10 best exercises for losing weight belly and hips

The content of the article

• Hip Slimming Exercises
• Squats
• Side lunges
• Climbing stairs
• Deadlift on one leg
• Effective exercises to clean your stomach
• Strap
• Scissors
• Bike
• Twisting
• Leg lift

Diet is the main tool for gaining a slim figure, but not the only one. Without exercise, limiting the diet to reduce volumes helps poorly. To burn fat, improve body quality, you need to do fitness, be sure to give a double load to the most disturbing areas.

Hip Slimming Exercises

To burn fat, tightening contours requires aerobic exercise (cardio). Strength training aimed at strengthening, building muscle. Slimming your hips and the whole body is ideal for running. Due to the strong increase in heart rate, it activates metabolic processes, improves heart function. If running is contraindicated, walking at a fast pace is suitable. Both load options – this is a warm-up in front of the main complex.

Exercises for weight loss of the abdomen and hips are the core of the lesson. It is recommended to perform them in the format of interval training: 2 minutes of high load, 30 seconds of rest, then all over again. In 15 minutes of such an activity, as much is burned as in an hour of running. If the girl does not plan to build muscle, in the end she should do a hitch – stretching the zones over which work was carried out.

Squats

There are no more popular exercises for weight loss of the abdomen and hips, swap buttocks than this. If the squats are performed correctly, almost all muscle groups of the legs will be involved, press, back are strained. The main emphasis is on the back of the thigh. For those who are losing weight, the exercise is best done without additional weight (barbell) to exclude muscle growth.

Basic option:

1. Legs shoulder width apart, feet parallel, arms extended in front of you.
2. Squat slowly, tilting the body forward, keeping your knees out of the toe line.
3. When the hips reach the parallel with the floor, rise back, straining your buttocks (pushing yourself with them). Repeat the exercise 16–20 times, do 2-3 approaches.

Other options:

• Squats in the plis – with toes apart to the sides. The knees look there, the back remains flat. Buttocks, muscles of the inner thigh are loaded more. The number of repetitions – as for a classic exercise.
• Squats in 1 leg. Stretch the left one in front of you, bend the knee with the right, sinking as low as possible. Hands forward, the body is slightly inclined. Alternate legs 8-10 times.?

Side lunges

By the principle of influencing the body, this exercise is similar to squats, it also quickly helps to lose weight in the legs. The main load is given to the muscles of the buttocks, but the back and front surface of the thigh are added to them. For knee problems, lunges are often contraindicated, especially with extra weight. Be careful when doing the exercise..

Equipment:

1. Starting point – as for squats: legs are widely spaced, feet are looking in one direction, hands are pressed with elbows to the sides.
2. Transfer weight to the left leg, bend the knee. Do not let him go beyond the sock line. Bend your back a little, keep your right leg straight – feel the muscles stretch.
3. Return to the starting point, repeat the exercise from the other leg. Do for every 12-16 repetitions.

Side steps with elastic band at the ankles

This simple exercise for the buttocks and thighs is based on overcoming resistance. The rubber put on the legs pulls them together, to step to the side you have to strain the internal muscles. The main nuance is to make resistance not with the ankle, but with the hip so as not to damage the ankle.

Equipment:

1. Put elastic tape on the ankles, place the feet at a distance of 20-30 cm from each other.
2. Keeping your knees slightly bent, take a step to the right and the console, without letting your feet touch. Repeat these steps to the left. The stronger you breed them at the step, the greater the load on the muscles.
3. Perform 10 repetitions in each direction 2-3 times.

Climbing stairs

This is a fat burning workout that improves the functioning of the heart and blood vessels, tightens the back of the thigh, buttocks. Perform the exercise in sneakers with good cushioning, especially if you plan to do it at a fast pace – this will reduce the load on your knees. Climbing the stairs, put the whole foot on the step so as not to pump eggs. Jog upstairs, go downstairs with a simple step. Give this exercise 5 minutes a day..

Deadlift on one leg

Here, the load falls not only on the hips and buttocks, but also on the muscles of the cortex that hold the pelvis and spine. Deadlift requires monitoring the balance, and it is achieved when the back and press are in tension. Exercise can be performed with your own weight or with small dumbbells of 2-4 kg.

Equipment:

1. Stand on the right foot, bring the left back, touching the toe of the floor. Keep your hands down.
2. With a flat back, lower the body while raising the hind leg while bending the support knee. Stretch your left hand to the floor.
3. When your chest is on par with your hips and you feel your hamstring stretch go, slowly begin to return to your starting point.
4. Do 8-10 repetitions at a moderate pace on each leg.

Effective exercises to clean your stomach

Reducing the waist and getting rid of body fat in this part is difficult for women due to genetic characteristics. Only professional athletes can have a perfectly flat stomach with embossed muscles, but everyone is able to tighten it beautifully. This requires 3 cardio workouts (running, aerobics) every week, a set of exercises for deep abdominal muscles.

Strap

The most effective way to remove fat from the abdomen, tighten your arms, thigh area, strengthen your back. The classic plank is a static exercise that requires you to keep the body parallel to the floor for a certain amount of time. Palm emphasis, half-fingers. The minimum period is 30 seconds, gradually it is brought to 90-120. If you want to enhance the fat burning effect and increase the load on the muscles, complicate the exercise.

Options:

• Hold the bar with an emphasis on your hands for 30 seconds, then go to the elbows for another 15 and return to the starting position also for 15.
• Move from the palms to the elbows and back for a minute 6-12 times.

Scissors

Classic version for hips and abs:

1. Lying on your back, press your lower back to the floor, pull your stomach.
2. Raise your legs by 15–20 cm. Begin to breed them, cross each other at a moderate pace. If your lower back is trying to bend, place your palms under it..
3. Do the exercise continuously for 20-30 seconds. Lower your legs, count to 5 and do all the steps again. Do it 10 times.

Complications for the buttocks:

1. Take a starting position lying on your back.
2. Raise your legs 10 cm above the floor, begin to move each of them up and down in turn, simulating the course of the scissor blades.
3. Perform the exercise 10 times for 30 seconds each.

Increased load on the press:

1. Lying on your back, raise your legs vertically so that your feet look at the ceiling.
2. Start spreading apart and mixing, crossing at the ankles, at a fast pace.
3. Do it in a minute.

Bike

A simple but effective exercise that helps to lose excess from the abdomen and sides, strengthen the muscles of the hips. It is performed without stopping from 30 seconds to 3-5 minutes, until there is a burning sensation in the press area. If the classic format looks light, you can put weight on your feet.

Equipment:

1. Lying on your back, tear your shoulder blades off the floor, put your hands behind your head.
2. Raise your legs, begin to simulate the rotation of the bicycle pedals. One should bend, and the other should straighten completely.
3. With each movement, stretch your elbow sideways to the opposite leg. If the right one is bent, the left hand goes to it, then vice versa.

Twisting

The classic version of the rectus abdominis muscle:

1. Lie on your back, put your hands behind your head, bend your legs at the knees. Footsteps on the floor.
2. Start lifting the body, rounding the back. Stretch your elbows towards your knees. Slowly fall back.
3. Perform twists 30–35 times at a moderate pace.

Option for the lower abdomen and deep abdominal muscles:

1. In the same starting position, press the shoulder blades to the floor, arms extend along the body.
2. Lift legs upright, bend at the knees.
3. Start tearing the pelvis off the floor, trying to isolate the lower back. Do 20-25 times.

Leg lift

An indispensable element of a workout for losing belly, which helps at home to quickly drive away body fat from the lower zone. To add a load to the inner part of the thigh, you can hold a gymnastic ball (16–20 cm in diameter) in your feet and squeeze it when lifting. Perform 20 reps 2-3 times.

Equipment:

1. Lying on your back, press your lower back to the floor, stretch your arms to the sides.
2. Tightened and gathered together legs raise up to 45 °, lower back. Exercise at a slow pace.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.