Exercises to Burn Fat
To eliminate waist rolls, it is essential to start a routine to burn fat. Keep in mind that these lateral love handles are still accumulations of saturated fat that have been stored in the body due to excess calories not used by the body, and that, therefore, are saved from being used at other times.
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So, to eliminate them from your silhouette, you should start doing fat burning exercises, not just localized activities designed to work the waist. One of the best exercises to burn fat is cardiovascular exercises.
Cardiovascular Exercises to Burn Fat
With cardiovascular exercises, we make our body go to the fat reserves to convert them into energy and, therefore, make them disappear; Thus, the first thing is to reduce its presence in our body to begin to outline it. To do this, it will be enough that in your training routine, you incorporate exercises that consume calories, such as:
- To run.
- Make a bicycle.
- Aerobics classes.
The goal is to activate the body, burn calories and work, and achieve an effective fat burning. You must spend at least 30 minutes doing this type of exercise. Ideally, you should extend the cardiovascular training 45 or 60 minutes so that the result is much more visible. You should exercise at least three times a week, although the idea is to do 4 to 5 times to achieve better results.
Exercises to Remove Love Handles
But to eliminate waist rolls, not only fat burning exercises will suffice, but you must also incorporate localized exercises that work directly in this area of our body. For this reason, going to the gym and doing 45 minutes of a little treadmill will help you reduce fat in this area. For this, you must compliment your training with other practices that will work the muscles in the area and, therefore, will be able to burn that fat and convert it into muscle mass.
There are many exercises to reduce the waist, but one is to perform side crunches that work the obliques, refining the silhouette and eliminating accumulations. Next, we are going to give you two types of exercises that you can carry out to exercise this area:
You should lie down on a mat and raise your legs, bringing your knees to chest level; place your hands behind your neck. You should raise your torso and begin to move your legs slowly as if you were pedaling. The objective is that you try to bring the left elbow to the right knee and vice versa.
This way, you will strengthen the obliques and gradually reduce the fat stored in this area. Do three sets of 15 repetitions to see improvement.
Now you will have to lie on your side on the mat, resting your legs one on top of the other, support your head on the palm of your hand, flexing your arm, and, in this position, we will begin the exercise. It is about raising the leg above you as far as possible and then lowering it slowly without touching the ground; Raise again and do 15 reps.
Then rest and start a new set of 15 until you do three sets of 15 reps on each leg. If you want better results, you can put a tape between the legs to make it more difficult for you to do the exercise and, thus, make your body have to work to the maximum.
Exercises to Lose Weight with Hula Hop
Another exercise that can help you reduce waist fat is the hula hoop, making circular movements with the waist to prevent the hoop from falling to the ground. This game that girls play is a perfect exercise to work the muscles in this area and achieve a much slimmer and fat-free silhouette. To exercise this part well, it is essential that you include 10 minutes of the hula hoop in your workouts and that, little by little, you increase it to achieve visible results, plus you will have a great time!
How to Get Rid of Waist Fat at Home
But if you want to do exercises at home, pay attention to these exercises.
Exercises with a Broomstick to Reduce Waist
For this exercise, you will not need anything more than the broomstick to sculpt your body. The following exercise that we will propose is straightforward to do and, as we have said, it can be done in any space in the house; To do this, you will have to follow the following steps:
- Step 1: place the broomstick on the nape in a horizontal position.
- Step 2: Slightly open your legs.
- Step 3: take the stick with both hands making sure that the arms make a 90-degree angle.
- Step 4: in this position, you have to turn your waist to one side, as much as you can, and then go to the other side.
Repeat this movement 30 times, rest, and start a new set. Ideally, you should do three sets of 30 repetitions so that the body feels the exercise.
Exercises to Reduce Waist with Dumbbells
Now we will explain another simple exercise for the waist that you can also do in your own home. You should stand up, with your legs slightly apart and place your hands behind your neck. In this position, you should lower one side and then to the other as if you wanted to touch the right and left part of your hips with your elbow. You must repeat this exercise 30 times and do it for three series.
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There is another variant of this exercise that consists of performing the same movement but instead of having the hands behind the neck. This time we will extend our arms and hold weights or dumbbells on each side; Thus, we get even more strength and, therefore, that the results are more visible.
Other Exercises to Reduce Waist at Home
Another way to exercise the obliques is to perform a pelvic rotation, an exercise is easy to do, and you can also practice it from home. To do this, you will have to lie down on a mat on the floor, and, at all times, you must keep your spine on the ground. It should never detach from it to be able to do this practice well.
Lie on your back and put your arms in a cross-holding them at the nape of the neck, bend your legs, and, in this position. You should rotate your pelvis to one side without taking your back off the floor and then to the other. You must do 15 repetitions on each side and complete three series to work the area well.
Pressotherapy to lose weight belly and waist
And if you desperately need to eliminate those love handles, a little trick: after your exercise routine, if you use a professional pressotherapy machine, it will help you avoid stiffness or pain the next day and. Also, it will help you lose weight since the pressotherapy activates the circulation with light pressures in crucial points, accelerating the metabolism and eliminating, in turn, the retained liquids.
Diet to Slim Hips
In addition to the exercises that we have just indicated, it is essential that to eliminate waist rolls, you control your diet, since the fat that you have accumulated in this area comes from the excessive calories that you have taken in your diet.
So, more than carrying out a diet to lose weight, it is essential to review your habits so that all the exercises that we have just indicated bear fruit because with a bad diet, exercise is not enough to sculpt your body. In this way, you will discover that the important thing to lose weight is not to eat a diet, but to eat healthy and balanced. To start eating well, you should follow these simple, easy-to-apply guidelines:
Diet Rich in Fruits and Vegetables
You should eat five pieces of fruits and vegetables a day as they are very nutritious and healthy foods that provide very few calories and, therefore, are perfect for helping us lose weight. Also, some are considered negative calorie foods because they consume more calories to digest than they provide.
You are not going to eat only fruits and vegetables because our body needs proteins, good fats, and carbohydrates to function correctly. For this reason, you should design a balanced diet but that the ingredients you incorporate into it are low in saturated fat and are nutritious; In this sense, avoid greasy options such as fried foods, sauces, cold cuts, sweets, pastries, etc.. To bet on lighter meals.
Eat 5 Times a Day
Both to activate your metabolism and to avoid bingeing, dividing your day with five meals is one of the essential tips to lose weight and eat healthily. The best thing is that between takes and takes no more than 4 hours and that you eat early, at least 2 hours before going to bed to give your metabolism time to digest the food.
Drink 2 Liters of Water a Day
It is essential to be able to have the body purified, hydrated, and in optimal condition. It will also help you reduce fluid retention, making you lose weight and reduce cellulite in your body.
Adapted and translated by The Cop Cart Staff