Fat deposits in the abdominal area, which we call the sides, bother many people, especially girls.They terribly spoil the figure and look unattractive.Unfortunately, many factors in our life lead to their formation.
In particular, this is sedentary work and poor nutrition, and the lack of time for proper training also makes itself 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, devoting only half an hour to them.The main thing is not to give up and practice regularly.
Basics of side wrestling: preparation for exercises
If you decide to remove your sides with exercises and are ready to start training, then first consider the following recommendations:
- In the future, try to avoid stress and anxiety, as 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 promotes the formation of the so-called “beer belly”.
- Nutrition must be correct and balanced.You don't have to go on 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 need to drink at least 1.5-2 liters of water per day.
Warm up before training
Before you begin to perform effective exercises for the sides, do a short warm-up, which 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.
- Circular swings with legs bent at the knees.
- Walking on toes.
- Turn the torso to the sides.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises to remove sides
Exercises for losing weight on your sides at home will help you work on the problem area and correct your silhouette.Don't be lazy to do them regularly, and soon you will notice the results.Let's look at which ones are effective against the sides.
1. Plank
The plank is an excellent exercise for the abs and sides; it helps to effectively work the weight of the body, also using the arms, back, buttocks, and legs.The exercise is not aimed at pumping up muscles, but it helps remarkably to tighten the sides and overall body.There are different variations of the plank: basic, on the elbows, side, with a raised leg, and so on.By alternating between different options, you can shift the emphasis of the load and make your workouts more varied.
Your back should be straight, do not slouch or arch your lower back.The entire body should be in a straight line.You need to look at the floor.Your arms should be bent at the elbows, gather your hands into a fist and form a triangle with your hands so that your elbows are perpendicular to your shoulders - this will help ensure stability.Also keep your legs straight, do not bend them at the knees, stand on your toes.Pull your stomach in 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 need to concentrate as much as possible on its implementation.
To begin with, it will be enough to hold the plank for 30 seconds.Then gradually increase this time to several minutes.Be mindful of tension.If you feel that the plank is easy for you, increase the duration of its implementation and try other variations.
2. Crunches
Crunches are great exercises for losing weight on the sides, targeting the abdominal area.When performing them, the rectus and oblique abdominal muscles and core muscles are used.
To perform basic crunches, you need to lie on your back, bend your knees, and place your hands behind your head or on your chest.The position of the back plays a role.As you rise, round it a little so that it is your abs that work, not your lower back.
If you find it difficult to do the exercise at first, you can keep your hands in front of you, which will help improve your balance.
To begin with, it is enough to perform three approaches five times, gradually increasing the load.
3. Bicycle
Side exercises for women include the bicycle, familiar to us since childhood.It perfectly helps to work the oblique abdominal muscles, thereby fighting the hated fat deposits.
To perform it, you need to lie on your back, place your palms behind the back of your head, and spread your elbows wide to the side.You need to keep your legs suspended, bend your knees at a right angle and place them clearly above your pelvis.Raise your shoulders slightly above the floor and stretch your neck - this is your starting position.Inhale, as you exhale, turn your body to the left and pull your left knee and right elbow towards 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 approaches of 20-25 times.
4. Mill
The side mill exercise, familiar 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 tilt your body forward and swing down first one, and then the other.Do several sets of 20 reps.
Control your breathing during the exercise.
5. Leg raises
These side-cut exercises work the obliques, as well as the hip abductors.
You need to lie on your side, lean on your lower elbow, and place your other hand behind the back of your head.Inhaling, lift your upper leg 30-40 cm higher than your lower leg, exhaling, smoothly pull your lower leg towards your upper leg and lock in this position for a couple of seconds.Inhale, and as you exhale, return both legs down.Try not to lean your body back or forward.If you find it difficult to maintain 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 elongated.
Do two sets of 15-20 reps for each side.
6. Bodyflex
In 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 arm, move it to the right side 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 stretching.
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
Bending over is a great exercise to get rid of your sides.If you specifically want to lose weight, do them without weights, since 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 ones: to the sides, forward, backward.In total, it is recommended to do several sets of 20-30 repetitions.
The starting position is the same for all types of exercise.
Feet should be placed shoulder-width apart, hands on your belt, keep your back straight and look forward.While bending, do not lift your foot off the floor and do not slouch.Bend in a clear plane.When bending forward and backward, do not slouch or lean to the side.If you lean to the sides, do not lean forward or backward.
8. Hoop
Twisting a hoop 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 one depending on the desired load.Particularly useful are hoops with massage inserts, which are effective because they improve blood circulation due to the massage effect.
Beginners are advised to start with light hoops and gradually move on 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.Also, you should not exercise after eating - wait a couple of hours.
Devices for performing exercises from the sides
Various exercise machines and sports equipment will help 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 scales – to lose weight they 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.
- Can be usedfitball,allowing 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 lift your bent knees to your stomach - repeat this effective exercise at least fifteen times.
- Torso rotations on a special disc- another great way to get rid of the belly and sides.
- In the gym, it is especially effective for working out 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, remember that physical activity simply needs to be supplemented with proper and balanced nutrition.It is important to give up bad habits, reconsider your lifestyle and try not to be nervous - all this will help you achieve a slim, beautiful figure, in particular, overcome the hated sides.