Summer is synonymous with holidays. Holidays means sea. And the sea means swimsuit fitting. A time of year feared by many. In winter there are large sweaters that hide the extra pounds and a few rolls of fat. On the beach and in the pool, however, it is very difficult to hide any flaws. By now, the month of June is about to end. Anyone who has been doing sport regularly throughout the year will not have much to fear. On the other hand, those who, during the winter months, got lazy on the sofa, have to run for cover. It is good to say it right away: it is impossible to work miracles in a very short time. However, there are exercises that, more than others, allow you to obtain satisfactory results in less time. In this article we will deal with the stomach and hips, a concern that unites women and men.
To make your stomach and hips lose weight faster for the summer, here are 5 exercises for over 40s to do at home
We are going to propose a circuit consisting of 5 exercises. We will combine medium-high intensity aerobic exercises with specific exercises for the abdominal area. As you can see, these are bodyweight exercises. You don’t need to go to the gym to perform them. We can also do them comfortably at home or, given the summer, in a park.
Let’s start with the warm-up
The first exercise is the jumping jack. Stand with your legs together and your arms at your sides. Raise your arms above your head and, at the same time, make a jump by spreading your legs. With a jump, return to the starting position and lower your arms. Continue like this for 1 minute. As a second warm-up exercise we offer the classic run on the spot. Begin gradually, gradually increasing the speed and level of knee-to-chest lift. The complete exercise should become a jog with hops. Total duration 2 or 3 minutes.
Targeted exercises
Exercise number 1: mountain climber. From the plank position, bring the right knee towards the right elbow. Then straighten the leg returning to the starting position. Repeat with the left leg. Once you are comfortable with the exercise, gradually increase your speed. During the entire performance, always keep the abdomen well contracted. Start with 20 consecutive seconds and then gradually increase the duration.
Exercise number 2: bicycle crunch. These are the classic “bicycle” abs. You position yourself lying on your stomach and with your hands placed behind your neck with your elbows open. While doing crunches, bend your right knee and bring it to your chest trying to get it as close to your left elbow as possible. Repeat the same movement on the other side and proceed like this. Perform 3 sets of 15 repetitions on each side.
Exercise number 3: russian twist. From a sitting position, with your knees bent and your feet flat on the ground, contract your abdomen. Then take your feet off the floor and rotate your torso from side to side alternately. Run for at least 20 to 30 seconds. Once you are well trained, you can intensify the effort by doing the exercise holding a weight in your hands. So here’s what to do to make your stomach and hips lose weight faster. If you have the consistency of training every day, after a couple of weeks you will notice the first results.
Deepening
We could have more sculpted and steely abs with these 5 exercises to do on the floor and standing up even at home