Fat accumulation in the abdominal area we call the sides makes many people, especially girls, worry.They terribly spoil the figure and look unattractive.Unfortunately, many factors in our lives lead to their formation.
In particular, this is a sedentary job with poor nutrition, and the lack of appropriate exercise time also makes you feel uncomfortable.However, it is not always necessary to spend a lot of time.There are effective exercises for the sides that can be performed 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 side wrestling: preparing for the exercise
If you decided to eliminate physical exercises and are ready to start training, then first consider the following recommendations:
- In the future, try to avoid stress and anxiety, because 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 helps promote the formation of the so-called “beer belly”.
- Nutrition must be correct and balanced.You don't need to follow a strict diet, but a healthy menu will be your companion.
- Drink enough water.It helps maintain metabolism and also cleanses the body of wastes and toxins, which also promotes weight loss.
You need to drink at least 1.5-2 liters of water per day.
Warm up before exercising
Before you start performing effective exercises for the sides, do a short warm-up, this will help warm up the muscles and prepare them for the load.It is enough to perform simple movements from the list below:
- Circular movements with shoulders and arms.
- Spin in a circle with your legs bent at the knees.
- Walk on your toes.
- Rotate your body to both sides.
- Circular movements of the body.
- Shallow squat with calf raises.
Effective exercise to remove the sides
Exercises to lose weight on both sides at home will help you solve problems in this area of your body and correct your shape.Don't be lazy to do them regularly and you will soon notice results.Let's see which one works against the parties.
1. Plank
Plank is a great exercise for the abs and sides;It helps to effectively engage the body weight, while also using the arms, back, buttocks and legs.The exercise is not intended to strengthen muscles, but it does help tone the sides and overall body significantly.There are many different variations of the plank position: basic, on the elbows, side, legs up, etc.By alternating between different options, you can change the focus of the load and make your exercises more varied.
Your back should be straight, not hunched or arching your lower back.The entire body must lie in a straight line.You need to look at the floor.Your arms should be bent at the elbows, make a fist and form a triangle with your hands so that your elbows are perpendicular to your shoulders - this will help ensure stability.At the same time, keep your legs straight, do not bend your knees or stand on tiptoes.Suck your stomach in and breathe evenly.During exercise, it is necessary to maintain tension - it is forbidden to arch the back and sag the abdomen.Plank belongs to the category of static exercises, so you need to focus as much as possible on performing it.
To start, just hold the plank for 30 seconds.Then gradually increase this time to a few minutes.Pay attention to stress.If you feel like planking is easy for you, increase the time you do it and try other variations.
2. Crunch
Crunches are a great exercise to lose weight on the sides, targeting the abdominal area.When performing them, the rectus and oblique abdominal muscles and core muscles are used.
To do basic 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.When you stand up, round it slightly so your abs 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 start, it is enough to do three approaches five times, gradually increasing the load.
3. Bicycle
Secondary exercises for women include cycling, a sport familiar to us since childhood.It helps to perfectly work the oblique abdominal muscles, thereby fighting the annoying accumulation of fat.
To do this, you need to lie on your back, place your palms behind your neck and spread your elbows to the side.You need to keep your legs suspended, bend your knees at a right angle and place them clearly above the pelvis.Raise your shoulders slightly above the floor and stretch your neck - this is your starting position.Inhale, and as you exhale, turn your body to the left and pull your left knee and right elbow toward each other.At the same time, stretch your right leg away from you.Then return to the starting position.Do the same twist in the other direction - this will be one repetition.
In total, two approaches should be performed 20-25 times.
4. Factory
The side mill exercise familiar to us since childhood is a great way to get rid of fat accumulated in the abdominal area.
Starting position – standing, legs shoulder-width apart, back straight.
Arms and legs should be straight.Now lean your body forward and swing down first one, then the other.Do several sets of 20 reps.
Control your breathing while exercising.
5. Raise your legs
These side-cut exercises work the obliques as well as the hip abductors.
You need to lie on your side, lean on your lower elbow and put your other hand behind your neck.Inhale, lift the upper leg 30-40 cm higher than the lower leg, exhale, gently pull the lower leg towards the upper leg and maintain this position for a few seconds.Inhale and as you exhale, lower both legs.Try not to lean backwards or forwards.If you find it difficult to keep your balance, place your upper 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 2 sets, each set 15-20 times.
6. Body bends
When asked how to get rid of excess fat on the sides, bodyflex can become an indispensable assistant.You need to sit on the floor, bend your knees under your body, while keeping your back straight.Inhale, lift your left arm, move it to the right and hold for a few seconds.Then, as you exhale, return to the starting position.When performing the exercise, you will feel a stretch on both sides of your body.
Repeat the same with the other hand.Stretch your muscles several times, changing hands.The advantage of bodyflex is that it not only helps eliminate the sides, but also improves the flexibility of the legs and spine.
7. Tilt
Bending over is a great exercise to get rid of the sides.If you specifically want to lose weight, do them without weights, because if you have weights, you will work harder to gain muscle.There are a large number of types of slopes.You can alternate different ones: sideways, forward, backward.In total, you should do several sets of repetitions 20-30 times.
The starting position is the same for all types of exercises.
Your feet should be shoulder-width apart, your hands should be on your waist, keep your back straight and look forward.While bending, do not lift your feet off the floor and do not stoop.Bend in a clear plane.When bending forward and backward, do not bend or lean to one side.If you lean to the sides, don't lean forward or backward.
8. Round
Rotation is a great help for those who do not know what exercises to do to get rid of the hips.Today there are many types of hoops or hula hoops - you can choose any depending on the desired load.Especially useful are bracelets with massage inserts, which are effective because they improve blood circulation due to the massage effect.
Beginners should 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 menstruation.Also, you should not exercise after eating - wait a few hours.
The device performs exercises from both sides
A variety of exercise machines and sports equipment will help increase your workout effectiveness.At home you can use simple shells:
- DumbbellsHelps improve workouts and strengthen abdominal muscles.At home, you can replace them with bottles filled with water.But don't overuse the scale – to lose weight, the scale has to be small.
- Rope skippingeffectively works all muscle groups and burns a lot of calories, which has a positive effect on the fighting process of the parties.
- Can be usedbaseball,allows you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve 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.
- Rotate the stem on a special disc- another great way to get rid of the belly and sides.
- In the gym, it is especially effective for training the abdominal muscles.Roman Chair.
If you want to get rid of bilateral muscles, the exercises for girls presented above will help you with this.It's all simple and accessible, and all you need is a little time, diligence and regularity.Of course, remember that physical activity only needs to be supplemented with proper and balanced nutrition.It is important to give up bad habits, review your lifestyle and try not to worry - all this will help you get a slim, beautiful figure, especially overcome the hated sides.