Direct processing direct and transverse abdominal muscles, the oblique muscles abdominal muscles, the large pectoral muscles are larger and the extensor muscles of the back. In addition, involving the muscles of the shoulder girdle and the muscles of the trapezius. In combination with a proper diet and a regular aerobic loads of cleaning and excess fat deposits in the problem areas, and form the stomach relief.
Physical exercises for weight loss belly and hips for women
In order to remove the "folds" with the belly and hips, not just your intention. Regular physical activity, a balanced diet, and relaxation — the first step towards the slender figure. In this article, we will share efficient integrated training of the abdominal muscles, tell you the correct technique of execution of exercises for slimming abdomen and sides of the house. Girls and women can easily master this exercise. You only need a mat in the gym. To perform regularly simple exercises for weight loss belly and hips at home, and already after a week you will be able to notice the first result.
A SERIES OF EXERCISES FOR SLIMMING YOUR ABDOMEN AND HIPS
| Exercises | Dj set | Repetitions/Time |
|---|---|---|
| Twist on the floor | 3 | 15-20 |
| Crunch reverse | 2-3 | 15-20 |
| Inclined/bent side | 3 | 15-20 |
| Belt | 1 | 1-3 minutes |
| The sidebar | 3 | 1-4 minutes |
Workout for weight loss abdomen and hips: full description
Twist on the floor
The exercise helps to work the upper part of the muscles recti of the abdomen.
Technique of execution:
- Lie on your back, firmly clutching the back in the lumbar area to the floor.
- Cross your arms on your chest or put on the nape of the neck, not to close the fingers (you can also fold your arms across your chest, or pull it towards themselves).
- The legs bent. The feet are in parallel and are approximately the width of your shoulders.
- Exhaling, lift the body, in an attempt to get the nose up to the knees. When above the raised floor is only the shoulders.
- Stay in a high position for a second. Then lower the body to the breath.
The number of repetitions: 3 sets with 15-20 repetitions.
Tip: the Chin must not touch the torso. The foot does not detach from the floor. If you keep the hands behind the head, does not help their stomach muscles (only works with printing). For the duration of the execution of the abdominal muscles have to remain strained (not worth to relax the abdominal muscles in the lower part).
Crunch reverse
Actually start in the lower area of the rectus abdominis, which gets a smaller work load, that its mean and the upper part, during normal twists.
Technique of execution:
- Lie down on the floor or on a bench.
- Bend your knees at a right angle. Lift your legs so that your thighs are perpendicular to the plane of the floor. The hands are put under the loin with the palms facing downwards or clinging to the edge of the bench. Shin parallel to the floor.
- Print effort during exhalation, pull your knees up to your chest. Enjoy an upper end of a point. The pelvis slightly raised above the floor or bench.
- During expiration, smoothly lower your legs.
The number of repetitions: 2-3 sets for 15-20 reps.
Tip: when performing exercises, abdominal remain tense. The complexity of execution, can be adjusted by bending the knees.
Exercises for the hips on the process of decomposition
Inclined/bent side
Actually begin in the abdominal muscles on the side.
The technical execution of the exercise:
- Lie down on your side, bend your knees and rotate lower body to the left. Take the right hand behind the head. Place your left hand on the belly.
- Exhale and lift the body by the oblique muscles on the right side of the belly, trying to touch the right elbow to the right knee. When the muscles of the hand does not put pressure on the nape of the neck.
- For a moment, secure the torso in a high point, after which breathe without problems get off on the floor.
- After the desired number of repetitions, perform the exercise for the left side of the abdomen.
The number of repetitions: 3 sets with 15-20 repetitions.
Tip: While running make sure that the back is off the floor. For a better elaboration of the oblique muscles in the endpoint to perform the peak contraction is stronger than the straining of the abdominal muscles.
Overly intense workout, the obliques newspapers lead to unwanted for women expansion of life. This did not happen, train your abs 2-3 times a week and alternate dynamic exercises (twist) with the other (different types of exercises of "the belt").
Belt
Static position the body to effectively work the abdominal muscles, including the oblique muscles of the abdomen. In addition, they are loaded into the buttocks, thigh muscles, back and shoulders.
Technique of execution:
- Put yourself in the starting position for push-ups. Rest typically the toes of the feet, putting them a little wider than the shoulders.
- Then move the emphasis with your hands on your elbows. Fix the body for 1-3 minutes (depending on the preparation).
How long: 1-3 minutes.
Tip: during exercise the body needs to stay regular. Keep the neck straight (the chin should not touch the chest), do not leave the curvature of the upper back, lower back and bend your knees.
The sidebar
Changed the classical variant of the belt, in which instead of the four support points are the two (the palm of the hand or the elbow and the side of the foot). It is used for accented study of the lateral muscles of the abdomen.
Technique of execution:
- Lie on your side on a flat surface.
- Take the accent on the elbow or the palm of the hand and arm (depending on your level of preparation). Neck, back and legs should lie along a straight line. Make sure that the body has not taken part in it.
- Keep the balance because of the distribution of static load on the muscles of the shoulder girdle, abdominal, back, and legs.
- Then change hands and perform the exercise for the other side.
If necessary, the load on the side of the muscle, it is possible to increase, by adding controlled the failure of the central portion of the body with the consequent rotation in the original position.
How much: 3 sets for each side, 1-4 minutes (depending on the preparation).
Tips! During the run to prevent sagging of the central part of the body. The elbow of reference, the hands should be positioned directly under the shoulder joint. For the control of machinery to perform the exercise in front of a mirror.
Exercises to lose weight fast abdomen and hips at home: tips
Training options for fat burning are reduced to two types of exercises: torsion and static load. Effectively burn the body fat possible only in respect of the technical and regular progress in the right combination with meals.
To remove the faster the belly and hips, need constraints?
For the formation of a beautiful silhouette, it is sufficient to perform the exercise with your own weight. The use of weights strengthens muscle hypertrophy, which will lead to an unwanted visual effect on the increase of forms.
Contraindications to the torsion
Training of twist are contraindicated for people with cardiovascular disease, lung disease and upper respiratory tract, the kidneys.
This exercise increases the intra-abdominal pressure, so it is not possible to make the athletes with diseases of the gastro-intestinal tract, liver and gallbladder.
In some cases, exercise may be contraindicated for rheumatism.
Who can do the belt
Despite the simplicity and the absence of further charges, the belt has a high workload on different muscle groups. In particular, the abdominal muscles, legs and back.
Then different types of straps not to do athletes who suffer from high blood pressure, and even people with back injuries, spine and due to crushing of the sciatic nerve. The belt is also contraindicated to people with diseased joints, or exacerbation of chronic diseases, and pregnant women.