Five easy exercises to quickly lose belly, waist and hip fat

results of weight loss through exercise

Do you have those terrible fat folds on your belly and waist? Favorite jeans now buttoned up with so much difficulty? No problem! The main thing is not to panic. After all, a series of simple exercises for the waist, sides and abs every day will help - 20 minutes is enough to complete, your level of training does not matter! All movements are elementary - no more difficult than good old morning exercises. The complex is specially designed to eliminate folds in the waist and abdomen. This complex is ideal when combined with a calorie deficit!

Squat.

squat exercise

Squats are a fundamental element of any exercise program. Almost the whole body works, not just the buttocks as many people are used to thinking. Stand up straight, without bending at the lower back, feet shoulder width apart, heels pressed firmly to the floor. Hands on the waist or on the shoulder. Squat without sudden movements to be parallel to the floor. At the same time, the knees form a right angle and do not extend beyond the feet, the back remains straight. It is recommended to do 3 - 4 sets, 10 - 15 repetitions each set. Better with weights.

Bike.

exercise bike

Everyone knows how a classic bike is made. Many people have simply forgotten it or underestimated it. In fact, this exercise is also very effective. Lie down on the mat and start pedaling in your imagination. The neck is not stretched during movement. Do the movement for 2 to 5 minutes without resting. The press should burn! For starters, one reach is enough for the specified 2 - 5 minutes. Advanced can do the exercise 2-3 times.

Twisted.

do a twist exercise

Lie on your back, hands behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the mat. Now we alternately stretch the left elbow to the right knee and vice versa, in the opposite direction. Do 15 repetitions for each knee. Follow 2 - 4 sets.

Scissors.

pull practice

Lie on the mat with your arms behind your head or along your torso. Raise your legs (right angle to the floor) and start the movement, crossing your legs from side to side, not too wide. You should feel a stretch in your abdominal muscles. We do the exercise for about a minute, repeating 3-5 times. Beginners keep their feet square, advanced people can keep feet 60, 30 or 10 degrees off the floor. The swing can be made both horizontally and vertically, the main thing is not to touch the floor.

Raise the leg with a load.

do leg lift exercises with load

Lie on your back on the mat with your neck relaxed, hands under your head, lower back firmly pressed to the floor. Place special weight on your legs or clamp an object, such as a pillow or ball, between your lower extremities. Do 10 to 15 moves. The number of hits is from 3 to 5. For advanced, the weight should be the maximum possible for this number of repetitions.

We also recommend standing in a plank.

do plankGeneral recommendations
  • Do the waist and hip exercises in a well-ventilated area, preferably in the morning, but don't do it right after breakfast. Exercise before a meal or an hour after a meal. The complex is ideal for a home.
  • Prepare in advance a comfortable rubber mat that is appropriate for your height and equipment (dumbbells, balls, dumbbells). Get a bottle of water.
  • If you're exercising at home, there's no need for sportswear, but the clothes should be comfortable anyway.
  • When performing the squat, keep your back straight and strong. All other exercises are performed in a lying position - the lower back is pressed to the floor. The load should be felt by your abs, not your back!
  • Perform each exercise for the prescribed number of repetitions, ideally until the abs burn unbearably.
  • Work without sudden movements, at a comfortable pace and amplitude, breathing steadily.
  • A basic short is recommended before and after.
  • Do exercises for your waist and hips at home without a trainer. If you feel discomfort or pain, stop immediately!
diet food in hand

And of course, don't forget to eat right! A well-chosen diet - 80 percent success.

I hope you enjoyed this article and found it useful. Don't delay self-improvement until tomorrow and take care of yourself today. Just be persistent in doing it properly, in just a month you will see the desired results. I wish you success and stay beautiful.