What do exercises to remove belly and hips?

Fat deposits in different places is a problem of every person. Most people are interested in how to do the exercises to remove belly fat and sides, so how to deal with them is really not so easy without regular training. These problematic zones are due to the fact that in shops for sale a large variety of foods containing harmful additives violating metabolism and lead to obesity.

The article tells about what exercises to do, how to remove belly fat, photo achievements of people and highlights in training will also be showcased. With this information, get rid of fat will both women and men.

What do exercises to remove belly and hips?

Exercises for all

Understand how to remove the lower abdomen and what exercises to do for this is not difficult. The main problem in the process of getting rid of fat is that only one exercise is not quite enough. At the same time should be excluded from the diet of high-calorie and harmful products (flour products, pastries, sweets, fried foods, and so on). Also required to drink about two liters of clean water without gas daily. In fact adjust itself to the new power is not so difficult, it is important to only want to get things done and go to it until the end.

Experts have developed a number of exercises that can be performed without problems both individually and combined into one complex. They are carried out easily, so suitable even for people who were not previously involved in sports.

The first exercise is an effective pressure on the lateral abdominal muscles. Making it necessary in the following sequence:

  • to lie on his side;
  • lower arm extended in front of you, and make the top of your head, bent at the elbow;
  • smoothly and simultaneously raise both legs and torso up to 45 degrees, and then lower to the starting position.

While raising the trunk and legs and engage the muscles you need to breathe, and when lowered - smooth exhale. Total required to perform 3 sets, each with 10 repetitions.

The next exercise is a classic press aimed at the elaboration of the rectus abdominis. It also performed lying down, but not on his side, and on the back:

  • to have your hands behind your head and bend your knees, placing your feet flat on the floor;
  • on the inhale to lift the body, the maximum straining press and slightly rounded back, and on the exhale - return to its original position.

Swing press so you need at least 3 sets of 10 times. If it is not applied too much effort, the number of repetitions can be increased to 15.

The third well-known to all the people exercise - mill. It is done in a standing position:

  • have one foot clearly shoulder-width apart and align the back;
  • to lean forward and touch the opposite foot toe with your right hand and the other hand take up clearly;
  • the same action needs to be done with the other arm and leg.

Perform exercises require at a rapid pace. At every touch of the hand to the foot of an exhalation. Total recommended that you perform 3-4 sets of 20 repetitions.

Suffice it interesting and productive exercise is Bodyflex. Despite its simple implementation technique, the results are simply stunning. It does it like this:

  • to sit on the floor, straighten your back and bend your knees under him;
  • to inhale raise your left hand up and take her to the right, slightly tilting her body;
  • to stay in this position for 5-7 seconds and exhale back to the original;
  • to repeat the same steps with the other hand.

When the exercises have to be felt as a side stretch. The main advantage of this position is that, along with getting rid of the fat on the sides of the well trained legs and develops flexibility of the spine. For each side is required to perform two sets of 6-8 repetitions.

Effective, but not for everyone's favorite exercise is normal and side plank. First performed as follows:

  • lie on his stomach, arms and bend them to rest on the floor by lifting the body in air;
  • head have to be aligned with the spine;
  • in position with a focus only on the toes and elbows need to hold out as long as possible;
  • If the back begins to sag, it is time to stop the exercise.

For the second you need to adhere to the following instructions:

  • lie on your side, rest against the floor with his elbow lower arms, and the other hand to have his head or putting on his thigh;
  • on the inhale pull the pelvis off the floor and raise it as high as possible;
  • exhale down to the starting position;
  • This exercise is carried out 20 times for each side.
What do exercises to remove belly and hips?

Train with equipment

People often asked what to do exercises to remove belly fat and sides, if there is no time to visit the halls. In fact, it is not difficult, because at home you can train with additional equipment. the following equipment is required for the implementation of the complex:

  • gymnastic ball;
  • dumbbells;
  • neck from the stem;
  • hoop;
  • drive for fitness.

The basic exercises that are part of an effective system for home workouts:

  1. Rolls on the ball. Put his hand on the floor and throwing both bent legs on the shell, you must carefully make rolls the ball in hand. Repeat 15 times on the need for each side.
  2. Slopes with dumbbells. Mark in one hand dumbbells (2 kg) and positioned feet shoulder width slightly narrower. Taking a deep breath and exhale, it is required to fall apart one by one. There should be about 20 repetitions on each side.
  3. rotation of the body with the stamp. Picking up the shell and place it on the shoulders of the head, you need to sit down on a bench and rotate the body to one side, then the other. This exercise is done in 2 sets consisting of 10 repetitions.
  4. The twist wrap. It is familiar to all people, as he encountered during his school days of physical education classes. The effect depends on the severity of the device. Start twisting hoop need 10 minutes, but gradually this time should be increased.
  5. the body turns on the disk. By embarking on the drive next to the chair or other support in order to avoid the drop, it is necessary to stick to the hands for it and rotate the torso to the side. It should be remembered that the case should be sent in one direction, and the legs - the opposite to him. This should be done is not very fast. The exercise is best for a minute.
What do exercises to remove belly and hips?

When people are asked about what exercises to do to remove the stomach, they are often afraid of such training, as they seem to them too complicated at first glance. In fact, this entire complex can easily perform even the person who had all had nothing to do with sports. In addition to these exercises to get rid of fat on the abdomen and flanks can be made light jogging, swimming and stretch the muscles on a daily basis. Regular employment necessarily lead to good results, which will be surprised not only himself, but also others.

The base complex

Answers to the question about what exercises to do to remove belly fat fast can be quite different, as today there are a lot of complexes, aimed precisely at removing fat deposits in the most problematic areas.

Apart from the above, there is still a lot of interesting and effective exercise. Like the previous ones, and they can perform individually and in combination. they are all listed below. Clean with them extra centimeters are both women and men.

What do exercises to remove belly and hips?

Warm

Before you know what exercises to do at home to remove belly fat, you should learn one rule - no warm-up can not begin no training. It only needs to spend 5 minutes to warm up muscles and to prepare them to major loads. As a warm-up, you can do:

  • swings his arms and legs (the sides, front and rear);
  • slopes;
  • corners of the housing.

a core set starts after the warm-up. All the exercises in it need to perform two sets of 10 times. Between sets necessary to stretch and relax for 15 seconds.

Twisting

Talking about what to do exercises to remove belly fat, it is worth noting the foundation of the whole complex for a flat stomach. It is a simple twist, which is necessary to perform every day.

Starting position - lying on his back, pulling bent knees to her, placing his hands behind his head, straining press. The first thing you want to gently pull the shoulders from the floor with his head and hands, the most straining abdominal muscles, and some rotate the housing to the side. At the top you want to stay for a couple of seconds, then return to the starting position.

What do exercises to remove belly and hips?

When you exercise you need to carefully monitor the elbows so they are not stretched forward. You should also keep the chin in the air, not clutching, and try not to strain your buttocks. During exhalation is necessary to carry out the rise and descend on inspiration.

The rise of the legs

In recent years, is particularly relevant question is what exercises to do to remove the stomach, or rather its lower part. The answer is simple - to quickly and efficiently it can be done by raising the legs.

Starting position in this case is: lying on his back, legs bent at a right angle and lifted up so that your thighs are perpendicular to the floor. In this case, the hands should be diluted to the sides and expand the palm down.

Straining press should slowly detach from the surface of the floor thigh approximately a couple of centimeters, without changing the angle of inclination of the legs. At the top you need to stay for not relaxing the press a couple of seconds and then return to the starting position. Breath required to carry out at the bottom, an exhalation - at the top.

Twisting and lifting the legs

To answer the question of what to do exercises to remove belly fat, not only can a professional coach, but also athletes who are engaged in at least one year. These people recommend for beginners to perform twisting with lifting legs, which combines the two previous exercises.

From the initial posture (lying down with their legs, ankles parallel to the floor and hands behind their head) should stretch the chest press and pull both knees with each other (you can pull the legs in turn and reach for him opposite elbows). It is necessary to smoothly detach from the floor surface and shoulders, and hips. Stay in this position it is better not more than 5 seconds, and then go back down and repeat the rise again.

What do exercises to remove belly and hips?

This option is really the perfect answer to the question about what kind of exercise you can do to remove the stomach. With it, you can pretty quickly forget about hated folds, but only if the systematic implementation.

Lateral torsional

What exercises to do to remove belly fat? This is a topical issue at all times. They are interested not only women who are prone to the accumulation of fat in these places, but also men, who have a "beer belly", I do not decorate them.

Exercise for elaboration obliques is performed from an initial position - lying on a mat on his back with his arms folded behind his head and legs with feet propped on the floor. Alternately, it is necessary to carry out twisting in different directions, reaching the shoulder to the opposite knee. In this case, you want to keep your elbows at shoulder level, to load more went to press. After a couple of seconds of delay is necessary to return to the starting position and repeat all over again.

Find out what exercises to do to remove the stomach, many people immediately try to perform as many repetitions as soon as possible to get the desired result. In fact, the newcomers have not previously engaged in activities that try the first day of exhausting yourself training, jeopardizing their health and the next time to go to class soon. So do not be zealous and do more than is recommended by experienced specialists.

"Bicycle"

When people ask what to do exercises to remove belly fat, they do forget about exercise, which was held back in elementary school. But there is also carried out exercises aimed at weight loss. One of them is the "bicycle". He likes all people, without exception, as is easily performed, and the result gives stunning. Starting position - lie on your back with your legs straight, hands behind his head. Shoulders off the floor surface and are held in this state during the entire exercise. Then the legs are bent alternately in a circular motion, simulating cycling. Movements should not be too fast, as in the period of the exercise is to feel good press. It runs about 1-2 minutes.

I am interested in what exercises you need to do to remove the stomach, be sure to take into account the state of their health. Among the facilities listed above there are those that should not be done in a number of approaches without consulting a doctor if there are serious problems with heart. Therefore, before you know what exercises to do to remove belly fat, you need to seek help from a doctor. Perhaps he will recommend another set based on the test results, which will be effective specifically for that patient.

Wiggle toes

Pretty simple exercise, giving a serious burden on the press - wiggle toes in the prone position. It helps eliminate fat as the abdomen and on the sides, despite the fact that only the press felt in the performance.

The first step is to take the initial position - lying down with hands behind their heads and bent legs, ankles, which are located parallel to the floor and your knees come together. Next, you need to tear off the shoulders from the floor and at the same time gently toe of one foot floor, then return to the starting position. You can omit the legs alternately or to use only one of them for the approach. During the execution should be monitored press to run faster it was he, and not the neck and legs.

feet rise from the reference position

It concludes complex lifting the legs from a position normal plank, which was described above. This exercise is required to perform the last to fix the result.

What do exercises to remove belly and hips?

Standing in the bar and forming a clear straight line body should lift one leg about hip height and lock it there for a couple of bills. Then you return to the starting position and repeat the same steps with the other leg. Breath must be carried out when lifting, exhale - while lowering limbs.

Hitch

Now certainly understand how you can get rid of the hated kilograms and have to do the exercises. Remove belly fat through them quite easily. But do not forget about the hitch. It is considered as important element of training, as well as a warm-up.

Within 5 minutes you need to perform the traditional stretch various muscle groups. Particular attention should be paid to the press and the back, which suited stretching forward, backward and to the side, and deflections.