Accumulation of fat in the abdominal area, which we call sides, bothers many people, especially girls.They greatly spoil the figure and look unattractive.Unfortunately, many factors in our lives lead to its formation.
In particular, this is inactive work and poor nutrition, and the lack of time for proper training also makes itself felt.However, it is not always advisable to spend a lot of time.There are effective exercises for the sides that can be done in the gym and at home, just devoting half an hour to them.The main thing is not to give up and practice regularly.
The basics of side wrestling: preparation for training
If you decide to throw away your side with exercise and are ready to start training, then first consider the following suggestions:
- 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 phytoestrogens, which promote the formation of the so-called "beer belly".
- Nutrition must be correct and balanced.You don't have to follow a strict diet, 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 need to drink at least 1.5-2 liters of water every day.
Warming up before training
Before you start doing effective exercises for the sides, do a short warm-up, which will help warm up your muscles and prepare them for the load.It is enough to perform simple movements from the list below:
- Circular movements with shoulders and arms.
- Round swing with legs bent at the knees.
- Walking on toes.
- Turn your body to the side.
- Circular movement of the body.
- Squat with calf raises.
An effective exercise to remove the sides
Exercises for losing weight on your side at home will help you overcome problem areas and correct your silhouette.Do not be lazy to do it regularly, and soon you will see the results.Let's see which is effective against the side.
1. Board
Planks are an excellent exercise for the abs and sides;it helps to train body weight effectively, also using arms, back, buttocks and legs.This exercise is not intended to pump the muscles, but it is very helpful to tighten the sides and the whole body.There are different variations of planks: basic, on elbows, side, with raised legs, etc.By alternating between different options, you can shift the emphasis of the load and make your workout 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, gather your hands 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, don't bend them at the knees, stand on your toes.Pull in your stomach and breathe evenly.During the exercise, it is necessary to maintain tension - arching the back and sagging of the stomach are not allowed.The board belongs to the category of static exercises, so you need to focus as much as possible on its execution.
To begin with, it is enough to hold the board for 30 seconds.Then gradually increase this time to a few minutes.Be careful with tension.If you feel that the board is easy for you, increase the duration of its execution and try other variations.
2. Crunchy
Crunch is a great exercise to lose weight on the sides, targeting the abdominal area.When performing it, the rectus abdominis and obliques 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.Back position plays a role.As you rise, round slightly so that it's your stomach that's working, not your lower back.
If you find it difficult to do the exercise at first, you can put your hands in front of you, which will help improve your balance.
To begin with, it is enough to do three approaches five times, gradually increasing the load.
3. Bicycle
Side exercises for women include bicycles, which we are familiar with since childhood.It perfectly helps to work the oblique abdominal muscles, thereby 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 extend your elbows wide to the sides.You need to keep your legs hanging, bend your knees at the 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, twist 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 rotation in the other direction - this will be one repetition.
In total, it is recommended to do two approaches 20-25 times.
4. Factory
Side factory exercises, familiar to us since childhood, are the best way to get rid of fat deposits 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, and then the other.Do several sets of 20 repetitions.
Control your breathing during exercise.
5. Lift the leg
This side cut exercise works the obliques, as well as the hip abductors.
You need to lie on your side, lean on your lower elbow, and place your other hand behind the back of your head.Inhale, lift your upper leg 30-40 cm higher than your lower leg, exhale, pull your lower leg smoothly towards your upper leg and lock in this position for a few seconds.Inhale, and as you exhale, bring both legs back down.Try not to lean your body back or forward.If you find it difficult to maintain balance, place your upper arms with your hands 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 for each side.
6. Bodyflex
In the question of how to remove fat from the side, bodyflex can be an indispensable assistant.You need to sit on the floor, bend your knees under you, while keeping your back straight.Inhale, raise 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 do the exercise, you should feel your sides stretch.
Repeat the same thing with the other hand.Stretch several times, switching hands.The advantage of bodyflex is that it helps not only to remove the sides, but also to increase the flexibility of the legs and spine.
7. Lean
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 switch different ones: sideways, forward, backward.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 forward.When bending over, do not lift your feet off the floor and do not bend over.Bend in a clear plane.When bending forward and backward, do not bend or lean to the side.If you lean to the side, don't lean forward or backward.
8. Loop
Twisting hoops are a great help for those who don't know what exercises to use to get their sides out.Today there are many types of hoops or hula hoops - you can choose any one depending on the desired load.Especially useful is a loop with a massage insert, which is effective because it improves blood circulation due to the massage effect.
Beginners are advised to start with light loops and gradually move to heavier versions.Start with a small amount of time and increase it over time.
Twisting the loop has certain contraindications.These include problems with internal organs, pregnancy, and menstruation.Also, you can't exercise after eating - wait a few hours.
Device for doing exercises from the side
Various exercise machines and sports equipment will help improve the effectiveness of your training.At home you can use a simple shell:
- Dumbbellshelps increase exercise and strengthen abdominal muscles.At home, you can replace it with a water bottle.But do not overdo it with scales - to lose weight they should be small.
- Jump ropeeffectively works all muscle groups and burns a lot of calories, which has a positive effect on the process of side fighting.
- Can be usedfit ball,allows you to strengthen the muscles of the stomach, back, legs, as well as lose weight and improve posture.
- EffectiveExercise can also be done on a regular chair.Sit on it and lift the bent knees to your stomach - repeat this effective exercise at least fifteen times.
- Body rotation on a special disc- another great way to get rid of the stomach and sides.
- In the gym, it is very effective for training the abdominal muscles.Roman Chair.
If you want to bring out your sides, the exercises for girls presented above will help you with this.All of them are easy and accessible, and you just need a little time, perseverance and regularity.Of course, remember that physical activity should only be supplemented with proper and balanced nutrition.It is important to abandon bad habits, reconsider your lifestyle and try not to be nervous - all this will help you achieve a slim, beautiful figure, in particular, overcome the hated side.