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 lives lead to its formation.
In particular, it concerns 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 on it.There are effective exercises for the sides that can be done 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 wrestling: preparation for exercises.
If you decide to eliminate the sides with exercises and are ready to start training, first consider the following recommendations:
- In the future, try to avoid stress and anxiety, since 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 phytoestrogens, which promote the formation of the so-called “beer belly.”
- Nutrition must be correct and balanced.It is not necessary to follow strict diets, but a healthy menu should be your friend.
- Drink enough water.It helps maintain the metabolism and also cleanses the body of waste and toxins, which also promotes weight loss.
It is necessary to drink at least 1.5 to 2 liters of water per day.
Warm up before training
Before starting effective exercises for the sides, do a short warm-up, which will help warm up the muscles and prepare them for the load.It is enough to perform simple movements from the following list:
- Circular movements with shoulders and arms.
- Circular swings with legs bent at the knees.
- Walking on tiptoe.
- Turn your torso to the sides.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises to eliminate the sides.
Exercises to lose weight on your side at home will help you work on the problem area and correct your silhouette.Don't be too lazy to do them regularly and you will soon notice the results.Let's see 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, glutes and legs.The exercise is not aimed at strengthening the muscles, but it noticeably helps to tighten the sides and the body in general.There are different variations of the plank: basic, on the elbows, side, with the leg raised, etc.By alternating between different options, you can change 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 must be in a straight line.You need to look at the ground.Your arms should be bent at the elbows, join your hands into a fist and form a triangle with your hands so that the elbows are perpendicular to the shoulders;This will help ensure stability.Also keep your legs straight, do not bend them at the knees, stand on tiptoe.Pull in your stomach and breathe evenly.During the exercise, it is necessary to maintain tension: arching the back and sagging the abdomen are not allowed.The plank belongs to the category of static exercises, so you should focus as much as possible on its implementation.
To start, just hold the iron for 30 seconds.Then gradually increase this time to several minutes.Be aware of the tension.If you find the table easy, increase the length of your implementation and try other variations.
2. Abs
Crunches are excellent exercises to lose weight on the sides, focusing on the abdominal area.When performing them, the straight and oblique abdominal muscles and the core muscles are used.
To perform basic crunches, you should lie on your back, bend your knees, and place your hands behind your head or on your chest.The position of the back influences.As you stand up, round a little so that your abs do the work, not your lower back.
If you find it difficult to perform 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
Secondary exercises for women include cycling, which is familiar to us from childhood.It perfectly helps to work the oblique abdominal muscles, thus fighting the hated fat deposits.
To do this, you must lie on your back, place your palms behind your neck and spread your elbows to the sides.You should keep your legs suspended, bend your knees at right angles 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 bring your left knee and right elbow closer together.At the same time, extend your right leg away from you.Then return to the starting position.Perform a similar turn in the other direction;This will be a repeat.
In total, it is recommended to perform two sets of 20 to 25 times.
4. Mill
Lateral exercise, familiar to us since childhood, is a great way to eliminate fat deposits in the abdominal area.
Starting position: standing, feet shoulder-width apart and back straight.
Arms and legs should be straight.Now lean your body forward and lower first one and then the other.Do several sets of 20 repetitions.
Control your breathing during exercise.
5. Leg raises
These lateral cutting exercises work the obliques, as well as the hip abductors.
You should lie on your side, rest on the bottom of your elbow, and place your other hand behind your neck.Inhaling, raise the upper leg 30-40 cm above the lower leg, exhaling, gently pull the lower leg towards the top and fix in this position for a couple of seconds.Inhale and as you exhale, return both legs back down.Try not to lean your body back or forward.If you have trouble maintaining balance, place your upper arm with your hand on the floor, increasing the support area.Keep your back straight throughout the exercise, shoulders straight and neck long.
Do two sets of 15 to 20 repetitions for each side.
6. Body flex
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 and keep 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 stretch.
Repeat the same with the other hand.Stretch several times, changing hands.The advantage of bodyflex is that it helps not only eliminate the sides, but also improve the flexibility of the legs and spine.
7. Tilts
Squatting 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 tracks.You can alternate different ones: sideways, forward, backward.In total, it is recommended to perform several sets of 20-30 repetitions.
The starting position is the same for all types of exercises.
Feet should be shoulder-width apart, hands on the belt, keep your back straight and look forward.While bending, do not lift your foot off the floor or slouch.Fold into a clear plane.When leaning forward and backward, do not slouch or lean to one side.If you lean sideways, don't lean forward or backward.
8. hoop
Spinning a hoop is a great help for those who don't know what exercises to use to remove the sides.Nowadays there are many types of hoops or hula-hoops;You can choose any one according to the desired load.Particularly useful are rings with massage inserts, which are effective because they improve blood circulation thanks to the massage effect.
Beginners are recommended to start with light hoops and gradually move up to heavier versions.Start with a small amount of time and increase over time.
Twisting a hoop has certain contraindications.These include problems with internal organs, pregnancy and menstrual periods.Additionally, 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:
- dumbbellsHelps improve exercise and strengthen abdominal muscles.At home, you can replace them with bottles full of water.But don't overdo it with the scale: to lose weight it must be small.
- jump ropeIt effectively works all muscle groups and burns 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, and legs, in addition to losing weight and improving posture.
- CashThe exercises can also be performed in a normal chair.Sit down and raise your bent knees toward your stomach;Repeat this effective exercise at least fifteen times.
- Torso rotations on a special disc.- another great way to get rid of the abdomen and sides.
- In the gym, it is especially effective for exercising 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 accessible, and you only need a little time, diligence and regularity.Of course, remember that physical activity simply has to be complemented with adequate and balanced nutrition.It is important to abandon bad habits, reconsider your lifestyle and try not to be nervous;all this will help you achieve a slim and beautiful figure, in particular, to overcome the hated sides.