Fat in the abdominal area, which we call flanks, worries many people, especially girls.They spoil the figure terribly and look attractive.Unfortunately, many factors in our life lead to their formation.
In particular, it is sedentary work and poor nutrition, and the lack of time for proper exercise also makes itself felt.However, spending too much time is not always advisable.There are effective exercises for parties that can be done both in the gym and at home, taking only half an hour.The main thing is not to give up and practice regularly.
Basics of side wrestling: preparation for training
If you decide to take out your sides with exercises and are ready to start training, consider the following recommendations first:
- In the future, try to avoid stress and anxiety, because in such situations, the body actively produces the hormone cortisol, which causes the accumulation of fat in the abdomen.
- Try not to drink alcohol, especially beer.It contains phytoestrogen, which helps to form a "beer belly".
- Nutrition should 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 helps in weight loss.
You should drink at least 1.5-2 liters of water a day.
Warm up before training
Before starting effective exercises for the sides, do a short warm-up that will help warm up your muscles and prepare them for the load.It is enough to perform simple actions from the following list:
- Circular movements with shoulders and arms.
- Circular swings with legs bent at the knees.
- Walking on your toes.
- Turn the torso to the sides.
- Circular movements of the body.
- Shallow squats with calf raises.
Effective exercises to remove the sides
Exercises to lose weight 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 see the results.Let's see which one is effective against the parties.
1. Plank
The plank is a great exercise for the abs and sides;using the arms, back, hips and legs to effectively work the weight of the body.The exercise is not aimed at pumping up the muscles, but helps to tighten the sides and the general body.There are different variations of the plank: basic, on the elbows, side, with raised legs, etc.By alternating between different options, you can change the emphasis of the load and make your exercises more varied.
Your back should be straight, do not bend or bend your back.The whole body should be in a straight line.You need to look at the floor.Your arms should be bent at the elbows, make fists and make a triangle with your hands so that your elbows are perpendicular to your shoulders - this will help ensure stability.Keep your legs straight, do not bend them at the knees, stand on your toes.Pull your stomach in and breathe evenly.It is necessary to maintain tension during the exercise - bending of the back and sagging of the abdomen are not allowed.Plank belongs to the category of static exercises, so you should pay as much attention to its implementation as possible.
To start, it is enough to hold the plank for 30 seconds.Then gradually increase this time to several minutes.Pay attention to the tension.If you feel that the plank is too easy for you, increase the duration of the plank and try other variations.
2. Crunches
Crunches are great exercises for losing weight on the sides by targeting the abdominal area.When performing them, the rectus and oblique abdominal muscles and core muscles are used.
To perform basic taps, you need to lie on your back, bend your knees and put your hands behind your head or on your chest.The position of the back plays a role.When you get up, round it off a bit so that your abs 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 you improve your balance.
To start, 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 from childhood.It perfectly helps to work the curved abdominal muscles and thus fights against the hated fat deposits.
To do this, you need to lie on your back, put your palms behind your head and spread your elbows wide to the side.You should keep your legs hanging, your knees bent at the right angle and placed clearly above your pelvis.Raise your shoulders slightly off the floor and extend 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 together.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 a repetition.
In total, it is recommended to do two approaches 20-25 times.
4. Mill
Side mill exercise, familiar to us since childhood, is an excellent way to get rid of fat deposits in the abdomen.
Starting position - standing, feet shoulder width apart, back straight.
Arms and legs should be straight.Now bend your body forward and lower first one, then the other.Do several sets of 20 repetitions.
Control your breathing during exercise.
5. Raises the legs
These lateral oblique exercises work the obliques as well as the hip abductors.
You should lie on your side, lean on your lower elbow and put your other hand behind your head.While inhaling, raise your upper leg 30-40 cm above your lower leg, exhale, pull your lower leg towards your upper leg and lock in this position for a few seconds.Inhale and as you exhale lower both legs.Try not to bend your body back or forward.If you have difficulty maintaining balance, place your upper arm on the floor with your hand, increasing the area of support.Keep your back straight, shoulders straight and neck extended throughout the exercise.
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 be an invaluable assistant.You need to sit on the floor, keep your back straight and bend your knees.While exhaling, raise your left arm, move it to the right side and hold for a few seconds.Then, while exhaling, return to the starting position.You should feel your sides stretch as you exercise.
Repeat the same with your other hand.Stretch several times, alternating 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. Turns
Bending is a great exercise to get rid of your sides.Especially if you want to lose weight, do them without weights, because if you have weights, you will work harder to gain muscle mass.There are many types of slopes.You can replace different ones: sideways, forward, backward.In general, 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 forward.Do not lift your leg off the floor or bend over while bending.Bending in a clear plane.When bending forward and backward, do not bend or bend to the side.If you bend sideways, don't lean forward or backward.
8. Ring
Twisting a ring is a great help for those who do not know what exercises to use to remove the sides.Today there are many types of hoops or hula hoops - you can choose any one depending on the load you want.Especially useful are rings with massage attachments, which are effective because they improve blood circulation due to the massage effect.
Beginners are advised to start with light rings and gradually move to heavier versions.Start small and increase over time.
Twisting the ring has certain contraindications.These include problems related to internal organs, pregnancy and menstruation.Also, you should not exercise after eating - wait a few hours.
Devices for performing exercises from the side
Various sports machines and sports equipment will help increase the effectiveness of your training.You can use simple peels at home:
- 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 - they should be small to lose weight.
- Jump ropeit effectively works all muscle groups and burns a lot of calories, which has a positive effect on the process of fighting with the sides.
- It can be usedfitball,it allows you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve your posture.
- EfficientExercises can also be done in an ordinary 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 disc- another great way to get rid of the belly and sides.
- It is especially effective for working the abdominal muscles in the gym.Roman chair.
If you want to remove your sides, the exercises for girls presented above will help you in this.It's all simple and accessible, and all you need is a little time, diligence and regularity.Of course, do not forget that physical activity should 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 to get a slim, beautiful figure, especially to overcome the hated sides.