Staying in shape is important, and you don't have to visit a fitness coach to do this. There are abdominal and hip exercises that can be easily done at home.
It must be understood that no exercise can correct the situation and lose weight if you do not adhere to certain standards. The diet should be balanced, rich in vitamins and protein. If you do the exercises regularly, then the body will definitely appreciate all the efforts, and combined with a properly organized diet, the process of losing weight will happen much faster. .
Homemade food is required, no fast food, takeout, cold food. Everything delicious is often harmful, and there is a lot of hidden sugar and fat in processed foods, so it is better to independently control the quality of the product and the way it is prepared. This is an important point. Well, to minimize the consumption of fat, salty, flour, sweet and alcohol, you should not follow a rigid diet.
Exercises to reduce belly fat and sides
Doing exercises will help you get rid of extra pounds, especially if they focus on your abs and hips. Each of them is performed in three approaches, and the rest time is 2 minutes. It's best to warm up your muscles before you start, then don't eat for 2 hours.
- The first exercise helps to stretch the muscles and improve blood circulation. Place your feet shoulder-width apart, clasp your hands to the buckle, and raise them to chest height. Squeeze your stomach, slightly arch your back, bend forward. Then we bend in both directions, now you can feel how the muscles are tensing. We follow sensations, and where there is more tension, we repeat more times;
- The second most effective exercise is the plank. You can stand on your elbows and toes, you can support your hands. The body must not be deflected. Ideally 60 seconds, but at this point you need to go gradually. There are a lot of options for the bar, and if the simplest one has already been mastered, then you can do this move on one side with one hand and rotate your body;
- The third exercise is to swing your legs and then bend your back in kitten pose. It must be done in three approaches 20 times;
- Twisting is another effective exercise. You need to lie on the floor, press your back to the plane, bend your knees. The purpose of the exercise is to try to raise your chin to the ceiling as much as possible, your abs tight. Freeze for a few seconds, relax. And twists are also performed in both directions, you can from a sitting position, bend your knees;
- An exercise that keeps you from getting bored is done while sitting. Reach back with your hands and feet to write numbers, letters, or objects. Whatever your heart desires. At the same time, breathe evenly, deeply, perform the exercise slowly;
- Squats can be done anywhere, even at work. And if you combine them with a jump, then the effect increases. It is necessary to perform three sets of 20 times, resting every minute.
Staying in shape isn't easy, but if you form a habit, it's already uncomfortable not to stretch, so it takes patience. It is necessary to overcome laziness, understand that there is no life without exercise, staying active and eating right. As the exercises become a habit, it will be easier for you to remember the exercises, and the results will be obvious: not only will the fat on the hips disappear, but the muscles will also tighten.