Exercises to draw the hips and reduce the waistline

Exercises to draw the hips and reduce the waistline

Abdominal fat, love handles, bulges and cellulite that lodges in the buttocks, thighs and hips can quickly become a source of complexes. To slim your waist and slim your stomach, you need to burn calories and build your abdominals. To help you lose belly quickly, tone your abs and shape your hips, we reveal three dreadful targeted exercises against fat storage around the abdominal belt.

The extra pounds are usually due to a diet high in sugars and fat and low in fruits and vegetables. When the calories ingested daily are much greater than the calories burned, and no physical activity is practiced to compensate for this dietary imbalance, an accumulation of fat can occur. In the process of losing weight, playing sports regularly and adopting good eating habits guarantee satisfactory results. To lose a few centimeters of waist circumference and draw your hips, we offer 3 simple and effective exercises.

1.The pelvic lift

To lose weight and get a flat stomach, abdominal exercises are very effective for increasing muscle mass and having toned abs. If you want to burn visceral fat and have a slim waist, you can work your abdominal muscles at the gym or at home. Very effective, the pelvic lift allows you to lose your paunch and refine your figure. You just need to lie on your back with your legs bent. Next, lift your pelvis and hips by contracting your glutes. Hold this position for 15 seconds then return to the starting position. Do 4 sets of 10 repetitions.

 

2.The oblique leg lift

Core exercises are known to be effective in slimming down, eliminating fatty tissue and optimizing your waistline. The oblique leg lift promotes fat burning and results in a flat stomach quickly. Start by lying on your left side, supporting yourself on your right elbow. Next, lift your straight leg up and focus on contracting your abs. Do 3 sets of 20 reps on each side.

 

3.The rear leg lift

A few exercises are enough to speed up the metabolism and boost caloric expenditure. To lose weight and regain a flat and firm stomach, you can opt for this back leg lift exercise. Stand on all fours with your back straight and arms outstretched. Then raise your right arm and left leg and contract your abs. Hold this position for 10 seconds then return to the starting position. Do 3 sets of 20 reps for each leg.

 

Foods to eat to be in good shape

For effective weight loss, remember to eat a healthy diet and exercise regularly. A healthy and balanced diet should include:

 

Fruits and vegetables

Fruits and vegetables provide vitamins, fiber, antioxidants and minerals. Thus, they provide your body with the nutrients it needs to function and help you keep your weight in good shape. To fully benefit from their benefits, there are tips to preserve them longer.

 

Whole grains

Brown rice, wholemeal bread, quinoa and barley are foods that provide fiber and vitamins. They make you feel full and give you the energy you need for the day.

 

The proteins

For healthy bones, muscles and joints, protein foods should be eaten daily. Favor fish and chicken breast for a lower caloric intake.

In addition, it is advisable to drink at least 1.5 liters of water per day and to avoid ingesting processed foods, which are often high in fats and sugars.