What exercises are effective for losing weight belly and hips at home

Everyone loves beautiful and slender bodies. We always envy a handsome man of athletic figure. Don’t blame everyone for genetics. Man creates his body!

This article describes the most popular and effective weight loss exercises on the abdomen and hips.

Anatomical features of the muscles of the anterior surface of the abdomen

Before moving on to exercise, you need to know the main anatomical features and functions of the muscle groups on the abdomen and hips. The rectus muscle is located along the white line of the abdomen.

This muscle is responsible for the well-groomed abdominal cubes. On the side of the rectus abdominis muscle, the external and internal oblique muscles lie on top of each other. It is the study of these muscles that will enable the reduction of the waist and the removal of unnecessary "ears" over jeans.

Important to know!

Every workout necessarily starts with warming up and warming up the body. This will speed up the body’s metabolism (metabolism) and prepare the muscles for training.

Warming up is very important as it prevents injuries. You just need to spend a few minutes and do:

1. March in one place, high lifting thigh 45-60 seconds. Better to do it at maximum pace.
2. Run in place for 1-2 minutes. The simulation of light running will speed up blood circulation throughout the body.
3. Swing your arms in front of you until you feel warmth in your shoulders.

Abdominal weight loss exercise

Everyone pumped their bellies once and dreamed of dice. Unfortunately, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and its desired pace and technique.

The mistake of the person choosing the press exercise is to choose a more complex and imaginative exercise. This is wrong, because sometimes the simplest and most famous exercise has a better effect than two new ones.

So here are the exercises you need to do to lose weight on your stomach:

1. Turns the torso on the floor.Lying on your back, put your hands behind your head. Lift your legs in the air and bend them at the knees. In this case, the hips should be vertical. As you exhale, raise your elbow 12-17 times toward the opposite knee. This exercise involves the lateral abdominal muscles.
2. Hull twisting.Lying on your back, bend your legs. Hands behind your head. On your exhale, pull your shoulder blades off the floor, keeping your elbows to the side. Lift the shoulder blades by rounding the back. Do 15-17 reps. Then hold the torso in a bent position for 20-25 seconds. This supplement will enhance the effect of exercise and speed up the weight loss process.
3. Trunk risers and curls on the bench.You need a bench or chair for this exercise. Lying on your back, place your lower legs on a chair. In this position, the knees should be directed upwards. Hands behind head, elbows pointed to the side. Lift your shoulder blades off the floor, keeping your elbows in position. After 20-30 repetitions, continue the exercise by twisting, touching the left knee with the left elbow and the right with the left elbow.
4. Raise your legs on the bench.This exercise involves the lower rectus muscles of the abdomen (lower cubes). To begin this exercise, sit on the edge of a chair or bench. Put your hands on your back. Place your feet straight in front of the floor. Lift your legs by bending them at the knee joint, trying to get your knees to your shoulder joints.

A set of exercises for losing weight on the abdomen, hips, hips and buttocks

Effective weight loss exercises on the abdomen, hips and legs look like this:

1. Lizard.The exercise uses the muscles of the abdomen, buttocks, back and, to a lesser extent, the arms. I sit on the floor, arm behind. Raise your buttocks as high as possible above the floor, bending at the back. In this case, the head is tilted back. Keep your legs upright. To make the exercise easier, you can move your arms away from your buttocks, but it’s worth noting that the closer your arms are to your buttocks, the more your muscles tighten.
2. Scissors.Sit on the floor with your back straight. Hands resting behind. Raise your legs 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, spread and lower them for 15-25 seconds. It is advisable to perform the exercise with the back in a position of slight backward tilt. This will give maximum stress to the problematic muscles of the abdomen and hips. The lower the slope of the back and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Raise your knees in a supine position.Training involves the muscles of the torso and lower extremities. Standing in a supine position (standing is like in a push-up exercise), the back is straight, lift each knee in turn into the abdomen as much as possible, first aiming at the eponymous shoulder for maximum number of repetitions. Then on the opposite shoulder, the maximum number of repetitions.

Exercises with sports equipment are rightly considered more effective and interesting to perform.

Hula hoop watches are suitable for girls of any age. They are very easy to apply and are very effective even at home.

No need to buy expensive gym equipment for torso and hip muscle training. Just buy a gymnastic hoop or tights and do the exercises systematically below.

1. Slopes.Basic exercise that activates the oblique muscles of the abdomen, external serratus and intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the figure's silhouette more athletic. Leaning forward should be performed with a perfectly flat back. This will tighten the muscles along the spine that are responsible for maintaining your proper posture. Execution: standing on the floor. Legs slightly apart. Straight arms hold the hula-hoop above the head. Trying not to move the pelvis, we lean in all 4 directions. 12-17 reps in both directions.
2. Rotates.This exercise emphasizes the load on the oblique internal and external abdominal muscles. Because you need to keep your pelvis still, the muscles of your buttocks and hips are involved. Put your feet wide. His hands hold the hula-hoop in front of his chest. Without moving the pelvis, on account 1 we turn to the right with the hoop, on account 2 - to the starting position. We do not swap sides. First do 13 reps in one direction and then the same number in the other direction.
3. Swing your legs. This exercise uses the maximum number of muscle groups: muscles of the back, legs, arms, abdomen. Execution: standing on the floor. Hula-hoop hands up. Trying to keep our backs still, we swing our legs 60-90 degrees forward, sideways, backwards. Strikes alternately for 12-22 reps in both directions.

The next exercise is with dumbbells (at home, dumbbells can be replaced with any heavy thing of the desired weight).

Squats are the best exercise to load the gluteus and thighs. Take the dumbbells in your hands. From a standing position, step forward with your right foot. And we sit so that the left knee touches the floor, and the angle at the knee joint of the right foot was at least 90 degrees (this is a safe angle when loading the knee joint). Repeat in order for both legs 13 times.

Next, we start with the ball. The best exercise with the ball, which trains all the muscle groups in our body, is the “Plane on the Ball”.

During this exercise, the muscles of the buttocks, abdomen and back receive a heavy load. It will increase body tone and definitely improve your mood, because boredom is definitely not exercise.

Plane on the ball: Place the ball on a flat surface. Lie on your stomach on the ball, keeping your hands and feet on the floor.

Once you feel comfortable, try lifting your arms and legs off the floor at the same time. In this case, it is important that the entire torso and limbs are at the same level. We hold this position for about 30 seconds.

Breathing exercises for losing weight at home

1. Diaphragmatic breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents spasmodic reactions from excessive exertion. Fulfillment: When inhaling, protrude the abdomen, while exhaling, pull the abdomen into you, expelling air from the body.
2. Vacuumis ​​a versatile exercise to increase the strength of your figure, as well as to reduce the waist. This action can be performed not only at home, but at any time at work. It is done in a supine position, standing, sitting, and also on all fours (the most difficult option). The technique is quite simple. We occupy the desired position. We inhale and as we exhale we draw in the stomach, holding our breath for a few seconds in the initial phase. Start classes once a day and increase the number and duration as desired.

Tips from trainers and nutritionists for effective weight loss on the abdomen

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are immediately deposited right there for some reason.

To stay fit and look attractive until the spring-summer season, you need to start training at least 4-6 months in advance. Our body is not able to lose weight in a certain area.

We lose extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include strength and aerobic exercises for the whole body.

And at the end of the workout, do targeted exercises for problem areas. It is best to do trainings several times a week for an hour and a half.

Try changing your diet to increase the effect of exercise. 2 hours before training, it is better to consume complex carbohydrates (cooked cereals) and protein foods (cooked meat, eggs) 90 minutes after exercise.

Drink more plain water, during and outside of your workout. Reduce your consumption of flour and sugary foods.

Try to avoid soda and sugary drinks. Move your main meal to the morning.

You can lose weight! If you really want it, happiness will always be with you. Love yourself, and others will fall in love with you!