Exercises to lose weight on the abdomen and hips

Ideal abs are important for both men and women.However, eliminating fat deposits in the abdominal area is quite difficult.Regular exercise in the gym or at home, proper nutrition and cosmetic procedures are necessary.

Compiling an effective set of exercises for the abdominal and lateral muscles must be approached taking into account the individual characteristics of the body, the level of physical fitness and the desired end result.

Exercises for the abdomen and hips: nuances of training

The main mistake made by novice athletes is the idea that the flatness of the abdomen directly depends on the development of the abdominal muscles.However, this is a misconception.The strength of the abdominal muscles does not affect the appearance of the abdomen in any way.A layer of subcutaneous fat will simply hide the trained muscles from the eyes of others.And you will have to forget about the ideal figure.

Considering this point, it is necessary to know and respect some nuances in training.

Tips and rules:

• Training courses take place 3 times a week or more.The infamous six pack can only be achieved through daily physical activity.
• The optimal time for training is the morning, since the body, rested at night, is tuned to the fruitful process of fat burning.
• Training duration – 1 hour.Includes a twenty minute warm up.During this, the joints warm up and cardio exercises start the fat breakdown process.
• One set of abdominal exercises lasts 30 minutes.During this period, the muscle corset is trained as much as possible.
• At the end of the training, 5-10 minutes of breaks are dedicated, aimed at stretching and improving the elasticity of the muscles.
• The load is increased gradually, starting with light tasks and ending with intense exercises.
• Breaks between tasks are allowed within 30 seconds.
• Basic exercises for the abdominal muscles are performed in 3-4 sets, 20-40 times each.
• It is forbidden to eat after exercise for 2 hours.
• Particular attention is paid to correct breathing, since the saturation of the blood with oxygen, and therefore the effectiveness of the exercises, depends on it.

Self-massage before training

Not many people know thisself-massage before exercise increases training effectiveness by 70%.During the massage, the abdominal muscles warm up, warm up and prepare for stress.

For 5 minutes, "tighten and open" your abdomen intensely with your hands along the entire perimeter.To anesthetize the procedure, anti-cellulite creams with a high content of warming substances are used.

The massage is performed according to the following scheme:

• With your palms closed into fists, work in a circle around the entire hip and abdominal area from bottom to top.Movements are carried out clockwise.
• Perform the same manipulations using a brush or massage glove.

Aerobic warm-up before abdominal exercises

A no-load warm-up program is called aerobic.Its task includes increasing body tone, stretching muscles and general shaking.

Aerobic warm-up exercises: bends in different directions, turns, rotation of the body and torso, swinging of the arms, contraction of the abdominal muscles.A basic set of warm-up exercises consists of 12 to 15 exercises for all muscle groups for a total duration of 7 to 15 minutes.

Home study program

The basis of exercises for defining the waist muscles are crunches.

Exercise 1. Regular crunch

1. Lie on your back, pulling your legs towards you and slightly contract your abs.
2. Close your hands in a "lock" at the back of your head.
3. Slowly lift your shoulders off the floor 15-20 cm and hold the position for 10 seconds.
4. Return to the ground, relaxing your abdominal muscles.

Elbows should be wide apart while performing and chin raised.

Number of repetitions – 10 times.

Exercise 2. For the upper abdominals

1. Sitting on the floor, spread your knees at shoulder height and bend them.
2. Place your arms in front of you in an extended position.
3. Lean back 45° with your entire torso and fix your arms in front of you in a bent position, turning your fists towards you.
4. Hold the pose for 5 seconds and return to the starting position.

Number of repetitions – 10 times.

Exercise 3. For medium abs

1. Lie on your back, pulling your legs towards you and spreading them shoulder-width apart.
2. Place your hands behind your head and place a pillow, blanket or towel under your lower back.
3. Lift your body off the floor to maximum height and lengthen your chin.
4. Correct the pose and relax after 5 seconds.

Number of repetitions – 15-30 times.

Exercise 4. Leg raises for the lower abdominals.

1. Lie on your back and lift your legs, bend them at the knees, parallel to the horizontal surface.Stretch your arms to the sides, fix them on the floor.
2. Slowly lift your hips off the floor 3-4cm, tensing your abs.The right angle at the knees remains unchanged.
3. Stay in the top position for 3-5 seconds and come back.
4. Your back and head should not lift with your pelvis.

Number of repetitions – 10 times.

Exercise 5

It is based on two exercises (no. 1 and 4).

1. Lie on your back and raise your legs, bend your knees parallel to the horizontal surface.Stretch your arms to the sides, fix them on the floor.
2. Contract your abdominal muscles and extend your head towards your knees.
3. Legs at right angles, pelvis and shoulders lift off the floor.

Number of repetitions – 10 times.

Exercise 6. Side crunches

1. Lie on your back, pulling your legs towards you and spreading them at shoulder height.
2. Perform a twisting exercise, trying to reach from your right shoulder to your left knee.The elbow should be pointing to the side.
3. The left elbow sets the position, placing itself on the floor for better balance.
4. Without stopping, perform alternate twists (10 times) to the sides, changing hands and elbows.
5. The pelvis does not lift.

Number of repetitions – 10 times.

Exercise 7. Lunges with crunches

1. Lie on your back and bring your legs closer to your pelvis.
2. Close your hands behind your head and widen your elbows completely.
3. Slowly contract your abdominal muscles, lift your shoulders and head off the floor, and pull the knee of your left leg towards your chest.
4. Then, straighten your knee completely and extend your leg forward.
5. Return to the starting position and change legs.

Number of repetitions – 10 times.

Exercise 8. “Bicycle”

1. Lie on your back and bring your legs closer to your pelvis so that your heels touch it.
2. Close your hands behind your head and widen your elbows completely.
3. Slowly tense your abdominal muscles, bend your right leg at the knee and straighten it at a 45° angle to the floor.
4. Try reaching your left knee with your right shoulder.
5. Without stopping, do the same with the opposite arm and leg.

Number of repetitions – 10 times.

Exercise 9. Circular rotations (for all abdominals)

1. Lie on your back, pulling your legs towards you and slightly contract your abs.Knees bent.
2. Close your hands in a "lock" at the back of your head.
3. Raise your head and shoulders off the floor.
4. Perform circular motions in different directions 5 times across the right side, floor, left side and knees.
5. The pelvis should be immobile.

Number of repetitions – 5 times.

Exercise 10. Backbends (common for abdominals)

1. Get on your knees, rest your elbows on the floor.The foot is fixed only on the toes.
2. Raise both knees off the floor 5-10 cm and fix the pose.
3. Return to the previous position and rest for 5 seconds.
4. The back is always straight.

Number of repetitions – 10 times.

Exercise 11. For strong abs and abs

1. Lie on your stomach and lift your body onto your toes and elbows.
2. Raise your right leg to a straight position at hip height (to create a straight line from hips to heel) and fix it in this position for 3 seconds.
3. Repeat with the left leg.
4. Keep your body straight without bending at the waist.

Number of repetitions – 10 times.

Exercise 12. “Scissors” for the lower abdominals

1. Lie on your back, place your hands under your hips.
2. Lift your straight legs off the floor 25cm and spread them apart as you exhale.
3. As you inhale, cross in front of you.
4. Perform the exercise intensely and for as long as your body allows.

The exercise involves simulating the process of working with scissors.

Exercise 13/1.Legs swing to break down fat

1. Stand straight next to the wall and lean on it with your right hand.
2. Swing your left foot in different directions (20 times in each direction).
3. Change arms and legs and perform the same exercise.

Exercise 13/2.Legs swing to break down fat

1. Lie on your side, placing your left elbow on the floor.
2. Perform upward swings with the right leg (20 times, 3 sets), without lowering the leg to the ground.
3. Change arm and leg.

Exercise 14. “Pendulum” for the oblique muscles

1. Lie on the floor, place your arms along your body and raise your legs straight.
2. Lower both legs, together, to the right and left, without reaching the floor, imitating a pendulum.

Exercise 15. Plank to work hips and abdomen, lumbar and back muscles, hips, shoulders, arms

1. Lie on the floor, resting your elbows on it.
2. Raise your entire body on your elbows and toes and fix the position.
3. Your torso should be straight.
4. Stay in the position for 30-60 seconds.

Number of repetitions – 3 times.

Effective twisting characteristics

Crunches are the basis for losing weight and defining abdominal muscles.Without these exercises it is impossible to remove fat deposits from the abdomen and hips.It is necessary to start with basic sets, gradually complicating them after the body has adapted to the loads.

There are heavy variations of crunches:

• Inversion.They differ in that during the exercise the legs are pulled towards the chest and not towards the body.
• Double.The legs and torso rise simultaneously.
• On an incline bench.Regular crunches are performed on this device, but with a rounded back during training.
• Suspended.The athlete hangs from the horizontal bar, bringing his legs straight to his chest and to the left/right of himself.

Tips for basic abdominal exercises

1. You should not fix your feet on a sofa or other surface, thus making your task easier.This position will transfer the load from the abdominal muscles to other muscles.
2. Breathing should not be inconsistent with movements.The body rises as you exhale and falls as you inhale.
3. You should not tear the torso in the lumbar area from the horizontal surface.This leads to prolapse of the intervertebral discs.
4. Make sure the exercises are performed slowly, without sudden bursts.It is important to slowly and gently tense the muscles needed to achieve the desired effect.

In short

At home, as well as in the gym, it is quite possible to achieve positive dynamics and get a flat stomach.Depending on individual characteristics, convenient and effective exercises are selected that can be performed without much effort and a lot of time.