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 their development.
This mainly involves sedentary work and poor nutrition, but the lack of time for proper training is also noticeable.However, it is not always advisable to invest a lot of time.There are effective exercises for the sides that can be done both in the gym and at home and only need to spend half an hour on 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 fat accumulation in the abdominal area.
- Try not to drink alcohol, especially beer.It contains phytoestrogen, which promotes the formation of the so-called “beer belly”.
- The diet must 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 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 starting effective exercises for the sides, perform a short warm-up to warm up your 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 tiptoes.
- Turn your upper body to the side.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises for removing pages
Side slimming exercises at home will help you work on the problem area and correct your silhouette.Do not 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 abdominal and side muscles;It helps to train body weight effectively, including arms, back, buttocks and legs.The goal of the exercise is not to pump up the muscles, but it significantly helps to tone the sides and the entire body.There are several variations of the plank: simple, on the elbows, sideways, with the leg raised and so on.By switching between different options, you can shift the focus of the load and make your training more varied.
Your back should be straight.Do not allow your lower back to sag or arch.The entire body should form a straight line.You have to look at the ground.Your arms should be bent at the elbows, ball your hands into a fist, and form a triangle with your hands so that your elbows are perpendicular to your shoulders - this helps with stability.Also, keep your legs straight, do not bend your knees and stand on your tiptoes.Suck in your stomach and breathe evenly.During the exercise, it is necessary to maintain tension - arching the back and sagging the stomach are not allowed.The plank belongs to the category of static exercises, so you need to concentrate on its implementation as much as possible.
First of all, it is enough to hold the plank for 30 seconds.Then gradually increase this time to several minutes.Watch out for 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 lateral weight loss that specifically target the abdominal area.During execution, the rectus and oblique abdominal muscles as well as the core muscles are stressed.
To perform simple 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 stand up, round it a little so that your abs are working, not your lower back.
If you find the exercise difficult at first, you can keep your hands in front of you to improve your balance.
Initially, it is enough to carry out three approaches five times, gradually increasing the load.
3. Bicycle
Secondary exercises for women include the bicycle, which has been familiar to us since childhood.It perfectly helps to train the oblique abdominal muscles and thus combat 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 need to hang your legs, bend your knees at right angles and place them well above your pelvis.Raise your shoulders slightly above the floor and stretch your neck - this is your starting position.Inhale, while exhaling 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 is one repetition.
In total, it is recommended to carry out two approaches of 20-25 times each.
4. Mill
The side mill exercise, which we have known 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 both the obliques and hip abductors.
You need to lie on your side, leaning on your lower elbow and placing your other hand behind the back of your head.As you inhale, lift your top leg 30-40 cm higher than your bottom leg, exhale, gently pull your bottom leg towards your top leg and remain in this position for a few seconds.Breathe in and lower both legs as you breathe out.Try not to lean your body forward or back.If you have difficulty maintaining balance, place your upper arm on the floor with your hand, increasing the support surface.Keep your back straight, your shoulders straight, and your neck stretched throughout the exercise.
Do two sets of 15-20 reps for each side.
6. Body Flex
When it comes to the question of how to remove fat from the sides, Bodyflex can become an indispensable assistant.You need to sit on the floor with your knees bent under you while keeping your back straight.As you inhale, lift your left arm, move it to your right side and hold for a few seconds.Then return to the starting position as you exhale.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 not only helps to remove the sides, but also improves the flexibility of the legs and spine.
7. Biases
Bending over is a great exercise to get rid of your sides.If you want to specifically lose weight, do it without weights, as weights make you work harder to build muscle mass.There are a variety of types of slopes.You can alternate different ones: to the side, forward, backward.Overall, it is recommended to perform several sets of 20-30 repetitions.
The starting position is the same for all types of exercises.
Your feet should be shoulder-width apart, your hands on your belt, your back straight and looking forward.When bending, do not lift your foot off the floor or bend.Bend in a clear plane.When bending back and forth, do not bend or lean to the side.When you lean to the side, do not lean forward or backward.
8. Tires
Twisting a hoop is a great help for those who don't know what exercises to do to remove their sides.Today there are many types of tires or hula hoops - you can choose any depending on the load you need.Tires with massage inserts are particularly practical, as they are effective because they improve blood circulation through the massage effect.
Beginners are recommended to start with light tires and gradually move on to heavier versions.Start with a small amount of time and increase it over time.
Spinning a tire has certain contraindications.These include problems with internal organs, pregnancy and menstruation.In addition, you should not exercise after eating - wait a few hours.
Devices for performing exercises from the side
Various training devices and sports equipment help to increase the effectiveness of your training.At home you can use simple mussels:
- dumbbellshelp improve training 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.
- Jump ropeEffectively train all muscle groups and burn a lot of calories, which has a positive effect on the fighting process of the sides.
- Can be usedfitness ball,This allows you to strengthen the abdominal, back and leg muscles, 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 the stomach and sides.
- In the gym it is particularly suitable 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.They are all simple and accessible, and all you need is a little time, hard work and regularity.Of course, remember that physical activity simply needs to be complemented by 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 achieve a slim, beautiful figure and especially overcome the hated sides.