Many of us suffer from the accumulation of excess fat around the hip and stomach area, and they try to look for solutions to no avail. Learn with us in pictures about exercises that can get rid of these extra fats and make your body look better:
The bridge
Start by lying on your back with your knees bent, your arms at your sides and your palms flat on the floor. Slowly lift your butt off the floor, forming a straight line from your knees to your shoulders. Squeeze your bowels together for 30 seconds, slowly release your muscles and lower yourself to the floor. Repeat 10 times.
Bike-style push-ups
Lie on your back with your hands behind your head, raise your shoulders and tighten your stomach muscles. At the same time, raise your feet off the ground and keep your knees bent. Start slowly moving your left elbow toward your right knee. As you move your body, extend your left leg straight in front of you. As well as the other way, move the right elbow towards your left knee. As you move your body, extend your right leg in front of you. Repeat 15 to 30 times.
Russian twists
If you are new to this exercise, try doing it without weight. And as you get used to it, you can try to hold a weight in your hand. Sit on the floor, bend your knees and your feet flat on the floor. With your stomach stretched, support your back at about a 45-degree angle from the ground. If you are not using weight, cross your hands together. If you use weight, place it in your hands, just above your belly. With the knees bent, raise your feet off the ground so you can balance the butt. Pull your back to the right, and bring your clasped hands or weight to the right side of your body. Twist to the left, place the weight or your hands to the left side of your body. Repeat for 30 seconds to a minute.
Side board exercises
Lie on your side, support yourself with one arm: your elbow should be in line with your shoulder and your forearm flat on the floor, at a right angle to your body. Your legs, one on top of the other, so that your body forms a straight line from head to hip. Squeeze your muscles and stay in this position for 30 seconds to a minute. While taking this step, focus on keeping the abdominal muscles tight to help support your body. Switch sides and repeat.
Mountaineering exercise
Lie on a board face down. Put your hands under your shoulders, move your toes so that they are pressing against the floor, and push up. Your arms should be straight, but not closed, and your body should form a straight line from your head to your toes. Raise your right foot off the ground and pull your right knee toward the left elbow. Keep moving for a while, then return your foot to its original position. Repeat on the other side. Continue this movement for 30 seconds to a minute.
Exercise alone is not enough
These exercises can get rid of some fat, but they are not enough. If you are trying to lose weight and want to lose your body fat in general, you may need five hours of moderate exercise per week. It is also important to maintain a healthy diet and avoid eating more calories than you burn. For gradual weight loss, incorporate aerobic activities, such as walking, cycling and swimming.