Dreams of brim figure? In this article a series of effective exercises to lose weight hips and stomach at home.
Flat belly and the lack of sides — the dream of many girls, but this area can be corrected with the help of regular trainings. Exercises for weight loss belly and hips will help get rid of excess, but it is important to follow a system of training and abide by the principles of a healthy diet, for visible results.
The basic principles of workout for weight loss abdomen and hips
- The intensity of the training depends on different parameters of fitness and wellness.
- For those who have a lot of excess weight in the hip area and abdomen, training should be more cardio load to burn the fat.
- Available types of cardio workouts: walking, jogging, swimming, jumping rope.
- Only a combination of cardio and strength training will allow you to get the best results: cardio burns fat, strength training exercises will pump your muscles and shape the silhouette.
- To get the maximum effect trained 3-4 times a week.
- Each week increase the load on exercises of strength and duration of the cardiovascular exercise with the circle.
- The result of training depends on your commitment during training and in the original volumes.
- Lose weight in a specific place impossible: during workouts slims up the whole body and tighten many muscle groups.
- The most effective exercises for the sides is the twist of the circle, twisting the body, and slopes. It is necessary to do exercises with great frequency, but without the load of extra work to burn fat, and not only to build up under the muscle, creating a excess volume. It is very important to not skip a workout with twists and angle, as it warms and prepares the body for the exercise to the hips.
Guidelines for the execution of exercises for slimming the abdomen and hips at home
- The best time for a morning workout. Before breakfast or 2-3 hours after her body is in excellent condition to burn fat.
- For weight loss in the stomach area and hips need to do without constraints, using only the weight of his own body, otherwise you may build muscle underneath a layer of fat, that will add visually excess volume.
- Start and finish the workout with the cardio, that will replace you warm-up.
- Exactly follow the technique with the alternation of amplitude.
The Warm-up before exercise for the hips and the abdomen
Turn the case in your hand
1. Feet at shoulder width, knees slightly bent.
2. Use the abdominal muscles, straightened his shoulders, folded his arms in front of you at chest height.
3. Make curves the right-hand lens with the return to the starting position, then to the left.
4. Between shots of the scene in different directions — stop in the middle.
5. Do 10-15 shots of the scene in every direction.
The slopes to the side
1. Stand up, stand with your feet at shoulder width.
2. Hands up and lean your body to the right.
3. Tilting only the upper part of the body, make sure that the legs are straight.
4. Alternate the angles of the body parts alternately.
5. Repeat the exercise 20 times for each side in 2-3 approach.
Tilts forward
1. Stand up, stand with your feet at shoulder width.
2. Start lowering your body down to touch the palms to the surface of the floor.
3. Do not bend the legs, and smoothly back to the starting position, in order not to damage the back.
4. Repeat the exercise for 20 times in 2 sets.
Effective exercises for hips at home
The casing or the hula-hoop
Torsion of the hoop — available vista home cardio, run-time, which not only burned calories, but in the process of processing the muscles of the abdomen and back. The housing is essential for women, since it helps to form a slender silhouette and highlight your waist. This is one of the most effective exercises for slim hips at home. The circle of rotation will help you get rid of excess of fat deposits on the waist, whether or not to engage systematically and not less than 10 minutes per day.
1. Stand with your feet together.
2. The hands match in the castle on the nape of the neck.
3. Turn the circle with a small amplitude from one side to the other 88 times in each direction.
4. Try to hold your breath for breath, which withdraws when the belly.
5. The first week of training, fai 88 movements of rotation in each direction 2 approach, and every week increases the number of approaches for the other 2.
Mobile belt
1. Put yourself in the classic bar with the emphasis on the socks and the elbows, the body must be direct, without sagging.
2. Keep the elbows directly beneath the shoulder joints.
3. Raise the pelvis upwards, forming a body to climb, the legs do not bend at the knee.
4. Stay in a high point for 5 seconds, then returns to the starting position.
5. Repeat the exercise 10-15 times.
Twist sitting
1. Sit on the floor with your legs bent at the knee, the foot laying on the floor.
2. Box leads back at 45 degrees.
3. Loin rounded, the coccyx is involved.
4. Get the print and bend the elbows.
5. Rotate the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.
Twist prone
1. Lying on the floor, the hands enlarge in his hand, the palm laying on the floor.
2. The shoulders do not lift up from the floor and your legs up vertically, upwards and bend your knees to a 90 degree angle.
3. Between the knees keep a bit of distance.
4. The legs bent down to the floor, but not touching it, the pelvis hold the weight, and the shoulders do not lift up from the surface.
5. Give me the legs to the starting position.
6. Repeat the same on the other side.
Side deck
1. Lying on the floor, the body straight and elongated, the legs are one below the other.
2. Put the lower arm at the elbow and resting.
3. It turns out the flex of the frame in the lateral plane.
4. Raise the pelvis from the floor, and that adjustment to the cash, until the formation of a flat line.
5. Distribute the weight between the support of the hand and feet support of the foot.
6. He raises his head and looks forward.
7. Tries to resist in that position for at least 30 seconds. With each week of training increases, it is time again for 30 seconds.
Boat
1. Sit on the floor, simultaneously raise your legs and arms from the floor, trying to fold in half.
2. Located in this position for as long as possible.
3. Do not hand it must be less rigid neck, keep the limbs evenly.
4. Repeat 10 times, trying as much as long as you can hold back on the weight.
Bending the body
1. Lying on the floor with your legs bent at the knee, cross your hands behind your head.
2. Open it body from the floor and tries to elbow to the opposite foot.
3. Put the point of tangency and return to the starting position.
4. Run touch alternatively.
5. Repeat the exercise for 20 times for each side in 2 sets.