Fat deposits in the abdominal area, which we call hips, bother many people, especially girls.They terribly spoil the figure and look unattractive.Unfortunately, many factors in our life lead to their formation.
In particular, it concerns sedentary work and poor nutrition, and the lack of time for adequate training is also felt.However, it is not always advisable to spend a lot of time.There are effective exercises for the hips that can be performed both in the gym and at home, dedicating just half an hour to them.The main thing is not to give up and practice regularly.
Basics of lateral wrestling: preparation for exercises
If you decide to remove your hips with exercises and are ready to start training, consider the following recommendations first:
- In the future, try to avoid stress and anxiety, since in such situations the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdominal area.
- Try not to drink alcohol, especially beer.Contains phytoestrogens, which promote the formation of the so-called "beer belly".
- Nutrition must be correct and balanced.You don't have to follow strict diets, but a healthy menu should be your friend.
- Drink enough water.It helps maintain metabolism and cleanses the body of waste and toxins, also promoting weight loss.
You need to drink at least 1.5-2 liters of water per day.
Warm up before training
Before you start performing effective exercises for the hips, do a short warm-up that will help warm up the muscles and prepare them for the load.It is enough to perform simple movements from the following list:
- Circular movements with shoulders and arms.
- Circular swings with legs bent at the knees.
- Walking on tiptoe.
- Turn your torso to the sides.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises for removing sides
Exercises for losing weight on the hips at home will help you work on the problem area and correct your silhouette.Don't be lazy, do them regularly and you will soon notice the results.Let's take a look at which ones are effective against sides.
1. Table
The plank is a great exercise for your abs and hips;helps to effectively work the weight of the body, also using the arms, back, buttocks and legs.The exercise is not intended to pump up muscles, but it greatly helps in firming the hips and body in general.There are several variations of the plank: basic, on the elbows, lateral, with the leg raised and so on.By alternating between different options, you can shift the emphasis of the load and make your workouts more varied.
Your back should be straight, do not bend or arch your lower back.The entire body should be in a straight line.You have to look at the floor.Your arms should be bent at the elbows, bring your hands together into fists and form a triangle with your hands so that your elbows are perpendicular to your shoulders - this will help ensure stability.Also keep your legs straight, don't bend them at the knees, stand on tiptoe.Pull your stomach in and breathe evenly.During the exercise it is necessary to maintain tension: arching of the back and relaxation of the abdomen are not allowed.The plank belongs to the category of static exercises, so it is necessary to concentrate as much as possible on its implementation.
To begin, simply hold the plank for 30 seconds.Then gradually increase this time up to several minutes.Be aware of the tension.If you find the plank is easy for you, increase the duration of its implementation and try other variations.
2. Crunches
Crunches are great exercises for losing weight on the hips, focusing on the abdominal area.When performed, the rectus and oblique abdominal muscles and core muscles are used.
To perform basic crunches, you need to lie on your back, bend your knees, and place your hands behind your head or on your chest.The position of the back plays a role.As you stand, round it slightly so it's your abs that are working, not your lower back.
If you find it difficult to perform the exercise at first, you can hold your hands in front of you, which will help improve your balance.
To begin with, it is enough to perform three approaches five times, gradually increasing the load.
3. Bicycle
Side exercises for women include cycling, familiar to us from childhood.It perfectly helps to work the oblique abdominal muscles, thus fighting the hated fat deposits.
To perform it, you need to lie on your back, place your palms behind the back of your head and spread your elbows out to the sides.You need to keep your legs suspended, bend your knees at a right angle and place them clearly above your pelvis.Raise your shoulders slightly off the floor and lengthen your neck - this is your starting position.Inhaling, as you exhale, turn your body to the left and bring your left knee and right elbow towards each other.At the same time, extend your right leg away from you.Then return to the starting position.Perform a similar turn in the other direction - this will be one repetition.
In total, it is recommended to perform two approaches 20-25 times.
4. Mill
The side mill exercise, familiar to us since childhood, is a great way to eliminate fat deposits in the abdominal area.
Starting position: standing, feet shoulder width apart, back straight.
Your arms and legs should be straight.Now tilt your body forward and lower first one and then the other.Perform several sets of 20 repetitions.
Control your breathing during the exercise.
5. Leg raises
These sidecut exercises work your obliques and hip abductors.
You need to lie on your side, lean on your lower elbow and place your other hand behind the back of your head.Inhaling, raise the upper leg 30-40 cm higher than the lower leg, exhaling, gently pull the lower leg towards the upper leg and lock it in this position for a couple of seconds.Inhale and as you exhale bring both legs back down.Try not to lean your body backwards or forwards.If you find it difficult to maintain balance, place your upper arm with your hand on the floor, increasing the support area.Keep your back straight during the exercise, your shoulders straight and your neck long.
Perform two sets of 15-20 repetitions on each side.
6. Flexion of the body
In the question of how to remove fat from the sides, Bodyflex can become an indispensable assistant.You need to sit on the floor, bend your knees under you, keeping your back straight.Inhaling, raise your left arm, move it to the right side and hold the position for a few seconds.Then, as you exhale, return to the starting position.As you perform the exercise, you should feel your hips lengthening.
Repeat the same with the other hand.Stretch several times, changing hands.The advantage of bodyflex is that it helps not only to remove the hips, but also to improve the flexibility of the legs and spine.
7. Inclination
Bending over is a great exercise to free up your hips.If you want to lose weight specifically, do it without weights, because if you have them, you will work harder to gain muscle mass.There are numerous types of tracks.You can alternate several: to the sides, forward, backward.In total, it is recommended to perform several sets of 20-30 repetitions.
The starting position is the same for all types of exercises.
Feet should be placed shoulder width apart, hands on the belt, keep your back straight and look forward.As you bend, do not lift your foot off the floor or bend over.Fold on a free surface.When you bend forward and backward, do not bend or lean to the side.If you lean to the sides, don't lean forward or backward.
8. Circle
Twisting a circle is a great help for those who do not know what exercises to use to remove the hips.Today there are many types of hoops or hula hoops - you can choose any depending on the desired load.Particularly useful are the circles with massage inserts, which are effective because they improve blood circulation thanks to the massage effect.
Beginners are advised to start with light rims and gradually move up to heavier versions.Start with a short period of time and increase it over time.
Twisting a hoop has some contraindications.These include problems with internal organs, pregnancy and menstrual periods.You also shouldn't exercise after eating - wait a couple of hours.
Devices for performing exercises from the sides
Various exercise machines and sports equipment will help increase the effectiveness of your workout.At home you can use simple shells:
- Dumbbellshelp improve exercise and strengthen abdominal muscles.At home you can replace them with bottles filled with water.But don't overdo it with scales: to lose weight they should be small.
- Skipping ropethey work all muscle groups effectively and burn a lot of calories, which has a positive effect on the process of fighting the sides.
- It can be usedfitball,allowing you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve posture.
- EffectiveThe exercises can also be performed on a normal chair.Sit on it and lift your bent knees towards your stomach: repeat this effective exercise at least fifteen times.
- Torso rotations on special disc- another great way to get rid of your belly and hips.
- In the gym it is particularly effective for training abdominal muscles.Roman chair.
If you want to remove the hips, the exercises for girls presented above will help you with this.They are all simple and accessible and all you need is a little time, diligence and regularity.Of course we remember that physical activity simply needs to be integrated with a correct and balanced diet.It is important to abandon bad habits, reconsider your lifestyle and try not to be nervous - all this will help you get a slim and beautiful figure, especially overcome the hated sides.