Fat deposits in the abdominal region, 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 its formation.
In particular, this concerns sedentary work and poor diet, and there is also a lack of time for adequate training.However, it is not always advisable to spend too much time.There are effective exercises for the sides that can be performed both in the gym and at home, dedicating just half an hour to them.The main thing is not to give up and practice regularly.
Side Fight Basics: Exercise Preparation
If you decide to remove your sides with exercise and are ready to start training, first consider the following recommendations:
- In the future, try to avoid stress and anxiety, as in these 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.Contains phytoestrogen, which promotes the formation of the so-called “beer belly”.
- Nutrition must be correct and balanced.You don't need to go on strict diets, but a healthy menu should be your friend.
- Drink plenty of 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.
Warming up before training
Before you start performing effective side exercises, do a short warm-up, which will help warm up your muscles and prepare them for the load.Just perform simple movements from the list below:
- Circular movements with shoulders and arms.
- Circular swings with legs bent at the knees.
- Walking on tiptoe.
- Turn your torso sideways.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises to remove sides
Side weight loss exercises at home will help you work out the problem area and correct your silhouette.Don't be 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 abdominals and sides;helps to effectively work the weight of the body, also using the arms, back, buttocks and legs.The exercise is not intended to strengthen the muscles, but it notably helps to tighten the sides and the body in general.There are different variations of the plank: basic, on the elbows, side, with a raised leg and so on.By switching between different options, you can change the emphasis of the load and make your workouts more varied.
Your back should be straight, do not relax or arch your lower back.The whole body must be in a straight line.You need to look at the floor.Your arms should be bent at the elbows, bring your hands together into fists 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.Tighten your stomach 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 execution.
To start, just hold the plank for 30 seconds.Then gradually increase this time to several minutes.Be aware of tension.If you think the plank is easy for you, increase the time you apply it and try other variations.
2. Push-ups
Sit-ups are a great exercise for losing weight on your sides, targeting the abdominal area.When performing them, the straight and oblique muscles of the abdomen and the core muscles are used.
To perform basic sit-ups, you need to lie on your back, bend your knees and place your hands behind your head or chest.The position of the back plays a role.As you come up, round it a little so that it's your abs that work, not your lower back.
If you find the exercise difficult 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
Parallel exercises for women include the bicycle, which we have known since childhood.It perfectly helps to work the oblique abdominal muscles, thus fighting 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 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 straighten 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.Do a similar twist in the other direction - this will be a repeat.
In total, it is recommended to do two approaches of 20 to 25 times.
4. Mill
The side mill exercise, which we know from 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 must 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 side cutting exercises work the obliques as well as the hip abductors.
You need to lie on your side, lean on the bottom of your elbow and place your other hand behind the back of your head.Inhaling, lift the upper leg 30-40 cm above the lower leg, exhaling, gently pull the lower leg towards the upper leg and lock in this position for a few seconds.Inhale and as you exhale, lower both legs.Try not to lean your body forward or backward.If you have difficulty maintaining your balance, place your 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 to 20 repetitions on each side.
6. Body flexion
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 and keep your back straight.Inhaling, lift 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. Inclines
Bending over is a great exercise for getting rid of the sides.If you want to lose weight specifically, do it without weights, as 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: sideways, forwards, backwards.In total, it is recommended to do several sets of 20 to 30 repetitions.
The starting position is the same for all types of exercise.
Your feet should be shoulder-width apart, your hands on your belt, keep your back straight and look straight ahead.When bending, do not lift your foot off the floor and do not lean over.Fold into a clear plane.When bending back and forth, do not lean over or lean to the side.If you lean sideways, don't lean forward or backward.
8. Hoop
Twisting a bow is a great help for those who don't know what exercises to use to remove the sides.Today there are many types of hoops or hula hoops - you can choose any 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 to heavier versions.Start with a small amount of time and increase it over time.
Twisting a bow has certain contraindications.These include problems with internal organs, pregnancy and menstrual periods.Also, you shouldn't exercise after eating - wait a few hours.
Devices for performing lateral 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 don't overdo it on the scale – to lose weight it must be small.
- Jump ropeEffectively works all muscle groups and burns a lot of calories, which has a positive effect on the process of combating side effects.
- Can be usedfitball,allowing you to strengthen the muscles of the abdomen, back, legs, as well as losing weight and improving posture.
- EffectiveExercises 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.
- Trunk rotations on a special disc- another great way to get rid of your belly and sides.
- In the gym, it is especially effective for working 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, all you need is a little time, diligence and regularity.Of course, remember that physical activity only needs to be complemented with an adequate 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 get a slim and beautiful body, especially, overcome the hated sides.