The hips and stomach are favorite places for the accumulation of fat cells.Losing weight in this part of the body is quite difficult, but doable.You must choose the appropriate exercises and follow the advice given in this article.Otherwise, most of these exercises can be performed at home, without the use of exercise equipment.
To choose the right exercises, you need to know which muscles are in this part of the body.The abdomen and hips are formed by the following muscles.
- External obliques.It goes from the lateral surface of the ribs down to the midline of the abdomen.Bends the body, participates in turns and bends.
- Inner obliques.Located under the outer.It comes behind the iliac crest and is fan-shaped along the midline.Performs bending, turning, tilting.
- Transverse.Deep.It runs from the inside of the ribs from the back to the front and to the midline.Tightens the stomach, participates in twisting.
- Right.It runs from the sternum down on either side of the midline.Divided by jumpers into segments that can be collected independently.Bends the body forward.
The best exercises for the stomach
The main exercises that give a toned stomach are: sit-ups, leg lifts and planks.
Crunches
It can be performed at the beginning and at the end of training.Do 15-20 repetitions in 3 sets.The main thing is that the back should be hunched, not straight.You can use weights, dumbbells, weight plate, etc.
The rectal muscle works.At home, you can use an ironing board for this.The more inclined the board, the greater the force required to perform the exercise.
Lie upside down on the bench, legs behind the bench, knees bent.Lift your body towards your legs, trying to press your hips.The back is rounded.You can go all the way down on the board or not all the way down.
It works the rectus rectus muscle, as well as 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.Round your back as much as possible.You can go down completely or without touching the floor.Hands crossed or behind the head (harder option).
Other options: on the floor with legs outstretched and knees bent.The mechanism is the same: twisting, trying to reach the knees with the forehead.
It works the rectus muscle, as well as the gluteal, external oblique and back muscles.There are several options for implementation.You can stand on the floor, lean forward as much as possible and rest the roller on the floor.Tightening the muscles, roll the roller towards the feet and then back.
Another option for starting position.Kneel down, rest the roller on the floor.Lift your legs up.Move the roller towards the knees, contracting the muscles.
Leg lift
When performing exercises, the rectus muscle works.Repeat 10-15 times, make 2-3 approaches.
The easiest climb.Lie on your back, join your hands, slightly bend your legs.The more bent your legs are, the easier it is to do and the less strain it takes.You can lift your pelvis and hold for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Lifting your legs, try to turn around.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 involved in the work.It is performed 15-20 times/2-3 approaches.
Ideal exercise for the waist.Lie on your side.Extend the arm you are lying on the floor forward, leaning on it.Place your other hand behind your head (put it on the back of your head).Slightly bend the leg that is on the floor;others, on the contrary, correct.Turn around, reaching the elbow to the knee.
Place the stick on your shoulders from behind and hold the ends with your hands.Rotate your body left and right.The head is motionless, as is the pelvis.Do rotations for 2-3 minutes.
Stand up straight, spread your legs wider than your shoulders.Place your hands by your body.When bending to the side, do not move the pelvis.A dumbbell should be in the hand in which they bend.You can raise your arms with one dumbbell.
The plank exercise: how to do it right
A very effective exercise.It works on several muscle groups.It promotes fat burning, especially when alternated with dynamic exercises.Running time: from 10-15 seconds to two minutes.
There are many ways to do a plank.When performing them, the back should be straight, hands strictly below the shoulders.All options include contraindications: you cannot do the 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.Lean only on your palms and toes.The body should be completely above the floor.You cannot fully straighten your arms and lean on your elbows.
Options:rest your hands or feet on the fitball, bend your knees and rest on your knees, raise or move one leg to the side, stretch your arm forward or to the side, simultaneously stretch your arm and lift your leg, etc.You can do an inverted plank: lean on your palms and heels, your torso is raised above the floor, face facing up.
Tips for successful weight loss
You will achieve 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 rapid fat breakdown.
Taking L-carnitine before exercise will have an excellent effect.This amino acid traps fat that enters the bloodstream from fat cells during exercise.It cannot enter the cell's mitochondria on its own for degradation, and after "circulating" throughout the body, it returns to the sites of deposition.
L-carnitine does not give him such an opportunity and "follows" him to the place of deterioration.Energy is released that gives strength to perform a large number of repetitions.
When you're losing belly and hip weight, you need to eat little and often.This will cause a more intense metabolism, and food will no longer be stored "in reserve".
Do not get carried away with daily exercises.It is enough to do exercises 3-4 times a week.Do not lift heavy weights immediately.Remember the saying: "The slower you go, the farther you go."Be beautiful!