How to remove belly and hips with exercises

It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to get a toned figure! We will also consider what is the cause of fat deposits and why exercises are needed to lose weight on the abdomen and hips.

Exercises to lose weight on your stomach and hips will give you more benefits than you think.

Exercises to lose weight on the stomach and hips will bring you more benefits than it seems at first glance. Let's find outWhat benefits can you get from regular physical activity?to these areas.

1. It reduces body fat levels, the risk of diabetes, cardiovascular disease and many other diseases.
2. Improve the overall tone, strengthening the muscle corset. Abdominal and hip exercises will make your core stronger and more flexible.
3. Improved digestion. Your metabolism will become more efficient and your belly fat level will decrease.
4. Improved posture. Your figure will become more attractive and aesthetic.
5. I feel better. Exercise can help reduce stress and depression and increase energy levels.

However, to get the most benefit from such exercises, you need to perform them regularly. Don't forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.  

Get into the habit of eating healthy, staying active and having fun.  

Causes of fat deposits on the belly and hips

Fat deposits in the abdomen and hips do not appear suddenly. It is important to understand that fat performs the most important functions in the body: energy storage, protection of internal organs, thermoregulation.

Excess fat, in turn, negatively affects health and appearance. To cope with the problem, you need to know your enemy by sight. The main causes of fat deposits can be:

1. unhealthy diet: regular consumption of high-calorie foods and fast foods (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the food program;
2. lack of physical activity, which leads to a decrease in metabolic rate, the accumulation of fat deposits and a decrease in muscle mass;
3. genetic factors or changes in hormone levels (including in a context of increased stress levels);
4. lack of sleep. Metabolism is disrupted due to chronic sleep disorder; we believe the consequences are clear;
5. alcohol consumption. Few people know that alcoholic drinks are high in calories. In addition to accompanying snacks and meals;
6. age. Fat deposits in the abdomen and hips are inevitable as we age, but regular exercise can help you delay them.

Weight lossーcomplex process, so it is worth paying attention to all factors.

How to prepare your body for abdominal and lateral exercises

Warm up before trainingvery important to prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never perform an exercise on a "cold" body, it will definitely not thank you.

Below are some exercises you can use as a warm-up before abdominal and lateral training.

1. Lateral stretch: While standing on the floor, raise your right arm and tilt your body to the left, stretching your lateral muscles. Then repeat the exercise on the other side.
2. Pelvic rotation: Standing on the floor, place your feet shoulder-width apart and your hands on your hips. Then slowly begin to rotate the pelvis around its axis, first in one direction, then in the other.
3. Abdominal stretch: While standing on the floor, raise your arms and stand on your tiptoes. Then slowly lean forward, stretching your abdominal muscles.
4. Stretch the muscles of the lower back: standing on the floor, lunge forward, bending the right knee at a right angle and slowly turn towards the bent leg. Place your right hand on the knee of your bent leg and extend your left arm straight up, stretching your lower back muscles. Then repeat the exercise on the other side.
5. Body twist: Lie on your back, bend your knees and place your feet on the floor. Then slowly lift your head, neck and shoulders off the floor, also lifting your upper body to try to touch your right elbow to your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your right knee with your left elbow.

The best exercises to lose weight on the stomach and hips

Let's move on to the most interesting part: what to do to get a flat stomach and a thin waist? What if you can't go to the gym?

Let's look at the most effective exercises without equipment that don't take much time. Their regular implementation is the right path to an ideal figure.

Empty

An unusual exercise that uses the deep transverse muscles and diaphragm. Perform on an empty stomach or at least 3 hours after eating.

• Get into the starting position, with your feet shoulder-width apart, then lean forward, without bending your back, until your hands rest on your hips.
• Start breathing deeply through your nose, then inhale through your nose and exhale through your mouth.
• With your chin pressed to your chest, try to pull the walls of your abdominal cavity towards your spine.
• Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs, then exhale gently. Repeat the exercise 3-5 times.

Abdominal crunches

• Lie on your back, bend your knees and place your hands behind your head.

• Lift your shoulders and upper back off the floor by flexing your abs, then slowly lower your body to the floor. Repeat at least 10 times

Side crunches

Complicate the previous task by performing side crunches.

• As you stand, rotate your torso to the right, trying to touch your right elbow to your right knee.
• Then return to the starting position and repeat the exercise on the other side.

• Perform at least 5 repetitions on each side.

Plank

The horizontal plank is a static exercise that involves a large number of muscles, including the abs, back and glutes.

• Move into a push-up position, but instead of lowering your body, place your elbows on the floor and keep your body straight.
• Look down and keep your neck in a horizontal position!
• Hold the pose for 30 seconds.

Side plank

Vary the previous exercise with a lateral plank.

• Lie on your side with your left hand on the floor.
• Contract your abdominal muscles and lift your body, leaning on your left arm and leg.
• Hold the position for 30 seconds, then repeat the exercise on the other side.

Bicycle

• Lie on your back, bend your knees and raise your legs.  
• Make movements like when riding a bicycle, alternately bringing your knees closer to your chest.
• Perform the exercise for 30 seconds or more.

boat

• Sit on the floor, bend your knees slightly and lift them into the air to create a "boat" shape.
• Keep your arms parallel to the floor and your body balanced.
• Hold this position for 30-60 seconds, then relax.

Scissors

• Lie on your back and lift your legs straight up.
• Spread your legs, then cross them, move one leg over the other, and so on.
• Perform at least 10 repetitions.

Burpees

Practice with high cardio load it will accelerate the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, due to which a positive effect is achieved.

It is not an easy exercise, but you will see the result very soon. Source: pixels 

• Stand in the starting position: feet shoulder-width apart, hands on your waist.
• Go to the point-blank squat position with your hands on the floor, then jump into the plank position and return to the point-blank squat position.
• Finish the repetitions by jumping with a clap of your hands above your head and returning to the starting position.  

Bent squats

• Starting position: Stand for regular squats, with arms crossed in front of you.
• Perform a squat, don't forget to move your pelvis down and back, behind your heels. Squat until your thigh is parallel to the floor.
• Stand and bend to the left, extending your right arm above your head.
• On the next repetition, bend over to the other side for a total of 5 to 7 repetitions on each side.

The intensity of your workout depends on your fitness level, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.

Nutrition before and after training

Eating immediately before and after physical activity doesn't mean you have to reduce your menu. Such a radical approach to removing the hips and stomach will, of course, help, but will have a negative impact on health. Eating well means creating a menu so that each product brings benefits.Dietitians and nutritionists It is recommended that 80-85% of the diet should consist of healthy foods and 15-20% of favorite but not very healthy foods.  

What and when can you eat before training?

To have enough strength for training, the body needs energy. It is provided by carbohydrates. But simple carbohydrates immediately raise blood sugar and are digested too quickly. Complex carbohydrates take a long time to digest, providing the body with energy. That is, they perform the main task of pre-workout nutrition: they store energy before physical activity. Therefore, your pre-workout meal should consist of complex carbohydrates and proteins. Such a balanced diet helps to get amino acids into the bloodstream - they will be available both during training and immediately after. And complex carbohydrates will ensure stable glucose levels and sufficient energy for physical activity. Eating before training on the hips and stomach should be 90 minutes before the start of classes.

Optimal pre-workout diet

Porridge made from rice, oatmeal, quinoa, buckwheat, chicken or turkey breast, wholemeal toast. Or an egg omelet, you can also add a couple of proteins, fresh or stewed vegetables, including potatoes. Wholemeal toast.

Before training, your diet should definitely consist of carbohydrates and proteins.  

Post workout nutrition

The main task of eating is to restore strength and water balance in the body. Myths about the anabolic window, when it was believed that it was urgently necessary to have a snack within half an hour, research dissipate (the exception is those who train on an empty stomach). Protein synthesis after strength trainingelevated within 24 hoursand returns to baseline after 36 hours.  

What matters is not what you eat within an hour of exercising, but what you eat for 1-2 days after exercise. Therefore, the total amount of protein and carbohydrates during the day is crucial.

What to include in your post workout diet

Lean meat and fish, dairy products, eggs, soy products, legume-based dishes. Exercise will help you get rid of hips and belly, but the effect will increase many times if you change your diet.

Correct nutrition

There are many approaches to eating well, and each can be effective for different people. However, if your goal is a flat stomach and slim hips, you should pay attention to the following tips.

1. Reduce calorie intake: In general, to lose weight, you need to consume fewer calories than you expend. Set a goal to reduce your calorie intake by an average of 20% from the normal amount to gradually reduce weight.
2. Increase your protein intake: Protein is an important element in a healthy diet because it helps maintain and build muscle mass. Furthermore, proteins reduce appetite and speed up metabolism.
3. Reduce carbohydrate intake: Reducing the amount of carbohydrates in your diet can help reduce the size of your belly and hips. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, breads and flour products, which can rapidly increase blood sugar levels and lead to the accumulation of fat in the body.
4. Increase your intake of fruits and vegetables: they are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.
5. Drink more water: Water helps keep your body hydrated, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water a day.  

6. Limit salt intake: Reducing your salt intake will help reduce water retention in your body, which can lead to a smaller belly and hips.

It is important to note that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have illnesses or digestive problems.

What exercises should you do to lose weight on your stomach and hips?

It is necessary to combine cardio exercises to combat fat deposits and strength exercises to strengthen the muscle corset.

What, besides exercise, will help you lose weight on your belly and hips?

Don't forget about proper nutrition and sleep routine.

What will help you get rid of your belly and hips faster: nutritional correction or exercise?

The best option is to combine a reduction in diet with intense training. Then not only will it be faster to remove the hips and belly, but the effect will also be longer lasting.