Slimming the hips and belly involves proper nutrition and exercise.
The main foods to include in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, grains, peanuts and olive oil. It is better to use green and herbal teas than drinks.
You must eat six times a day. The main meals are breakfast, lunch, dinner, and you can also have a snack between two hours. The main thing is moderation, in order to achieve the result, you cannot starve or overeat.
Diet for slimming the hips and stomach
Diet for hips and belly requires rejection of alcohol, carbonated drinks, sugary juices, instant cereals, canned food, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Eating right will help burn fat.
Sometimes it is useful to organize a fasting day to lose weight on the hips and belly. During the day, drink at least 2 liters of mineral water without gas and yogurt. You can drink herbal tea. In addition to burning fat, a fasting day helps to remove toxins from the body.
Exercises to burn fat from the hips and stomach
To get rid of fat on the hips and abdomen, physical exercises are needed, especially for the press.
It is recommended to do 2 to 4 training sessions per week with a minimum duration of half an hour. An important condition for fat burning is during exercise, heart rate and breathing. You cannot force things, it is better to do exercises regularly and without fanaticism.
- Lie on your back on the gymnastic mat, put your hands on the back of your head. Slowly bend your legs at the knees and pull them up to your chest. Raise your legs, keeping at right angles to your body, counting to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During an active exhalation, draw in the stomach. This allows you to develop proper breathing while using the abdominal press, which is essential for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Extend your arms by your body, lift your legs slightly, slightly bend your knees and spread them apart. Cross your legs, slightly raising your head, return to the starting position. It is not necessary to raise your legs high, the exercise is more effective if you keep them closer to the floor. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise your legs slightly bent at the knees and lower them at the same pace. Then do the same with each leg. Run 10-15 times.
- Same starting position. Raise your legs without bending your knees, place them behind your head and touch the floor. Close your eyes and breathe through your diaphragm 4-6 times. As you exhale, bend so that the vertebrae touch the floor one by one. Do not rush to avoid hurting your back. Take a deep breath, while exhaling, slowly lower your feet to the floor. Run 10-15 times.
- Same starting position. Touch the floor with your toes without bending your knees, first behind your head, then to the right and left of your head. Return to the starting position. Run 10-15 times.
- Lie on your back, stretch your arms along your body. Bending your legs, helping with your hands, sit down, then slowly return to the starting position. Run 10-15 times.
- Lie on the floor, move your hands away from your body, rest your palms on the floor. You perform movements with your legs, as in breaststroke swimming, while your knees are apart and your heels are together. Run 10-15 times.
- Lie on your right side. Put your right straight hand under your head, keep your left hand on your waist. Raise and lower your left leg. With the same leg, then make cycling movements. Return to the starting position. Turn to the other side and repeat the exercise. Run 10-15 times.
- Lying on your stomach, grab your ankles with your hands, throw your head back and rock on your stomach for 2 to 3 minutes.