Exercises to lose weight fast abdomen and hips

The belly is a problem seating the top of losing weight or weight loss people. Fortunately, to remove the fat from the abdomen is not difficult with the help of a diet and a complex of simple exercises. You can indefinitely to do the twist, print, rock, but without diet to lose weight stomach and hips weight loss does not work. Proper nutrition is a huge advantage to reach the result.

Warm-up

Any kind of physical exercise should begin with five minutes of warm-up. This can be rope, hoop, running and abs on the spot, the slopes at the side, and so on. Important it is good to warm up your muscles and joints, disperse the blood and to prepare themselves mentally to the next loads.

Then, move on to simple exercises for slimming the abdomen at home. The first few weeks, do not try to change the order of the exercises and follow all the instructions strictly. If you can't do the desired number of repetitions, do not be discouraged. After two — three workouts them overwhelm you.

Exercises

Exercise 1: at the opening of the lifting of the legs.

Lie down on the floor, having spread under a blanket or a carpet. The legs raised up, as shown in the picture. Then lower the left leg, not touching the lowest point of the floor, and lift in its original location. Then do the same thing with your right foot, and so on. Continue this exercise for slimming the abdomen for 45 seconds.

Train sector: the lower and upper stomach.

Exercise 2: twisting lying on the floor.

Take position 1, as shown in the above figure, hands behind head, legs bent at the knee. Then we start to twist alternately to the right and to the left. At the highest point in the year it is necessary to tap the palm of the back of the thigh. Done for 20 times in each direction.

Exercise 3: we continue to burn the boca.

The following exercise to lose weight hips very effectively, and despite the apparent complexity of its execution, with no work performed at home.

Take the first position, the right arm to the elbow and put it at the right side. This exercise requires the utmost concentration and tension of the muscles of the abdomen and hips. After the adoption of a correct path to start the movement to life up and down, trying not to weaken the belly in the lower part. After 20 repetitions, turn the other side and do the same.

Exercise 4: twists apart.

This seems to me a classic exercise for printing at home, but quite complex twists on the highest point of repetition and immobility in the body. Great enable the upper part of the stomach and the obliques — that is, those most unfortunate of boca. The efforts that are needed to keep the bust in place with a angle of 45 degrees, have a static load.

Assume the position, hands in front of himself, as shown in the figure. Then start to rotate the body in one and in the other direction, hanging under the same angle relative to the horizon: 25 repetitions for each side.

Exercise 5: download the print with the feet raised.

Here you will form the bottom and the upper part of the stomach, resulting in destruction of fat and weight loss. Pretty effective lesson, performed step-by-step to cut down the path of motion.

Then, raise your legs upward will take position 1. The pulling the hands in front of him and trying 30 times to touch his feet, as shown in the figure. Everything is quite simple.

Exercise 6: overlay of lifts the leg.

Also in this case there is nothing complicated in terms of performance, but to run the first time the right amount of repetitions that can, unfortunately, not all of them. Attention to the bust and the legs were in a line and not let the pope to curl and touch the floor.

Exercise 7: the rise of the trunk and of the legs.

This is the most difficult but also the most effective exercises for weight loss belly and hips. Run can be of two types: lying on the floor, as shown in the picture, or sitting on a bench. We are evaluating the option that you can perform at home, because the bench is not there at all.

Are located on the floor as shown in the picture. Do not lean with your hands while driving, it should only help to maintain the balance. In the lower position, keep your feet on the weight, do not touch your heels to the floor.

For those women who want to have more rapid weight loss council to strengthen every workout in the following form:

1. turn on your favorite music, for a song they were walking one behind the other without interruption.
2. stand on the floor, putting your feet to the width of the shoulders and the hands grasp the waistband (to state (f);
3. let's start energetic overlap of the slopes to the right and left during a song;
4. then, without a pause for rest, smoothed the cam to the chin, and do a twisting motion of the torso to the right and to the left, until it finishes the song;
5. it is very effective exercises for slimming the hips, that you can run for twenty or more minutes after class, and for 45 minutes separately.

These simple movements, you can perform after every workout and every other day, at least 7 times a week. Basic training it is recommended that you perform through the day.

We have examined the most effective exercises for slimming the abdomen and the ears in life, which can be integrated with you, in the process of learning and experience.

A selection of videos of exercises

In addition to our system of exercises, there is a large amount of training videos. I have gathered for you the best and most effective.

The first video is very detailed and covers our main professional fitness instructor and knows his business. To some it may seem that he had so large in life, but, believe me, or do this other exercises.

The second video is less detailed, but it will be very useful, if you decide to engage just in the house. The girl has a nice figure and lucidly explains everything.

To amplify the results

Home exercises to lose weight stomach and hips in collaboration with diets give good results in a short time. However, there are some nuances that may increase the effect of sport and reduce the time before getting results.

1. the good time for cardio workouts — in the morning before breakfast. For the movements they need energy, which is usually taken of the days menu. In the morning on an empty stomach and our body directly consumes the fat on the hips and abdomen;
2. exercises for slimming the abdomen should be intense, with the intensification of heart rate. Pulse — index indirect intensity. Thus, for example, for women age 30 and a resting heart rate of 65 beats per minute, the best heart rate for weight loss is 109 beats per minute, or 18 per 10 seconds. Calculate the optimal value of the heart rate is possible using the online calculator;
3. for weight loss you need to sweat it out. If you don't sweat, so they simply cannot change, and do exercise intensely: the good will not be;
4. exercises for slimming the abdomen should be performed step by step, on an empty stomach and don't drink the water. Power or cardio-training is usually accompanied by the consumption of large quantities of water, but not in this case. The water is frustrating gurgling in the abdomen, deflecting and not giving out alone.
5. miss the dinner, if you tonight. After the physical activity, the metabolism speeds up to an unprecedented level, and in this furnace burns anything that enters into the stomach. And if the stomach is empty, you consume the subcutaneous fat.

Exercises to lose weight stomach and hips

1. Classic and proven squat. Starting position – stand with your back set in a wonderful position and fasten the hands on the belt. The feet are shoulder width apart. Cower and pulling the hands, after return to the initial position. Follow the proper breathing – on the inspiration of the squat, as you exhale – lift. The number of repetitions – 15.
2. The twist. Starting position – lie down on the floor so that the loins had him firmly pressed. The legs bend at the knees and put your hands behind the head, the elbows were placed in different directions. It is necessary, during inhalation to detach from the earth on the head and the scapula, exposing the chin upwards, as if to try to give the surface of the ceiling. When you have reached the highest point as much as possible to stretch the area of life, and for 5 seconds freeze. After exhale and return to the initial position. You need to perform 12 repetitions. With the help of this exercise well you train the muscles recti of the abdomen.
3. Letter feet in the air. Starting position – need to sit on the floor and take the emphasis on the hands, relaxed. It is necessary to lift with your legs and not decoding them, draws in the air the numbers from 0 to 9. Breathe deeply and slowly. Repeat the exercise for 3 times after resting between each 30 seconds.
4. Tuk-tuk. Starting position – lie down on a hard surface, stretch your legs and hands. It is necessary to lift the legs above the floor, at a height of 30 centimeters in the air, and gently hit 3-5 times the feet of one another. Then slowly return to the initial position. Repeat the exercise 9 times.
5. Bike. Starting position – lie on the floor and put your hands behind the head, joined their closure. It is necessary to lift the legs at an angle of 30 degrees, and you can start to turn the so-called pedal the imaginary. An approach that lasts a minute. It is necessary to perform more repetitions with pauses of 2 minutes between them.
6. The exercise, carried out step by step with the help of a pillow. Starting position – lying on your back pull your arms upward. There is a need to pinch between the feet on a pillow, and with her drawing in the air circles, starting small and gradually before reaching the large. In the initial position return in the reverse order, from the grand tours for the little ones. You need to draw a minimum of 30 laps.
7. Updates. Starting position – lying on the floor, put your hands behind your head, elbows when looking in different directions, and bend the knees. Inhaling, raise the pelvis, so as to form a straight line with the knees. The maximum height of stand still for a couple of seconds and stretch all the muscles. After, exhale and, without hurry, return to the starting position. Perform 3 attempts.

8. The fire of a candle. Starting position – lying on your back to pull the arms along the body. There is a need to raise the legs relative to the floor were perpendicular and crossing in the air. The support should do that by hand. After three crossings of holding your breath, keeping your legs stretched out. Then return to the initial position, in the first place by lowering the basin, and after the legs. The breathing must be the right one – the entrance to the lifting leg, as you exhale reset. For beginners it is an exercise very difficult, then it will be sufficient to 5 reps, increasing the level of preparation, it is possible to increase this number to 15.
9. Roly-dong. Starting position – lie on your back and place the arms along the body. Need in the prone position the gun to turn in sitting, slowly bend forward until the fingers are not touching the stop. In the same way, without hurry, return to the starting position. Legs and shoulders while running to stay straight. The breath is repeated with the previous year – a rise on the breath, and to descend during expiration. News — Exercises For Slimming The Abdomen Pictures
10. A mermaid. Starting position – lie on your back, with the institutes for the head with the hands and the knees bent legs. You need the right foot to transfer through the left, and, lifting a bit of the torso, rotate to the right. For 5 seconds to stretch the whole body, and hold your breath. Then return to the initial position, and after 7 attempts to do the same exercise on the other side.
11. Gymnastics circle. For lessons can be purchased as a plain circle of metal, and hula-hoop, with the relative attachments, and of great weight. The weight of the casing must be in an area of 1-2 kg. If it is less, therefore, the effect does not appear, and if heavier, to accompany the classes will be bruises and lesions on his hips. After the acquisition of the housing you can start to rotate, first clockwise, after against. Here there is a full freedom of choice – the legs can be together and apart. Exercise with the circle will help you forget about these issues as springs, and fastenings of the skin, and even cellulite. In addition to all of this increases flexibility and agility, improves the functioning of the vestibular apparatus.
12. What is the most simple exercise from static discharges, but not for this less effective. Starting position – any. Exercises to do you can, also sitting at work. It is necessary, during the inhale to lengthen all of the muscles and involve the stomach, stopping it in this position for 10 seconds. After exhale and relax. After rest 30 seconds and repeat 10 times.

13. Exercise, cleaning the mess with the lower part of the belly. Starting position – lie down on your back with your legs outstretched, and follow-heel, head, shoulder and back were stuck to the floor and the hands interlaced behind the head. It is necessary to lift the left foot to form a 90-degree angle, stretch the lower abdominal muscles and associates to the left, the right leg. Stay still for a couple of seconds, and slowly return to the starting position, lowering first the left and then the right leg. Repeat the exercise 20 times.

In this moment, the network is more than enough, videobook with exercises to burn fat in the abdomen. You can safely do, and for him.

Necessarily, we must remember that in front of a complex of exercises for slimming the abdomen, there is the warm-up to warm up the muscles, if the exercise is independent and is not enabled in the town of complex. When you run the sport, training takes place at the beginning, and there is no need to further its possession prior to the lesson for the belly.

After you have mastered these exercises that you can perform at home, without spending the time and money for gyms, already after a couple of weeks you will see the first results, which are expressed in the decrease of the quantity of life, the more you exercise the muscles and the skin, the improvement of well-being and mood.

Enjoy each lived day and give others a brilliant smile and good mood!