They are focused on working direct and transverse muscles of the press, oblique abdominal muscles, the large pectoral muscles, the broadest muscles and natahovačů back. In addition to use the muscles of the shoulder girdle and trapezius muscles. In combination with proper diet and regular aerobic lots of removes excess fat deposits in problematic areas and form a relief belly.
Exercise for weight loss belly and hips for women
In order to remove the "folds" of the abdomen and hips, not only your intentions. Regular exercise, a balanced diet and rest — the first step on the road to a lean physique. In this article we will provide effective comprehensive training of the abdominal muscles, tells you about the correct technique of performing exercises for weight loss belly and hips at home. Girls and women can easily master this exercise. You only need a gymnastic mat. Regularly perform light gentle exercise for weight loss belly and sides of the house, and after a week, you can observe the first results.
SET OF EXERCISES FOR WEIGHT LOSS ABDOMEN AND HIPS
| Exercise | Sets | Repetitions/Time |
|---|---|---|
| Twisting on the floor | 3 | 15-20 |
| Reverse twisting | 2-3 | 15-20 |
| Oblique/lateral twisting | 3 | 15-20 |
| Planck | 1 | 1-3 minutes |
| Sidebar | 3 | 1-4 minutes |
Exercise for weight loss belly and hips: a complete description of the
Twisting on the floor
Exercise helps to exercise the upper part of the straight abdominal muscles.
Technique:
- Lie on your back, firmly press your back in the area of the lower back to the floor.
- Keep your hands on your chest, or put it on your head, do not sleep with your fingers (you can also fold the hands on the breasts, or to pull ahead).
- The legs bent. The legs are parallel and are spaced roughly shoulder width apart.
- Exhale, lift your torso, trying to reach out through your nose to the knees. In this above the floor rise of just shoulders.
- Linger in the top position for a moment. Then, immerse the case for a touch.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: the Chin must not touch the hull. The legs do not rip out from the floor. If you hold your hands behind your head, support their muscles of the abdominal (works only press). In the course of the entire run of the muscles of the press must stay tight (it's not worth it to relax the abs in the extreme lowest point).
Reverse twisting
Efficiently drawing up the lower region of the direct abdominal muscles, which gets smaller burden than its diameter and the upper part, in the implementation of the common twists and turns.
Technique:
- Lie on the floor or on the bench.
- Bend your legs at the knees at a right angle. Lift your legs so that the thighs were perpendicular to the plane of the floor. The hands are placed under your lower back palms down, or holding the edge of the bench. The shins — parallel to the floor.
- Straining the press, on the exhale pull your knees to your chest. Freeze in the extreme upper point. Pelvis slightly elevated above the floor or bench.
- On the exhale, smoothly lower the legs.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: throughout the exercise the muscles of the press remain tense. The difficulty of the execution can be regulated by bending the legs at the knees.
Set of exercises for transversely on fat loss
Oblique/lateral twisting
Efficiently drawing up the lateral abdominal muscles.
The technique of execution of exercises:
- Lie on your side, bend your legs at the knees and turn the lower part of the torso to the left. Buy your right hand behind your head. Place your left hand on your belly.
- As you exhale lift the sleeve at the expense of the oblique muscles on the right side of the abdomen, trying to reach the right knee to the right knee. When this muscles of the hands do not drag on the neck.
- On the second to secure the sars in the upper section, after which on the inhale smoothly descend to the floor.
- After the desired number of repetitions, perform the exercise for the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: While running make sure the spin is coming from the from the floor. For a better workout the oblique muscles for the ultimate point of the maximum contraction, a stronger strain of the muscles of the press.
Too much intense exercise the oblique muscles of the press lead to the undesirable for women the expansion of the waist. So it didn't happen, train press 2-3 times a week and alternate dynamic exercises (twisting) with the other (different kinds of exercises, "bar").
Planck
The static position of the torso helps to effectively exercise the muscles of the press, including the oblique abdominal muscles. Moreover, the loaded gluteus minimus muscles, thigh muscles, lower back and shoulder girdle.
Technique:
- Stand in the starting position for push-ups. The rest in the floor, the toes of the feet that is a little wider than shoulder-width apart.
- Then transfer the emphasis with the palms on the knees. Secure the body for 1-3 minutes (depending on training).
How many: 1-3 minutes.
Tip: throughout the exercise the torso must remain stable. Keep your neck straight (the chin should not touch chest), don't let the trough of the upper back, lower back and bend your legs at the knees.
Sidebar
Modified variant of the classic frames, in which instead of four points of support are used two (palm or elbow and the side of the foot). It is used for accented study of the lateral muscles of the abdomen.
Technique:
- Lie on your side on a flat surface.
- Take the emphasis on the elbow or palm of the outstretched hands (depending on your level of training). Neck, back and legs need to stretch along straight lines. Be careful that the body put to the side.
- Hold the balance at the expense of the distribution of the static load on the muscles of the shoulder girdle, printing, back and legs.
- Then change hands and perform the exercise on the other side.
If necessary, the load on the lateral muscles can be increased by adding a controlled failure of the middle part of the hull with the subsequent turning to the original position.
How many: 3 sets for each side, 1-4 minutes (depending on training).
Tips! At runtime do not allow the deflection of the middle part of the body. The elbow of the support hand should be placed directly under the shoulder joint. For the control of techniques to exercise in front of a mirror.
Exercises for quick weight loss abdomen and hips in the domestic environment: recommendations
Options training weight loss reduced to the exercises of two types: torsion and static load. Effective to burn fat deposits is possible only in compliance with the equipment and regular performance of in conjunction with proper nutrition.
Quickly remove the stomach and hips, need loading?
For the creation of a beautiful silhouette enough to perform the exercises with your own weight. The use of weights increases the hypertrophy of the muscles, which will result in adverse visual increase forms.
Contraindications curl
Training with a twist contraindicated to people with cardiovascular disease, lung disease and upper respiratory tract, the kidneys.
This exercise increases intra-abdominal pressure, so it can not do athletes with diseases of the gastrointestinal tract, gall bladder and liver.
In some cases, exercise may be contraindicated in rheumatism.
Who can't do the bar
Despite its simplicity and lack of additional weights, lamela has a high load on different muscle groups. Primarily the muscles of the abdomen, legs and back.
So, various types of moldings can not do athletes, who suffer from hypertension, as well as people with injuries to the back, spine and a pinched sciatic nerve. In addition, the bar is contraindicated in people with diseased joints or exacerbation of chronic diseases, as well as for pregnant women.