With the arrival of spring, a fair number of people begin to criticize their image in the mirror. At the same time, many find that their shapes are far from ideal and something needs to be done about it. In winter, outerwear made it possible to hide excess body protrusions, and now spring is rapidly reducing the number of outer shells. Going out becomes a little problematic, as the body causes certain complexes.
At the same time, most of those who wish to lose a few kilograms begin to apply a variety of diets, go to the gym for fitness or work hard on themselves at home. Therefore, if you decide to take care of yourself and, in particular, of your body shapes, the following set of sports exercises will be a great assistant for you.
Exercises to lose weight in the abdomen and hips
Sports exercises that aim to lose weight on the abdomen and hips are the most relevant part of the whole slimming process. It should be borne in mind that for women and men there is a different set of exercises, since the physiology of the two sexes is seriously different. In addition to the standard methods of losing weight, the use of breathing exercises, which is effective enough to quickly lose weight in the abdomen, is a good helper for the cause. The combined use of physical activity and breathing exercises will allow you to achieve a quick and sustainable weight loss effect.
Exercises for women
With the help of some diets, it is a little problematic to remove extra inches in the abdomen. Therefore, only systematic training, which includes the most effective exercises, will help to make progress in this difficult matter.
Squats are the way to success
Squats are generally not very popular and are avoided because they are considered unimportant for abdominal training. This conclusion is somewhat incorrect, as it is squats that allow a woman to train a part of the body such as the lower abdomen. Therefore, this exercise should be present in your classes.
Body twist
To train the rectus abdominis muscles, an exercise aimed at twisting the body is considered a good option. To do this, you need to sit on the floor. At the same time, the legs are bent and the arms are behind the head. As you inhale, you should raise your head and shoulder blades from the floor towards the ceiling. After reaching the maximum lifting point, you should freeze for a short time, then return to the starting point. Exercise is required nine to twelve times.
Virtual numbers
Before starting the exercise, sit on the floor and place your arms behind your back. In this case, the legs should be extended forward. The essence of the exercise comes down to the fact that you need to raise your legs and try to draw numbers from zero to nine in the air with them. Breathing shouldn't go astray, so try to breathe evenly. This exercise involves three approaches, which should be separated by half-minute breaks.
Soft tap
In the prone position, with the arms along the body and the legs straight, raise the legs a few centimeters. Then you should do a few light strokes with your feet together and slowly take the starting position. The exercise involves up to nine repetitions.
By bicycle
Exercise has been known since school and is essentially like riding a bicycle. From a prone position, lifting the legs at an angle, it is necessary to make movements that mimic the rotation of the pedals of a bicycle. The duration of the exercise is one minute. Three times is the number of repetitions required.
Cushion and circles
The exercise involves the use of a pillow that must be placed between the feet. In this case, you are lying on the floor and your hands are raised. The exercise is based on the fact that holding the pillow with your feet you perform circular movements. First, draw small circles in the air, then move on to drawing large circles. Finally, go back and draw small circles again. The exercise is considered complete if you have managed to draw at least twenty circles.
Candle
Starting position: you are lying on the floor, arms behind your head, legs bent. Taking a breath, it is necessary to tear the pelvis off the floor and raise it to the position where a straight line is reached with the knees. It is necessary to remain at the highest point for several seconds, and at the same time the tension of the body should be maximum. You're a candle flame, so keep it burning. As you exhale, you should return to the starting point. It is repeated at least three times.
Difficult, but necessary
Get into a starting position where you are lying on the floor with your legs raised perpendicular to the floor and your arms along the length of your body. With your legs crossed, you should try to raise your pelvis at least a little. At this time, the breath is held. The resulting tension is held for some time, after which the starting position is taken. At the same time, keep in mind that the ascent is inhalation and the descent is exhalation. Since the exercise is tough enough, 3-5 repetitions will be enough.
Hula-hoop: the solution to all problems
The hula-hoop is the perfect solution for every woman. The use of a circle allows not only to tidy up the stomach, but also to significantly improve coordination, develop flexibility. In addition, the hula-hoop helps to get rid of such an unpleasant moment as sagging skin. Therefore, you shouldn't neglect this sports tool, and if you don't have it in stock, go to the store and buy it urgently.
Unable to reach
Let's take a standard position, ie lying down. The hands are placed along the body. The course of the exercise is conditioned by the fact that it is necessary to move from a prone position to a sitting position and bend forward. In this case, the fingers should reach the toes. Do not bend your legs in any way. On inhalation there is an ascent and on exhalation a descent. It is repeated at least eight times.
Look left and then right
Lying on the floor, bend your legs and move your arms behind your head. The left foot should be moved behind the right. Performing the exercise means that the body will not rise easily and will turn slightly to the left. In this position, you freeze for a short period of time and then come back. A similar sequence of actions is performed for the other party. The exercise is repeated five to seven times.
Exercise for men
If you have grown, for example, a beer belly, giving up beer will not help you gain a flat, raised silhouette in the belly area. Being a man you can't get away from sports, so you need to do some physical exercises that will help you get back into shape.
Exercise 1
You are lying on the floor with your arms along your body. Then, strain and lift your legs and body at the same time. Performing this action, the legs must be bent at the knees, and the palms of the hands must be moved to the knee area. It is repeated five times, then there is a pause of about half a minute and all movements are repeated again. The total number of repetitions must be at least three times.
Exercise 2
This exercise is analogous to the first one. The only exception is that you have to reach with your palms not the knees, but the shins. The number of repetitions is identical, that is, three times with pauses of thirty seconds.
Exercise 3
The third exercise seems a little more difficult, as you have to reach with your palms the soles of your feet and your head on your knees. The number of approaches has not changed, and the rest time is always the same thirty seconds. After completing this exercise, you can give yourself a short rest (1 minute).
Exercise 4
You are on your back with your hands behind your head. Don't bend your legs, but keep them straight. You need to lift your legs and body at the same time to a distance of about twenty centimeters. In this case, the body of the body should be turned to the side. By performing a movement, you first turn in one direction and, repeating the movement, turn in the other direction. These movements should be repeated five times. This is followed by rest for about half a minute. When you complete the fourth exercise in both directions, you can rest for one minute.
Exercise 5
The body position is the same as in the previous exercise. You should also lift your legs and core. It should be borne in mind that now, when you raise your legs, they must be bent, and the body of the body should turn so that the right elbow touches the left knee and vice versa. If the stretch interferes with your full range of motion, try to stretch as far as possible towards the knee. The pause between the series provides a time interval of thirty seconds.
Exercise 6
Finally, the series of these exercises should be finished with pumping the press and an exercise such as a bicycle. In this exercise, the bicycle requires you to perform it with your hands behind your head. These exercises are designed for as many repetitions as you can give, that is, the work should wear out.
Breathing exercises
Breathing exercises are one of the simplest and most fun exercises that are aimed at losing weight in the abdomen. Here you don't have to try too hard and try to perform exercises that your body cannot master. Respiratory gymnastics is an easy exercise within everyone's reach, without exception. At the same time, this ease in no way affects the effectiveness of the exercises below, since thanks to the breathing exercises the body receives full oxygen saturation, which in turn activates the metabolic process, and on the basis of this long-awaitedweight loss. Of course, this is all theory and to be personally convinced of the benefits of breathing exercises, you should go and practice. Therefore, do not hesitate, but start losing weight and experiencing pleasure at the same time.
Breathing exercise 1
Almost all the exercises in this complex can be performed with music. That said, don't include rock or metal. The most suitable option is relaxing music. The first exercise assumes that you are completely relaxed and in a lying position. While in this position, you should bend your knees to take a deep enough breath. When inhaling, it is necessary to draw the abdomen. As for the exhalation, here you do everything in the opposite order, that is, exhaling, you do not suck the stomach, but swell. To complicate the task a little, you can connect the body of the body to the work. To do this, while inhaling, bend your body in the abdomen so that you have the impression of swinging your abdominals. During the exercise, breathing control is required, and the number of repetitions should be at least ten times.
Breathing exercise 2
Do not change the position. We extend our arms relative to the length of the body and begin to inhale and exhale rapidly. It takes about ten seconds to perform this type of breath. Then you should draw the stomach as much as possible and slowly lift your feet. In this case, the feet should be perpendicular to the floor. Next, you need to pull your legs towards your body, wrapping them around your arms. We hold our breath and stay in this position for several seconds. The last phase of the exercise involves returning to the starting position and complete relaxation. It is performed no more than four times.
Breathing exercise 3
The position of the torso is the same, except for the arms, as they must be moved under the buttocks. We inhale and exhale fast enough without losing the rhythm. We carry out about ten seconds. Then we raise our legs and draw in the stomach. In this position, the scissors exercise is performed for about ten seconds. When finished, lower your legs and relax completely. After a few seconds, repeat the entire series of actions again. The total number of repetitions of the exercise should not be less than ten times.
Breathing exercise 4
We accept the starting position, which implies that you are standing and have your back against the wall. As you inhale, you should feel the tension in the lower back, and as you exhale, you should press your lower back tightly against the wall. In this case, the abdominal muscles should feel tension. It is repeated seven to eight times.
Breathing exercise 5
To perform the exercise, you need to sit on a chair. The back is as straight as possible and the knees form a right angle. In this exercise, it is necessary to carry out breathing with the stomach, and at the same time the abdominal muscles should work as much as possible, that is, periodically strain and relax. The first time ten such inhalations and exhalations are performed, so you should try to bring the total to 40 times.