The ideal figure always attracts the admiring glances of the surrounding people. To achieve the desired result, many begin to adhere to proper nutrition. This helps to quickly get rid of visceral fat in the flanks and abdomen.
In addition to nutrition, you need to perform special exercises that will speed up the process. Before starting a workout, it is important to understand which part of the body needs to be corrected.
Our material presents a detailed technique of exercises for the sides and waist. Thanks to them, you will get the desired result in a short period of time.
To date, there are many specially designed techniques that guarantee you accurate body proportions. An incorrectly selected set of training will negatively affect your figure.
What should be paid special attention to?
- slopes with additional weight (dumbbells) contribute to the rapid growth of the lateral and oblique muscles of the press. As a result, the volume of the waist begins to increase. Such exercises are suitable for young guys who want to increase the proportions of their body. In this case, this technique is not suitable for girls who want to get a thin waist;
- hoop activity. Constant training with a professional hoop can provoke the prolapse of the pelvic organs;
- turns to the side with additional weighting. In the process of performing this technique, it is not recommended to make sudden movements.
The spinal column experiences a strong load, which negatively affects the intervertebral discs. In this case, exercises for burning the sides require special care:
- to achieve quick results, you can use cardio loads. They contribute to the rapid burning of fat in the waist area;
- effective exercises for the sides should be combined with additional loads.
How to train the waist muscles correctly? In this case, it is recommended to perform each workout for at least 20 minutes. During this time, deep muscles are worked out, which are responsible for a chiseled waist.
Proper muscle preparation
Exercises for weight loss of the abdomen and sides require proper preparation of the lateral muscles.
It includes:
- tilts with outstretched arms. Do not make sudden movements, they should be as comfortable as possible for your spine. This helps to work out the lateral and oblique muscles of the waist and abs;
- turn of the body by 90 0С. The body must be rotated smoothly in each direction. Home exercises for the sides consist of twisting the upper body.
Exercises for a thin waist
After you have completed the warm-up, you should move on to the main exercises. The most effective are various types of twisting of the body.
The photo of the exercises shows the sequence of each technique.
The starting position of the body is lying on your back. The body is as relaxed as possible. Next, the body is raised, and the body is twisted in the opposite direction. The loin and elbows should not come off the floor.
The next exercise requires the supine position. Legs slightly bent at the knees, hands behind the head. We begin to smoothly turn the body in each direction. The right elbow should touch your right heel.
Twisting the body in a sitting position. To do this, you need to sit comfortably in a sitting position. The legs should be bent at the knees. The body of the body is slightly deviated from the side. In the process of execution, it is necessary to smoothly turn your body, while your arms are slightly bent at the elbows. This method is designed for more enduring individuals.
Twisting the body in the supine position. The body is in a relaxed state. The legs are slightly raised above the stomach. The knees are slightly bent. Between them it is recommended to place a small rubber ball. Performing the exercise requires bending the knees to the side. As a result, the oblique abdominal muscles are well worked out.
Photo exercises for the sides
The most problematic area in women is the stomach. In order to accumulate fat on it, it will not take much time, but in order to get rid of it later, you can spend several months.
There are a huge number of factors due to which fat and extra pounds can accumulate on the stomach. In order to get rid of this, you need to monitor your diet and perform some abdominal exercises that you can do at home.
According to statistics, most women are not happy with the appearance of their belly. And this is understandable, because the folds are visible to others and do not look very attractive. And most women who dream of losing weight resort to various methods and methods, up to starvation. Not many people know that in order to look decent, fit, you just need to follow a certain diet and perform a few simple exercises for the abdomen.
Causes of fat and extra pounds
According to doctors, there should be a small amount of fat on the stomach, because it serves as a kind of protective barrier for all internal organs and bones. But excess body fat should be a matter of concern. So what causes extra pounds and belly fat?
- Genetics, as you know, is a stubborn thing. It is believed that if a grandmother, grandfather or mother has problems with body fat, then they can also pass to the heirs. The most common shapes are apple and pear. If you got the “pear” shape, then the extra pounds go to the lower body, if the “apple”, then to the stomach.
- Bad metabolism. Over the years, metabolism slows down significantly. This is what leads to the accumulation of fat in the abdominal cavity. Women are known to be more prone to belly fat than men.
- Binge eating. If a lot more is eaten per day, then you can’t do without extra pounds.
- Stationary lifestyle. If a lot of time is spent near a computer or TV and there is absolutely no physical exercise, then extra pounds will be gained in the shortest possible time.
- Stress, nervous tension, illness. Stress or illness has a significant impact on any body, especially women. Stress and nervous tension increase the level of cortisol in the body, which can cause deposits on the waist and abdominal cavity.
- Any hormonal changes. This is especially true for women whose age has long crossed the line of 40 years. The amount of fat in the body can increase in proportion to body weight.
Effective Abdominal Exercises
Abdominal weight loss exercises are very important. Most importantly, perform them and clearly understand that the effect can be achieved only if such exercises are constant and are combined with a certain diet.
Consider what exercises are most effective and important for losing weight in the abdomen:
1. Vacuum
A fairly easy exercise that is associated with breathing. Standing on all fours, the body rests on the elbows and knees, take a deep breath with a relaxed stomach. When exhaling, the stomach should be tightened and pulled in. In this position, you need to hold out for 30 seconds.
2. Leg raise
Sitting straight on a chair, hands should be placed on the sides with palms down so that they are under your feet. As you exhale, raise your knees so that they are pressed against your chest as much as possible. In this position, you should hold out for up to 10 seconds.
3. Tilts to the sides
Exercise for the abdomen, as well as the sides. Standing straight, feet shoulder-width apart, hands should be raised above the head and folded. The torso must be tilted to the left so that the stretching of the right side of the body is felt. Ideally, you should hold out in this position for 15 seconds. Returning to the original, the same must be done with the right side.
Plank with twists
This exercise has a beneficial effect on the press, hips and lower back. It is necessary to take the plank position so that the elbows and socks touch the floor, and the body is as even as possible. So you should hold the body for 30 seconds and turn into a side plank position. Hold on toes and forearm of one hand (right, then left), preferably about 30 seconds.
Twisting
The most popular exercise for a flat stomach, which is distinguished by its ease and excellent results. It is necessary to lie on the mat - face up, bend your legs, while the entire foot should be on the floor. Throw your hands behind your head, take a breath, lift your upper body off the floor. You need to twist as much as possible, press your head as close to your stomach as possible. You need to exhale while lifting.
oblique twist
The essence of this exercise is very similar to the previous view. You should lie on the rug, hands behind your head, bend your legs at the knees, but so that the feet do not touch the floor at all, but are as if on weight. The upper body should be raised as in a simple twist, but the right shoulder should be rotated towards the left. The left side should be motionless on the floor. You also need to do the same for the other side.
Twisting bike
It is necessary to lie on the floor, hands behind your head, raise your legs, then bend at the knees. The right knee must be pulled to the chest, then the left and constantly change them. At the same time, the upper body should be raised. It feels like a bicycle is spinning. The knees should be pulled to the chest as much as possible, while the stomach should be tense.
Raised leg crunches
You need to lie on the mat face up, stretch your legs up and cross. Raise your upper body as high as possible, and try to reach your feet with your hands. It is very important to follow the breath, exhale when lifting the body, inhale when lowering.
Listed above are a few simple and affordable exercises that will easily help you get rid of fat and extra pounds. By devoting up to 20 minutes a day to such exercises at home, you can not only get a flat stomach and a chiseled waist, but also stay healthy and beautiful for many years.
Do you find it difficult to fit into the jeans you wore a few years ago? Do you feel like you are losing confidence due to belly fat? Know that you are not the only woman in the world with this problem. Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for ways and means to reduce their waist. If you want beautiful abs, dream of a perfectly flat stomach and a narrow waist, do our exercises for slimming the abdomen and sides at home and get ready to make changes in your lifestyle. This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.
If you are obese, then it will be difficult for you to get rid of belly fat and make it flat. But, if you are determined, then you will have to completely abandon your favorite muffins, hamburgers, pizza and ice cream, and instead focus on green leafy vegetables, as well as foods high in fiber. Only in this way you can reduce the volume of your waist.
The best way to get a slim figure is a combination of proper nutrition and a set of physical exercises. Eating a balanced diet will help reduce calorie intake and create a calorie deficit, while exercising will help you burn calories and tone your muscles. We have prepared a complex that can be performed at home at least every day in order to quickly see the result in the mirror.
A small amount of body fat is normal, as it serves to protect bones and internal organs. But excess should be a matter of serious concern. You can lose weight through exercise and a low-carbohydrate diet. But first, let's look at the reasons:
1. Poor metabolism
With age, the metabolism slows down, and this leads to active weight gain. Women are more prone to this than men. You may have wondered why some of your friends eat fried and sweet, but most of the time they have a flat stomach, and you always accumulate fat in this area. The main reason is that your friends have a higher metabolic rate than yours.
2. Genetics
It has been proven that fat cells in the body depend on your genes, or rather their number. If your grandparents or parents are overweight, then you will have the same problem. There are 2 types of body structure: pear-shaped and apple-shaped. If your body is pear-shaped, then the weight accumulates in the lower part of the body, for example, on the buttocks. If the body is in the shape of an apple, then fat accumulates in the abdomen.
3. Sedentary lifestyle
If you lead a sedentary lifestyle and do not exercise, spending most of your time in front of the TV or computer, then you will inevitably gain weight over the next few years.
4. Overeating
If you eat more than you should, you will definitely gain weight. If overeating is combined with a sedentary lifestyle, then you will gain weight in no time, and you will easily put on weight.
5. Wrong posture in a sitting position
If you do not follow the correct posture and always slouch when sitting, then be sure to accumulate fat in the abdomen. You should always sit with your back straight.
6. Stress and disease
Stress is one of the main reasons for the accumulation of fat around the waist. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women lead to the accumulation of fat deposits in the abdominal region.
7. Weak muscles
If the abdominal muscles are flabby, then you will easily accumulate excesses in this area.
8. Hormonal changes
When a woman approaches the average age, the amount of fat in the body begins to increase in proportion to body weight. The risk of fat accumulation around the waist increases during menopause. In women, hormones play an important role in regulating body fat levels.
The most effective exercises for losing weight on the abdomen and sides with a photo
This is the best set of exercises that will help you make a flat stomach at home, because it consists not only of twisting on the press, but also includes intense exercises that contribute to the rapid burning of fat not only on the stomach. But you need to clearly understand that the effect will be stronger and more noticeable, the more effort you put in and the more comprehensively you approach the issue of fat burning. This means that along with exercising, you will follow proper nutrition and will not go to extremes, for example, resorting to low-calorie diets, which are comparable to hunger strikes.
1. Twisting
There are no more popular moves than crunches. It is not the most effective, but it will help you strengthen your core muscles if you combine it with the right diet, and you will see results in a short time.
- Put your hands behind your head.
- Inhale deeply and lift your upper body off the floor. Exhale as you rise.
- Inhale as you lower back to the starting position. Breathe in as you lower your body to the floor.
- Do 10 reps and then repeat for 2-3 sets.
2. Reverse crunches
- Lie face up on the mat. Bend your knees, while the feet should be on the floor with the entire surface.
- Lower your arms along the body.
- Raise your legs so that your thighs are perpendicular to the floor.
- Raise your lower back so that your knees move towards your chest.
- Inhale as you place your feet on the floor. Exhale as you lift your back off the floor and bring your knees to your chest.
- Do 10 reps in 3 sets.
The movement is very similar to regular crunches, but here you will have to turn one shoulder towards the other.
- Lie down on the mat, put your hands behind your head.
- Bend your knees so that your feet do not touch the floor.
- Raise your upper body as you would in a normal crunch, while turning your right shoulder toward your left. The left side of the body should be on the floor.
- Repeat the movement for the other side. Turn the left shoulder towards the right, without lifting the right side of the body from the floor.
- Do 10-12 repetitions.
4. Twisting with raised legs
- Lie face up on the mat. Stretch your legs up and cross them.
- Do the same movements as when performing regular twists.
- Inhale as you lower your torso and cross your legs. Exhale as you rise.
- Do 10-15 reps for 3 sets in a row.
It is very similar to side crunches. The only difference is that here you have to lift your right leg as you move your left shoulder to your right and vice versa. Do 10-12 reps for each side for 2 sets in a row.
- Lie down on the floor or rug. Keep your hands on the left and right sides of your head, respectively.
- Raise your legs and bend them at the knees.
- Pull your right knee towards your chest. Raising your right knee, you should try to reach it with your left elbow.
- Extend your right leg and pull your left knee towards your chest. Raise your upper body and make sure your right elbow touches your left knee.
- Do 10-12 reps for both sides for 2 sets in a row.
This movement focuses on working the lower back, hips, and abs.
- Get into a plank position on the floor or mat with your knees and elbows on the floor.
- The gaze is directed forward, and the neck and spine are lined up.
- Lift your knees off the floor and place your feet on your toes.
- Hold this position for about 30 seconds. Make sure you breathe normally while exercising.
- Now alternate into a side plank position on each side of your body for 30 seconds.
- Lie on the floor on your side.
- Shift your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at a right angle.
- Place your left foot on your right. Keep your legs straight. Raise your hips.
- Hold this position for about 30 seconds. If you have experience with this movement, then you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
If you're just starting out with ab workouts, you should first try lunges with body twists.
- Take a step forward with your left foot and bend it at the knee. You will feel a stretch in the back of your right thigh.
- Raise your arms forward parallel to the floor.
- Take a big step forward with your left foot and sit down as if you were sitting in an imaginary chair. The right leg should remain behind and be placed on the toe.
- Make sure your back is in a straight position.
- Lunge with the other leg.
- Do 15 repetitions.
- Stand up straight with your feet together. Raise your arms above your head and put them together.
- Tilt your torso to the left as much as possible so that you feel a stretch on the right side of your body. Hold this position for 15 seconds.
- Return to starting position.
- Repeat the exercise for the right side of the body. Hold the position for 15 seconds.
- Once it becomes easy for you to hold the position for 15 seconds, you can increase this time to 30 seconds or more.
10. Vacuum exercise
Excellent helps to strengthen the abdominal muscles and focuses mainly on breathing.
- Get on all fours, supporting your body on your knees and elbows.
- Take a deep breath. The press should be relaxed.
- Exhale. In the process of exhalation, tighten and pull in your stomach.
- Hold this position for about 15-30 seconds
- Do 15 repetitions in 2-3 sets per day.
- Sit on a chair, straighten your shoulders, straighten your back.
- Place your hands at your sides with palms down. Take a deep breath.
- Exhale, and then raise your knees so that they are close to your chest.
- Hold this position for 5-10 seconds. Don't round your back or lean forward while your knees are at your chest.
- Lower your feet to the floor. Do 15 repetitions.
12. Walking
Walking is another good exercise for beginners. You must do it if you want to get rid of belly fat, it burns fat deposits throughout the body. Walking briskly for 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight. This low-intensity exercise will give your heart a good workout and help boost your metabolism.
13. Jogging
After you have mastered brisk walking, you can switch to jogging, which will help you easily burn excess calories in the body. Jogging will help you keep fit, stay healthy and fight excess weight.
14. Running
If you want to diversify the daily monotonous performance of the same workouts, you can try running 2-3 days a week. Running will make your heart beat faster, which will help you burn more calories than walking or jogging.
15. Cardio workout
Cardio is one of the best ways to burn a lot of calories and also get rid of excess waist. Do them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung capacity, support heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to keep the whole body in good shape. Swimming will also improve the effect of cardio training. You must choose the optimal pace of training, which would allow you to burn more calories. At the initial stage, it is best to swim at least 1-2 times a week.
Video set of 5 effective exercises for a flat stomach
The next program for faster weight loss in the abdomen, it consists of exercises of a complicated level and is not suitable for everyone. But if you are able to master it, then in a short time after the start of training, you will see impressive changes in your body.
Delicious Slimming Foods
If you think you are overweight, then you should immediately cut down on carbs, fatty foods, and start eating fiber-rich foods. Below are the foods that are best for helping you lose weight.
- Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.
- Almond: rich in vitamin E and contains a large amount of fiber, which gives a feeling of satiety and reduces the feeling of hunger.
- Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.
- Avocado: High in fiber and monounsaturated fatty acids that help break down fatty acids into energy and water.
- Cucumber: has a high water content and very few calories.
- Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.
- Beans: helps in improving digestion, and also strengthens muscles, reduces hunger and prevents overeating.
Along with the use of these products, it is very important to perform certain exercises that will help get rid of excess fat on the sides. You must combine exercise and diet to burn fat effectively. It is important to include them in your schedule, then you will always stay in the best shape.
With an integrated approach, combining proper nutrition and training, you will see results in a few weeks. You can do these exercises at home on your own or under the guidance of a professional trainer. If you have the willpower and determination to put in a lot of effort to get rid of belly fat, then you can easily achieve this on your own. Remember that without effort there are no results, and getting rid of extra pounds is no exception. To accelerate weight loss through excess fat, try to avoid fast foods and increase calorie expenditure every day through physical activity and a healthy lifestyle. For example, replace the elevator with a walk on the stairs, instead of a trolleybus or subway, walk down the street.
How to determine the amount of fat?
Previously, subcutaneous and visceral fat was thought to be healthy because it can be used when the body needs extra energy. But times have changed. Studies have shown that being overweight leads to cardiovascular disease. Therefore, it is vital to always monitor the level of fat and keep it under control. Here are some ways to measure your waist.
A) Waist to hip ratio
Measure the narrowest part of your waist and then the widest part of your hips. To calculate the waist-to-hip ratio, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.
B) Body mass index
Body Mass Index (BMI) is your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9, then you are in the overweight category. If your BMI is over 30, then you are obese. Don't want to be at risk? Then you need to significantly reduce the amount of fat in the body.
B) Waist
Use a measuring tape to find out the size of the waist at the level of the navel. During the measurement, you should breathe normally. If your waist size exceeds 86 cm, then you are at risk of chronic heart disease.
Slimming the sides and abdomen is a rather complicated and painstaking procedure. It is genetically inherent in a woman to have an emergency reserve in the waist area in the most emergency case to ensure her life and the life of her offspring. In our time, these abilities are not particularly needed, but, nevertheless, the reserve is preserved.
Features of weight loss in the abdomen and sides
Various "hungry" diets can help in getting rid of 2-3 kilograms from the waist, but their effect is short-term, and the lost kilograms are returned with interest. Many balanced and harmless diets and nutrition systems aimed at slimming the sides or abdomen also do not have a magical effect and work most effectively only in combination with well-chosen physical exercises.
The golden rule of any weight loss, for wasting the body's own resources, "we spend more than we use" works here just in time. Analyze your usual daily routine, roughly calculate how many calories you spend per day and how many you get. Is there enough physical activity, are there any heavy, fatty dinners, how often do you eat? Perhaps you yourself will see your “sins”, eliminate them yourself and weight loss will go its own way, or simply trust our nutrition and training system from the best fitness trainers.
General recommendations for weight loss of the abdomen and sides involve the rejection of foods harmful to the waist, a decrease in the total caloric content of food and the fractionation of nutrition. You need to eat often, in small portions, without waiting for the feeling of hunger. The frequency of eating should be 2.5 hours. Also, to lose weight on the sides and abdomen, exclude from the diet foods and supplements that include non-natural products, such as mayonnaise, sausage, margarine and others. Give up alcohol, rice, pasta, confectionery.
To lose weight in the abdomen, give up flour for a while, replace ordinary bread with a product with bran. Increase the amount of greens, fruits (except bananas) and fresh vegetables consumed. Fruits, potatoes and cereals should be consumed in the morning. For dinner, choose protein foods (low-fat meat, cottage cheese, fish) in combination with green vegetable salads seasoned with lemon juice.
To normalize the work of the gastrointestinal tract, include fermented milk products in the daily menu. For an effective fat burning process, enrich your diet with protein foods.
Let's look at a specific example of what the nutrition system looks like for losing weight on the sides and abdomen.
- On an empty stomach we drink a glass of water at room temperature without gas.
- After 15 minutes, 100 g of oatmeal, 100 g of fruit puree and green tea without sugar.
- After 2.5 hours, scrambled eggs from 2 eggs in a dry frying pan with vegetable salad seasoned with olive oil.
- After 2.5 hours, 70 g of buckwheat porridge with vegetable salad (except for carrots and beets).
- After 2.5 hours 150 g fillet of turkey, chicken or lean veal with salad.
- After 2.5 hours, 3 boiled egg whites with vegetable salad.
- After 2.5 hours 180 g of low-fat cottage cheese, tea without sugar.
- Also, you need to drink at least 2 liters of water without gas per day.
- You can not eat sugar, fried. Until 15.00 you can eat a grapefruit a day.
Slimming the sides and abdomen is impossible without fitness. The main rule of such exercises is the systematic implementation. You need to train at least 5 times a week, otherwise the result will not be visible. Choose the most suitable exercises for you and go to a slender waist.
- Abdominal exercises are good for weight loss. The lumbar region should be pressed to the floor, knees bent, feet on the floor, hands closed behind the head. To work out the upper abdominal muscles, we raise the torso; for the lower abdomen, it is necessary to raise the legs, straight, not bent at the knees. For the lateral muscles of the press, choose lifting the torso with twisting. Raising the torso, try to touch the right elbow to the left knee and vice versa, the left to the right. The number of repetitions should be comfortable for you, increasing by 3-4 lifts every day.
- The hoop is a very effective tool in shaping the waist. Slimming with a hoop will help not only keep the muscles in tension, but also massage all the tissues in the problem area, ensure maximum blood flow to them, remove excess fluid, and give the body an impetus to lose weight. 15-20 minutes a day and the result will not keep you waiting.
- Plank. An excellent exercise for all groups of abdominal, dorsal and some leg muscles. Its biggest charm is that its execution lasts only 1-2 minutes. Every woman, no matter how busy she is, will find this time for herself. To perform, lie on the floor, on your stomach, take a toe-elbow position, pull your stomach in, your back is straight. In this position, tensing the abdominal muscles as much as possible, you must hold out for at least a minute. If it's really difficult, start with 30 seconds, increasing the time by 10 seconds daily.
- To perform the next exercise, lie down on the floor, cross your legs at the feet, spread your knees apart. Lock your hands behind your head and lift your head and upper back (to the shoulder blades) in a twisting manner. Do 30 reps.
- A bike. Cycling in the fresh air, of course, will have a positive effect on the figure, but now it’s not about them. The exercise is performed lying on your back. Cross your arms over your head, lift your legs perpendicular to your body, and move your legs as if you were pedaling a bicycle. First forward, then back. Raise your upper body, trying to touch your knees with your elbows and gradually bring your legs closer to the floor, this way you will increase the load on the abdominal muscles.
Stick to the above nutrition system, combined with simple exercises, and in a couple of weeks your stomach and sides will take on a completely different look: fat will come off, skin and muscle elasticity will appear.
Video lesson for a slender waist from Elena Silka
Fat deposits in the abdomen, which we call the sides, bother many people, especially girls. They terribly spoil the figure and look unattractive. Unfortunately, many factors in our lives lead to their formation. In particular, this is sedentary work and malnutrition, and the lack of time for full-fledged training also makes itself felt. However, spending a lot of time is not always advisable. There are effective exercises for the sides that can be performed both in the gym and at home, devoting only half an hour to them. The main thing is not to give up and practice regularly.
If you decide to remove the sides with exercises and are ready to start training, then first consider the following recommendations:
- Try in the future avoid stress and anxiety, since in such situations the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdomen.
- try do not drink alcohol especially beer. It contains phytoestrogen, which contributes to the formation of the so-called "beer belly".
- Nutrition should be correct and balanced. It is not necessary to go on strict diets, but a healthy menu should be your friend.
- Drink enough water. It helps to maintain metabolism, and also cleanses the body of toxins and toxins, which also contributes to weight loss.
Water should be drunk at least 1.5-2 liters per day.
Warm up before workout
Before you start doing effective exercises for the sides, do a little warm-up, which will help warm up the muscles and prepare them for the loads. It is enough to perform simple movements from the list below:
- Circular movements of the shoulders and arms.
- Circular swings with legs bent at the knees.
- Walking on toes;
- Turns of the body to the sides;
- Circular movements of the body;
- Shallow squats with lifting on toes.
Effective exercises to remove the sides
Exercises for slimming the sides at home will help to work out the problem area and adjust the silhouette. Do not be lazy to perform them regularly, and soon you will notice the results. Consider which of them are effective against the sides.
1. Plank
The plank is a great exercise for the abs and sides, it helps to effectively work out the weight of the body, also involving the arms, back, buttocks, legs. The exercise is not aimed at pumping up muscles, but it remarkably helps to tighten the sides and the whole in general. There are different variations of the bar: basic, on the elbows, side, with a raised leg, and so on. By alternating between different options, you can shift the focus of the load and make your workouts more varied.
The back should be straight, do not slouch or arch your lower back. The whole body should form a straight line. You need to look at the floor. The arms should be bent at the elbows, gather the hands into a fist and form a triangle with your hands so that the elbows are perpendicular to the line of the shoulders - this will help ensure stability. Keep your legs straight, do not bend them at the knees, stand on your toes. Draw in your stomach, breathe evenly. In the process of performing the exercise, it is necessary to keep tension - back deflections and sagging of the abdomen are not allowed. The bar belongs to the category of static exercises, so you need to concentrate as much as possible on its implementation.
D For starters, it will be enough to hold the bar for 30 seconds. Then gradually increase this time to several minutes. Be mindful of tension. If you feel that the bar is easy for you, increase the duration of its execution and try other options.
2. Twisting
Twisting is an excellent exercise for slimming the sides, aimed at the abdomen. When they are performed, the rectus and oblique muscles of the press, the muscles of the core are involved.
To perform basic twists, you need to lie on your back, bend your knees, place your hands behind your head or on your chest. The position of the back plays a role. Rising, round it a little so that it is the press that works, and not the lower back.
If the exercise is difficult for you at first, you can keep your hands in front of you, which will help improve your balance.
To get started, just do three sets of five times, gradually increasing the load.
3. Bicycle
Side exercises for women include a bicycle familiar to us since childhood. It perfectly helps to work out the oblique muscles of the abdomen, thereby fighting the hated fat deposits.
To perform it, you need to lie on your back, remove your palms behind the back of your head, spread your elbows wide to the side. The legs should be kept in weight, the knees bent at a right angle and positioned clearly above the pelvis. Raise your shoulders slightly above the floor and stretch your neck - this is your starting position. Inhale, as you exhale, twist your torso to the left and pull your left knee and right elbow toward each other. At the same time, extend your right leg away from you. Then return to the starting position. Perform a similar twist on the other side - this will be one repetition.
4. Mill
The side mill exercise, familiar to us since childhood, is a great way to get rid of fat deposits in the abdomen.
Starting position - standing, feet shoulder width apart, back straight. Arms and legs should be straight. Now tilt your body forward and swing down first one and then the other. Do multiple sets of 20 reps.
Control your breathing during the exercise.
5. Leg raises
These lateral pull exercises work the obliques, as well as the hip abductors.
You need to lie on your side, lean on your lower elbow, put your other hand behind the back of your head. Inhaling, raise the upper leg 30-40 cm higher than the lower one, exhaling, gently pull the lower leg to the upper one and lock in this position for a couple of seconds. Inhale, as you exhale, return both legs down. Try not to lean back or forward with your body. If you find it difficult to balance, place your upper hand on the floor with a brush, increasing the area of \u200b\u200bsupport. Keep your back straight throughout the exercise, shoulders straightened, and neck extended.
Do two sets of 15-20 times for each side.
6. Bodyflex
On the question of how to remove fat from the sides, bodyflex can become an indispensable assistant. You need to sit on the floor, bend your knees under you, while keeping your back straight. Inhaling, raise your left hand, take it to the right side and linger for a few seconds. Then, as you exhale, return to the starting position. During the exercise, you should feel how the sides stretch.
Repeat the same with the other hand. Stretch several times, changing hands. The advantage of bodyflex is that it helps not only to remove the sides, but also to improve the flexibility of the legs and spine.
7. Tilts
Tilts are great exercises to flatten your sides. If you really want to lose weight, do them without weight, because if you have it, you will work more on gaining muscle mass. There are many types of slopes. You can alternate different: to the sides, forward, backward. In total, it is recommended to do several approaches for 20-30 repetitions.
The starting position is the same for all types of exercises. Feet should be placed shoulder-width apart, hands on the belt, keep your back straight and look forward. In the process of tilting, do not take your foot off the floor, do not slouch. Lean in a clear plane. If you lean forward and backward, do not slouch or lean to the side. If you lean to the side, do not lean forward or backward.
8. Hoop
The hoop twist is a great helper for those who do not know what exercises to remove the sides. There are a lot of types of hoops or hula hoops today - you can choose any depending on the desired load. Particularly useful are hoops with massage inserts, which are effective in that they improve blood circulation due to the massage effect.
The torsion of the hoop has certain contraindications. These include problems with internal organs, pregnancy, critical days. Also, do not exercise after eating - wait a couple of hours.
Devices for performing exercises from the sides
To increase the effectiveness of training will help various simulators and sports equipment. At home, you can use simple shells:
- Dumbbells help to improve the load, strengthen the abdominal muscles. At home, you can replace them with bottles filled with water. But do not overdo it with weights - for weight loss, they should be small.
- jumping rope effectively work out all muscle groups and burn a lot of calories, which has a positive effect on the process of fighting the sides.
- Can be used fitball, which allows you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve posture.
- Effective exercises can be performed on a regular chair. Sit on it and raise it bent at the knees to the stomach - repeat this effective exercise at least fifteen times.
- Torso twists on a special disk e is another great way to get rid of the stomach and sides.
- In the gym, it is especially effective for working out the abdominal muscles. Roman chair.
If you want to remove the sides, the exercises for girls presented above will help you with this. All of them are simple and affordable, and all you need is a little time, diligence and regularity. Of course, remember that physical activity simply needs to be supplemented with a proper and balanced diet. It is important to give up bad habits, reconsider your lifestyle and try not to be nervous - all this will help you find a slender, beautiful figure, in particular, overcome your hated sides.
How to lose weight in the sides: useful video