A sedentary lifestyle and unhealthy snacks can be felt in the form of unattractive fat deposits on the hips and abdomen. The body is not able to lose weight in certain parts of the body, so sports activity is necessary for all muscle groups. Abdominal and hip weight loss exercises are performed in combination. The best results can be achieved by eating a healthy diet and performing aerobic activities at the same time.
How to achieve the maximum effect?
Dropping excess fat in places like the hips and abdomen will fail quickly. These are the hardest parts of the body to exercise, so it will take about a month to achieve 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, a beautiful figure will last a long time.
If the weight goes away intensely, it indicates loss of muscle and water, not fat. This situation can lead to exhaustion.
If the problem is not so acute and you need to get rid of 3-4 extra pounds, you can handle the task in 2 weeks. The main condition is respect for sports and diet.
The mistake most beginners make is focusing directly on problem areas.But weight loss usually happens from the top down, starting from the face and gradually moving to 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 you quickly get rid of excess fat on the side and tone your abdominal muscles.
Training Rules
The biggest effect of burning fat during training is noticed in the morning, so the day starts 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 you do press exercises, your own body must serve as weights, otherwise the result is the opposite of losing weight.The regularity and intensity of your exercise is determined by your feelings. With severe pain, physical activity stops and slows down.
To get rid of wrinkles on the abdomen and hips, it is enough to work 3-4 times a week for 15-20 minutes, and if the exercises are light, then daily. Choose 4-5 of the most appropriate ones 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 warming up for 5-7 minutes, which is also suitable for morning exercises. Options:
- dancing, jumping on the spot, aerobics;
- tilting the body to the sides with alternating stretching of the arms while standing;
- rotation of the pelvis and whole body;
- Lift your torso while lying on your back, place your hands behind your head and bend your knees.
No matter who does the exercises (child, teenager, woman, girl, girl, man), a number of rules are needed:
- Classes are held on an empty stomach.
- Do not exhaust the body.
- Each exercise is performed carefully and slowly, while problem areas should 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 fatigue.
Diet
Diet plays an equally important role in achieving a flat stomach. In such a case, too strict restrictions are not recommended. The diet should be balanced and complete so that weight loss has enough strength for regular exercise.
You should eat two hours before the planned lesson, and no later than two hours after it: in this case, the body recovers quickly by burning fat in problem areas.
Key dietary rules:
- are eaten 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 fruits);
- harmful sweets are replaced by 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 compile a daily menu of three correct foods. These include:
- chicken, rabbit, veal;
- fresh herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- dried fruits, nuts;
- legumes, cereals;
- seafood, sea fish;
- eggs;
- low-fat fermented dairy products;
- vegetable oils (olive, flaxseed).
According to nutritionists, there are foods that increase metabolism and help burn fat on the hips and abdomen. These are: ginger, green tea, grapefruit, cucumbers, cabbage, cinnamon, horseradish.
Lateral and abdominal exercises
Many exercises can be done at home, but the best effect is noticed in complex work - combined with going to the gym.It is importantto focus on developing all the muscles of the press: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Easy exercise
Beginner athletes are advised to start with light but effective exercises. By resorting to such training, even without daily performance, it is possible to acquire a figure in 2 weeks (provided there are no medical contraindications).
A simple set for losing weight on the abdomen and hips consists of three exercises:
- Swinging socks.Lie on your back, hands on the back of your head. Legs bent at the knees socks lift and sway.
- Circular rotations.In the same starting position, lying on your back, bend your knees and place your feet on the floor. The body performs rotational movements in one direction and then in the other direction 5 times.
- Back of bent knees.Stand on all fours, resting on the floor with your elbows and knees, feet on your toes. Straining the press, they lift their knees off the floor, rounding their backs. Count to three and return to the original position.
Other effective exercises are described in the table:
| Exercise name | Execution | |
| Lifting the legs on the chair |
|
 |
| Hand walking |
|
|
| X-push-ups |
|
Top Press Complex
It is recommended to use all types of sit-ups, push-ups and static exercises to work the upper abdomen.
Abdominals and Outbursts
The table describes the most popular exercises:
| Title | Technique | |
| Oblique curl |
It is important not to lift your lower back off the floor, strain your abs as much as possible, and do not lower your shoulders to the floor. Perform 3 sets on each side |
|
| Twisting legs |
It is important not to lift the pelvis off the floor. The arms can be stretched in the direction of movement or removed with the head |
|
| Side Crunch |
|
 |
| Bench Crushing |
Beginners are encouraged to start training on a flat surface. But the more the bench leans, the better the results. Optimal slope - 45 degrees |
|
| Steps with bends |
|
Static Exercises
Static exercises are based on loads that do not involve active movement, but are no less effective in using problem areas of the body due to tension.Such trainings are suitable for people who are contraindicated for increased physical activity for medical reasons.
A positive result can be seen if you perform exercises for 6 approaches at the same time. It is recommended to start with 30 seconds. The time gradually increases to a minute and a half. The maximum interval between series is 1 minute.
The most effective static exercises for the work of the upper press are presented in the table:
| Title | Technique | |
| Low board |
|
|
| Curved board |
|
|
| "Vacuum" | You can perform this exercise standing, sitting or lying down. Take a deep breath and pull your stomach in hard. They try to stay in this position for 5-6 seconds. It is necessary to repeat "Vacuum" 6-7 times |  |
Work on the lower press
A complex in which the limbs are affected is used to treat the lower abdomen. All exercises are performed 10-15 times in 4 sets.
The most efficient are presented in the table:
| Title | Technique | |
| Knee lift | Starting position - on your back, arms behind your head, legs upright. 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 and joining them like scissors | |
| Lifting legs from support position | Lie on the floor and start lifting one or the other leg in turn. Pick up on inspiration, down on expiration | |
| "Bike" | Lie on your back, put your hands behind your head and start twisting your legs, imitating cycling |
Abdominal oblique muscle complex
The oblique muscles of the abdomen are done by bending and turning the body. They should be trained separately as they are not affected by other types of loads.
Care should be taken when leaning, because the load on the spine in the lumbar region increases. In severe back problems, such exercises are contraindicated.
The table suggests the most productive exercises:
| Title | Execution | |
| Standing side bend |
|
|
| Get away with Fitball |
|
|
| Twist bike | They make a standard "Bicycle", but at the same time twist the body: the right elbow extends into the left bent knee and vice versa |  |
Twisting the hoop
To get a waist axis for 2-3 months, it is recommended to twist the hoop every day. This exercise strengthens the abdominal muscles, helps to remove fat deposits from the side.
Before moving on to more complex twists, you should learn how to rotate a hula-hoop the standard way, on your stomach.
Technique:
- Take the starting position standing, feet joined.
- The arms are bent at the elbows and placed behind the head or spread at the hips.
- The hoop is curled at the waist thanks to the smooth circular movements of the pelvis. When you exhale, your stomach retracts, when you inhale, it relaxes.
It is recommended to pick up a shell weighing 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be noticeable within 10 days.
Respiratory gymnastics
In addition to physical activity, it is recommended to resort to breathing exercises. It can be performed in a sitting position.
There are 2 main techniques: body bending and oxidation.
The first is based on the burning of fat due to the entry of oxygen into the body during deep inhalation.In this case, you need to take certain positions to tighten the muscles.
Main exercise:
- Lie on your back and bend your knees.
- The stomach is strongly indented.
- Raise their hands.
- Take a deep breath and hold your breath for 7-10 seconds as you lift your body.
- Reach out.
- After the prescribed time, exhale slowly and lower your body to its original position. Repeat 3-4 more times.
The second technique involves a series of sharp, jerky exhalations after one deep breath.Thanks to this technique, the abdominal muscles of the abdomen are effectively developed.
Aerobic exercise
In addition to focused activities in the gym or at home, both women and men should pay attention to aerobic exercise. Contains:
- Walking- at a fast pace for half an hour a day, at least five times a week.
- Running- about 35-40 minutes.
- Swimming- in the initial phase, once a week is enough.
- Cycling- 30 minutes a day. Such activity acts even more effectively on the abdominal muscles than twisting.
Aerobic exercise will intensify the process of losing weight and will allow you to get a beautiful flat stomach in a short time.
Complex for men
A set of exercises has been selected for mento remove the abdomen and hips with an emphasis on the development of all muscle groups. The more they strain, the more intensely the body will expend energy and burn fat.
All exercises are performed 25-30 times in 4 sets. Exercise every other day, combining exercise with running, swimming in the pool, cycling and other cardio options.
Dumbbells weighing up to 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercises for men:
- Flat stomach in a supine position: stretch your elbows to your knees in an elevated position.
- Twisting on an inclined plane: lie on your back on a firm support and stretch your elbows upwards as you exhale.
- Push-ups with simultaneous raising of the legs: they rest their fists on the floor, throw their feet on any support (chair, bed) and push at an angle.
- Pulling the legs with the position on the uneven bars: the arms rest on the horizontal bar and in the hanging position the legs are raised at an angle of 90 degrees.
- Palm board: come to the standard position and pull your legs together to your chest.
- A row of dumbbells with slopes: the legs are placed slightly wider than the shoulders, the elbows are pressed at the waist and bent forward. At the same time, the arms are bent with shells at the elbows, pressing them to the chest.
- Dumbbell Outbursts: Alternate steps with different legs. Dumbbells are held in the hips.
- Dumbbell board: Rest your hands on your dumbbells and toes on the floor. One hand is placed behind the back, frozen for 4-5 seconds and returned to its original position.
How to lose weight after childbirth?
The problem of resolving fat folds in the stomach is especially acute after pregnancy and childbirth. The beginning of classes is allowed only after a month, if the woman has previously led an active life. Girls who are less active should wait about two months.After a caesarean section, weight loss will have to be delayed for a longer period.
Start by exercising vacuum daily to tone your muscles. For the first time, they do it in a supine position and in the morning.
The following exercises are suitable for a more pronounced load:
- twisting;
- lifting hips;
- lifting straight legs, lying on your back or side;
- all types of boards;
- squats in the wall.
During training, don’t forget the breathing technique: on exhaling, tense your muscles as much as possible.