Get rid of the rolls NOW! In the waist area is where more accumulations of fat are usually stored in both men and women and this makes our figure look much thicker and unsightly. In order to eliminate these accumulations of fat in the waist, we must start an exercise routine and follow some healthy eating guidelines that will help you shape your body, reduce the love handles and get a much more refined silhouette, although if you do not have time to do exercise, you can always opt for professional pressotherapy machines, such as those from SIZEN, which you only have to place in the desired area and they will work for you. In this oneHOWTO article, we are going to tell you how to eliminate waist rolls so that you can start from today to take care of your body and, thus, be able to show it off on the beach.
Exercises to burn fat
To eliminate waist rolls it is important to start a routine to burn calories. Keep in mind that these lateral love handles are still accumulations of saturated fat that has been stored in the body due to excess calories not used by the body and that, therefore, are saved to take advantage of at other times. Thus, in order to eliminate them from your silhouette, you should start doing fat burning exercises, not just localized exercises designed to work the waist. One of the best exercises to burn fat is cardiovascular exercises.
Cardiovascular exercises to burn fat
With cardiovascular exersise we make our body go to the fat reserves to convert them into energy and, therefore, make them disappear; So, the first thing is to reduce its presence in our body in order to begin to outline it. To do this, it will be enough for you to incorporate exercises that consume calories in your training routine, such as:
- To run.
- Make a bicycle.
- Elliptical
- Aerobics classes.
- Zumba.
- Step.
The goal is to activate the body, make it burn calories and work and, to achieve an effective fat burning, it is essential that you spend at least 30 minutes doing this type of exercise. Ideally, you should lengthen the cardiovascular training 45 or 60 minutes so that, thus, the result is much more visible; In addition, you should exercise at least 3 times a week, although the ideal is to do 4 to 5 times in order to achieve better results.
Exercises to remove lateral love handles
But to be able eliminate waist rolls Not only will fat burning exercises suffice, but you should 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 little treadmill will help you reduce the fat in this area. For this, it is necessary that you complement 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 of them is to perform side crunches that make the obliques work, 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:
Bicycle crunches
You should lie down on a mat and raise your legs bringing your knees to chest level; place your hands behind your neck. Now, you should raise your torso and start moving your legs slowly as if you were pedaling, the goal is to try to bring the left elbow closer to the right knee and vice versa. In this way, you will be able to strengthen the obliques and gradually reduce the fat stored in this area. Do 3 sets of 15 repetitions to see improvement.
Vertical scissors
Now you will have to lie on your side on the mat supporting your legs one on top of the other, rest 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 3 sets of 15 reps on each leg. If you want better results, you can put a tape between the legs to make it harder 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, that is, make circular movements with the waist to prevent the hoop from falling to the ground. This game that girls play is a perfect exercise to be able to work the muscles in this area and achieve a much slimmer and fat-free silhouette. To exercise this part well, it is important that you include 10 minutes of 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 do exercises at homePay attention to these exercises.
Exercises with a broomstick to reduce waist
For this exercise, you will need nothing more than the broomstick to be able to sculpt your body. The following exercise that we will propose is very easy 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 of the neck 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 just 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 3 sets of 30 repetitions so that the body notices the exercise.
Image: med-health.net
Exercises to reduce waist with dumbbells
Now we are going to 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 to 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 perform it for 3 series.
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 the arms and we will hold weights or dumbbells on each side; This way, we manage to make even more force and, therefore, that the results are more visible.
Image: abworkout4women.com
Other exercises to reduce waist at home
Another way to exercise your obliques is by doing a pelvis 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, flex 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 3 series to be able to work the area well.
Image: fionacompston.wordpress.com
Pressotherapy to lose weight belly and waist
And if you desperately need to get rid of those love handles, a little trick: after your exercise routineIf you use a professional pressure therapy machine, it will help you avoid stiffness or pain the next day and, in addition, it will help you lose weight, since pressure therapy activates circulation with light pressure on key points, accelerating 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 control your diet, because 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 important check your habits So that all the exercises that we have just indicated bear fruit, because with a bad diet, exercise is not enough to be able 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 5 pieces of fruits and vegetables a day as they are very nutritious and healthy foods that, however, provide very few calories and, therefore, are perfect to help us lose weight. In addition, among these, there are some that are considered negative calorie foods because more calories are consumed to digest them than they provide.
Low fat foods
Obviously you are not going to feed only on …