Greetings, dear readers! It so happens that the figure as a whole is rather slender. But excess fat accumulates treacherously on the belly and hips, swells considerably, spoils the figure and mood. Also, getting rid of it is extremely difficult and diets don't help. Are you familiar with this problem? If yes, then you should know that only well-chosen exercises for losing weight on the abdomen and sides will help to solve it radically.
By performing them regularly at home, you will not only obviously remove excess fat, but also improve your well-being and even health.
Here you will be presented effective exercises for losing weight in the waist area and separately for women and men. As well as tips on how to implement them correctly for maximum results.
An open mind on the benefits of exercise
Many of us have heard that exercise burns calories. However, did you know that if you run 4. 5km, only about 300 kcal will be consumed? And if you eat regular milk chocolate, you will get 600 kcal. This is 2 times more!
But I'm not saying this to dissuade you from studying. Quite the opposite. I invite you to experiment with yourself. To do this, you need to practice for a month. And train at least 3 times a week. And then check for yourself what are the benefits of exercise for weight loss.
Exercise and effects on weight loss
- Increases the perception of leptin, a hormone that suppresses appetite. As a result, the urge to eat loses its strength.
- The tense muscles are relaxing, which brings peace to the whole body. This means that the stressful state that causes frequent trips to the refrigerator disappears.
- You are filled with a whole range of positive emotions, balance and self-confidence appear. And you know this is even more important than the indicators on the scale.
- Pleasant muscle fatigue, sensation of heat throughout the body and air in the lungs.
- The Drowsiness effect allows you to stay too long with overnight snacks.
- The desire for a healthy lifestyle appears.
Therefore, systematic training triggers a general reboot of the body. And make yourself a different person.
And this applies to both men and women.
Important information for beginners
The most important principle is to start small.
If you've never exercised seriously, are overweight or under 40, be careful. Do not engage in torture activities. Choose an activity you enjoy or use the exercises below. It is also possible in a light version.
In other words, when you train, you should feel the tension, but not be at the limit. Gradually increase the load.
Exercises to lose weight abdomen and hips for women
In this section I will describe an effective complex for the beautiful half of humanity. It is also suitable for beginners. It consists of only 4 exercises.
Start each workout with a 10-minute warm-up.
As you warm up, rotate your neck, arms and legs. Squat down, bend over to the sides. Joint gymnastics will also be a good warm-up. You can easily find a video with it on the net. Here are the exercises of the complex:
- Side plank - trains your abs and removes fat from the sides. Lie on your right side, bend your right arm at the elbow and rest on your forearm. Stretch your legs straight, resting on the floor with your feet (their side surfaces). Put your left hand along the body. Exhaling, lift your pelvis off the floor, pulling your whole body into a rope. In this case, the abdominal muscles should work as much as possible. Freeze in this position for 3-5 seconds, then return to the floor slowly and gently. Repeat five to ten times. Roll to the other side and repeat the movements. Increase the load, taking the reps up to 20 times.
- Straight crunches: perfectly train the oblique muscles of the press. Lying on your back, slightly bend your knees, feet on the floor. As you exhale, lift your shoulder blades off the floor. At the same time, pull your hands forward to touch your knees. Don't strain your shoulders and neck, your abs should work! Lower yourself gently. Do 15 repetitions. Work gradually until 20.
- Oblique twists: lie on your back, put your hands behind your head, bend your legs slightly at the knees. Then, lifting your head and body, bring your knees to your elbows (right knee to left elbow, left knee to right, alternately), turning at the waist and squeezing the abs. Do 10-20 repetitions with each leg.
- Leg turns - perfectly trains the waist too. Sit on the carpet. Lean your body back, leaning on your elbows and forearms from behind. Extend your legs up and obliquely and press the sacrum to the floor surface. Now move your straight legs to the side, moving slowly, working your abs and hips. Then slowly bring them back and take them to the other side, bring them back. This is 1 set. Make such approaches at least 10, and better - 15 or 20.
You will surely have a logical question: how often should you practice? Run them every other day and the result will be noticeable in a month.
Don't exercise every day - give your muscles time to recover.
Exercises to lose weight abdomen and hips for men
The recommendations for men are the same: train every other day, warm up before training, gradually increase the number of repetitions. And here are the exercises:
- Lie on your back, lift your legs with your knees slightly bent. Working with the press, lift your shoulder blades off the floor as you exhale, pull your arms forward to touch your knees. Try not to strain your neck and shoulders too much. Then gently lower yourself onto the mat as you inhale. Repeat 15-20 times.
- The position is the same: you are lying on the floor with your legs raised at right angles. Hands - along the body. Now lift your pelvis by pushing your legs up. Above is the exhalation, below is the inhalation. Repeat 10, 15 or 20 times as much as possible.
- Lie on your back with the center ball in your hands. Bend and lift your legs, lift your body as well, and make turns with your body, bringing the ball left and right. Do 10-15 repetitions in each direction.
- Stand straight with your hands behind your head. Now lift your bent legs in turn and stretch towards them with your elbows (towards the knees). The task is to touch the knee with the elbow. Do 10-15 repetitions with each arm.
Life story
By the way, if your problem is abundant belly fat, some workouts won't help things! You also need: dietary changes, calorie restriction, and cardio exercise. But it's not that hard.
A friend of mine was convinced of this. Overall, he was pretty thin, only his stomach bulged strongly forward - that was where all the fat accumulated.
And boy, do you think he's embarked on some tough bodybuilding - pumped his abs, did various planks, twists? On the contrary, he only took daily walks for half an hour.
And then I started Nordic walking. Not to forget, he included active walks in the obligatory daily routine. That is, on your to-do list. At the same time, there were no significant changes in nutrition and lifestyle. After all, my friend often didn't deny himself a burger and also dabbled in beer and chips.
But after a while, various delicacies began to lose their appeal. The magnetic properties of the refrigerator have also disappeared. There was a desire to lead a different lifestyle. As a result, he developed a cheerful and optimistic mood. And even if the stomach has gone nowhere, but that's just for now! Because my friend enjoyed another pleasure: that of physical activity. And he caught him.
And the stomach and the sides too are only a matter of time.
Vacuum cleaner for a slim tummy
Also, I will describe here a breathing technique that speeds up metabolism, improves bowel function and effectively removes fat in the waist area. That is, it literally works for weight loss. It is called "abdominal vacuum".
Anyone can do it at home. It is important to exercise every day, on an empty stomach, after drinking a glass of water with a slice of lemon 20 minutes before starting. How to do this practice? The training includes the following phases:
- Exhale. Then inhale deeply with the stomach and exhale slowly, with effort, completely removing the air.
- Now lift your belly a little towards your spine, trying to press it against your ribs. Hold this position for 5-10 seconds, don't breathe.
- Breathe out freely, relax your stomach and take 3 simple breaths in and out. Repeat the 3 steps 5 times.
- Finally, breathe calmly for a minute.
Further advice
In order not to accumulate fat on the hips and abdomen, try these tips:
- avoid alcohol, or allow it from time to time and in minimal doses: it causes hunger, increases cortisol levels and therefore helps ensure that fat deposits only appear in the waist;
- eat fewer foods based on white flour and those that contain starch, lean on green and red vegetables, fish, fiber;
- drink 2 liters of pure water a day, it can speed up the metabolism;
- replace fatty and unhealthy snacks with something useful: dried fruit, potato chips, natural potato chips based on vegetables and unsweetened fruit;
- beware of fermented foods (sauerkraut, for example), they cause bloating;
- additionally applies cardio loads - jogging, jumping, jumping rope, running in place will be fine;
- Turn the circle every day, just smooth, no pimples (they can damage internal organs).
An important point: 1 kg of fat is also 2 km of blood vessels, which means an increase in the load on the heart.
Proven benefits of exercise
By the way, Canadian scientists recently conducted an experiment. In the course of which it was found that regular exercise can significantly increase the body's sensitivity to insulin.
Why is it so important.
The fact is that a high level of insulin in the blood actively prevents weight loss, and therefore weight loss.
However, most overweight people, without knowing it, have such high insulin levels.
Therefore, experts from the University of Laval have determined that just 3 weeks of systematic exercise leads to a 20% decrease in insulin. As a result, active weight loss processes are initiated.
I recommend the most useful material on how to get rid of the throat via the link. And also a contrast shower for weight loss.
That's it! Now you know exactly how to remove fat from barrels and reduce tummy at home. And what exercises for losing weight on the abdomen and sides should be used. I sincerely wish you to find energy and mood for your studies and achieve the expected result!
Your comments on this topic are welcome. Also thank you in advance for your likes, subscriptions to my blog and the desire to share the article via social networks with friends. Until the next time!