Health Passport Fitness and sport Padding of the hips, back, stomach: how to lose them?
Summary
Whether you are a man or a woman, many of us find our bulges unsightly and we would like to see them fade. These small or large pieces of fat that protrude from the jeans, which we puddle, and which we would gladly do without.
Good news, with a little effort, food and sports, with regularity, you will manage to erase them relatively quickly.
How to do it ?
The bulges are due to the fatty mass which is stored between the skin and the muscles. The bulges of the back affect men more easily. At the level of the hips, we talk about love handles, and lower, saddlebags which can be due to hormones, or to the morphology of each. In the stomach, several causes, including excess sugar and the lack of muscle strengthening of the abdominals
Whichever area you want to target, however, remember that your dietary changes will cause you to lose all excess fat overall. Your food rebalancing will not allow you to erase only the bulges of the back or the stomach. It is impossible.
The exercises suggested below aim to firm the targeted area, in order to refine and smooth it. Combining cardio sport, muscle building and diet is the winning trio. A muscular exercise does not make the anatomical zone of the requested muscle thin, it makes all the adipose tissue lose weight. On the other hand, the adipose tissue above is drained more, the skin is smoothed and you thus lose centimeters.
For cardio, all sports are good. The sport to favor will be the jump rope, hyper draining, very cardio in a short time. But above all, practice what you like, in order to last.
Losing the bulges of the hips
It will mainly be necessary to strengthen the obliques and the glutes. Your best ally will be the stairs. Forget the elevator! At the gym, you can schedule sessions on the stairmaster, this machine is formidable.
Without equipment, here are other exercises to do at home;
Squat
The squats are very complete, they solicit the glutes and the muscles of the lower limbs. They are achievable in load with weights, or with the simple weight of the body. The squat, in addition to erasing the bulges of the hips, allows to refine and shape the legs. The quadriceps being very large and therefore consuming energy, it also allows you to burn calories.
Exercise
Standing, legs shoulder-width apart, toes slightly apart outward and arms stretched out in front of you, bend the legs while inhaling and pushing the buttocks back until you have the thighs parallel to the floor as to squat. Get up slowly and while blowing to return to the starting position.
Oblique sheathing
Lying on your side on the ground, leg one on top of the other, elbow or hand in support, you raise the pelvis, so that the leg – pelvis – trunk segment is perfectly aligned. Hold it for about 30 seconds. Switch sides.
Mountain climbers
From the plank position, move your knees forward towards the elbows, one after the other, as quickly as possible.
Lose belly bulges
For this, it will be necessary to strengthen the deep abdominals. Remember to always stand up straight to begin with, whether standing or sitting.
The board
It is the core exercise par excellence: place the palms of the hands on the ground, as well as the feet, then raise your body with the strength of the arms. The legs are stretched out. The back should be straight, buttocks and neck aligned with the spine. Hold the position for at least 30 seconds, remembering to breathe.
The russian twist
Sitting on your buttocks, knees bent and feet on the ground, place your back straight. Turn the bust and hands to one side, then gently to the other, with a ball for stability, or nothing at all if you don’t have one. Increase the difficulty by lifting your feet off the ground.
Losing the back bulges
There are few exercises that target the back.
Balloon sheathing
It increases the efficiency of traditional sheathing. On the back, the elbows are on the floor, the bust and buttocks are raised and aligned while the feet are resting on the ball. This exercise will work on the abdominals and lower back muscles.
Reinforcement of the back and obliques
Take a weight of 1 kg in each hand. Standing with your legs slightly apart, chest straight, start by lowering your right hand along your right thigh, towards your foot, then bring your arm up to return to the starting position. Repeat this movement alternating right and left for about a minute. You can do up to 5 sets.
Anti bead power supply
On the diet side, in general for these three areas, avoid eating pastries and cakes, sweet treats, limit starches and white bread, without banning them.
Choose whole starchy foods. Avoid dishes that are too salty, because salt is responsible for water retention and cellulite. Eat more vegetables, the choice is endless! Consume them in raw vegetables, mash, soup, steam, as you wish while limiting the fat.
Eat fish or meat, preferably defatted with cooking in foil, steamed, grilled but with little or no fat.
Do not go without eating fruits, those of your choice, preferably raw and fresh rather than cooked in a compote or mixed in a smoothie. Above all, by following these tips, eat your fill and do not hesitate to consult a specialist.
