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

Exercises to lose weight in the hips and abdomen allow you to achieve a slim and beautiful waist and remove extra pounds.

The reasons for the appearance of fat at the waist

Fat deposits do not always appear 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;
• eating large quantities of food;
• abuse of sweets and excess of fast carbohydrates.

To avoid excess fat on the waist and hips, there are a few steps to follow:

• Nutrition should be correct and balanced. The number of meals should be 4-5. You should rule out harmful products.
• It is necessary to integrate training into daily life. They should alternate: a power day, a cardio day.
• Sometimes it is necessary to clean the intestines.
• After sleep it is necessary to drink a glass of water to start the metabolic processes.
• You can use different creams and have a massage.

How to determine the amount of fat?

Fat reserves must be present for the female body. 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 your BMI to find out if you have excess fat in your body. It is calculated as follows: body weight in kg divided by the height squared, indicated in cm If the value obtained is greater than 25, the person is overweight. The norm is considered to be 18, 5 to 25. But all these values ​​also depend on age.
2. The relationship between abdomen and hips.	Use the tape measure to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist in cm by the hips. 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 size of 80 to 89 cm If the value is higher, it is imperative to address this issue.

How to choose exercises for the hips and abdomen

For the waist and hips, it is necessary to select 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 workout:

• twists in various models;
• flexion exercises;
• presence of turns and inversions in training;
• aerobic activity.

Characteristics of the exercises

Lateral and abdominal exercises have several characteristics:

• Proper execution technique must be followed.
• Warm-up before and stretching after training are mandatory.
• We need to pay more attention to cardio, but also do not forget about strength training.
• There must be at least 3 lessons per week.
• A series of exercises for the waist and hips should consist of a load aimed at developing the upper and lower press, as well as the oblique muscles.
• Particular attention should be paid to the vacuum exercise.
• A fitball is perfect for reducing stress on the spine.

Heating

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

Heating should include:

• cardio exercise;
• works with the joints (from head to legs);
• small stroke;
• breathing work.

The entire workout is done at a moderate pace and without jerking. Before doing the exercises for the hips and waist, they need to spend more time warming up.

An example of a pre-workout warm-up exercise:

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

Twist

Lateral and abdominal exercises have many variations. This also includes crunches, which are one of the well-known abdominal exercises.

They are great for removing fat from the sides and slimming the waist. For the twist, the position of the back in a slightly bent position is important. Such training should take place with the obligatory observance of the technique of execution, otherwise the desired result will not be achieved. There are several twist options.

All of them are intended to pump different muscles of the abdomen and sides:

• inverse;
• regular;
• oblique;
• side;
• with the lower limbs raised.

Regular crunches actively work on the upper press.

Classic crunches should be performed as follows:

• The limbs are bent at the knees, the feet are on the ground, the arms are behind the head.
• As you exhale, raise your chest. The loin remains on the floor and the head does not move.
• All movements must 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, come down and relax again.
• Do 2-4 sets of 10-15 reps.

Reverse crunches

In reverse crunches, the bottom press is involved.

Reverse twists are performed a little differently:

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

• Press and hold for 2-3 seconds. and when you inhale, it returns to the initial state.
• Perform 2-4 repetitions 10-15 times.

Oblique crunches

Oblique twists work well on the sides and outline the waist.

• Lie down on the mat. Bend the right leg at the knee and put the left leg over the right.
• The right arm is behind the head, the left is extended forward.
• As you exhale, stretch your right elbow towards your left knee.
• If you inhale, you come back.
• After a few repetitions, change your position and turn to the other side.

Leg Curl

Leg curl or corner pays more attention to the upper and lower abs:

• Take a prone position. The back is pressed firmly to the floor and the arms are located behind the head or crossed on the chest. Raise your legs above the floor and bend your knees, forming a right angle.
• As you exhale, lift your rounded back and squeeze your legs slightly.
• Try to reach your knees with your head, not your chin.
• Don't tear the lower back. Correct for a couple of seconds.
• With one breath, take the starting position.

Side crunches

Side crunches help develop the oblique muscles of the abdomen and are responsible for the formation of the waist.

This exercise is performed according to the following principle:

• You have to lie down on the mat. Put your hands behind your head. Legs bent at right angles, turn right.
• During exhalation, the body rises, the lower back and the head are not involved.
• When you inhale, lie down again.
• Do a couple of reps and switch sides.

Twist the bike

The exercise bike not only works as a side crunch, but also develops the muscles of the entire press:

• Press your back to the floor, put your hands behind your head. Raise your bent legs, forming a right angle.
• By lifting the shoulder blades and rounding the back, we stretch the right elbow to the opposite knee. At the same time, the right leg is straightened. We repeat the movement with the left elbow.
• Moderate pace is best.

Turned table

The plank exercise is versatile. It can be done every day. Its advantage is that it takes some time for the table, but it gives an excellent result. Many muscles are involved in the execution process, depending on the option.

The plank exercise has many different functions:

• It allows you to strengthen the muscles and, at the same time, gives a small load to the spine.
• The board reduces back pain and strengthens the muscle corset.
• A few minutes of this activity speeds up metabolic processes and burns more calories than squatting or twisting.
• Thanks to the axis, you can achieve a uniform posture.
• The board increases flexibility and develops balance.

The board with pins on the hips allows you to work on the stomach and hips:

• Get on a normal board. Emphasis on the elbows, feet on the toes. The pelvis and head must not be lifted with force.
• Rotate your pelvis to the right. The leg up to the knee will be on the floor and the hip will be in a suspended position. The left foot is on the right.
• Return to the straight position.
• Switch sides. The turn is performed on exhalation.
• Perform these turns 20-50 times.

Inversion bar

The turntable allows you not only to strengthen the muscles of the entire core, but also to train the stomach and hips:

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

Lunges with turns

Leg lunges allow you to train the muscles of the glutes and legs. And if you add twists to this, the lateral muscles of the abdominal part are involved in the process.

There is nothing difficult in this exercise:

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

Side curves

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

The exercise goes like this:

• Spread your legs shoulder-width apart, keep your back straight.
• One hand should be on the belt, the other will reach overhead towards the slant.
• Do not bend the lower back, bend to the side as low as possible.
• The movements are performed alternately in one way or another.

Exercise under vacuum

The vacuum is a breathing exercise that involves the abdominal muscles. They shrink and give the desired result.

Using a vacuum cleaner, you can get the following result:

• reduce life;
• get rid of visceral fat;
• remove a stretched belly;
• trains the abdominal muscles;
• get a flat stomach;
• reduces back pain.

For this exercise it is important to inhale and exhale correctly and to keep the abdomen in place.

It is best to do this activity in the morning before meals or in the evening before bedtime.

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

• Get some breath and repeat again.
• Do 2-3 sets of 10-15 seconds.

Lifting the legs of the chair

Chairlifts use the lower abdominals and upper thighs.

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

• Sit on a chair or bench. But not on the whole surface, but on the edge. Keep your back straight. Hands cling to the seat of the chair.
• As you exhale, lift your legs, but not very high.
• As you inhale, lower yourself again.
• Run at least 20-25 times.

Walking

Walking is the most convenient physical activity. It 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 normal. In the process of walking, about 300-400 calories are expended during this period. To achieve weight loss results, you need to walk every day or every other day.

During walking, excess fat does not disappear immediately. First, the body takes energy from the breakdown of carbohydrates. So glycogen comes into play. And somewhere after 40-45 minutes. the body takes on body fat.

The best results are obtained in the morning, as the metabolism is faster during this period. It is recommended to have a snack before training. Always carry water with you. And as before any physical activity, it is necessary to warm up to warm up the body.

Jogging

Jogging differs from normal running in that the movement speed is reduced: about 5-7km / h and the foot is completely on the plane. This type of cardio exercise is suitable for beginners who can train endurance and train the muscles to exercise.Unlike normal running, jogging puts little pressure on the joints.

For jogging, the heart rate should be around 120. It is best to jog in the evening for 40-60 minutes. It is not recommended to exercise more, as the body takes energy from fat stores after about 40 minutes. and lasts 10-15 minutes. Additionally, energy will be replenished by proteins in the muscles.

Running

Running is a form of cardio training. It is very important to breathe correctly so that the pressure on the cardiovascular system decreases and the organs and tissues receive more oxygen.

For weight loss, interval jogging is best, which involves alternating slow and fast rhythms in a workout. Running like this burns more calories than running. During a fast pace, you need almost 2 times more energy. Going at a slow pace allows you to recover a little.

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

Cardio workouts

Lateral and abdominal exercises will be more productive with cardio workouts. Cardio training is an essential part of the fat loss process. They accelerate metabolic processes and contract muscles.

Virtually all of the body's muscles are used during cardio. This workout should last more than 30 minutes. The heart rate reading depends on the selected workout.

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

• swimming;
• running;
• jogging;
• jump rope;
• cycling;
• aerobic;
• to walk;
• ice skating or skiing.

Swimming

Swimming in the pool is good for your figure. Exercising in the water speeds up your metabolism, which is a direct path to weight loss. When swimming, all the muscles of the body are involved. For 60 minutes of active training, the body burns about 350-500 calories.

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

Swimming with different styles is more productive. This will help get all muscles involved in the work. Cold water burns more energy, so the body requires more calories to warm up.

For those who cannot swim and do not have different styles, aqua aerobics will be an excellent assistant in the formation of the waistline. Exercising in water to lose weight on the abdomen and hips will help pump up the abdominal muscles.

Post-workout stretching

The exercises for the hips and abdomen, like any other physical activity, should end with a stretch. Stretching exercises help muscles recover from exercise and release tension. The duration of the stretch is about 5 minutes. After an intense workout, you must first bring your pulse back to normal and only then start a hitch.

Example of post-workout stretching exercises:

1. Exercise "Cat".
2. Slopes at the foot.
3. Hands folded over the head.

Exercises in the gym

Lateral and abdominal exercises can also be performed in the fitness room. A feature of performing a waist and hip weight loss workout is that you canuse various simulators and additional devices there:

• treadmill;
• exercise bike;
• rowing simulator;
• ellipsoid;
• stepper;
• fitball;
• circle;
• rocker;
• dumbbells.

Circular training will help to achieve the best effect when several exercises are performed and a break between them is approximately 15-20 seconds. The training plan should include not only cardio exercises but also strength training.

An example of a couple of exercises in the gym:

1. Side curves with dumbbells.
2. Working on a rowing machine.
3. Bench crunch.
4. Rotation of suspended legs.

Typical errors

Many people who have set themselves the goal of losing weight and losing fat make a few mistakes:

• During the twist, it is important to work the muscles of the abdomen and back and not to stretch the head.
• Sometimes the exercises are performed incorrectly, which affects the final result.
• It is not the number of repetitions that matters, but the quality of the performance.
• Strength training should be alternated with cardio and always give the body a chance to rest.
• Many people don't pay enough attention to warming up and cooling down. And they are an important element that will help avoid problems and tone the body.
• Avoid starting with a heavy load, choosing a low number of repetitions and a small distance for running or walking. You can increase the intensity of your workout every day.
• You can often find a time when a person plays sports, but does not observe proper nutrition. 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 fat layer.

Targeted exercises on the abdomen and hips will help them bring them back to normal and remove excess body fat. For such training, you can use additional devices that will help increase efficiency.