Fat deposits in the abdominal area, which we call sides, worry 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 poor nutrition, and the lack of time for proper training is also felt.However, it is not always advisable to spend too much time.There are effective exercises for the parties 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 lateral 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".
- Food should be correct and balanced.You don't have to follow 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 exercise
Before starting to perform effective exercises for the sides, do a short warm-up, which will help you warm up the muscles and prepare them for the load.It is enough to perform simple movements from the following list:
- Circular movement with shoulders and arms.
- Circular swing with legs bent at the knees.
- I walked on my toes.
- Turn the torso to the sides.
- Circular movements of the body.
- Shallow Calf Raises.
Effective exercises to remove the sides
Exercises for weight loss on your 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 see which ones are effective against the parties.
1. Board
The plank is an excellent exercise for abs and sides;helps to effectively work the body weight, also using the arms, back, buttocks and legs.The exercise is not intended to pump up the muscles, but it helps tremendously to tighten the sides and the body in general.There are different variations of the plank: basic, on the elbows, side, with one leg raised, etc.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 bend 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 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, don't bend your knees, stay 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 focus as much as possible on its implementation.
To start, it will be enough to hold the plank for 30 seconds.Then gradually increase this time to a few minutes.Be aware of the tension.If you think the plank is easy for you, increase the duration of its implementation and try other variations.
2. Chew
Crunches are great exercises to lose weight on the sides, targeting the abdominal area.When performing them, the rectus and oblique abdominal muscles and the core muscles are used.
To perform basic kicks, 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 stand up, round slightly 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 improve your balance.
To start, it is enough to perform three approaches five times, gradually increasing the load.
3. Bicycles
Side exercises for women include cycling, known to us since childhood.It perfectly helps to work the oblique muscles of the abdomen, thus 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 sides.You should keep your legs hanging, 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.Make a similar turn in the other direction - this will be a repetition.
In total, it is recommended to do two approaches 20-25 times.
4. The mill
The side mill exercise, known to us since childhood, is an excellent 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 move down first one, and then the other.Do several sets of 20 repetitions.
Control your breathing during exercise.
5. Lifting the legs
These side lunge exercises work the obliques as well as the hip abductors.
You should lie on your side, lean on your lower elbow and place your other hand behind the back of your head.Inhaling, raise the 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.Breathe in, and as you exhale, bring both legs down.Try not to bend your body back or forward.If you have difficulty maintaining balance, place the upper arm with the 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 repetitions on 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, keeping your back straight.Inhaling, raise the 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 the stretch in your sides.
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. Tilt
Squats are a great exercise to get rid of your sides.If you specifically want to lose weight, do it 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: to the sides, forward, back.In total, 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 shoulder width apart, hands on your belt, keep your back straight and look ahead.While bending, do not lift your leg off the floor and do not bend over.Bend to a clean plane.When bending forward and backward, do not bend or lean to the side.If you bend sideways, don't bend forward or backward.
8. Circles
Twisting a circle is a great help for those who do not know what exercises to use to remove their sides.Today there are many types of hoops or hula - you can choose any depending on the desired load.Especially useful are the circles 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 to heavier versions.Start with a small amount of time and increase it over time.
Twisting a circle has certain contraindications.These include problems with internal organs, pregnancy and menstrual periods.Also, you shouldn't exercise after eating - wait a few hours.
Equipment for performing side exercises
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 do not overdo it with 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.
- It 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 raise the bent knees to the stomach - repeat this effective exercise at least fifteen times.
- The body rotates on a special disk- another great way to get rid of your 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, remember that physical activity simply needs to be supplemented with proper and balanced nutrition.It is important to give up bad habits, review your lifestyle and try not to be nervous - all this will help you achieve a slim and beautiful figure, in particular, overcome the ugly sides.