Exercises for quick weight loss abdomen and hips

The belly is a problem for all parts of the weight loss helena who desire to lose weight people. Fortunately, remove fat from the abdomen, it is not at all difficult with the help of diet and a complex of simple exercises. You can endlessly do the twist, swing the press, but without the diets for losing weight stomach and hips lose weight will not work. Proper nutrition — is a huge plus for achieving a result.

Warm-up

Any workout should begin with five minutes of warm-up. It can be a jump rope, hula hoop, running, and squats in place, sails into the hillside and so on. The most important is a good warm up your muscles and joints, disperse the blood and prepare mentally for the upcoming load.

Next we move on to simple exercises for weight loss belly at home. The first few weeks try to change the order of the exercises and do everything exactly according to the instructions. If you can't perform the desired number of repetitions, do not be discouraged. Through two — three exercises their master.

Exercise

Exercise 1: alternative from lifting legs.

Lie on the floor, with the spread under the blanket helena mat. The legs lift up, as shown in the photo. Then put down the left foot, without touching the lower point of the floor and lift it to a vertical position. Then do the same with the right foot and so on. Continue exercises for slimming the abdomen for a period of 45 seconds.

Train guests: the lower and upper abdominal.

Exercise 2: twisting, lying on the floor.

Accept the position 1, as shown in the picture above, your hands behind your head, legs bend at the knees. Then start twisting, alternately on the right and left side. In the top position of the exercise should be touching the palm of his hand on the back of the thigh. Shall be carried out on 20 times in each direction.

Exercise 3: continue to burn boca.

The following exercises for weight loss the hips is very effective and despite the apparent complexity of its execution, no work is done at home.

Take the first position, the right zika bend at the elbow and put to the right side. This exercise requires extreme concentration and tension of the muscles of the abdomen and hips. After the adoption of the correct location, start the movement of the waist up and down, trying to weaken the stomach at the lowest point. After 20 reps turn to the other side and do the same.

Exercise 4: the twists and turns in the direction of.

It is similar to the classic exercises on a press at home, but the complicated twists and turns in the upper point of the repetition and stillness of the hull. Excellent switch on the top of the abdominal and oblique muscles — i.e. those unhappy boca. The effort that is required to maintain the fuselage in a position at an angle of 45 degrees, which provide additional static load.

Take the starting position, hands in front of him as shown in the picture. Then begin to rotate the hull on the one and on the other hand, while holding a protective under the same angle towards horizon: 25 repetitions in each direction.

Exercise 5: the swing of the press raised legs.

Here we will train downhill and top of the abdomen, with the subsequent destruction of fat and weight loss. Effective enough exercise, carried out on the streamline trajectory of movement.

So, raise your feet up, assume position 1. Hands pulling in front of him and trying to 30 times the touch on its own feet, as shown in the picture. It's pretty simple.

Exercise 6: alternative to increase the feet.

Again, nothing complicated here, in terms of performance, but meet the first time the right amount of repetition can sadly not all. Pay attention to the torso and the legs were in one line and don't let the Pope to sag and touch the floor.

Exercise 7: lifting the torso and legs.

It is the most complex, but also the most effective exercise for weight loss abdomen and hips. Perform is possible in two variants: lying on the floor, as shown on the photo, either sitting on the bench. We are considering the possibility that you can perform at home, because the lounger is not at all.

Sit on the floor as shown in the photo. Is not help the hands during the movement, only have to help keep a balance. In the bottom position, keep your feet on the weight, without touching the heels of the sex.

For those women who want to achieve the most rapid weight loss advise, encourage each workout in the following form:

1. turn on your favorite music and songs they went behind, not intermittent;
2. stand on the floor and place your feet shoulder-width apart, and hands, grasp the belt (to form the letter f);
3. we begin vigorous alternative sails to the left and the right in the course of one song;
4. then, without a break to rest, press the cam to the chin and do rotational movements of the body right and left, so until the end of the song;
5. it is very effective exercises for slimming the hips, which you can carry out at the twenty or more minutes after an hour and 45 minutes separately.

These simple movements can be carried out after every training session and every second day, at least 7 times a week. The basic exercises we recommend that you perform through the day.

We examined the most effective exercises for weight loss belly and ears at the waist, which can be supplemented by you, in the process of learning and gaining experience.

Selection of video exercises

In addition to our system of exercises, there is a huge amount of video training. I chose for you the most optimal and efficient.

The first video very closely relates to our problem, is a leading professional fitness instructor, and perfectly knows his stuff. To some it may seem that has a wide waist, but trust me, it's from the performance of completely different exercises.

The second video is less detailed, but even so, it will be very useful, if you have decided to indulge just in the home environment. The girl has a good figure and clearly explains everything.

To amplify the results

Home exercises for weight loss belly and sides along with diet give good results in a short time. However, there are some nuances that may increase the effect of exercise and shorten the time to obtain the results.

1. the most good time to cardio exercise — in the morning before breakfast. To move they need energy, which is usually taken from the daily menu. In the morning stomach is empty, and our body directly uses fat from the hips and abdomen;
2. exercise for weight loss belly must be intensive, with an increase in heart rate. Pulse — an indirect indicator of intensity. So for example, for women aged 30 years and the frequency of the resting heart rate of 65 beats per minute, the optimal heart rate for weight loss is 109 beats per minute, or 18 per 10 seconds. Calculate your optimal value of the heart rate you can in the online calculator;
3. for weight loss need to sweat. If you don't sweat, it means that you just not finish and perform the exercises intensive: it's not good;
4. exercises for slimming the abdomen should be carried out on an empty stomach and drink in that water. Weight helena cardio training is usually accompanied by the consumption of large amounts of water, but not in this case. The water will be uncomfortable gurgling in the abdomen, a redirect and not give give the full.
5. miss dinner, if you engage in the evening. After physical exercise the metabolism accelerates to an unmatched level, and in this furnace burns anything that gets in your stomach. And if your stomach is empty, incurred by the subcutaneous fat.

Exercises for weight loss abdomen and hips

1. The classic and best squats. Starting position – stand up straight and lock hands on his belt. Feet are shoulder width apart. Need to squat and pulling with his hands, returning to the original position. We follow the proper breathing – to inhale squat, on the exhale – climb. The number of repetitions – 15.
2. Twisting. Starting position – lie down on the floor so that the shoulders were firmly pressed. The legs bend at the knees and raise your hands behind your head, bring your elbows were arranged in different directions. It is necessary, when you inhale from the floor head and shoulder blades, exposing her chin up, and as would try to get them to the surface of the ceiling. When reaching the highest point, how is it possible to a stronger strain of the guests passport, and on 5 seconds freeze. After you breathe out and return to the initial position. You need to perform 12 reps. Using this exercise well trains the direct abdominal muscles.
3. Letter feet in the air. The default position – you need to sit down on the ground and take the emphasis on the hands, which are cool. It is necessary to lift the united together the legs and not their decryption, draw in the air of the digits from 0 to 9. You should breathe slowly and deeply. Repeat the exercise 3 times, relaxing between each for 30 seconds.
4. A Tuk-Tuk. Starting position – lie down on a hard surface, pull the legs and hands. It is necessary to lift the feet above the floor, to a height of 30 cm in the air, and lightly hit 3-5 times the soles of the feet of yourself. Then slowly return to the starting position. Repeat the exercise 9 times.
5. Round. Starting position – lie down on the floor and hands behind your head, its their lock. It is necessary to raise the legs at an angle of 30 degrees, and you can start spinning the so-called imaginary pedals. One approach takes a minute. It is necessary to perform several repetitions, with a break of 2 minutes between them.
6. Exercises performed with the help of pillows. Starting position – lying on his back, his hands pull up. You have to hold it between the legs pillow, and with it drawing in the air circles, from the smallest and gradually reached large. In the initial position returning in reverse order, from big bikes to small. It is necessary to draw at least 30 circles.
7. - Ups. Starting position – lying on the floor, folding your arms behind your head, elbows while looking at various sides and bend your legs at the knees. Inhale, lift the pelvis, in education direct line from the knee. The maximum height of the freeze for a few seconds, and stretch all the muscles. After, exhale and slowly return to the starting position. Perform 3 reps.

8. The fire of the candles. Starting position – lying on your back, stretch your arms along the torso. It is necessary to lift the foot to to floor were perpendicular, and the cross is in the air. A foothold is to be done on the hands. After three crossing hold your breath, keep your legs stretched. Then return to the initial position, first the omission of the pan, and after the legs. Breathing should be correct – at the entry of lifting the legs, and on the exhale return to its original position. For beginners exercise is quite complicated, so will do 5 reps, increase the level of education it is possible to increase this number to 15.
9. Roly-poly. Starting position – lie down on your back and place your arms along the torso. You need a reclining position to turn into a sedentary, slowly leaned forward, until the fingers on the hands, not to touch the feet. In the same way, calm, return to the initial position. Legs and shoulders are in during the entire run remain equal. Breathing is repeated from the previous exercise – climb on the inhale and fall on exhale. News — Exercise For Weight Loss Belly Photo
10. Mermaid. Starting position – lie down on your back, with the opened up behind his head with his hands, and bent at the knees legs. You need the right foot to move using the left and a little lifting of the trunk, turns to the right. For 5 seconds, strain the whole body, and hold your breath. Then return to the original position, and after 7 repetitions perform the same exercise on the other side.
11. Gymnastic hoop. For training can be purchased as a conventional metal hoops, and hula-Hoop, with a variety of attachments and a large weight. The weight of the hoop should be in the district 1-2 units If it will be less, then the effect will appear, and if they are heavier than accompany the lesson will be bruises on the hips. After obtaining the circular you can start to twist it, to start clockwise, then against. Here is present complete freedom of choice – feet they may be both together, so far apart. Occupational goals help you to forget about such problems as loose in the stretch marks of the skin, and even cellulite. Plus will increase flexibility and agility, improve the work of the vestibular apparatus.
12. The simplest exercises of static, but no less effective. The default position – any. Exercises can be performed, even when sitting at work. It is necessary, when you inhale to stretch all the muscles and draw in your stomach, lingering in this position for 10 seconds. After the exhale and relax. After resting for 30 seconds, repeat 10 times.

13. Exercise, cleaning all the unnecessary lower part of the abdomen. Starting position – lie on your back with stretched legs, and see to it that the heel, the head, shoulders and loins were firmly pinned to the floor and hands linked behind your head. You need to increase your left leg to a 90 degree angle, stretch the lower abdominal muscles and attach to the left on the right foot. Freeze for a few seconds and slowly return to the initial position, the drooping first the left and then on the right foot. Repeat the exercise 20 times.

It is currently in the network more than enough videobook with workouts to burn fat in the abdominal area. You can feel free to engage and after it.

Definitely need to remember that before a complex of exercises for slimming the abdomen, which takes place always warm up to warm up the muscles, if performance is separate and not included in the total complex. In the implementation of the same common workouts, the warm-up is carried out at the beginning, and is needed to further its implementation before the exercises for the belly.

After mastering these exercises that you can perform at home without spending time and money on the gym, already in a few weeks they will be noticeable the first results that put it in the reduction of volume in the waist, the more fit the muscles and skin, better feelings and mood.

Enjoy in each lived afternoon and give the other a radiant smile and good mood!