You are dreaming about a taut figure? In this article — a few effective exercises for slimming the hips and abdomen in a domestic environment.
Flat belly and lack of hips — a dream of many girls, but this area is not suitable correction by means of regular workouts. Exercise for weight loss belly and hips will help get rid of excess, but it is important to clearly adhere to a system of exercises and follow the principles of healthy nutrition, in order to achieve visible results.
The basic principles of exercise for weight loss abdomen and hips
- The intensity of the exercise depends on the individual parameters of the characters and creatures.
- For those who have a lot of excess weight in the hips and abdomen, the exercise should be more of a cardio load, to burn off the fat.
- Available types of cardio for home workouts: walking, running, swimming, jumping rope.
- Only the combination of cardio and strength exercises will allow you to achieve the greatest result: cardio burns fat, but strength training exercises, which shook the muscles and simulate the silhouette.
- In order to maximise the effect of train 3-4 times a week.
- Every week increase the load of resistance exercise and the duration of the cardio goals.
- The result of the training depends on your about during training and the initial volume.
- Lose weight in a specific place, it is impossible: during the exercise it is weight loss whole body and catch up on a lot of muscle groups.
- The most effective exercises for the hips — twist wrap, twisting the hull and sails. Need to do the exercises with great frequency, but without additional load, how to burn fat and is not easy to build under it the muscles, thus creating extra volume. It is very important, don't miss workouts with rotation and tilt, because it warms up and prepares the body for exercise for the hips.
Rules for the implementation of exercise for weight loss belly and hips at home
- The most suitable time for an effective workout — in the morning. Before breakfast or after 2-3 hours after her body is in perfect condition for burning fat.
- For weight loss in the abdominal area and hips need to be addressed without burdening with using only the weight of his own body, otherwise the risk to build muscles under a layer of fat, which is visually adds extra volume.
- Do it and finish the workout with cardio, which will replace the you shake.
- Exactly come running technique with alternating amplitude.
Warm up before training for the hips and abdomen
The twists and turns of the torso to the side
1. Feet shoulder-width apart, knees slightly bent.
2. Get the abdominal muscles, spread your shoulders, bent hands holding in front of you at chest level.
3. Do a slow bend to the right with a return to the original position, then to the left.
4. Between the twists and turns in different directions — stop in the middle.
5. Do 10-15 rotations in each direction.
The sail in his hand
1. Stand up straight, feet shoulder width apart.
2. Put your hands up and the elevation of the torso to the right.
3. Cant only the upper half of the body, pay attention to the shape so that the legs were straight.
4. A series of sails, the hull sides alternately.
5. Repeat the exercise 20 times on each side 2-3 access.
Sails forward
1. Stand up straight, feet shoulder width apart.
2. Start to skip the cover down to touch the palms to the floor surface.
3. Not bend the legs, and smoothly back to the starting position, to avoid damage to the back.
4. Repeat the exercise 20 times, 2 access.
Effective exercise for the transverse-home
Wrap or hula hooping
Twist wrap — the affordable type of home cardio, while running that not only burns calories, but also worked the muscles of the abdomen and back. Hoop irreplaceable just for women, because it helps shape the slim silhouette and highlight your waist. This is one of the most effective exercises for weight loss hips in domestic conditions. Rotation of the hoop helps to get rid of surplus fat in waist, if you solve systematically, and not less than 10 minutes a day.
1. Stand up straight with your feet together.
2. The hands match in the castle on the back of the head.
3. You slice the wrap with a small amplitude from side to side in 88 times in each direction.
4. You're trying too hard to hold your breath on the inhale, pulling in your stomach.
5. The first week of training do 88 rotational movements in any direction in the 2 approach, with every week increase in the number of approaches still at 2.
The movable slat
1. Stand in a classic bar with an emphasis on the socks and elbows, the body must be flat without a trough.
2. Hold the elbows directly beneath the shoulder joints.
3. Get the pan up, which form the body of the scoop, the foot does not bend in his lap.
4. Hold at the top position for 5 seconds, then return to the starting position.
5. Repeat the exercise 10-15 times.
Twisting sitting
1. Sit on the floor, legs bend at the knees, soles of the feet press to the floor.
2. Case take it back at 45 degrees.
3. Shoulders rounded off, the coccyx involved.
4. Get a press and bend your hands at elbows.
5. Turn the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 access.
Twisting lying down
1. Lie on the floor, hand the kindle to the sides, palms press to the floor.
2. Shoulders are not a rip from the floor and lift your legs straight up and bend at the knees at an angle of 90 degrees.
3. Between his knees, back up for a short distance.
4. Bent the legs of the lower side until the very sex, but not touch it, the pan hold the weight and the shoulders are not a rip from the surface.
5. Return feet to original position.
6. Repeat the same on the other side.
Side bridge
1. Lie on the floor, body straight and elongated legs are one under the other.
2. Put your bottom hand on the elbow and lean.
3. It turns out they will sag the torso in the lateral plane.
4. Lift your pelvis off the floor, straighten the body into education straight line.
5. The spread of weight between the reference of the hands and feet of the supporting legs.
6. Lift your head and look forward.
7. You're trying too hard to endure in this position for at least 30 seconds. With every week of training to increase the time to 30 seconds.
Ship
1. Sit on the floor, simultaneously lift your legs and your hands from the floor, trying to bend in half.
2. Stay in such a position as is possible.
3. Not strain your neck, keep your limbs accurately.
4. Repeat 10 times, trying to maximize the long hold on the weight.
Flexion of the torso
1. Lie on the floor, legs bend at the knees, hands loose behind your head.
2. Rip the cabinets from the floor and reach your elbow to the opposite leg.
3. Linger in the point of contact and go back to the starting position.
4. Prove touching alternately.
5. Repeat the exercise 20 times on each side, 2 access.