Exercises for the abdomen and hips to remove fat from the waist. Effective training

Exercises for weight loss hips and abdomen allow you to achieve a slim and beautiful waist and remove extra pounds.

Reasons for the appearance of fat in the waist

Fat deposits do not always occur due to excessive food intake.

Sometimes there are other reasons for their occurrence:

• slow metabolism;
• genes;
• pregnancy;
• hormonal disorders;
• disease;
• stress;
• age;
• incorrect posture;
• lack of physical activity;
• eat large amounts of food;
• excessive use of sweets and excess fast carbs.

To avoid excess fat on your waist and hips, here are a few steps:

• Diet should be proper and balanced. The number of meals should be 4-5. You should exclude harmful products.
• Training needs to be incorporated into everyday life. They should take turns: strength day, cardio day.
• Sometimes it is necessary to clean the intestines.
• After sleeping you need to drink a glass of water to start metabolic processes.
• You can use different creams and go for a massage.

How to determine the amount of fat?

A woman's body must have fat reserves. They protect the internal organs and are involved in many processes. However, everything should be fine.

There are several options for measuring body fat:

Method	Description
1. Body mass index.	You can use the body mass index to find out if you have excess body fat. It is calculated as follows: body weight in kg divided by the square of the height, indicated in cm. If the value obtained is greater than 25, then the person is overweight. The norm is considered to be 18, 5 to 25 years. But all these values ​​also depend on age.
2. Abdominal to hip ratio.	Use a tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist in cm for the hip. The ideal ratio is 0, 7. Anything above the norm is considered excess fat.
3. Waist circumference.	An acceptable indicator is considered to be a waist of 80 to 89 cm. If the value is higher, it is necessary to solve this problem.

How to choose exercises for hips and abdomen

For the waist and hips, it is necessary to choose exercises aimed at working with the oblique muscles of the abdomen. They have to use the press.

The following types of exercises should be included in the training:

• twists in different designs;
• bending exercises;
• presence of turns and reversals in training;
• aerobic activity.

Exercise characteristics

Lateral and abdominal exercises have several characteristics:

• The correct execution technique must be followed.
• Warming up before and stretching after training is mandatory.
• We need to pay more attention to cardio, but also don’t forget about strength training.
• There must be at least 3 lessons per week.
• The set of exercises for the waist and hips should consist of a load aimed at the development of the upper and lower press, as well as oblique muscles.
• Special attention should be paid to the vacuum exercise.
• Fitball is perfect for reducing stress on the spine.

Warming up

Warm up before performing any exercise. It takes a little time (about 4-8 minutes), but it helps prepare the body for the upcoming load.

Warm-up should include:

• cardio workout;
• work with joints (from head to toe);
• small part;
• breathing.

The whole training is done at a moderate pace and without jerks. Before performing hip and waist exercises, they should spend more time warming up.

Example of a pre-workout warm-up exercise:

1. Running in place.
2. Tilt your head in a circle.
3. Mill exercise.
4. Steps.
5. Exercise to restore the respiratory system.

Rotate

Lateral and abdominal exercises have many variations. They also include crushing, which is one of the well-known exercises for working the abdominal muscles.

They are great for removing fat from the sides and for reducing a thin waist. The position of the back in a slightly bent position is important for twisting. Such training should take place with mandatory adherence to the technique of performance, otherwise the desired result will not be achieved. There are several twisting options.

They all focus on pumping different abdominal and hip muscles:

• inverse;
• regularly;
• obliquely;
• page;
• with raised lower limbs.

A regular belly actively acts on the upper press.

Classical crushing should work as follows:

• The limbs are bent at the knees, the feet are on the floor, the arms are behind the head.
• As you exhale, lift your chest. The loins remain on the floor and the head does not move.
• All movements should be performed using the abdominal muscles.
• Hold for 2-3 seconds in this position. The muscles of the press should be tense.
• As you inhale, lower yourself and relax.
• Do 2-4 sets of 10-15 reps.

Reverse Crushing

In inverted abs, the lower press is included.

The reverse is performed a little differently:

• You must take a position on the mat. Put your hands behind your head. Raise your legs bent at the knees so that they become parallel to the surface.
• As you exhale, draw your knees to your chest, lower back and pelvis should be lifted off the floor.

• Hold for 2-3 seconds. and return to the initial state when inhaling.
• Perform 2-4 reps 10-15 times.

Oblique belly

Oblique turns work well on the side and outline the waist.

• Lie on the mat. Bend your right leg at the knee and place your left on your right.
• The right arm is behind the head, the left is extended forward.
• As you exhale, extend your right elbow toward your left knee.
• Return if inhaled.
• After a few repetitions, change position and twist to the other side.

Leg curls

The twisting or angle of the legs pays more attention to the upper and lower abs:

• Take a lying position. The back is firmly pressed to the floor, and the arms are either behind the head or crossed on the chest. Raise your legs above the floor and bend at the knees, forming a right angle.
• On the exhale, lift your rounded back and tighten your legs slightly.
• Try to grab your knees with your head, not your chin.
• Do not tear your lower back. Fix for a few seconds.
• Take your starting position with your breath.

Side jerk

The lateral bellies help develop the oblique muscles of the abdomen and are responsible for shaping the waist.

This exercise is performed according to the following principle:

• You need to lie on the mat. Put your hands behind your head. Legs bent at right angles, turned to the right.
• On exhalation the body is raised, the lower back and head are not included.
• Lie down when inhaling.
• Do a few repetitions and change sides.

Twisting the bike

The exercise bike not only acts as a side belly, but also develops the muscles of the whole press:

• Press your back to the floor, put your hands behind your head. Lift the bent legs, forming a right angle.
• Raising the shoulder blades and rounding the back, we extend the right elbow to the opposite knee. At the same time, the right leg is straightened. Repeat the movement with the left elbow.
• The best is a moderate pace.

Inverted board

The board exercise is versatile. It can be done every day. Its plus is that it takes a little time for the board, but it gives a great result. Many muscles are involved in the execution process, depending on the option.

The plank exercise has many different functions:

• Allows you to strengthen muscles and at the same time gives a small load to the spine.
• The board reduces back pain and strengthens the muscular corset.
• A few minutes of this activity speeds up metabolic processes and burns more calories than squatting or twisting.
• Thanks to the board you can achieve an even grip.
• The board increases flexibility and develops balance.

Hip rotation board allows work on the abdomen and hips:

• Stand on a plain board. Emphasis on elbows, feet on toes. The pelvis and head should not be raised strongly.
• Turn your pelvis to the right. The leg to the knee will be on the floor and the hip in a hanging position. The left foot is on the right.
• Return to a flat position.
• Switch the page. The turn is made on the exhale.
• Perform such turns 20-50 times.

Reversing bar

The swivel board allows you not only to strengthen the muscles of the whole core, but also to work out the abdomen and hips:

• Take a position like a normal board. Focus on the elbows, feet on the toes. The pelvis and head should not be raised.
• Turn your body to the left and raise your left straight arm above your head. The legs do not change position.
• Return to normal position.
• Repeat everything on the right.
• Number of repetitions from 20 to 50.

Steps with bends

Leg strides allow you to work out your gluteus and leg muscles. And if you add reversals to this, then the lateral abdominal muscles are involved in the process.

There is nothing difficult in this exercise:

• Spread your legs slightly, arms at your sides.
• Step with your right foot at a right angle. The left leg is slightly bent at the knee.
• Back straight. The arms are outstretched forward. You can take the ball or dumbbells in your hands.
• Turn the body to the right.
• Return to starting position.
• Repeat the movement with your left foot.
• Do 2-3 reps 15-20 times.

Side bends

Another well-known and simple exercise is side bends. They help to remove the sides and work with oblique oblique corners. For the best effect, use a dumbbell in your hand where the tilt will be performed.

The exercise is done like this:

• Spread your legs at a distance, keeping your back straight.
• One arm should be at the waist, the other will extend over the head towards the slope.
• Do not bend your lower back, bend to the side as low as possible.
• Movements are made alternately in one direction and then in the other.

Exercise vacuum

Vacuum is a breathing exercise that involves the abdominal muscles. They are reduced and give the desired result.

You can use a vacuum to achieve the following outcome:

• reduce waist;
• get rid of visceral fat;
• remove outstretched abdomen;
• work out your abdominal muscles;
• achieve a flat stomach;
• reduce back pain.

For this exercise, it is important to inhale and exhale properly and keep the abdomen in position.

This activity is best done in the morning before meals or in the evening before bed.

• Choose a comfortable position (lying down, sitting or standing, you can on all fours).
• Take a deep breath through your nose. In this case, the abdomen must be stretched.
• Exhale to your mouth. The abdomen is strongly indented. The breath is held.
• Stay in this state for about 10-15 seconds.
• Exhale slowly and relax your stomach.

• Recover your short breathing and repeat again.
• Perform 2-3 sets of 10-15 seconds each.

Raise the legs of the chair

Chair lifts use the lower abdomen and upper thighs.

This can be done not only at home, but also during breaks at work.

• Sit on a chair or bench. But not on the whole surface, but on the edge. Keep your back straight. His hands are holding on to the chair.
• As you exhale, raise your legs, but not very high.
• When inhaling, lower again.
• Run at least 20-25 times.

Walk

Walking is the most beneficial physical activity. Refers to cardio training. To lose weight by walking, you need to walk at a moderate pace for about an hour or 4, 5-7 km.

Pulse is also important. It should be 50-70% higher than usual. In the process of walking during this time about 300-400 calories are consumed. To achieve results in weight loss, you need to walk every day or every other day.

Excess fat does not go away immediately when walking. First, the body takes energy from the breakdown of carbohydrates. Then glycogen comes into play. And sometime after 40-45 minutes. the body takes in body fat.

The best results are achieved in the morning, because the metabolism is faster at that time. It is advisable to have a little snack before training. Always have water with you. And as before any physical activity, warming up the body requires warming up.

Running

Running differs from regular running in that the speed is low: about 5-7 km / h, and the foot is completely straight. This type of cardio training is suitable for beginners who can train endurance and train muscles for exercise.Unlike regular running, running puts a little pressure on the joints.

For running, the heart rate should be around 120. It is best to run in the evening for 40-60 minutes. It is not advisable to exercise more, because the body takes energy from fat reserves after about 40 minutes. and lasts 10-15 minutes. Next, the energy will be replenished with protein in the muscles.

Launch

Running is a form of cardio training. It is very important to breathe properly in order to reduce the pressure on the cardiovascular system, and the organs and tissues receive more oxygen.

For weight loss, the best is an interval run that contains alternating fast and slow pace in one workout. This way, running consumes more calories than running. During a fast pace, you need almost 2 times more energy. If you go at a slow pace, you can recharge a bit.

To run to lose weight, you need to run at least 3 times a week. The duration of such a lesson should be 25-30 minutes. With a proper running interval you can do this in 60 minutes. lose up to 800 calories.

Cardio workouts

Side and abdominal exercises will be more productive with cardio exercises. Cardio training is an essential part of the fat burning process. They speed up metabolic processes and contract muscles.

Virtually all body muscles are used during cardio training. This workout should last more than 30 minutes. The heart rate reading depends on the exercise chosen.

Cardio workouts that can help remove extra pounds from the waist and hips include:

• swimming;
• running;
• running;
• jump rope;
• cycling;
• aerobics class;
• walking;
• ice skating or skiing.

Swimming

Swimming in the pool is good for your figure. Exercising in water speeds up your metabolism, which is a direct path to losing weight. At the time of swimming, the entire musculature of the body is affected. In 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you fight extra pounds in your waist and hips. By visiting the pool 2-4 times a week and observing a proper diet you can achieve a slim waist.

Swimming in different styles is the most productive. This will help keep all the muscles engaged in the work. Cold water consumes more energy, so the body needs more calories to keep warm.

For those who do not know how to swim and do not have different styles, water aerobics will be an excellent assistant in the formation of the waist. Exercising in water for weight loss on the abdomen and hips will help pump the abdominal muscles.

Post-workout stretching

Exercises for the hips and abdomen, as well as any other physical activity, should end with stretching. Stretching exercises help your muscles recover from exercise and release tension. Stretching takes about 5 minutes. After intense exercise, you should first return your heart rate to normal, and only then start the rate.

Example of post-workout stretching exercises:

1. Exercise "Cat".
2. Slopes to the feet.
3. Clasped hands above head.

Work out in the gym

Lateral and abdominal exercises can also be done in the gym. The characteristic of performing training for weight loss of the waist and hips is that there you canuse various simulators and additional devices:

• treadmill;
• exercise bike;
• rowing simulator;
• ellipsoid;
• stepper;
• fitball;
• hoop;
• barbell;
• dumbbells.

Circuit training will help achieve the best effect when performing several exercises, and the break between them is about 15-20 seconds. The training plan should include not only cardio exercises but also strength training.

Example of a pair of gym exercises:

1. Side bends with dumbbells.
2. Working on a rowing machine.
3. Bench crushes.
4. Hanging leg rotation.

Typical errors

Many people who have set a goal of losing weight and losing fat make some mistakes:

• When twisting, it is important to work the abdominal and back muscles, not to stretch the head.
• Sometimes the exercises are done wrong, which affects the final result.
• It's not the number of repetitions that matters, it's the quality of the performance.
• Strength training should alternate with cardio and always give the body a chance to rest.
• Many people do not pay enough attention to heating and cooling. And they are an important element to help you avoid problems and tone your body.
• Avoid starting with a large load, it is better to choose a small number of repetitions and a small distance for running or walking. You can increase the intensity of your training every day.
• You can often find a time when a person does sports but does not follow a proper diet. This should be done together, then it will be possible to achieve the desired. And so the muscles will appear, but they are not visible behind the layer of fat.

Exercises focused on the abdomen and hips will help them return to normal and remove excess body fat. For such training, you can use additional devices that will help you increase efficiency.