The fat deposits in the area of the hips, waist and abdomen, the most common problem of women and men with metabolic disorders and predisposition to excess weight. To start the fight with excess adipose tissue on the belly and hips, first you have to start eating properly and to perform a series of fat-burning exercises, that help "sleeves" pounds.
Once it is important to understand where that losing weight in a certain part of the body: the body simply does not know. Usually the excess fat goes from the top to the bottom: first slims the face, then the chest, then slowly goes too much on the arms, abdomen, waist, hips, buttocks and calves. This is the reason for losing weight, you must do the exercises for the load on the whole body, and download the print for slimming the abdomen, how to make infinite slopes — a typical mistake-of-weight-loss-beginners: even if you will not be able to these exercises to tone the muscles, which are slightly increased in volume, care of the fat layer remains at the same place, which result in the stomach, and the life will become only more. Then, clean fat on the hips and belly need complex exercises for weight loss.
In order to lose weight in the area of the waist, hips and abdomen, you need to train three or four times a week. Trainer for a quick relief weight recommend regularly regular programme of activities for the gradual increase in difficulty of training. So the body does not get used to the loads of the same type, and therefore will not adapt to the conditions and stop the process of weight loss.
Exercises for the hips and belly at home
A must-have for every workout is a warm-up, with her it's worth starting any exercises for weight loss as well as men and women. Exactly the warm-up warms the joints, muscles and prepares you to the stress, ensuring from the possible injury during operation. You can then proceed to the exercises to process the volume of the hips and belly. Often, they are a set of movements, for which only need a mat and your own weight. You can also purchase a large gymnastic ball, which will help you to do exercises for weight loss in area newspapers and on the sides with the maintenance of balance. Here is a fit:
- twist,
- strap on the elbows and hands,
- the chin-up legs,
- mahi.
Combine different kinds of these simple exercises to burn fat will be even more effective. Repeat the exercises for slimming the abdomen and hips need it, without fanaticism and excessive weights, train thoughtfully, to capture the details of every muscle. About 12-15 repetitions of an exercise 2-3 approach perfect for women of weight loss, and 18-20 times for the 3 series are ideal for losing weight men. Are these numbers depending on the advanced level of training, diet, and other individual indicators.
Effective exercises for women
Effective exercises for slimming the abdomen and hips for women in the home is a set of simple movements that can make any woman without special training, the lamps and the money. Perform this workout program for weight loss abdomen and hips can be three times a week, and if you want to, and more often. Important to devote sufficient time to relax the muscles.
- Torsion of the upper part of the body
Lying on your back bend your knees, fight with your feet in the floor, plant your hands behind your head, elbows, rearing to the hand. Add the elbows to the knees, stretching the abdominal and back muscles. The neck and the head does not strive and do not pull the hands. Eyes turned to the ceiling. Don't forget the deep breathing and constant muscle tension during the execution of exercises for weight loss.
- Twist up the whole body
Stretched out, lying at full growth, we have the hands behind the head. Easily curl the lower and upper body, and also connect the shoulders and the knees on the weight. Return to the starting position on the floor, repeat the exercise for weight loss the hips and belly.
- The belt for the hands
The entity entitled to the four legs they need to hold for as long as possible. The basin is not possible to raise or lower too high: the head, back, buttocks and calves should form a straight line. And longer in this position — the faster you burned fat. Every time that the closure time is necessary to increase to a rapid loss of weight.
- Leg lifting on the weight
Back on the mat in supine position, set the hands beneath the buttocks, and in no hurry to lift one leg to 90 degrees. The more times we repeat, first there will be the first results of weight loss.
- Lifting the legs on one side
Lie down on your side for the foot pressed to the floor and the trunk were in a line. Let us entrust to the elbow, the other hand set. Raise the leg to 90 degrees. Exercise for weight loss you need to do without rushing, to feel the work of the abdomen, hips, buttocks, and don't forget to breathe deeply. After 15 climbs lie on your side and repeat the exercise in another part of the body.
- Shoulder bridge on the leg at a right angle
An effective exercise for combat with a layer of fat from the lying position. Bend the knees at a right angle, comfortable struggle with shoulders and feet on the floor, arms are alongside the body. Lift your hips and back so that your knees to the chest slanted-line was headed. More strive the muscles of the abdomen and back, do 10 cycles of breathing, we descend gently on his back, and repeat the exercise 3-4 times for a quick weight loss.
- Scissors
We omit the knees bent to the side lying on his back. Not in a hurry, the breath calm, and business, the maximum number of times.
- Pull the hands to follow in the footsteps of
An effective exercise to burn fat, hardening of the muscles, abdominal obliques, and the development of a slim waist. Lying on his back, fight with their feet on the floor, knees bent. The arms along the body on the floor. Alternately curl one side of the body, and are drawn with the right hand on the right leg more in depth, and straight, and drawn with the left hand to the toes of the left foot. Working life, back and arms. Neck strain is not possible. Breathe deeply, move gently, and we feel like during the exercises work the abdominal and dorsal muscle — a sure sign of weight loss.
A series of exercises for men
Men of exercises to lose weight hips and stomach should be chosen with an eye to the work of all muscle groups. The more muscle, the times, the more quickly the energy of the body and burn the reserves of fat, including the belly and hips. Men, like women, without a proper diet, and to abandon the bad habits of the results is not worth the wait. Clean the fat on the hips and belly is necessary to complete the work exercises and power mode.
Repeat the exercise for weight loss a man has need of 20-25 times the average rate, approaches can be 3-4, depending on the physical preparation. Commit to a speedy result better through the day, and the combination of these workout jogging, cycling, walking with obstacles and other types of cardio.
What exercises to choose a man to get rid of belly round and protruding laterally?
- Twist direct, with the knees bent
Add the elbows to the bent on the weight of the knees in the supine position;
- Twist on an inclined plane
On a bench inclined completely situated in a wonderful position of the body during exhalation add the elbows up;
- Pushups from the floor with a high lift feet
Widely slip the hands on the floor, legs straight ups on a chair or bed. Do bench presses, inclined trunk, directed and edited, it is extremely important to rapid weight loss;
- Dumbbell deadlifts standing on a slope
Legs apart, feet slightly wider than the shoulders bend underneath to adjust the angle. The arms with the dumbbells lift up from the thighs to the chest, neck grip, elbows pressed life. Not in a hurry, and gently bend the elbows to do not pull on the muscles of the arms. During this exercise for the weight loss endeavor of the belly and buttocks, do not forget the breathing technique;
- Lunges with the bench dumbbell forward
Starting position, we will walk exactly, handlebars to keep the reverse grip in the hands on the hips, doing a forward lunge one foot, bend the leg to a right angle, straight arms click dumbbells to eye level. Return to starting position, repeat the exercise for weight loss of 15-20 times for each leg;
- By pulling the legs at a right angle on the bars
Together against the hands on his arms, body lift, curl up in the increase of the lower part of the body at right angles, working to the detriment of the abdominal muscles;
- The belt on the palms of the hands, with excursions to the knee
We make the standard bar for the hands, and alternately pulling on the breast every knee on the weight. This load is ideal for weight loss;
- Belt with dumbbells
Standard exercise for the hands of a complicated dumbbell in a hand, on which rest the palm of the hand. Do not bend the back and legs are faced with the three points and, alternately, we each elbow to the belt with the tension in the hands and in the press. An exercise very effective for weight loss in the abdominal area and hips, if you do it slowly and inexorably.
The best exercises for beginners
How fast in a week lose weight in the area of the hips and belly? The issue is particularly relevant in the summer, when the beach holiday is inevitably approaching, and the hips and belly inexorably to grow. For the blitz-round with fat deposits on the belly and hips it is better to choose balanced the mono-diet, and a special complex of physical exercises, that are quick to help you lose weight. From the beginning, that you can go on losing weight is on a few pounds for a small period of time, lose weight months in this way, is strictly prohibited.
Exercise should not be limited to pumping of the abdomen and buttocks, in so little time, it is better to act in a comprehensive way. For example, jogging in the morning, in the evening — swimming, and the afternoon is better to devote a small 50 minute workout for all muscle groups, to disperse the heart and ready to burn the fat on the abdomen and hips. The main rule is to weight loss: there is two hours before and after the training.
The best exercises for beginners to restore the excess on the hips, waist, abdomen:
- Twist gym ball or carpet
Classic twist described above, but the physical exercise you can change to a rapid loss of weight, if at hand, a fitball. Lie down with your back on the ball with legs bent at right angles, ran the floor with his feet is our only support in this exercise. Hands are divorced and elbows, facility to the nape of the neck and drawn on them, keeping the balance and feeling the work of the abdominal muscles;
- Exercise "Table"
We become the pose of a "Table" on the straight arm and bent to a right angle with the legs. The head does not lift up above the body. From the knees to the shoulders the body should be on a line. Then alternates increase each leg above the body;
- Belt jumps into full growth
We become in the dashboard for the hands, we have to select for yourself at first one leg, then the other, becoming in the leg, completely straight, jump up with hands in the air, again, lean back, straighten one leg, to become in the helm station. We repeat this exercise effective for weight loss abdomen and hips, for 10 times for each leg;
- Lunges with dumbbell presses upwards
Standing In exactly raise the arms with dumbbells at the level of the temples, elbows. Do a forward lunge and press the dumbbell over the hands to above the head. We become to the starting position, bend the elbows, and do a lunge on the other foot, raising the handlebar grips towards the top. For weight loss and development of muscles the abdominal exercise you try to run without haste;
- The sidebar with an increase in free-hand on
Lie down on your side, high leg attached to the stand, we become a side belt with a focus on straight elbow and a leg. Hand-free ups evenly to the top, keeping the tensioning rod obliques and pulling your life in a way that does not bend. Breathe evenly and hold for 20 seconds, then change side and try the other side of the trunk belt for weight loss is uniform on the sides;
- The belt with the Mahi legs to the side
We become, in a bar, with it resting on bent at right angles at the elbows. Alternately lift each leg, to touch me in the direction, and we become new in the shot. They all work the most important muscles to pull your abdomen and thighs.
How to remove the fat after childbirth
How to remove fat from the abdomen and hips after giving birth? First of all, the young mothers must monitor the health and mood — proper nutrition, sleep, and courage — here are the first helpers in the fast lose weight after giving birth. But this rounded hips and belly young mothers is not resolved, there is a need of effective exercises for girls after giving birth for weight loss and muscle toning.
It is believed that playing sports with a doctor's approval can take up to a month after a natural birth, if the mother before delivery has led a quite active life-style. Clean the belly and hips the less mobile women in labor it will be possible to start after a month and a half after the birth. Have undergone a caesarean section will have to wait until the first of the exercises to lose weight about 2.5 months after the surgery.
The "vacuum" in the early stages the need to do the lying on a solid surface, preferably in the morning, on an empty stomach, even before the first glass of water. To make the "Blank" correctly, you need to bend the knees and extend the arms. Then you must breathe deeply and exhale all the air accumulated in the abdominal cavity, straining all the muscles of the abdomen and during the detention exhalation. On a deep exhale, the rib cage must be disclosed, and the stomach as if the bar beneath her. Not abbiategrasso quickly take into account each muscle belly with a voltage of exhalation. Repeat the exercise to need 10-15 times. The deepest and the most long will be the traffic, before the young mother will be able to lose weight.
From the most active series of exercises to lose weight after giving birth you will need to highlight the same movements, which are suitable for all women to reduce the amount of fat on belly and hips:
- twist on the floor;
- climb the thighs lying down;
- climb up to the foot lying on his back;
- climb up to the foot relaxed on the hips;
- all types of straps;
- squat to the wall.
Don't forget the breathing technique, when you exhale, you have to send it out I need a maximum of straining the abdominal muscles, thighs, back, and the first results of loss of weight necessarily will let you know.