12 best exercises for hips and stomach

To date, the majority of women have faced with such problem as excess fat in the sides and other parts of the body. This is due to the fact that the modern world has a large selection of products for harmful additives, which not only violates the metabolism, but also lead to obesity.

exercise for weight loss belly and sides

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

7 exercises for slimming the sides and belly without sports equipment

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

metabolism, drink water 1.5-2 liters a day.

Before you go on a diet, consult with your doctor!

Before these exercises, you need to warm up for 10 minutes. Warm-up made from the top down. In particular, should pay attention to that part of the body, you Can train.

Exercise 1 – press the lateral abdominal muscles:
  • Lay the Carpet on the floor and lie sideways.
  • One hand to pull it in front, You will need to stop.
  • One arm behind your head so that the elbow looking up at the ceiling.
  • At the same time start to lift your torso and legs up, then down. When lifting the body inhale, lower – exhale.
  • Download side abdominal muscles 10 times for 3 sets.
Exercise 2 – press the abdominal rectus muscles:
  • Lying on the floor on his back.
  • Hands behind your head.
  • When you inhale start raising the torso, as you exhale – let.
  • You can do this exercise you need a rounded back, the twisting of the stomach.
  • After raising the body must do hard to breathe.
  • Do not rush, you have to feel how the abdominal muscles.
  • Press it about 10 times for 3 sets.
Exercise 3 – Twisting on the floor:
  • Lying on the floor on his back.
  • Place your hands perpendicular to your body.
  • Bend your legs at the shins and lift them up.
  • Begin to lower your knees to one side, then the other.
  • Complications you can put between your knees ball or a book.
  • Repeat the exercise 10-15 times for 3 sets.
  • Twisting the drive before the burn 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 performed with straight legs and arms.
  • Lean forward and swing first with one hand down, then the other.
  • During the exercise, and keep breathing
  • Run of the mill about 20 times in a few approaches.
Exercise 5 – Bodyflex:
  • Sit on the floor and bend below the knees. Back should be straight.
  • When you inhale raise your left arm up and bring him on the right side, hold for a few seconds when you exhale – return to its original position. You should only feel a stretch on the sides.
  • Repeat the exercise with the other hand.
  • Pull several times, alternating hands.

Plus, this exercise is, that when you're training, not only on the side, but also to develop flexibility of the spine and legs.

Exercise 6 – Plank:
  • Place your elbows on the floor. Take this situation to keep the body perpendicular to the floor.
  • Back straight, legs straight, head level with spine.
  • In this position, try to keep about a minute.
  • Further time may be increased
  • Don't fret, that the whole body is shaking, because this exercise involves all muscle groups.
  • When you run the bar don't lower the hips like the very end of time.
Exercise 7 – Side plank:
  • Lying on the floor on the other side.
  • Rest one hand on the floor.
  • One hand behind his head.
  • When inhaling, lift your pelvis off the floor and lift to the highest point and a little late.
  • When you exhale, the pelvis down.
  • Do the side plank for 20 times, changing sides.

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

Exercise 1 – roll the fitness ball:
  • Set the exercise ball on the floor.
  • Stand with your back to gymnastics ball.
  • Palms on the floor shoulder width apart, and feet lay in the ball.
  • Back, both legs should be straight.
  • Slightly bend your knees and make roll the ball to the side, then another.
  • Repeat the rolls several times
Exercise 2 – Bends with dumbbells:
  • Take both hands with dumbbells weighing 2 kg and above.
  • Starting position – feet shoulder width apart, back straight.
  • Starts to stretch a single hand dumbbells down, go back and lean the other direction. Do the slopes a few times.
  • Over time, the weight of the dumbbells can be changed.
  • This exercise can be performed with one hand and tilt your body sideways, the other hand plays behind his head.
Exercise 3 – your body will Change with a stick or stamp:
  • Pick up a stick of wood or the fretboard. If you carry out exercise at home, and you're so sports-match, you can use the MOP.
  • To sit on a stool or bench. Keep your back straight.
  • Take the stick behind your back.
  • Start turning the body in one direction to its maximum point and then the other.
  • Repeat this exercise several times.
exercises for a flat stomach Exercise 4 – Torsion wrap
  • The heavier the device, the more effective the clean side.
  • In this exercise, take the Wheel. A good option is to wrap the challah-Hoop.
  • Twist the Hoop for 10 minutes. Further time may be increased.
  • Torsion Hoop or hula-Hoop can occur bruises on the sides — so, before you run to wear tight clothes, which is a nice turn.
Exercise 5 – torso Twists on the disk
  • Standing on the plate next to the Swedish wall or a chair to avoid relegation.
  • Keep your back straight, keep your hands on the chair or the Swedish wall.
  • Start by turning the body to the right and to the left at moderate speed. The legs need to go in one direction and body in another.
  • When turning you should feel working the side abdominal muscles.

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

Slimming the sides – and not only — also contribute to the easy running, stretching exercises and swimming lessons.