, pull your stomach in, put your legs at a distance of 20 cm from each other. As you inhale, squat with your arms straight forward (don't lift your heels off the floor, make sure your knees don't go beyond the line of your toes), as you exhale, return to the starting position. Sit down 15-20 times.
Twist - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift the shoulder blades off the floor and contract the abdominal muscles, hold this position for 5 seconds, return to the PI (starting position). Keep your elbows on the sides and your chin up. Do this exercise 10 times. Here works the rectus abdominis muscle, on which the abdominal cubes appear.
Twist - option 2
PI is the same as in the first option, but when lifting, you need to reach your left knee with your right elbow and vice versa. Do the exercise 8 times on each side. The oblique abdominal muscles are worked out.
At the initial level, this exercise can be performed lying on the floor, a more complicated option will be a workout on a back or crossbar. Then, lie on the floor, put your legs straight, you can hold the sofa with your hands or bend them behind your head. Pull your stomach in and press it against your back, don't lift your lower back off the floor. Slowly raise your straight legs to the maximum height possible for you (ideally perpendicular to the floor), hold them in this position for a few seconds and try to lower them slowly. Repeat 8 times.
Lie on the floor, clasp your hands behind your head, lift your legs, bending your knees and "pedal" for 1-2 minutes or more. Do your best.
Exercise of the pillow. Lie on your back, hold the pillow with your feet, lift them 45 degrees and draw circles of different sizes in the air until the muscles start to burn. Don't do painful exercises, but try your best.
Basic torso lifts. They are performed lying on the back, bending the knees and spreading the elbows behind the head. Do not press the chin to the chest and do not strain the neck. Inhale while lying on the floor, exhale while sitting. You need to complete 16-20 of these lifts.
This exercise serves to train not only the abdominal muscles, but also the back. Lie on your stomach and lift your legs (don't bend them, keep them straight). Make 4 pats with your feet (against each other), relax for a couple of seconds. Repeat "scissors" 4-5 times.
Take the starting position: lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them, straining your back and abdomen. Lower and repeat on the other side. Now lift and extend both arms and legs, hold this position for 10 seconds and relax. Do Superman one more time.
This is another static exercise, but very effective for the abdomen and hips, but rather difficult to perform. Put the emphasis lying, resting on the elbows, the body should be flat and taut like a rope, do not bend the back, do not lift the butt. Hold this position for 1-2 minutes. If this is too long and difficult for you, hold on for as long as possible, 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 get rid of extra centimeters on the sides and find a beautiful waist. Stand straight with your legs slightly apart and perform 10 right push-ups as low as possible, sliding your right hand along your thigh and with your left hand stretch over your head to the side. Then make 10 left turns. It will be more effective if you have weighting agents in your hands.
The exercise "mill" is performed from the same starting position as the previous one, only the forward tilts are performed, touching the opposite toes alternately with the hands. Do not bend your legs at the knees, this will also stretch the back muscles of the hips and buttocks.
The rotation of the gymnastic hoop at the waist favors the distribution of fat on the abdomen and hips, perfectly shapes the waist. You can go around the circle from 10 minutes to half an hour and even more if you wish. You can choose a metal hula hoop or a plastic one with accessories. The main thing is that it weighs no more than 2 kg, otherwise bruises cannot be avoided.
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 balanced while doing push-ups back and forth to the knees. Also, remember 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 have a lot of excess weight. In this case, you can achieve the opposite effect - increasing the volume of muscle tissue will visually add weight to you. Therefore, fitness instructors recommend combining exercise with proper nutrition. This way you will get the best result in a short time.