12 best exercises for the hips and belly

Up to now, most of the women who have to face such a problem, as the extra fat on the sides and in other parts of the body. This is because in the modern world there is a great variety of products with harmful additives that not only violates the metabolism, but also lead to obesity.

exercise for weight loss belly and sides

Your attention provided a variety of exercises that will help tighten up the sides and remove the folds of fat.

7 weight loss exercises the sides and belly without sports equipment

It should be understood that to remove the excess fat from the sides of the need not only physical, but also a special diet. Need to give up flour products, sugar containing fast carbohydrates and fats, fatty dairy products, sausages and food containing preservatives.

metabolism, drink water 1.5 to 2 liters per day.

Before you go on a diet, consult with a doctor!

Before these exercises you must warm up 10 minutes. Warm-up not from the top down. In particular, it is necessary to pay attention to that part of the body, will train.

Exercise 1 – press on the lateral abdominal muscles:
  • Place the Pillow on the floor and lies on this page.
  • One hand pull the front of it, You will be stopped.
  • The other hand, for the head so that the elbow, looked at the ceiling.
  • At the same time begin to lift your torso and legs up, then down. When lifting the body, breath, lower – exhale.
  • Download side abdominal muscles 10 times in 3 sets.
Exercise 2 – press on the abdominal muscles rectus:
  • Lie on the floor on your back.
  • Hands behind the head.
  • When you inhale begin to lift your torso when you exhale – let.
  • If you want to do this exercise, you need to with a rounded back, the twisting of the stomach.
  • When raising the body must make a loud exhale.
  • Do not rush, you feel how the abdominal muscles.
  • Press it about 10 times in 3 sets.
Workout 3 – Rotation on the floor:
  • Lie on the floor on your back.
  • Place the hands on the sides perpendicular to the body.
  • Bend your legs at the shins and lift with them.
  • Begin to lower the knees to one side then to the other.
  • For the complication you can put between the knees of the ball or a book.
  • Repeat this exercise 10-15 times per 3 sets.
  • Twisting run before the burning sensation in the muscles.
exercise for weight loss belly and sides of the twist Exercise 4 – The-Mill:
  • Starting position – feet shoulder width apart, back straight.
  • The exercise is performed with straight legs and arms.
  • Lean forward and swing first to one side down, then the other.
  • During the workout, and keep breathing
  • Run the mill about 20-fold in a few approaches.
Exercise 5 – Bodyflex:
  • Sit on the floor and bend under her knees. The back should be straight.
  • When you inhale lift the left arm up and bring it on the right side, hold for a few seconds, when you exhale – return to its original position. You should only feel a stretch to the sides.
  • Repeat this exercise with the other hand.
  • Drag repeatedly, alternating hands.

Plus this exercise is that when you run You are training not only the sides but also the development of the flexibility of the spine and the legs.

Exercise 6 – Desk:
  • Place your elbows on the floor. Take this position, keep your body perpendicular to the ground.
  • The back is straight, legs are straight, head level with spine.
  • In this position try to hold for about a minute.
  • For a long time, can increase the
  • Not to worry, that the whole body is shaking, because this workout includes all muscle groups.
  • When you run the bar not lower the pelvis and hold on exactly to the end of time.
Exercise 7 – Side plank:
  • Lie on the floor on one side.
  • Rest one hand on the floor.
  • The other hand, for the head.
  • When inhaling, lift your pelvis off the floor and raise to the highest point and be a little late.
  • When you exhale, the pelvis down.
  • Do the side plank for 20 times, changing sides.

5 Exercises from the fat folds on the sides — to carry sporting equipment

Exercise 1 – Rolls on an exercise ball:
  • Put the exercise ball on the floor.
  • Stand with your back to the gymnastic ball.
  • Palms down on the floor shoulder width apart, and feet lay on the ball.
  • Back as well as legs must be straight.
  • Slightly bend your knees and roll the ball to the side, then the other.
  • Repeat several times rolls
Exercise 2 – Bends with dumbbells:
  • Take in both hands a dumbbell weight of 2 kg and more.
  • Starting position – feet shoulder width apart, back straight.
  • Start, to stretch one hand with the dumbbells to the side of the down, go back and lean the other way. To the slopes a few times.
  • Over time, the weight of the dumbbells you can change.
  • This exercise can be performed with one hand and tilting the body away, on the other hand, has for its head.
Exercise 3 – body Turns with the stick or stamp:
  • Pick up a stick from the wood or the fingerboard. If you implement the workout at home, and you're such a sporting event, you can use the MOP.
  • You sit on a chair or bench. Keep your back straight.
  • Get the ball to the back.
  • Start turning the body in one direction, to its highest point and then in the other.
  • Repeat this exercise several times.
exercises for a flat stomach Exercise 4 – Torsional wrap
  • The heavier the device, the more effectively clean the page.
  • For this task, you should take the Ring. A good alternative is to wrap the challah Ring.
  • Twist the Ring in 10 minutes. More time may be increased.
  • Torsional Hoop or hula-Hoop can appear bruises on the sides — so before you start wear tight clothing that will be comfortable to turn.
Exercise 5 – torso Twists on the disk
  • Stand on the disk in addition to the Swedish wall or a chair to avoid falling.
  • Keep your back straight, keep your hands on the chair or the Swedish wall.
  • Start rotating your body left and right at a medium pace. The legs are to go in one direction and body in another.
  • When turning you should feel working the side abdominal muscles.

If you want to remove the side fat is not so difficult, the main thing – that the regular implementation of these (and many more) exercise, eat right and lead an active way of life.

Weight loss sides – and not only — they also contribute to a smoother running, stretching exercises and swimming.

21.08.2018