Title : How to reduce fat from the hips and waist sizes
link : How to reduce fat from the hips and waist sizes
How to reduce fat from the hips and waist sizes
How to reduce fat from hips and waist Sizes
1.Crunches
There no better exercise you can think of to reduce abdominal fat that crunches. It will help you burn stomach fat easily and if this exercise is coupled with an adequate intake diet, then you can see effective results in quick time.
Lie face up on a mat. Knees bent with feet touching the ground.
Now place your hands behind your head.
Take a deep breath and lift your upper body off the floor. You need to exhale when you're lifting your body.
By bringing your body back to its original position you need to inhale. Once reaches you need to exhale.
Do this 10 times and then repeated for two or three more sets.
2.Reverse Crunches
This is another exercise that will help you easily get rid of stomach fat.
Lie with your back on a mat. Raise your knees with your feet planted on the ground.
Keep both hands on either side of her body.
Push your feet so that your thighs are perpendicular to the floor and your feet do not touch the ground.
Now lift your back so that your knees to your chest.
Inhale when you plant your feet on the floor and exhale when lifting the back and move your knees to your chest.
Repeat this for 10 times and two other series.
3.Twist crunches
This exercise routine is very similar to creak exercise and here that rotate the shoulder in the direction of the other shoulder.
Lie down on the mat with hands behind head.
Bend your knees and make sure your feet do not touch the ground.
Now move your upper body toward your knees as exercise crisis. But here you have to make sure twisting his right shoulder to the left and the left of the torso should be on the floor.
Repeat the same way on the other side. Then lift your left shoulder to the right with the right torso resting on the ground.
Repeat the same procedure for 10 to 12 times.
4.Vertical leg Crunch
Lie with your back on the carpet or floor. Extend both your legs toward the ceiling and make sure one knee over the other crosses.
Now repeat the same what he has done in the exercise crisis.
inhales when he gets up and crosses her knees and exhale when moving the upper body toward the knees.
Vertical contraction Repeat this exercise 10 to 15 times for three consecutive series.
5. The side crunches
The abdominal side also will help you lose excess fat belly and also help to provide adequate training for your love handles. It is very similar to crunch exercise. The only difference here is that you have to lift the right leg when is leaning left shoulder to the right shoulder and vice versa. Repeat 10 to 12 times on each side for 2 consecutive games.
6.Bicycle Exercise
This is another exercise that will help to remove excess fat around your abdominal area with ease.
flat on the floor or carpet are maintained and keep both hands on each side of the head.
Now lift both legs from the floor and bend your knees.
Now pull your right knee close to your chest with your left leg out. When you are bringing the right knee you can try to fulfill his left elbow right knee to have a perfect stomach contraction.
Now take your right leg out and bring the left knee close to your chest. Now, lift the upper body and make sure your right elbow touches left knee during a perfect crunch.
Repeat this 10 to 12 times on both sides and for two consecutive years sets.
7.Rolling Plank Exercise
The rolling plank exercise is another popular exercise that will work very well in the lower back, hip and abdominal area.
Take your position on the floor or on a mat so that your knees and elbows are resting on the floor.
is necessary to look forward to your neck aligned with your spine.
Now lift your knees up so that you support your legs now on your toes.
Now contract your knees and keep this plank pose for about 30 seconds. Make sure you breathe normally during this routine.
Now move back and forth for the next half a minute to constitute a rolling plank exercise.
swinging sideways Plank
Lie down on the floor in a side position.
support his weight on his right elbow and right leg. Make sure the right elbow is perpendicular to his right shoulder.
Place your left leg over the right leg. Keep your knees straight and lift yourself so that your hips are off the ground.
Hold for about 30 seconds. Once you practice this position, you can hold in this position for 1 to 2 minutes.
Do the same on the other side as well.
8.Lunge Twisting
If you are a beginner trying to work the abdomen to remove excess fat, then you should first try out the exercise lunge twist.
Move your left foot forward and bend the left knee. You will feel the hamstring stretch right leg.
Now lift your parallel to the ground and make sure they are in front of you hands.
Take a big step forward with the left leg and sat down as if sitting in a chair. The right leg should be placed back and you must use your toes to support the right leg.
Make sure the upper body and spine are in the upright position to make perfect lunges.
lunge Now perform the same exercise on the other leg.
Repeat this for 15 times.
9.Side side Bending
Fold one side to another not only helps reduce excess fat deposits in the stomach area, but also helps to give your love handles in a perfect way.
Stand in an upright position with feet together. Raise both hands and extend over your head and make sure they are intertwined.
Now bend your body to your left side as much as possible until you feel a strain on his right side. Hold for 15 seconds.
Now back to the same standing.
Now repeat the same on the right side. Now hold this position for about 15 seconds.
Once you feel comfortable hold for 15 seconds, you can increase it to 30 seconds or more on each side.
empty 10.Stomach
If you are a beginner looking to do some exercises to reduce belly fat, then you should start with a low-impact exercises like empty stomach exercises. This is an exercise that focuses primarily on breathing.
Touching the ground on all fours, resting her body on her knees and hands.
Now take a deep breath and make sure that your abdomen is loose.
Now exhale the breath and make sure you have tight abdominal muscles during exhalation.
is necessary to maintain the contraction of the abdomen for about 15 to 30 seconds.
Repeat this process for 15 hours to two or three daily series.
11. President Captain
You need a chair for this exercise. It is a simple exercise that will help to reduce excess belly fat.
Sit in the chair with a spine upright and your shoulders straight.
placing both hands on either side with palms down. Take a deep breath.
Now as you exhale, make sure you bring both legs up so that your knees are very close to the chest.
Keep in this position for 5 to 10 seconds. Do not arch your back or forward bend when the knees are close to his chest.
Now bring your legs toward the floor and repeat the same process for 15 times.
12. Walking
Walking is the exercise of another novice you have to do if you are looking to reduce excess belly fat. It is a fat burner whole body. brisk walking for 30 minutes a day for a minimum of 5 times a week will help you see a gradual change in their weight. It is a low impact exercise that will give you a good workout to your heart as well as help boost your metabolism.
13.Jogging
After who have mastered the art of walking speed, you can switch to jogging that will help easily break the excess body fat accumulated in your body, including your belly fat. It will help you stay fit, healthy and fight obesity.
14.Running
If want to break free from the monotony of doing the same exercise every time, then you can try to add one or two days of running the exercise in your exercise regimen. It will help make your heart beat faster; lose excess belly fat and also burn a lot of calories than walking or running.
Exercises 15.Cardio
one of the best ways to burn a lot of calories your body as well as to shed the excess baggage you're carrying around your waist is doing cardio exercises. These exercises will help you easily remove excess belly fat. Cardio exercises for 30 minutes a day for at least 4 to 5 times a week will also help reduce stress, increase lung capacity, keeps your heart healthy and also improves sleep.
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