Fat accumulations in the abdominal area, which we call 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, it is sedentary work and poor nutrition, and the lack of time for proper training is also felt.However, it is not always advisable to spend a lot of time.There are effective exercises for the sides that can be performed both in the gym and at home, spending only half an hour on them.The main thing is not to give up and practice regularly.
Basics of lateral wrestling: preparation for exercises
If you decide to remove your sides with exercise and are ready to start working out, first consider the following recommendations:
- In the future, try to avoid stress and anxiety, because in such situations the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdominal area.
- Try not to drink alcohol, especially beer.It contains phytoestrogen, which helps to form the so-called "beer belly".
- Nutrition should be correct and balanced.You don't have to undergo strict diets, but a healthy menu should be your friend.
- Drink enough water.It helps maintain metabolism and also cleanses the body of waste and toxins, which also promotes weight loss.
You should drink at least 1.5-2 liters of water a day.
Warm up before training
Before starting to perform effective exercises for the sides, do a short warm-up that will help warm up your muscles and prepare them for the load.It is enough to perform simple movements from the list below:
- Circular movements with shoulders and arms.
- Round swings with legs bent at the knees.
- Walking on tiptoes.
- Turn the torso sideways.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective side removal exercises
Exercises for losing weight on the sides at home will help you work on the problem area and correct your silhouette.Do not be lazy to do them regularly and you will soon notice the results.Let's take a look at which ones are effective against the sides.
1. Board
The plank is an excellent exercise for the abdomen and sides;helps to effectively work with the weight of the body, also using the arms, back, buttocks and legs.The exercise is not aimed at pumping up the muscles, but it helps significantly to tighten the sides and the body as a whole.There are different variations of the plank: basic, on the elbows, side, with a raised leg, etc.By alternating different options, you can shift the emphasis of the load and make your training more varied.
Your back should be straight, do not slouch or arch your lower back.The whole body should be in a straight line.You have to look at the floor.Your arms should be bent at the elbows, bring your hands into fists and form a triangle with your arms so that your elbows are perpendicular to your shoulders - this will help ensure stability.Also keep your legs straight, don't bend them at the knees, stand on your toes.Pull in your belly and breathe evenly.During the exercise, it is necessary to maintain tension - arching of the back and sagging of the abdomen are not allowed.The plank belongs to the category of static exercises, so you should concentrate as much as possible on its execution.
To begin with, it will be enough to hold the plank for 30 seconds.Then gradually increase this time to several minutes.Mind the tension.If you think your plank is easy, increase the duration of its execution and try other variations.
2. Crunching
Sit-ups are great side-to-side weight loss exercises that target the abdominal area.In their execution, the straight and oblique abdominal muscles and abdominal muscles are used.
To perform basic sit-ups, you should lie on your back, bend your knees and place your hands behind your head or on your chest.Back position plays a role.As you come up, round it out a bit so that your abs are working, not your lower back.
If you find it difficult to do the exercise at first, you can hold your hands in front of you, which will help you improve your balance.
To begin with, it is enough to perform three approaches five times, gradually increasing the load.
3. Bicycle
Lateral exercises for women include the bicycle familiar to us from childhood.It perfectly helps the work of the oblique abdominal muscles, thus fighting the hated fat deposits.
To perform it, you need to lie on your back, put your palms behind the back of your head and spread your elbows wide to the sides.You should keep your legs hanging, bend your knees at a right angle and place them 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 body 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 in the other direction - this will be one repetition.
In total, it is recommended to do two sets of 20-25 times.
4. Mill
The side mill exercise, known to us since childhood, is a great way to get rid of fat deposits in the abdominal area.
Starting position - standing, feet shoulder width apart, back straight.
Arms and legs should be straight.Now lean your body forward and rotate down first one and then the other.Do several sets of 20 repetitions.
Control your breathing during the exercise.
5. Leg lift
These side lunge exercises work the obliques as well as the hip abductors.
You need to lie on your side, lean on your lower elbow and put your other hand behind the back of your head.Inhaling, raise your upper leg 30-40 cm higher than the lower leg, exhaling, smoothly pull the lower leg towards the upper leg and lock it in this position for a few seconds.Inhale and as you exhale bring both legs back down.Try not to lean your body back or forward.If you have difficulty maintaining balance, place your upper arm with your hand on the floor, increasing the area of support.Keep your back straight throughout the exercise, your shoulders straight and your neck extended.
Do two sets of 15-20 reps on each side.
6. Bodyflex
In the question of how to remove fat from the sides, bodyflex can become an indispensable assistant.You should sit on the floor, bend your knees under you while keeping your back straight.Inhaling, raise your left hand, move it to the right and hold for a few seconds.Then, as you exhale, return to the starting position.As you perform the exercise, you should feel your sides stretch.
Repeat the same with the other hand.Stretch several times, switching 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
Bending over is a great exercise to get rid of your sides.If you want to specifically lose weight, do them without weights, because if you have weights you will work harder to gain muscle mass.There are a large number of types of slopes.You can alternate different: sideways, forward, backward.In general, it is recommended to do several sets of 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 the back straight and look ahead.While bending over, do not lift your leg off the floor or slouch.Bend in a clear plane.When bending forward and backward, do not slouch or lean to the side.If you lean to the side, don't lean forward or backward.
8. Hoop
Hoop twisting is a great help for those who don't know what exercises to use to remove their sides.Today there are many types of hoops or hula hoops - you can choose any depending on the desired load.Especially useful are hoops with massaging inserts, which are effective as they improve blood circulation due to the massaging effect.
Beginners are advised to start with light hoops and gradually move to heavier versions.Start with a small amount of time and increase it over time.
Twisting a hoop has certain contraindications.These include problems with internal organs, pregnancy and menstrual periods.You also shouldn't exercise after eating - wait a few hours.
Devices for performing exercises from the sides
Various exercise machines and sports equipment will help you increase the effectiveness of your training.At home you can use simple shells:
- Dumbbellshelp improve exercise and strengthen abdominal muscles.At home, you can replace them with bottles filled with water.But don't overdo it with the scale - to lose weight, it should be small.
- Jumping ropeeffectively work all muscle groups and burn a lot of calories, which has a positive effect on the process of fighting the sides.
- It can be usedfitball,which allows you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve posture.
- EffectiveThe exercises can also be performed on a regular chair.Sit on it and raise your bent knees to your stomach – repeat this effective exercise at least fifteen times.
- Torso rotations on a special disk- another great way to get rid of belly and sides.
- In the gym, it is especially effective for training the abdominal muscles.Roman chair.
If you want to remove your sides, the exercises for girls presented above will help you with this.All of them are simple and accessible and all you need is a little time, diligence and regularity.Of course, do not forget that physical activity just needs to be supplemented with proper and balanced nutrition.It is important to give up bad habits, revise your lifestyle and try not to be nervous - all this will help you achieve a slim, beautiful figure, in particular, overcome the hated sides.