A slender waist has always been a sign of beauty and femininity, which is why modern women try to keep her attractive at any age. It is easier for young girls to do this, but women may have problems after childbirth or in connection with a sedentary lifestyle at work. It is possible to make the waist thin and under adverse conditions, and even for a week at home. A set of exercises and mandatory correction of the diet and lifestyle will help to remove the sides, because in order to get rid of the problem for a long time, it is necessary to eliminate the cause of its appearance.
Reasons for the appearance of the sides
Most often, the reasons for the appearance of fatty deposits on the body are unbalanced nutrition and a sedentary lifestyle. Lack of mobility today is faced by many, and frequent fast food snacks during work breaks only exacerbate the situation.
Smoking and spirits, especially those containing sugar, also contribute to the accumulation of excess fat, as they slow down the body's water metabolism and lead to swelling. A special place in the category of alcohol is beer, which contains plant hormones. They contribute to the formation of adipose tissue in the abdomen and sides, both in women and in men. If such situations are present in life, then before you remove the fat from the sides at home, you need to get rid of bad habits, otherwise you will not get the proper result from any training.
The sides can also appear during stressful situations, since during the nervous tension all the processes of the body undergo certain changes, and the problem is not even “seizing” the problems. Lack of sleep also negatively affects the metabolism and leads to the appearance of excess weight.
A separate place is occupied by pregnancy and hormonal disorders in the body. In such a situation, before you remove the sides at home, you need to feed the baby or undergo treatment. In the first case, physical activity can lead to the loss of milk, and in the second they will not produce results if the hormonal background is not established in the body.
Proper nutrition
Constant overeating, lack of diet and excessively high-calorie foods contribute only to weight gain, and if you do not give them up in a timely manner, then even grueling physical exertion will not help to remove sagging sides at home. How to diversify your diet? Know that immediately go on a strict diet is not necessary. In most cases, it is enough to simply adjust the list of consumed products, adding useful and excluding harmful ones. So, you should diversify the food:
- dairy products;
- green and red vegetables and fruits without starch (fiber in them helps to quench hunger);
- eggs
- low-fat varieties of fish and meat (during cooking, they should be baked or boiled);
- cereals;
- whole grain bread.
Exclude from the diet will require all the fat and high-calorie. To make it easy to remove the sides at home, the amount of energy consumed should be less than the amount spent. Each extra piece of cake, cake or french fries will have to be worked out, and to do this is much more difficult and longer than just giving up treats.
Well and the most important thing is the need to consume at least 2 liters of water per day, and it is better to do this in the morning. Tea and coffee are not considered, you need to drink only purified still water that can remove toxins in a natural way. If necessary, you can drink diuretic teas.
Approximate diet
During a diet, it is important not only to consume the right foods, but also to do it regularly. Daily should be eaten 5-6 times and preferably at a certain time, so that the body can develop certain reflexes. If you follow all the recommendations, you can get rid of 3-7 kg of unnecessary weight, depending on the initial amount of body fat. So how to remove the sides of a woman at home?
For an approximate diet, you can take the following recommendations:
- The first breakfast is a glass of plain yogurt with a spoon of honey and fruit.
- Lunch - green tea or water without sugar and fruits.
- Lunch - vegetable soup, baked fish or meat, vegetable salad, a glass of freshly squeezed juice, tea or fruit.
- Dinner - fruits, vegetable salad and a glass of yogurt.
- As a snack, you can consume fruits, tea and water.
Training Rules
To work out only the lateral muscles, without using the press, it will not work, so the load during exercises should be distributed between:
- oblique muscles (internal and external);
- transverse muscles;
- rectus abdominis muscles.
It does not matter what exercises to remove the sides at home will be decided in the future, the main thing is to follow the following recommendations.
To get a visible result in a short time it is necessary:
- Be sure to warm up, knead and stretch the muscles well before the main load for 5-10 minutes.
- To speed up metabolism, you need to perform cardio workouts for at least 10 minutes. Rope jumping, cycling or torsion of a hoop will do.
- Depending on the goal, you should choose a pace of training. To build muscle, you need to perform all exercises slowly in order to feel the work of each muscle. Dynamic workouts are ideal for quickly dropping excess fat.
- All selected exercises need to be alternated so that the muscles receive different loads and do not “clog” too quickly.
- For the result, you must definitely train at least an hour 4 times a week.
- Each exercise should be performed in 10-20 reps and in 3-4 approaches.
- Be sure to drink a lot and eat right.
Before you effectively remove the sides at home, you still need to prepare some equipment. To do this, light dumbbells or water bottles, a fitball, a gymnastics stick, rollers for the press, a disk for the waist, a hoop or a hula hoop are suitable.
Most effective exercise
It should be noted right away that without labor, patience, and most importantly - the desire to achieve a result, it will be difficult even in this case. How to quickly remove the sides at home? To do this, the hoop known to all or its modern version, the hula-hoop, is suitable.
This device was known to mankind for a very long time, but it was only a little more than half a century ago that it was popularized as a commercial trainer for the waist. Today it is equipped with additional balls, Velcro and magnets, which act as additional massagers, but can leave characteristic traces on the body. For beginners, bruises in the waist area from the hula-hoop are not uncommon, but the hoop is able to strengthen the muscles of the lower back, abs and sides in a short time. Improving blood circulation in this area, the projectile accelerates fat burning and acts directly on problem areas. Such an exercise does not require strong physical exertion, but you need to turn the hoop to get a visible result for at least 5 minutes, constantly increasing this time to 40 minutes.
Execution technique
In order for the hoop to be involved in the necessary areas, it is necessary to take the right starting position. To do this, stand up straight and place your feet shoulder width apart. The feet should be turned outward. The hoop should be placed on the waist, leaned against the back and raised parallel to the floor. After this, the hula-hoop needs to be pushed around yourself and at the same time start to rotate the body in time. Depending on the frequency of the shocks, the hoop can be twisted on the hips or waist, it is important that the muscles are tense all the time. Now you know how to remove the sides at home, but the training duration will need to be gradually increased to 40 minutes, and you need to twist the hoop continuously all this time.
Work with weight
It is very effective to work out the lateral muscles with ordinary slopes. To increase the load in your hands, you need to take a light dumbbell or a bottle of water. Other improvised weighting materials are also suitable, the main thing is that at the beginning of training their weight should be 1 kg. In the future, for obese women it can be increased to 5 kg, and for thin women - up to 2-3 kg.
So, you should stand with a straight back, legs - shoulder width apart, weight in your hands. With a flat back, you should alternately bend as low as possible to the sides, while your hands should be straight. 15-25 inclines should be made in each direction.
It is important to breathe correctly during training, so that the muscles in time receive the oxygen necessary for effective work. Inhalation is done when exerting or lifting weights, and exhalation is done when relaxing. In the future, you can complicate the exercise and when bending, bend the opposite arm at the elbow to the chest.
Gymnastics for a slender waist
How to remove the sides at home? Not only women are interested in this issue. For representatives of both sexes, lateral twists and twists in an inclination are ideal, the effectiveness of which depends on the number of repetitions and has already been proved by many people.
Torsion twists are performed as follows:
- It is necessary to place the feet shoulder width apart and tilt the body parallel to the floor.
- Arrange your hands to the sides and, if possible, fix them in this position, putting a gymnastic stick on your back and grabbing it by the ends.
- Now you need to alternately lower your hands to the floor until a characteristic pain appears in the sides. For a visible result, it is better to do the exercise 100 times.
Side twisting must be done on the floor. To do this, lie on your back and put your hands behind your head, and bend your legs at the knees. Now you need to slightly raise the body and alternately touch the elbow of the opposite knee. For this, the leg and arm should be pulled together equivalently. You need to perform 50 repetitions on each side. In general, any load even on the rectus muscles automatically tightens and oblique, only with less intensity.
Muscle stretching
How to remove the sides at home with maximum efficiency? For this, in addition to power loads, the muscles must receive proper stretching. Such exercises are designed for sharp inclines or jumps, but you should try to do everything carefully so as not to get injured.
Beginners will need time to master the training technique.
- Fold. We sit on the floor with straight legs. The body must be tilted forward to touch its own knees with its forehead. You can pull yourself up by holding hands and holding them in this position for a while. The first time you should not bend too much, this can lead to injury. The result should be achieved gradually, over time increasing the delay time.
- The corner. We lie on the floor, legs are straight, hands are bent at the elbows behind the head. At the same time, you need to tear off the legs and body from the floor, lingering only on the buttocks. Ideally, in this position you need to linger for a few seconds.
- Slopes. We lie on your back, arms are straight and spread apart, legs are straight and raised perpendicular to the floor. Legs alternately fall to the sides until they touch the floor completely.
Effective exercises
In order to know exactly how to remove the sides of a woman at home, you should familiarize yourself with the list of the most effective exercises:
- Plank - equally affects absolutely all the muscles of the body. You need to linger in the IP for push-ups for 1-3 minutes. You can stand on your elbows.
- Side plank. You need to linger sideways to the floor on one arm. To complicate the task, you can fail hip. In each approach - 10 times.
- The boat. Lying on your stomach, you need to simultaneously tear off the legs and upper body from the floor, lingering in the pose for several seconds. Repeat 10-20 times.
Important Tips
How to remove the sides of a man at home? For the effectiveness of any exercise, it is important to supplement weight training with cardio loads. They contribute to the acceleration of metabolism, and therefore, the rapid melting of fat. In addition, during a diet should completely abandon bad habits and fatty foods. After the goal is achieved, do not allow yourself a lot of excess, otherwise the weight will soon return back.
Additional funds
To speed up the appearance of a thin waist, special anti-cellulite massages, ideally performed immediately after a workout, will help. Cosmetic wraps, peels and lymphatic drainage of problem areas will also help. Strength training is recommended to supplement with breathing exercises, exercises on the gymnastic disc and, if possible, fasting days. If there are no contraindications, then every 4-8 days you should drink only water.