Gymnastics to slim stomach and hips at home

Fat deposits that hide the waist both frontally and in profile are a significant reason for fitness training, even at home.

It would seem that the necessary exercises are obvious: you need to pump up your abs, then the fat will escape under the pressure of the developing muscles.However, those who with all their zeal pump only the rectus and oblique muscles of the abdomen note with surprise: the abdominal press, of course, develops - but always under the same layer of fat, so that the volume of the abdomen and hips does not decrease, but grows.

Let's take a closer look at the correct organization of such gymnastics for losing weight on the belly and hips at home, which, in combination with diet, training and general lifestyle, will reliably rid a slim structure of excess fat.

Nutrition and mobility in the struggle for a graceful life

It will be possible to remove unsightly folds from the hips and abdomen with the help of gymnastics only if the fat layer is not formed again due to excess nutrition and a slow lifestyle and is consumed intensively to provide energy for active movements.

To do this you need:

• Reduce the calorie content of the diet so that every day its energy value is less than the body's own costs.As a result, the body receives the most direct and understandable signal: it is no longer possible to accumulate fat, the time has come to consume the energy stored in it.
• Eat five to six moderate portions of food a day and drink one and a half to two liters of clean, high-quality water.This type of diet, on the one hand, eliminates the feeling of hunger even with low-calorie foods and, on the other, accelerates the metabolism and, consequently, the use of fats.
• Change your static lifestyle with regular training loads that involve not only problem areas, but also all muscle groups.At the same time, to replenish energy costs, fat cells will be broken down and a new slim body will be harmoniously formed, freed from the fat layer.

To quickly achieve the desired results, home workouts should be performed three times a week.The optimal time for them is from eleven in the morning to two in the afternoon or in the evening, from six to eight.In any case, you should start training no earlier than two hours after eating and at least two hours before going to sleep.

Warm up before training at home

Before starting intense muscular activity, you need to stretch and warm up your muscles.Such preparation will protect against injuries and sprains due to unusual or sudden exertions.It will be enough to complete five to seven exercises from this list:

• Circular movements 10-20 times in both directionsin the shoulder joints.In this case, the arms remain freely lowered and the feet are positioned shoulder-width apart.
• StraighteningChest, bringing the shoulder and chest muscles to readiness.Hands with palms facing each other, straightened in front of the chest, with an inhalation, spread apart, connecting the shoulder blades.As you exhale, return to the starting position.This sequence of movements is performed 10-20 times.
• Forback musclesand spinal column.With your feet shoulder-width apart and slightly bent, place your arms straight at your sides, bend your knees slightly and straighten your back.This is the inhalation position.As you exhale, curve your back with your stomach in and lower your chin to your chest.Repeated 10-20 times.
• Ensure mobility insidehip joints.The legs are placed firmly shoulder-width apart, the left hand rests on a chair or against the wall, and the right hand is placed on the lower back.Move the right leg, bent at the knee, to the side and, completing the circular swing, return to the starting position.Repeat with your left foot while supporting your right hand.Perform 10 to 20 times in each direction.
• Torso turns that involve you in the workspine and core muscles, including the oblique muscles.Your legs are spread wider than your shoulders, your arms are bent at the elbows and bent in front of you.Body rotations in both directions are repeated 15 to 20 times.
• Squats with calf raises lead to readinessleg muscles and joints.In this case, your feet should be shoulder-width apart and your arms should be extended forward.As you inhale, squat down with your body leaning forward and your arms moving back.As you exhale, straighten your knees, stand on your toes, and raise your arms.The series of movements is repeated 15 to 20 times.
• They will also useleg muscles10-20 body weight transfers from one leg to the other.To do this, placing your feet wider than your shoulders, bend your right leg, transferring your body weight onto it.In this case, the hands rest on the right thigh.Then follows a similar transition on the left side.To fully prepare the musculoskeletal system, such rolls are performed by bending at the waist and touching the floor with your hand - the right one when resting on the left leg, and the left one - when shifting the body weight to the right.

Waist and hip exercises at home

The most effective home exercises that do not require additional equipment or equipment:

• Exercise "Mill" With your feet shoulder-width apart, lean forward (torso parallel to the floor). Raise your right arm straight up and lower your left arm, also extended, down. Rotate your torso with a fixed split position of your straight arms so that your lower hand reaches the toe of the opposite leg. Perform the exercise with gradual acceleration.
• Straight twist.Lying on the floor, on your back, bend your knees at a right angle.In this case, the hands are behind the head, the elbows are apart.Lift your upper back off the floor, then return to the starting position.
• Reverse twist.Lying on the floor, place your arms straight at the sides of your body.Bend your knees and bring your legs to a position where your thighs are perpendicular to the floor.Tightening your abs, bring your knees closer to your chest, lifting your pelvis completely off the horizontal support.
• "Bicycle" Lying down, pressing your lower back to the floor and holding your hands behind your head, bend your knees at an angle of 45 degrees. Extend your left elbow towards your right knee, straightening your left leg. Then pull your right elbow towards your left knee, straightening your right leg. You can start with 10-12 repetitions.
• Straight board.Essentially, this is a standing position with straight arms.In this case, the hands are placed exactly under the shoulder joints, the back is straightened, and the straight legs rest on the toes.This bar should be held from one minute (beginners) to 3 minutes (with sufficient physical preparation).
• Side plank.Lying on your left side, place your left hand on the floor so that it is directly under the shoulder joint.Straighten your torso, lifting it off the floor and keeping support on the sides of your feet.Hold this position for at least 15 seconds.

It is highly advisable to supplement the home complex for losing weight on the hips and abdomenskipping rope(lasting 5 minutes),squats(from 20 times) eit tiltsin different directions.

After a month of regular exercise, an exercise habit usually develops and the first results become visible.Then the load becomes insufficient, and to move further, more complex and loaded movements will be needed, for example, a straight plank with alternating leg lifts, dumbbell push-ups, complex crunches and an elbow plank.

Cool down after training

To relieve tension in muscles, joints and ligaments, training should be completed with cool-down, stretching and calming movements:

• Rotate your head in both directions.
• Moving your right arm horizontally to the left, bring it towards your chest with your left hand.Likewise with changing hands.
• With your hands on your belt and your feet shoulder-width apart, lean first to the right and then to the left.
• Standing with your feet shoulder-width apart, bend alternately with your right and left legs.
• With your feet together, bend towards the floor, trying not to bend your knees.

A gymnastic complex that effectively removes fat from the hips and abdomen is quite possible to master at home.Its necessary attributes: proper nutrition, targeted fat burning exercises, a positive attitude and systematic exercise.