The sides and abdomen most often cause complaints - this zone takes on unnecessary volume at the slightest violation of diet.
In these places, they try to get rid of the fat layers, because they spoil the appearance, cause significant discomfort and interfere with wearing tight clothing. Diet alone is not enough to remove lipids. Exercise and physical activity are required to lose weight on the abdomen and hips. Constant training will help you not only to improve your appearance, but also to deal with health problems. Also, exercises to lose weight on the abdomen and hips will help to quickly correct the problem area, but they are not a stand-alone solution.
Fighting overweight helps to get rid of many psychological complexes. The quality of life of people of normal weight is significantly higher.
Useful information
The accumulated fat tissue is most often due to the relaxation of the abdomen and thighs. Much less often, this phenomenon is the result of muscle laxity and loss of skin tone (this situation is most often noticed after childbirth). In some cases, both causes are combined (fat and lethargy). Exercise is just one of the measures to tighten the problem area. Wanting to lose weight, you will have to unsuccessfully pay attention to your diet. Massages and body wraps are additional measures.
Programming
It is important to remember that strength training builds muscle well, but burns fat slowly enough. Cardio loads, on the contrary, generally affect the body, which is why they actively burn the fat layer (oxygen is a type of catalyst for this process). Therefore, exercises aimed at losing weight on the abdomen and hips should be varied. As a cardio workout you can practice your morning run. If it is not possible to train in the fresh air, then a treadmill will help (you can use other cardiovascular equipment - orbitrek, exercise bike). A good load is created by training with a skipping rope or hoop. The best results are achieved with interval training, where 2-4 minutes of work at a normal pace alternate with a minute of intense activity.
When compiling a set of strength exercises, it is important to keep in mind that the muscles adapt quickly to a certain load, so repeating the same set of exercises from day to day will not achieve noticeable results (changing the program is recommended). In addition, you should not dwell only on those exercises that act on a particular muscle group - it is recommended to perform general strength exercises that speed up metabolism. Such exercises can be included in the general complex or pay attention to them separately. And don’t forget that not only weight training is called strength training, but also banal pumping.
Training scheme
Experts believe that daily strength training is unnecessary. To lose weight faster in problem areas, it makes sense to adhere to this scheme: days no. 1, no. 4 - strength training, days no. 2, no. 5 - cardio, days no. 3, no. 6, no. 7 - rest. This is an average scheme, you can get more accurate recommendations from your coach.
Before starting a weight loss program, it is recommended to measure and weigh. It also doesn’t hurt to keep a diary, enter your diet data and exercise there. This will allow you to customize the program, increasing its efficiency. You should not hope for an immediate result - your stomach and hips will not tighten right away.
Strength exercises
Perform each movement at least 8-10 times. Gradually increase the number of repetitions to 20-30 times. Several approaches are recommended. Before exercising, knead the body, and after finishing, do stretching.
Lie on your back, bend your knees slightly, press your feet to the floor. Spread your arms out to the sides. Slowly pull your knees toward your chest (as you exhale), bending your legs more and lifting your pelvis off the floor, then return to PI (do not place your feet on the floor).
Repeat the previous exercise, but now increase the amplitude - at the end point of the movement, the knees should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees to the side, joints crossed). Press your palms on the back of your head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of the legs - bend them at the knees and place the feet on the floor (in this position the second group of muscles is done).
Lie on your side. Reach out the hand that turned out to be under you and place your palm on the back of your head. Try to lift your upper body and one leg at a time. If the movement is easy, make it difficult - raise the elbow and lift both legs (movement in the opposite position). When returning to the WC, do not put your feet on the floor. Work on both sides. For beginners, this exercise may seem difficult, so it is advisable to start with a simple option.
The SP is the same, change the exercise a bit. Now, lifting your legs off the floor, bend your knees and extend your elbow towards them (the trajectory of movement changes somewhat, that is, other muscles enter the work).
Lying on your back, place your palms on the back of your head. Lower your legs bent at the knees to one side. Lift your upper back off the floor (chest up). Work on both sides.
Lie on your stomach. Extend your arms forward. First, lift only the top of the case. After a series of repetitions, start lifting only the bottom. After completing several repetitions, start lifting both the top and bottom at the same time. After that, work diagonally - raise your right arm and left leg at the same time and vice versa. In conclusion, lift the "top" and "bottom" at the same time and hold the muscle tension for 15-30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Don't think that the above movements are designed only for the back - they perfectly work the abdominal muscles, forcing them to keep the tension (plus the muscles are tensed differently than with a direct load).
Get up, lean forward and place your palms on the floor. Pull your stomach and straighten your back. Stand like that for a few seconds, keeping the muscles tense. While maintaining this position, begin to "walk" in place, bending and bending your knees.
The SP is the same. Alternately moving your arms ("walking" with them), gradually take up a body position as in push-ups from the floor. Then start moving backwards and return to PI.
Testimonials
Strength exercises for weight loss on the abdomen and hips are very effective - it is important to do them regularly, not from time to time. Don't forget about cardio - it significantly speeds up the weight loss process.