Fat deposits in the stomach area, which we call hips, bother many people, especially girls.They horribly spoil the figure and look unattractive.Unfortunately, many factors in our life lead to their formation.
In particular, it is about sedentary work and poor nutrition, and the lack of time for proper training is felt.However, it is not always advisable to spend a lot of time.There are effective exercises for the hips that can be performed both in the gym and at home, devoting only half an hour to them.The main thing is not to give up and to exercise regularly.
Basics of lateral wrestling: preparation for exercises
If you decide to remove your hips with exercises and are ready to start training, first consider the following recommendations:
- In the future, try to avoid stress and anxiety, because in such situations the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdominal area.
- Try not to drink alcohol, especially beer.It contains phytoestrogen, which promotes the creation of the so-called "beer belly".
- The diet must be proper and balanced.You don't have to go on a strict diet, but a healthy menu should be your friend.
- Drink enough water.It helps maintain metabolism and also cleanses the body of waste and toxins, which also promotes weight loss.
You must drink at least 1.5-2 liters of water a day.
Warm up before training
Before you start performing effective exercises for the sides, do a short warm-up, which will help warm up your muscles and prepare them for the load.It is enough to perform simple movements from the list below:
- Circular movements with shoulders and arms.
- Circular swings with legs bent at the knees.
- Tiptoe walking.
- Turn your torso to the sides.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises to remove hips
Exercises for losing weight on the side at home will help you work on the problem area and correct your silhouette.Do not be lazy to do them regularly and you will soon notice the results.Let's see which ones are effective against the side.
1. Plank
Plank is a great exercise for abs and hips;helps to effectively work on body weight, also using the arms, back, buttocks and legs.The exercise is not aimed at pumping up the muscles, but it is extremely helpful in tightening the hips and the whole body.There are different variations of the plank: basic, on the elbows, side, with the leg raised and so on.By alternating different options, you can shift the emphasis of the load and make your workouts more varied.
The back should be straight, do not slouch or bend in the lower back.The whole body should be in a straight line.You have to look at the floor.Your arms should be bent at the elbows, make fists and form a triangle with your hands so that your elbows are perpendicular to your shoulders - this will help ensure stability.Also keep your legs straight, don't bend them at the knees, stand on your toes.Pull in your stomach and breathe evenly.During the exercise, it is necessary to maintain tension - it is not allowed to bend the back and relax the abdomen.Plank belongs to the category of static exercises, so you have to concentrate as much as possible on its implementation.
To begin with, it will be enough to hold the plank for 30 seconds.Then gradually increase this time to several minutes.Take care of the tension.If you find the plank easy for you, increase the duration of its implementation and try other variations.
2. Crunches
Abdominal crunches are excellent exercises for weight loss on the side, aimed at the abdominal area.When performing them, the rectus and oblique abdominal muscles and core muscles are used.
To perform basic sit-ups, you need to lie on your back, bend your knees and put your hands behind your head or on your chest.Back position plays a role.As you come up, round it slightly so that your abs are working, not your lower back.
If you find the exercise difficult at first, you can hold your hands in front of you, which will help you improve your balance.
To begin with, it is enough to perform three approaches five times, gradually increasing the load.
3. Bicycle
Lateral exercises for women include the bicycle, familiar to us since childhood.It perfectly helps in the work of the oblique abdominal muscles, thus fighting against the hated fat deposits.
To perform it, you have to lie on your back, put your palms behind the back of your head, and spread your elbows to the side.You need to keep your legs hanging, bend your knees at a right angle and place them clearly above your pelvis.Raise your shoulders slightly above the floor and stretch your neck - this is your starting position.Inhale, as you exhale, turn your body to the left and pull your left knee and right elbow towards each other.At the same time, extend your right leg away from you.Then return to the starting position.Perform a similar turn in the other direction - this will be one repetition.
In total, it is recommended to make two approaches of 20-25 times.
4. Mill
The side milling exercise, known to us since childhood, is an excellent way to get rid of fat deposits in the stomach area.
Starting position – standing, feet shoulder width apart, back straight.
Arms and legs should be straight.Now lean your body forward and swing first with one and then with the other.Do several sets of 20 repetitions.
Control your breathing during the exercise.
5. Lifting the legs
These side cutting exercises work the obliques as well as the hip abductors.
You must lie on your side, lean on your lower elbow, and place your other hand behind your head.Inhaling, raise the lower leg 30-40 cm higher than the lower leg, on exhalation, gently pull the lower leg towards the upper leg and fix it in that position for a few seconds.Inhale, and as you exhale, bring both legs back down.Try not to lean your body forward or backward.If it is difficult for you to maintain your balance, place your upper arm with your hand on the floor, increasing the area of support.Keep your back straight during the exercise, your shoulders straight and your neck elongated.
Do two sets of 15-20 reps on each side.
6. Bodyflex
In the question of how to remove fat from the sides, bodyflex can become an irreplaceable assistant.You should sit on the floor, bend your knees under you, keeping your back straight.Inhaling, raise your left hand, move it to the right side and hold for a few seconds.Then, as you exhale, return to the starting position.As you perform the exercise, you should feel a stretch in your sides.
Repeat the same with the other hand.Stretch several times, alternating arms.The advantage of bodyflex is that it helps not only to remove the hips, but also to improve the flexibility of the legs and spine.
7. Slopes
Bending is a great exercise to get rid of your hips.If you specifically want to lose weight, do them without weights, because if you have weights, you will work harder to gain muscle mass.There are many types of slopes.You can alternate between different ones: sideways, forward, backward.In total, it is recommended to do several sets of 20-30 repetitions.
The starting position is the same for all types of exercises.
Feet should be shoulder width apart, hands on the belt, keep your back straight and look ahead.While bending, do not lift your foot off the floor and do not bend over.Bend in a clean plane.When bending forward and backward, do not bend or lean to the side.If you lean to the side, don't lean forward or back.
8. Hoop
Hoop twisting is a great help for those who don't know what exercises to use to get rid of the hips.Today there are many types of hoops or hula hoops - you can choose any one depending on the desired load.Especially useful are hoops with massage inserts, which are effective because they improve blood circulation due to the massage effect.
Beginners are advised to start with light hoops and gradually move to heavier versions.Start with a small amount of time and increase it over time.
Twisting the hoop has certain contraindications.These include problems with internal organs, pregnancy and menstruation.Also, you shouldn't exercise after eating - wait a few hours.
Devices for performing exercises on the side
A variety of exercise equipment and sports equipment will help you increase the effectiveness of your training.You can use simple shells at home:
- Dumbbellsthey help improve exercise and strengthen abdominal muscles.At home, you can replace them with bottles filled with water.But don't overdo it with the scales - to lose weight, they should be small.
- Jump ropethey effectively work all muscle groups and burn a lot of calories, which positively affects the process of fighting from the side.
- It can be usedfitball,allowing you to strengthen your abdominal, back, leg muscles, as well as lose weight and improve your posture.
- EffectiveExercises can also be performed on an ordinary chair.Sit on it and raise your bent knees to your stomach – repeat this effective exercise at least fifteen times.
- Trunk rotations on a separate disc- another great way to get rid of belly and hips.
- In the gym, it is particularly effective for working out the abdominal muscles.Roman chair.
If you want to remove your hips, the above exercises for girls will help you with this.They are all simple and affordable, and all you need is a little time, diligence and regularity.Of course, remember that physical activity simply needs to be supplemented with a proper and balanced diet.It is important to give up bad habits, reconsider your lifestyle and try not to be nervous - all this will help you achieve a slim, beautiful figure, especially overcome the hated sides.