If a large rounded hips and buttocks is now more in vogue, then the belly and hips remain the problem areas girls who want to have a sophisticated silhouette. On the eve of holidays, the question of how to lose weight fast on your stomach and hips is worth more than desperate, because any time even the most beautiful dress that will look not so noticeable with a big belly. Well will try to cover all the nuances of this problem and provide efficient tips that will help you quickly lose weight not only in the abdomen and hips, but form a refined waist. According to the council, and meet the below listed the most effective exercise for weight loss belly and hips at home, you will be able to get rid of the so-called rescue circle, well and how quickly you will be able to lose weight in this area, depends on your on and, of course, is the initial volume.
Before giving tips, and give examples of exercises that will help you get rid of fat in the abdominal area and the hips, it should be noted that to lose weight only in one particular area of the body is simply impossible. Can be done just more emphasis on the problem areas in our case belly and hips, in which accumulated an excessive amount of fat.
And so fat, in one of the articles we have already raised the topic of fat, but maybe it's worth repeating, because some of the misconceptions firmly stuck in the heads of many, who want to lose weight. Why many believe that the exercise that uses the abs may help to burn fat on the abdomen, in addition, believe that if you have some weight, the effect will be stronger. It is an absolute myth, it really will pump the muscles of the abdominal, but on reducing the fat in the abdominal area affect to a small extent, the bole of it to do the exercises on the press with the extra weight, your muscles will grow and the abdomen more convex. I will say even this, that exercise for weight loss the abdomen can be achieved only 20% of the total effect in the form of a reduction in body fat in the abdominal area, that I have a flat stomach, it is necessary to apply a series of measures, about which we will talk about below.
And now yet another misconception about the fact that the slopes with dumbbells will make your waist a sleeker and burn fat in this area, it is nonsense! This way, you will escalate the muscles, and your waistline will be just visually wider while already and do sails, then only without any additional weight.
Nutrition for weight loss abdomen and hips
The first thing you need to pay your attention and change, it is, of course, the daily diet, without correction, that even the most effective exercise for weight loss belly become ineffective. About proper nutrition, counting calories and similar things have already been said, is not small, however, it is possible to draw attention to the basic rules of nutrition, in which you can lose weight and reduce the volume in the abdominal area and hips.
- try to reduce the use, and it is better to completely exclude from the diet, and even time of weight loss quick carbohydrates (sugar and foods that contain them in their composition, pastries, etc.);
- try to prepare meals with lower content of salt, because salt retains water in the body, which is manifested by swelling;
- eat small portions (up to 200 gg) 4-5 times per day;
- do not ignore water balance, drink at least 1.5-2 liters of clean water a day, this will speed up the metabolism, which in turn will have a positive impact on the process of weight loss in the abdominal area including;
- replace fat varieties of meat and fish on the low fat. Lean meat: chicken, turkey, beef, veal, rabbit meat. Low-fat varieties of fish: hell, Pollock, carp, perch, Pollock, carp, mullet, pike, cod, bream, flounder;
- as a way of cooking, to give preference to fried, cooking, fighting, cooking on steam.
Rules to carry out home exercises for weight loss abdomen and hips
- The most effective time to exercise for weight loss belly and hips at home is the morning, when you haven't had time for breakfast or after 2-3 hours after the morning meal. Just at this time the body is much more intense burns fats, without the so-called "make-up".
- If you want to exactly lose weight on belly and hips, then do not forget about the different weights, all of the home exercises for slimming the abdomen and the hips should be performed only use the weight of your own body. In the opposite case, you can escalate the muscles, that it will give visual volume increase.
- For that to achieve results, it is necessary to follow a regular regime of exercise, not allowing longer breaks. In addition to doing home exercises for weight loss abdomen and hips to regulate the intensity of the exercise and giving concessions to sense of light fatigue.
- Alternative exercises for weight loss belly, cardio load, this combination is able to rid you of excess fat in the abdominal area is much faster. As well it is necessary to alternate exercises with different amplitude execution.
- For what I'd lose weight on belly and hips enough for 2-3 workouts per week, for one job choose 3-4 exercises, and follow them one by one on the three approaches, every exercise of which should consist of 25-30 reps.
Hoop for weight loss belly and hips at home
One of the most affordable and effective ways to remove fat from the abdomen and form a beautiful and slim waist in domestic conditions is the hoop. Because, you know, the hoop effect on the process of weight loss and is possible by means of a circular to remove the stomach and hips? During the rotation of the circular you use and maintain the tone of the muscles of the abdomen, back, thighs, buttocks as well as calves. But you not only do the muscles, during exercise the goal, you burn calories, as well as increase the blood circulation in the abdomen and speed up the metabolic processes in general, which leads to the active burning of the stored fat. In addition, using a hoop for weight loss belly, so as you get rid of cellulite in this area. At first glance it's pretty simple, you slice it you wrap and reduce the volume of the waist, get rid of the belly and sides, but when faced with weight loss using a circular, raises a number of questions that we try to find the answers.
What wrap better and more effective for weight loss?
If you are a beginner and you still have to learn to rotate the hoop, before you start actively using it for weight loss, it is worth it to buy a hoop more light, for example, aluminum (hollow inside) or plastic. So you will be able to more quickly learn how to perform the technique and burn calories. Once you hone the technique of execution, you can use more than weighted hoops or, for example, in the already purchased aluminum (hollow) to fall asleep sand or peas, in one word everything what comes to your mind is the main goal of weight. The weight of the wrap (from 1.5 to 3 kg), will help you lose weight in the abdominal area and slightly modify the contours of the waist.
For what I'd lose weight in the abdominal area, get rid of bulging hips and cellulite reduction in this area, give preference to the Hoop. This wrap has on its surface massage balls, which can cope not only with the fat in the abdominal area, but also annoying cellulite.
When buying a circular sure to look for it, that would wrap comes to your growth, to stand up straight, wrap, put on the ground in front of you and attach it to the body, the upper edge of the hoop should reach to the level of your lower ribs. Just buying a wrap, make sure that the entire surface is smooth and has no chipping and other defects. When buying a massage hoop, make sure that embedded into the surface of the circular balls were soft and revolves around its axis.
How to properly and how much to twist the hoop, that would get rid of the abdomen and hips?
In the initial stages of start to spin the hoop for 5-7 minutes for one profession, with each new cast gradually increase the time to 45 minutes. Another main aspect that must be taken into account is the time when you can start to twist the hoop, and that two hours before or two hours after a meal. Otherwise, you can cause massive damage to his health.
What would remove belly fat using a circular, you need to properly twist, this is the reason, a twist, and not catching falling for this it is necessary to do the rotational movement of the lower torso with a small amplitude. Legs keep shoulder-width apart or slightly wider, slightly bend in the knees. Abs and lower back all the time hold you in suspense. Turn the hoop should be in a clockwise direction, without sudden movements, which would not pinch your lower back. Don't be discouraged if right fails, twist the hoop, after a long time, believe me, the technique of correct execution will come with time. During class wickets attention to breathing, it should not be intermittent. Proper breathing helps to speed up the metabolic processes, which subsequently will accelerate the burning of fat.
Exercise goals for weight loss abdomen
The study revealed the three most effective exercises that will help you get rid of the abdomen, you can perform one after the other exercises for one profession or perform is in the complex, so the training more varied. However, do not forget that in the early stages you still better carry out normal turnovers circular and only after achieving good technique to go to be effective and challenging workout goals.
- Exercise goals "Yoga spin"Stand up straight, feet together, arms bend your elbows at your fingers tapping to the lock on the back of the head. The elbows in the hands. Spin the hoop, so smooth circular movements (with small amplitude) from side to side. Make 88 rotation in one direction and 88 of the rotation on the other side. One of the main aspects of this exercise is breathing, try not to exhale for a few seconds hold your breath and maximum draw belly. In the initial stages of perform 2 repetitions on both sides, with each next exercise, increase the number of repetitions to 7.
- Exercise goals "Rotation of the planet"This exercise is a little more difficult, place your feet slightly already shoulder-width apart, hands buy behind your head. Start to spin the hoop counter-clockwise, make a few turns the goal, after which by yourself, begin to slowly rotate around its axis in relation to the goal (right). Perform 10 turns to the right and 10 on the left.
- Exercises for the abdomen "Heavenly arrow"is a Pretty complex exercise, which will help you to remove belly fat using a circular, requires good physical preparation and a developed sense of balance. Your body should resemble an arrow of hours, feet together, rise up on your toes (in socks), hands above your head and palms. In just such a pose spin the hoop, while the speed of execution of exercise is not important. Perform the exercise for 10 minutes.
- Exercise is as well quite complicated, but it is very effective in the fight with a big belly. Secure the position of the legs together (tightly pressed), hands behind his head. Rotate the hoop for 5 minutes in one side and 5 minutes into the second, when the legs must remain fully immobile. Works only the axis of the pelvis.
Remember that you should get rid of the abdomen with the help of hoops, it is necessary to ensure regularity in your training and of course to guard the food. It is not recommended to use the hoop in the period of menstruation, pregnancy in any stage, the postpartum period, as well as in diseases of the liver, the kidneys and inflammation of the ovaries.
If the exercise of the wicket for a flat stomach is not enough or you just want to variety in your workout and alternate the load on different zones of the abdomen, we bring you the most effective exercises for weight loss belly and sides, which you can easily perform at home. This is not a standard twisting and exercises for the press, because even no way will affect the fat of the multitude in the abdominal area, but just pump abs, is exercise, which really will be able to burn body fat. You can choose to exercise some exercise, or to their discharge in the proposed order.
Exercise for weight loss belly
Holder for a flat stomach. Starting position: come down on your knees, palms rest on the floor, his head down face to the floor. Then pull the belly, straining the muscles of the press, the pan curl on themselves, after which to descend to the bent elbows in the hands. Your elbows should be directly under the shoulder joints. Hold this position for 30-60 seconds, constantly pulling the abdominal muscles. Then, straighten your legs, moving in the classic bar on the elbows, and hold this position for 6-8 accounts. Then descend to your knees and pull forward stretching my muscles. Repeat the exercise 3-5 times.