Even with perfectly toned buttocks and slender legs, some suffer from excess fat in the waist and abdomen. If your figure is inclined to accumulate stocks only in certain places, keep in mind that you still need to work in a complex with the whole body. Be sure to combine a balanced diet, cardio and strength training.
Instructions
Step 1
Start by rotating the hoop. This can be done at home. Use the simplest metal hula hoop first. Allocate 15-20 minutes for this activity every day, it can be divided into 2-3 approaches. Do not be alarmed if after the first approaches you get bruises on the waist, this will quickly pass. After a month or two, you can switch to a heavier version of the hula-hoop or the version with massagers.
Step 2
Give yourself some cardio workouts: running in a stadium or on a treadmill, cycling, training on stationary bikes, step aerobics, etc. This activates the metabolism and the body itself finds and removes excess.
Step 3
Try to find a way to go to the pool. Swimming takes up a huge amount of calories, since the body spends them not only on physical activity, but also on compensating for heat loss in cool water. When swimming, the whole body works, which allows you to form a harmonious figure.
Step 4
Exercise your abdominal muscles. There are special options for burning belly fat. Lie on your back near a bench. Raise your legs, bend at the knees and place your calves on the bench. Keep your hands behind your head or in the area of / u200b / u200bthe temples, you can cross over your chest. Perform quick short lifts of the torso up 30-50 times. Keep your shoulders and upper back off the floor.
Step 5
In addition to burning exercises, deep pumping of the press is required by completely raising the back from a prone position to a sitting position and lifting your legs from the floor to perpendicular to it. When you are able to do the lifts 12-15 times in one set, you should add additional weight, for example, picking up a pancake from a barbell.
Step 6
Do static exercises. Sit on the floor, tilt your torso back, raise your legs above the floor, if it's very difficult, bend your knees a little. Stay in such a corner for at least one minute, gradually increase the time to two or three minutes. The more the body is deflected and the lower the legs (but not on the floor), the more difficult it is to sit.
Step 7
In statics, the bar still works well. Put your toes and hands on the floor, lift your whole body and pull it out into the bar, as in the starting position during push-ups. Stand this way for at least a minute, again gradually increasing the time.
