For many men and women, excess abdominal fat is the biggest problem. Of course, it would be much easier if there were magical drugs that could remove excess fat deposits in this area. But, until such miracle pills are invented, the beauty and harmony of your figure depends only on your perseverance when doing fitness.
How to get rid of excess fat on the belly and hips
There are many ways to lose belly fat, each with its pros and cons. You don't have to exhaust yourself with daily workouts in the gym; you can get rid of belly fat by doing fitness at home.
Professional fitness trainers recommend regularly performing special complexes that will help you get rid of extra pounds in a short time, firm your figure and relieve your muscles. For home fitness workouts, you may need some equipment - dumbbells and fitballs, which can be purchased at any sporting goods store. If you don't have such equipment, don't despair - there are plenty of fitness exercises you can perform without equipment. Scientists have proved that the most effective are simple twists, jumping rope, lifting the legs and other exercises familiar to everyone from school.
Belly slimming fitness exercises
Fitness at home requires regularity and persistence. By systematically performing specific training for specific areas of the abdomen, you can eliminate excess fat in a short time. Your fitness training plan should include exercises that use specific target muscle groups:
- raise your hanging legs;
- rotation of the legs in the hang;
These classic exercises will not only help you get rid of excess pounds, but also correct your figure, making it slim and attractive.
Fitness training will be more effective if you perform exercises with dumbbells - additional weights will create a greater load on the muscles, which will accelerate the process of weight loss and muscle mass growth.
Fitness at home: basic exercises
- Ball crunches
Any home fitness workout should be started with a warm up - it will bring the muscles ready for the load and warm them up. It is also necessary to gradually increase the load during training. The first exercise is designed to work out the muscles of the upper press. You need to lie down with your back on the fitball, put your hands behind your head and take a deep breath. Then, with an exhalation, raise the body, straining all the muscles of the upper press. The back should be at a 60 ° angle to the legs. The main sign of proper fitness exercise is a faint burning sensation in the abdomen. Follow 2 sets of 12-15 twists.
If you don't have an exercise ball, you can perform crunches directly on the floor.
- Reverse movement
Lie on the floor and place an exercise ball between your ankles. You should gently raise and lower your legs, holding the fitball between your legs. This is a great exercise for shedding excess belly and hips fat, but for beginners it can seem rather daunting. Therefore, you should do it as many times as you can and when the lower press muscles are strong enough, you need to bring the number of leg lifts to 35.
If you feel lower back pain during this fitness exercise, you can put your hands (or a small flat roller) under your buttocks and lift your legs without the ball.
This exercise is also performed in the prone position, with the hands behind the head. You need to bend your knees and lift them at a 60 ° angle. Then lift the body and freeze in this position for 3-5 seconds. Gradually, this time needs to be increased, because the longer you can stay in this position, the more effective the result of fitness training will be.
Starting position: facing the floor, emphasis on socks and elbows. It is necessary to remain in this position for 60 seconds, while the body must be uniform and the muscles are tense. You can't bend your back.
This exercise works great for the abdominal and glute muscles and also strengthens the back and shoulders. Repeat the exercise 3 times with one minute breaks.
As the muscles get stronger and start getting used to regular exercise, fitness exercise should be more difficult. To do this, during its execution, it is necessary, in turn, to pull the knees towards the body. The pace should be quite intense - this way you start the metabolic processes in the body and the excess pounds will be burned faster.
- Lift the case
Starting position: lie on your back, shoulders firmly pressed to the floor, feet shoulder-width apart and bent at the knees. It is necessary to raise the pelvis, pausing for 1-2 seconds at the extreme point. This fitness exercise may sound pretty simple, but it's a misconception. Beginners should do 2 sets of 10 reps while standing on two legs. When the muscles of the back and buttocks get stronger, you should complicate the exercise a little and lift the body, standing on one leg. You need to do at least 2 sets of 12-15 reps on each leg.
- Breeding legs
Lie on your right side and rest your elbow on the floor. Raise your left leg high and dwell on the extreme point for a split second - you should feel the tension in the lateral muscles, which directly affects the thinness of the waist and the muscles of the buttocks. For each leg, 25 repetitions should be done.
- Lifting the knees
Fitness at home should definitely include this simple exercise - it's great for bulking up your stomach and working out your lower abs. Starting position - lying on your back. While lifting the body and legs, you should take turns pulling the knees towards the body. At the same time, you cannot lower your legs to the ground while performing pull-ups. The effectiveness of a fitness exercise directly depends on the correctness of its implementation: since the upper body is always in an elevated position, a static tension is created, with the help of which the abdominal muscles are toned and the muscles are burned. excess fat deposits.
Additional fitness and cardio exercises
Cardio training must be included in the weekly exercise plan of a follower of a healthy lifestyle: by performing only exercises to pump up the muscles, you will not achieve the desired result. Muscles will get stronger and start growing, but the extra pounds won't go anywhere.
The jump rope prepares the body for stress and starts metabolic processes in the body. If you start with rope jumping, the result will not be long in coming. Also, as a cardio load, you can take a short run or go down / up stairs a couple of times.