12 best exercises for hips and stomach

To date, the majority of women have to face such a problem as the extra fat on the sides and other parts of the body. This is because the modern world has a large variety of products with harmful additives that not only violate the metabolism, but also lead to obesity.

exercise for weight loss belly and sides

Your attention provided a variety of exercises that will help tighten up the sides and to remove the folds of fat.

7 exercises for slimming the sides and belly without sports equipment

It should be understood that for getting rid of excess fat from the sides need not only exercise, but also a special diet. Need to give up flour products, sweets which contains fast carbohydrates and fats, fatty dairy products, sausages and food containing preservatives.

metabolism, drink water 1.5 to 2 liters per day.

Before you go on a diet, consult your doctor!

Before these exercises you must warm up 10 minutes. Warm-up do top down. Especially should pay attention to that body part You will train.

Exercise 1 – press on the lateral abdominal muscles:
  • Lay the Mat on the floor and lie on it sideways.
  • One hand pull the front of it, You will be stopped.
  • Other hand behind the head so that the elbow looked up at the ceiling.
  • Simultaneously begin to lift the torso and legs upward, then lower. When lifting the body breathe, at lowering – an exhalation.
  • Download side abdominal muscles 10 times for 3 sets.
Exercise 2 – press on the abdominal rectus muscles:
  • Lie on the floor on his back.
  • Hands behind your head.
  • When you inhale begin to lift the torso, when you exhale – let.
  • To do this exercise you need with a rounded back, twisting the stomach.
  • When raising the body must make loud exhale.
  • Do not rush, you must feel how the abdominal muscles.
  • Press it about 10 times in 3 sets.
Exercise 3 – Twisting on the floor:
  • Lie on the floor on his back.
  • Place hands on the sides perpendicular to the body.
  • Bend your legs at the ankles and lift them up.
  • Begin to lower the knees to one side, then to another.
  • For complication you can put between your knees a ball or a book.
  • Repeat this exercise 10-15 times for 3 sets.
  • Twisting run before burning in the muscles.
exercise for weight loss belly and sides of the twist Exercise 4 – The-Mill:
  • Starting position – feet shoulder width apart, back straight.
  • The exercise is done with straight legs and hands.
  • Lean forward and swing one arm down, then the second.
  • During the exercise, and keep breathing
  • Follow mill about 20 times in a few approaches.
Exercise 5 – Bodyflex:
  • Sit on the floor and bend under her knees. The back You should be straight.
  • When you inhale raise your left arm up and bring her to right side, hold for a few seconds when you exhale – return to its original position. You should feel the stretch side.
  • Repeat this exercise with the other hand.
  • Drag several times, alternating hands.

Plus this exercise is that when you run You train not only face, but also to develop flexibility of the spine and legs.

Exercise 6 – Plank:
  • Place your elbows on the floor. Take this situation to keep your body perpendicular to the floor.
  • Back straight, legs straight, head level with spine.
  • In this position try to hold for about a minute.
  • Further time can be increased
  • Don't be embarrassed, that the body of the track, because this exercise involves all muscle groups.
  • When you run the bar do not lower the pelvis hold on exactly to the end of time.
Exercise 7 – Side plank:
  • Lie on the floor on one side.
  • Rest one hand on the floor.
  • Other hand behind the head.
  • When inhaling, lift your pelvis off the floor and raise to highest point and be a little late.
  • When exhaling, lower the pelvis.
  • Do the side plank for 20 times, changing sides.

5 Exercises from the fat folds on the sides — to carry out with sports equipment

Exercise 1 – Rolls on an exercise ball:
  • Put the exercise ball on the floor.
  • Stand with your back to gymnastic balls.
  • Palms down on the floor shoulder-width apart, and feet lay on the ball.
  • Back as well as legs should be straight.
  • Slightly bend your knees and make roll the ball to the side, then the other.
  • Repeat the rolls several times
Exercise 2 – Bends with dumbbells:
  • Take in both hands a dumbbell weighing 2 kg and above.
  • Starting position – feet shoulder width apart, back straight.
  • Start to stretch one hand with the dumbbells to the side down, please go back and lean the other way. Make the slopes a few times.
  • Over time, the weight of the dumbbells can be changed.
  • This exercise can be performed with one hand and tilting the body to the side, another hand is moved behind the head.
Exercise 3 – the body Turns with a stick or stamped:
  • Pick up a stick of wood or the fingerboard. If you carry out exercise at home and you do not have any sporting fixture, then you can use the MOP.
  • Sit on a stool or bench. Keep your back straight.
  • Get the stick behind your back.
  • Start turning the body in one direction to its maximum point and then in the other.
  • Repeat this exercise several times.
exercises for a flat stomach Exercise 4 – Torsion wrap
  • The heavier the device the more efficient the clean side.
  • For this exercise, take the Hoop. A good alternative is to wrap the challah Hoop.
  • Spin the hula Hoop 10 minutes. Further time can be increased.
  • Torsional Hoop or hula-Hoop you may have bruises on the sides — so before you run wear tight clothing that will be comfortable to turn.
Exercise 5 – torso Twists on the disk
  • Stand on the disk next to the Swedish wall or a chair to avoid falling.
  • Keep your back straight, keep your hands on the chair or the Swedish wall.
  • Start turning the body right and left at a middle tempo. The feet have to go in one direction and body in another.
  • When turning you should feel like working the side abdominal muscles.

To remove the side fat is not so difficult, the main thing – regularly to perform these (and many more) exercise, eat right and lead an active lifestyle.

Weight loss parties – and not only — also contribute to the easy running, stretching exercises and swimming lessons.