The fat around waist and hip area, which is also known as muffin top, requires a great effort and discipline to be burned.
The first thing to consider is to reduce carbohydrates and saturated fats in the diet -in addition to drinking 8 glasses of water a day-, as well as exercising the body for at least 30 minutes a day.
For this reason, if you are interested in strengthening or burn fat this part of your body, we will give you a very simple workout that you can do anywhere, which is very effective to exercise this part of your hip:
Best exercises for hip dips and waist
1. Leg raises
Start from a kneeling position but with your hands on the floor, (4 supports). Extend your right leg out and back, so that it forms a straight line with your torso. Hold this position for a few seconds and return to the starting position. In this exercise it is essential to maintain balance. Do 20 repetitions, then switch sides and repeat.
2. Abs with ball
Lie on your back, bend your knees, raise your heels and hold a ball in your hands. Now, raise your torso as if you were doing an abdominal and hold that position, while passing the ball from one side of your body to the other. -Do the exercise for 30 seconds, rest and repeat 2 more sets.
3. Hip raises
Lying on your back, with your legs bent, raise your hips and place your hands on your ankles, until your body is elevated but resting on your back. You will notice a slight pressure in your hip and gluteal area, which means those muscles are working and toning. Start by holding each lift for 10 seconds and then increasing.
Get on the floor like a traditional abdominal crunch, but now take off your heels, bend your knees until they are at stomach level and bring your hands to your head. Next, come up and make your right elbow touch your left knee. Lower, come back up and then allow your left elbow to touch your right knee. You will repeat this movement 15 times, for 4 sets.
5. Circular leg lifts
Lift one leg up to medium height, and begin to trace brief circles with the bent leg, in one direction and the other. Always in a gentle way, taking care to do the exercise well and without overtired. Change position and begin to perform the entire routine with the other leg.
6. Lateral plank
Rest your weight on your outstretched hands and the tips of your toes as if you were going to do a push-up. Then, rotate the trunk to one side, stretch the hand that is not leaning towards the ceiling, stay like that for 2 seconds and return to the original position. Switch sides, do the same rotation again and repeat 3 sets of 30 times.
7. Hoop movements
It is a rotational exercise that is similar to twisting and allows you to perform a complete rotation of the waist. At first you have to learn the rotational movement to keep it for at least 5 minutes, then you can perform the movement for 15 minutes every day.
SHARE this best exercises for hip and waist with all friends. They will thank you later when they burn fat!
Also Read :
- 7 exercises for smaller waist and a flat stomach
- How to get thinner thighs in just 7 days
- 7 yoga poses to lose belly fat and strengthen your core
- This 15 Minute Cardio Workout You Can Do at Home to Burn Fat Fast