The hips and stomach are favorite places where fat cells accumulate.Losing weight in this area of the body is quite difficult, but doable.You need to choose the appropriate exercises and follow the tips provided in this article.By the way, most of these exercises can be performed at home, without the use of gymnastic equipment.
To choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and hips are made up of the following muscles.
- External oblique.It runs from the lateral surface of the ribs downward and to the midline of the abdomen.Bend your body, participate in bends and bends.
- Internal oblique.Located under the external one.It arises from behind the iliac crest and is fan-shaped along the midline.Performs bends, rotations, inclinations.
- Transversal.Deep.It runs from the inside of the ribs from back to front and down to the midline.Tightens the stomach, participates in twisting.
- Straight.It runs from the sternum downward on both sides of the midline.Divided by jumpers into segments that can contract independently.Bend your body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: crunches, leg raises and planks.
Crunch
It can be performed at the beginning and end of the workout.Do 15-20 repetitions in 3 sets.The main point is that your back should be curved and not straight.You can use weights, dumbbells, a barbell plate, etc.
The rectus muscle works.At home, you can use an ironing board for this.The more inclined the board is, the greater the strength needed to perform the exercise.
Lie upside down on a bench, with your legs behind the bench, knees bent.Lift your body towards your legs, trying to press against your hips.The back is rounded.You can lower yourself completely onto the board or not completely.
The rectus muscle works, as does the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Raise your body, trying to touch your knees with your head.Arch your back as much as possible.You can lower yourself completely or without touching the floor.Arms crossed or behind the head (heavier option).
Other options: on the floor with legs straight and knees bent.The mechanism is the same: rotate, trying to reach your knees with your forehead.
The rectus muscle works, as do the gluteal, external oblique and dorsal muscles.There are several options for implementation.You can stand on the floor, lean forward as much as possible and place the roller on the floor.Tightening your muscles, roll the roller towards your feet, then back.
Another option for the starting position.Get on your knees, place the roller on the floor.Raise your feet.Move the roller towards your knees, contracting the muscles.
Leg raises
When performing exercises, the rectus muscle is at work.Repeat 10-15 times, perform 2-3 approaches.
Easier climb.Lie on your back, clasp your hands, bend your legs slightly.The more bent your legs, the easier it will be to do it and the less the load will be.You can lift your pelvis and hold it for a couple of seconds.
Another option: lie down on an inclined surface (head up).
Sit.Raising your legs, try to twist.The chest and legs move towards.The legs are slightly bent, do not straighten completely and do not touch the floor.
The best exercises for the hips
Let's consider several effective exercises in which the oblique muscles are included in the work.It should be done 15-20 times/2-3 approaches.
The ideal exercise for life.Lie on your side.Extend the arm you are lying on forward along the floor, resting on it.Place your other hand behind your head (place it on the back of your head).Slightly bend the leg resting on the ground;the other, on the contrary, straightens.Rotate, reaching from the elbow to the knees.
Place the stick on your shoulders from behind and hold it with your hands by the ends.Rotate your body left and right.The head is immobile, as is the pelvis.Perform rotations for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms along your body.When bending sideways, do not move your pelvis.The handlebar should be in the hand in which the turns are performed.You can raise your arms with a dumbbell overhead.
Plank exercise: how to do it correctly
Highly effective exercise.It affects different muscle groups.It promotes fat burning, especially if alternated with dynamic exercises.Running time: 10-15 seconds to two minutes.
There are many ways to do a plank.When performing them, your back should be straight, hands strictly under the shoulders.All options include contraindications: you cannot do plank if you have diseases of the shoulder joints, arms or lower back.
Lie on your stomach.Place your palms under your shoulders and rest your toes on the floor.Straighten your arms, lifting your body off the floor.Rest only on the palms of your hands and toes.The body should be completely above the floor.You cannot completely straighten your arms and rest on your elbows.
Options:placing your hands or feet on a fitball, bending your knees and resting on your knees, lifting or moving a leg to the side, stretching your arm forward or to the side, simultaneously extending your arm and lifting your leg, and others.You can perform a reverse plank: rest on your palms and heels, your torso is lifted off the floor, your face is turned up.
Tips for losing weight successfully
You will get results faster if you follow the tips below.
While performing gymnastics for the hips and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote the rapid breakdown of fat.
Taking L-carnitine before exercise will have an excellent effect.This amino acid captures fat that enters the bloodstream from fat cells during exercise.By itself, it cannot enter the cellular mitochondria for decomposition and, having “circulated” throughout the body, returns to the places of deposition.
L-carnitine does not give him this opportunity and “accompanies” him to the place of decomposition.Energy is released, which gives the strength to perform a large number of repetitions.
When losing weight on your belly and hips, you need to eat little and often.This will cause a more intense metabolism and food will no longer be kept “in reserve”.
Don't get carried away with your daily workouts.It is enough to do exercises 3-4 times a week.Don't lift heavy weights right away.Remember the saying, “The slower you go, the further you will go.”Be beautiful!