For those who want to get rid of a small pile of subcutaneous fat that readily lodges around the pelvis, above the hips and that can be grasped by hand. Our sports coach tells us the best exercises to do to target this area.
Exercise 1 Lateral sheathing
On your mat, lying on your side, resting on your right elbow, your right leg bent at 90° on the ground. Take off your pelvis, left leg straight, left foot on the ground. The head, chest and left leg should be aligned. Hold for 30 seconds, then switch sides. To be done 4 times.
The benefits : here, sheathing puts all the weight of the body on the obliques (and the supporting shoulder). To go further, you can straighten your legs, join your feet and overlap them.
Exercise 2 The oblique crunch
On your back, legs bent, feet hip-width apart, put your right ankle on your left knee, and place your hands at your temples. Twist your bust, taking your shoulders off the ground and bringing the left elbow towards the right knee. Go back down and then back up. Do 20 repetitionsthen switch sides.
The benefits : this movement, which must be done slowly to respect the correct positioning of the body. It will solicit the oblique muscles as well as the waist. Ultimately, it allows you to draw the “V” at the hips.
Exercise 3 The Russian twist
Sitting on the ground, feet together (off the ground, for a more advanced option), turn the bust from right to left, and from left to right, placing your hands on the ground on each side. The gaze accompanies the hands, and the bust and the head follow the movement (not too fast!). Do 4 sets of 20 reps.
The benefits : this is the essential exercise when trying to target the center of the body. The twist of the bust makes it possible to effectively solicit the obliques.
The right activity to combine: lswimming
In addition to these muscle strengthening exercises to do at home, practicing a more cardio activity to burn fat is recommended. Swimming is ideal: the massage of water on the skin has a draining effectwe spend calories so we destock, and as a bonus, strengthen the entire bust, including the back. Breaststroke, crawl, butterfly: swim as you wish, the objective is to exercise while having fun!
My daily routine
- I drink water throughout the day (at least 1.5L) to aid drainage.
- I take three meals a day at fixed times (big breakfast, good lunch and light dinner).
- I limit the portion of starchy foods in the evening, and focus more on vegetables, which are low in calories and rich in fiber.
Coach’s advice
“In parallel with your sports practices and the adoption of a balanced and varied diet, the palpate-roll is a real plus. This manual massage, which can be performed at home, will have an anti-cellulite, toning and draining effect interesting. To do it, it’s very simple: grab a fold of skin in your lower back with your hands and come back forward, keeping this fold between your fingers. Repeat several times, then do the same on the other side.“
Thanks to Lucas Pauthier Sports Coach, www.traininglegends.work
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