Exercises for weight loss belly and hips at home

3 March 2020

The muscles in the area of the belly and hips refer to the muscles that form the corset. Then their work using a variety of interlocking muscles that lie on your back and extend through the buttocks towards the front part and the inner part of the thighs. Make some lifestyle changes and exercise for weight loss belly and hips at home, to get the shape of their dreams.

Strategy slimming the tummy and hips

Fat on the belly it looks aesthetically ugly. In addition, it can affect in general on your health, if not to curb its growth. A sedentary lifestyle is one of the main causes of a stomach. The lack of regular physical exercise and low physical activity, together with the excess of food causes the deposition of fat around the waist. Even in the absence of overweight, poor posture and weak muscles in this field will cause the accumulation of fat on abdomen and hips. All you have to do is to bring the muscles to obtain a slim waist. If you think that only diet will help you to burn belly fat, you are wrong. The diet promotes a general loss of weight, but you will not be able to influence the point on the belly and hips. Exercises at low intensity provide a higher speed of metabolism and enable you to burn calories at a faster pace. You will get a more exercises to lose weight hips, if you follow these tips:

Do the movement from the waist, the hips need to be fixed.
Keep the abdominal muscles tight throughout the exercise.
Breathe deeply – this helps to strengthen the abdominal muscles and protects the lower part of the back.

The exercises must use a large number of muscles and expend a lot of energy, to provide an intense calorie burn. Here comes to the aid of the high shift continuous training and burning fat exercise. Success 80% depends on the consumption of healthy food. Follow a balanced diet with an adequate number of macro-and micronutrients. Eat food prepared in the house, and passes from fast food and meals at home. If you follow a healthy diet together with regular workouts for 30-45 minutes 4-5 days a week, the weight will gradually decrease, while fat on the abdomen and hips to melt away.

The most effective exercises for belly and hips

You should provide for the possibility, for your body is not accustomed to the same type of training. For this reason, at times, alternating exercises:

direct, inverse and bending the sides, including on the ball;
squat with the weights;
slopes with dumbbells;
mahi kicks, and elements of step-aerobics.

For 15 minutes warm-up before every workout ideal for running, jumping rope or cycling.

Direct twist supine.

It will not burn the belly fat faster twist. This exercise has a lot of variants. Do not hold your breath during the execution. Repeat 2-3 approach for 10 times. Bend your knees and place your feet on the floor or lift a right angle. Keep the hands on the chest – so as to avoid excess pressure on the muscles of the neck.

Tighten the abdominal muscles and on the exhale, raise the body. Inspired to get down on the floor. Similar to the starting position, but during the lifting of the trunk to tilt to the left shoulder to the right, holding the right hand side lying on the floor. Then do this movement in a different direction. You can also lower your knees on the floor in the opposite direction – this will focus on the movement and lateral muscles. From the starting position the exercise is done with the feet, not the shoulders. Face work the abdominal muscles, and not use the push rocking with the feet. Walk in this case, in the feet on the floor, and a fitball supports the lower back, the shoulders are in weight. In this situation it is possible to perform direct and bending to the side. It should not be completely sit while lifting the body, lift the bust with an angle of 30-40 degrees – is to protect the back from damage. All movements are performed slowly.

bridge

This exercise actively using the abdominal muscles and buttocks. It also has different varieties, from a beginner to advanced level. Do 10-12 reps for 2 approach. "Look, that was not deflection to the back during the lifting of the buttocks. Is performed step-by-step from a lying position on your back with your knees bent, your feet are on the floor. During exhalation, lift your buttocks upwards, tighten the abdominal muscles. Take a break in a high point and descend slowly on the floor. The advanced version assumes that you hold the balance of support on one leg, while the second is stretched towards the ceiling. In this case, an exercise complicated the addition of weight. Put on the tummy cock from rod or sconces on the sides of the post.

The empty stomach

This exercise is also known as four-point, transverse-closure of the abdominal vacuum. Vacuum exercises for the abdominal muscles are the most emphasis on breathing, and not on the increase of heart rate. They must be performed step by step, on an empty stomach.

The empty stomach from the position on all fours. During exhalation, tighten your abdominal muscles and hold this position for 15-30 seconds.
You make several variations of this exercise by sitting, standing or lying down.

Belt

This exercise trains the muscles in the stomach area, hips and lower back. Use the different options of straps to pump all the muscle groups of the body. Try to keep the back situated in a wonderful location and not to yield to the shoulder girdle. It is held in this position, how successful are you. Gradually this time to increase and continue with the finishing outstretched hands. In the advanced version of this exercise, you can lift an arm or a leg above the floor. Hold the thigh above the floor, in the complication of the edition raise one leg upwards – will work hard and side of the thigh muscle.

The reverse belt is similar to the command bridge, only not based on the shoulders and on the elbows or the palm of the hand.
The belt on the ball.

Take a ride on the ball in a way that supports the legs and the arms were stretched out on the floor under the shoulder belt. Untenable the position of the feet on the ball includes work for more stabilizer muscles.

Breathing exercises to reduce the waistline and hips

Used and breathing exercises to eliminate belly and hips.

There are 2 types of technology. To get a flat stomach effective bodyflex, occisis. In the first case, the technology involves the amount of oxygen in the place of fat burning. For this, the fast running exercises, during which particular attention to your breathing. Exhale here, replaced by a deep breath, and then, again, a strong breath, hold your breath. The exercises are performed, until the breath delayed. It takes up to 10 sec. that helps to push away fat. Courses bodyflex last 15 minutes, during which you carry out effective exercises for slimming the abdomen and hips:

Warm up – feet at the width of shoulders, slightly bent, the body slightly tilted forward, the palm of the hand lean slightly above the knees. Begin to breathe deeply, with the strength to push out the air until the complete liberation of the lung, fast nose to breathe with the full to inflate the abdomen. Strong exhale the air with the mouth, involving the stomach, stop the breath for 10 seconds. Repeat the complex.

Put the feet in the shoulder width, bend at the knees, put the palm of the hand slightly above the kneecaps, do a breathing exercise. Lower the left hand, the elbow put it on your left knee, lift the right leg to the side with the tip elongated without tearing of the foot. The right hand is lifted to the head, to keep in the sensations of stretch of muscles of one side. Keep a cycle of 5 repetitions, change hands.
Sit on the floor, throw one leg to the other, fold. The right arm of unite the opposite knee, left hand throw behind the back. Do a breathing exercise, pull the left knee upon himself the most high, for the body spun, he felt the tension in life. Look back and elasticated waist, outer thigh. Spend 5 repetitions, change side.

When you use the system occisis no strong fumes, instead of their short breaths. The correct technique: 1 in a deep breath, 3 in a short breath, a deep breath, 3 pulmonary exhalation. Repeat effective technology can be up to 30 times after the intake of food. This technique stimulates the obliques, abdominal muscles, which is reduced to a quarter of an hour up to 250 times. This helps to get rid of fat, unsightly wrinkles, makes your belly flat.

Charging for slimming the abdomen and hips

When you want to lose weight, it is necessary to periodically (up to 4 times per week) to perform an intense workout, daily committed effective exercise. In the gym it is possible to activate the following exercises:

Lying on your back, stretch arms, the palms of the hands rest on the floor. Slowly reach with the feet with the heels of the united states the belly, quickly uncross his legs.

Lying on your back, bend your knees, heels do not detach your hands on the nape of the neck with the divorced and elbows. Exhale, lift your torso towards your knees, lie down with your arms stretched along the body, move the legs up to touch with the fingers raised above the head. Back in the PI, lift your legs up to 20 cm, and hold for 10 seconds.
Sit down, keeping your back set in a wonderful position, hands on hips, tighten your abdominal muscles, without the problems lie is with the observance of the 90-degree angle between the body and the legs straight.
Shallow squat with the load – slowly sit back down on the imaginary chair, to stay in a sitting position. For the complications can be squat on one leg, spin the circle.

How to affect exercises to lose weight stomach and hips

The regular performance of even just a few exercise – at times, it becomes a test bench for many who want to lose weight. In fact, not everyone can force themselves every day to pay attention to the sport, but because the majority decides that a correct power supply is sufficient. However, just like problem areas like the belly and hips it is very difficult to put into order only through a calorie deficit. By the way, how to create a caloric deficit, read here. The volume, of course, decreases, but the belly still will not be. The belly was flat, you need to have to tighten the abdominal muscles. If they are weak, then the belly will still swell, which is bad-line silhouette. Well and tighten the abdominal muscles is just a way of effective exercises for weight loss belly and hips. In addition, the physical activity, of course, helps you lose weight faster.

5 exercises to lose weight stomach and hips

To begin with we talk about the hips. There are a number of simple but effective exercises that help reduce boca and tighten the muscles of the stomach. Consider the 5 exercises for weight loss belly and hips, that are guaranteed to be pulled in on a figure. The first three of these focused on boca and help simple and fast enough to get rid of unnecessary clusters in this field. These exercises will be enough to get rid of the excess, but do not shake the obliques newspapers, which is an increase of volume of life. The remaining two help to pull up the print and get a flat stomach.

1 Slopes. Starting position – the legs are the width of the shoulders, the arms bent at the elbows, while keeping in life. Alternatively, lean part, when we take a hand in the direction of inclination. If you lean to the right, then stretch the left hand and vice versa. Repeat 30 times. This exercise is very simple, but very effective. It is necessary to make two-three approaches, it is possible to repeat every day.
2 turn the housing. Starting position – the legs are the width of your shoulders, keeping your hands at chest height, we conclude the brush in the castle. We turn back, trying to fully open the chest, the legs and pelvis leaving the property. Do 20 times for each side, two-three approaches.
3 Twist. Starting position – lying on your back, keep your hands behind the head, and the feet are on the floor with your legs bent at the knee. Lift your torso towards the knees, we run, return to the starting position. Repeat 10 times in each direction. It will be enough one-two approaches.
4 the Increase of the trunk. There are two variations of this exercise. The first aims to strengthen the top newspapers, while the second allows you to work well the bottom of the print. Then, lie on the floor with the legs bend at the knees, feet together against the floor, keep your hands behind your head. Torn shoulder blade from the floor, add the chin upwards, the body completely does not wake up, we take the original position. We perform two to three sets by 12-15 times. In the second variation, we all do the same thing, only the body of the ups completely, pulling the chest to the knees.
5 the Lifting of the legs. Lie on the floor, hands together against the floor, keeping them along the trunk, the back well-smoothed floor. Legs raised perpendicular to your body, and slowly fall, we hold for 1-2 seconds, approximately 5-10 cm from the floor and back ups. Repeat the exercise for 15-20 times, do two-three approaches.

Effective exercises for abdominal

Difficult to reach the perfection of the figure, especially in such a "complex" area, such as the belly and waist. Keep the weight, save a slim waist, flat belly at age 40+ years it becomes a real problem. But there is nothing impossible. Effective exercises expert fitness instructor Gay Gasper, guaranteed to allow you to get a slim waist and a flat tummy. Gay Gasper his own way and has appointed — complex "Abdominal for dummies". For every exercise, even the most complicated editing to the advanced level, or vice versa, the lite version, if in the first phase lasts for even a basic level. You don't need special equipment or shells, just need a mat. Therefore, the structure for a flat belly Gay Gasper ideal for home practice. Gay Gasper recommend that you combine ab exercises with exercises of aerobics, and balanced diet, because only a swing print is not enough for a flat belly. Burn the fat is possible only in a particular area, so without aerobics, and balanced diet flat belly you will not have, and also pumped abdominal hide the layer of subcutaneous fat. On the basis of these recommendations, after 2-3 months You are guaranteed to get a slim waist and flat, beautiful belly. Yes, unfortunately, it is not a fast process. But the first motivating results you can see in two weeks, if you make it through the day.