A sedentary lifestyle and unhealthy snacking manifest in the form of unattractive fat deposits on the sides and abdomen. The body is unable to lose weight in some parts of the body, so sports activity is necessary for all muscle groups. Exercises to lose weight in the abdomen and hips are performed in combination. The best results can be achieved by eating a healthy diet and doing aerobic exercise at the same time.
How to get the maximum effect?
Dropping excess fat in places like the hips and belly won't work quickly. These are the most difficult parts of the body to train, so it will take about a month to get visible results from regular physical activity. This is the optimal time for the body to get used to the new regimen and develop healthy habits. In this case, the beautiful figure will last a long time.
If weight decreases intensely, this indicates a loss of muscle and water, not fat. This situation can lead to exhaustion.
If the problem is not that acute and you need to get rid of 3-4 extra pounds, you can do it in 2 weeks. The main condition is compliance with sport and nutritional regimen.
The mistake that most beginners make is focusing on problem areas.But weight loss usually occurs from top to bottom, starting from the face and gradually moving towards the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a set of exercises with a load on the whole body, including:
- cardio training;
- strength exercises;
- fitness;
- aerobic exercise.
All this will help in a short time to get rid of excess fat on the hips and tone the abdominal muscles.
Training rules
The greatest fat-burning effect of workouts is observed in the morning, so the day begins with morning exercises at home, 2 hours after breakfast. Simple exercises that warm up and stretch muscle tissue are suitable for this. More complex complexes can be performed both independently and in the gym, under the guidance of an instructor.
When doing exercises for the press, your body must act as weights, otherwise the result is the opposite of losing weight.The regularity and intensity of the exercise is determined by how you feel. With severe pain, physical activity is stopped and subsequently slowed down.
To get rid of the folds on the abdomen and sides, it is enough to do 3-4 times a week for 15-20 minutes, and if the exercises are light, then every day. Select 4-5 most suitable and perform each 10-15 times in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).
You should always start with a 5-7 minute warm-up, which is also suitable for morning exercises.Options:
- dancing, jumping on the spot, aerobics;
- tilt the body to the sides with alternating standing arms lengthening;
- rotation of the pelvis and the whole body;
- Raise the trunk while lying on your back, placing your hands behind your head and bending your knees.
Regardless of who is doing the exercises (child, teenager, woman, girl, girl, man), a number of rules are required:
- Classes are held on an empty stomach.
- Do not bring the body to exhaustion.
- Each exercise is performed carefully and slowly, while the problem areas must be kept in suspense.
- Train at the same time.
- Gradually increase the load.
It is normal to feel a pleasant burning sensation in the abdominal area and a little tired.
Diet
Nutrition plays an equally important role in achieving a flat stomach. Too strict restrictions are not recommended in this case. The diet should be balanced and complete, so that losing weight has enough strength for regular exercise.
You must eat two hours before the scheduled class and no later than two hours after: in this case, the body quickly recovers by burning fat in problem areas.
Key diet rules:
- are consumed in small portions (200–250 g) 5-6 times a day;
- reduce salt and sugar intake;
- exclude fried, fatty, salty and smoked foods;
- preference is given to fiber and protein products of plant and animal origin (dietary meat, cereals, wholemeal bread, vegetables and fruit);
- harmful sweets are replaced with dried fruits, nuts, honey.
During the day they drink up to 2-2. 5 liters of clean water without gas.
The main condition for burning fat in the abdominal cavity is to prepare a daily menu of three correct foods. These include:
- chicken, rabbit, veal;
- fresh aromatic herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- dried fruit, nuts;
- legumes, cereals;
- seafood, sea fish;
- eggs;
- low-fat fermented milk products;
- vegetable oils (olive, linseed).
According to nutritionists, there are foods that increase metabolism and help burn fat on the hips and belly. These are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, horseradish.
Lateral and abdominal exercises
Many exercises can be done at home, but the best effect is observed with complex work, combined with going to the gym.It is importantto focus on training all the muscles of the press: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Light exercise
Novice athletes are encouraged to start with light but effective exercises. Resorting to such training, even without daily performance, it is possible to tighten the figure in 2 weeks (as long as there are no medical contraindications).
A simple set to lose weight abdomen and hips consists of three exercises:
- To swing your socks.Lie on your back, hands on the back of your head. The legs bent at the knees are lifted and rocked by the socks.
- Circular rotations.In the same starting position, lying on your back, bend your knees and put your feet on the floor. The body rotates in one direction, then in the other 5 times.
- Backbend with bent knees.Get on all fours, rest on the floor with elbows and knees, feet on toes. Straining the press, they lift the knees off the floor, around the back. Count to three and return to the original position.
Other effective exercises are described in the table:
| Name of the exercise | Execution | |
| Raise the legs of the chair |
|
 |
| Walking with your hands |
|
|
| X-pushups |
|
Superior printing complex
To work the upper abs, it is advisable to use all types of crunches, lunges and static exercises.
Crunches and lunges
The most popular exercises are described in the table:
| Title | Technique | |
| Oblique Curl |
It is important not to tear the lower back off the floor, to strain the abs as much as possible and not to lower the shoulders to the ground. Do 3 sets on each side |
|
| Leg Curl |
It is important not to lift the pelvis off the floor. Hands can be stretched in the direction of movement or removed from the head |
|
| Side curl |
|
 |
| Bench crunch |
Beginners are encouraged to start training on a flat surface. But the higher the slope of the bench, the better the result. Optimal inclination - 45 degrees |
|
| Lunges with turns |
|
Static exercises
Static exercises are based on loads that do not involve active movements, but are no less effective in using problem areas of the body due to tension.This type of training is suitable for people who are contraindicated to increased physical activity for medical reasons.
A positive result can be seen if you perform exercises for 6 approaches at a time. We recommend starting with 30 seconds. The time is gradually increased to one and a half minutes. The maximum interval between sets is 1 minute.
The most effective static exercises for training the upper press are presented in the table:
| Title | Technique | |
| Low plank |
|
|
| Curved table |
|
|
| "Empty" | This exercise can be performed while standing, sitting or lying down. Take a deep breath and forcefully draw your stomach. They try to stay in this position for 5-6 seconds. You need to repeat the "blank" 6-7 times |  |
Working on the bottom print
To train the lower abdomen, a complex is used in which the limbs are involved. All exercises are performed 10-15 times in 4 sets.
The most effective are presented in the table:
| Title | Technique | |
| Knee pad | Starting position - on the back, arms behind the head, legs straight. Bend each leg in turn and stretch obliquely with the elbow, with a slight separation of the body from the floor | |
| Scissors | Lying on your back, lift both legs and start spreading them and bringing them closer together like scissors | |
| Raising the legs from the support position | Lie on the floor and start lifting one or the other leg in turn. Increase inspiration, decrease on expiration | |
| "Bicycle" | Lie on your back, put your hands behind your head and start twisting your legs, imitating cycling |
Complex for oblique abdominal muscles
The oblique muscles of the abdomen are trained by flexing and turning the body. They need to be trained separately, as they are not affected by other types of load.
Be careful when bending, as the load on the spine in the lumbar region increases. With severe back problems, such exercises are contraindicated.
The most productive exercises are suggested in the table:
| Title | Execution | |
| Side curves standing |
|
|
| Prone Bends with Fitball |
|
|
| Twist Bike | They do a standard "Bicycle", but at the same time twist the body: the right elbow extends to the bent left knee and vice versa |  |
Twist the frame
To get a wasp life in 2-3 months, it is recommended to twist the circle every day. This exercise strengthens the abdominal muscles, helps to remove fat deposits on the sides.
Before moving on to more complex twists, you should learn to rotate the hula-hoop in a standard way, on the stomach.
Technique:
- Take a standing starting position, feet together.
- The arms are bent at the elbows and placed behind the head or spread to the sides.
- The circle is twisted at the waist due to the regular circular movements of the pelvis. During exhalation, the stomach is pulled in, during inhalation it relaxes.
It is recommended to collect the shell with a weight of 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be visible within 10 days.
Respiratory gymnastics
In addition to physical activity, breathing exercises are recommended. It is allowed to perform in a sitting position.
There are 2 main techniques: bodyflex and oxysize.
The first is based on the burning of fat due to oxygen entering the body during a deep breath.In this case, it is necessary to take certain postures to contract the muscles.
Main exercise:
- Lie on your back and bend your knees.
- The stomach is pulled in with force.
- Raise your hands.
- Take a deep breath and hold the breath for 7-10 seconds as you lift your body.
- Stretch your arms.
- After the prescribed time, exhale slowly and lower the body to its original position. Repeat 3-4 more times.
The second technique involves a series of sharp, jerky exhalations after a deep breath.Thanks to this technique, the abdominal muscles of the abdomen are effectively trained.
Aerobic exercise
In addition to targeted activities in the gym or at home, both women and men should pay attention to aerobic exercise. Includes:
- Walking- at a fast pace for half an hour a day, at least five times a week.
- Jogging- about 35-40 minutes.
- Swimming- in the initial phase, once a week is sufficient.
- Cycling- 30 minutes a day. This activity works even more effectively on the abdominal muscles than twisting.
Aerobic exercise will improve the weight loss process and allow you to get a nice flat stomach in a shorter time.
Complex for men
For men, a set of exercises is selectedto get rid of the abdomen and sides with a focus on training all muscle groups. The harder they try, the more intensely the body will expend energy and burn fat.
All exercises are performed 25-30 times in 4 series. Work out every other day, combining exercise with jogging, pool swimming, cycling, and other cardio options.
Dumbbells up to 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercises for men:
- Supine straight crunches: Stretch with the elbows up to the knees, which are raised.
- Rotation on an inclined plane: lie down with your back on a stable support and exhale stretch your elbows upwards.
- Push-ups with simultaneous lifting of the legs: they lean on the ground with their fists, throw their legs on any support (chair, bed) and rise at an angle.
- Raise the legs with the position on the uneven bars: the hands rest on the horizontal bar and in a suspended position raises the legs at an angle of 90 degrees.
- Plank on the palms: assume a standard position and bring the legs up to the chest one by one.
- Row dumbbells with slopes - the legs are slightly wider than the shoulders, the elbows are pressed against the waist and bend forward. At the same time, the arms are bent with shells at the elbows, pressing them to the chest.
- Dumbbell Lunges: Perform alternating lunges with different legs. The dumbbells are held on the hips.
- Dumbbell board: Place your hands with dumbbells and toes on the floor. Put your hand behind your back, freeze for 4-5 seconds and return to your original position.
How to lose weight after giving birth?
The problem of removing the fat folds on the stomach is particularly acute after pregnancy and childbirth. It is allowed to start classes only after a month, if the woman had previously led an active life. Less active girls should wait about two months.After a caesarean section, weight loss will have to be postponed for a longer period.
Start by doing the vacuum exercise every day to tone your back muscles. The first time they do it in the supine position and in the morning.
The following exercises are suitable for a more pronounced load:
- twist;
- by lifting the hips;
- raise your legs straight, lying on your back or side;
- all types of axes;
- wall squat.
During training, do not forget about the breathing technique: they strain the muscles as much as possible when exhaling.