It is high time for women to understand that exhausting diets will not help to get rid of centimeters at the waist. Of course, you will lose a few extra pounds, but stressful starvation will start the opposite processes in the body. And he will begin to create an energy reserve in case of a critical situation. This means that hated fat will be synthesized from food at double speed and stored in the most unpredictable places. Only physical exercises for weight loss in combination with constant monitoring of nutrition will lead you to the desired result.
What is genetics talking about
Unfortunately, not all ladies can become happy owners of a thin waist. If you are not a genetically gifted person, then no exercises for losing weight will help you. Plus, muscle building in this area can only aggravate the overall picture. But don’t be upset, even if your figure is far from ideal hourglass, you have a chance to change everything for the better. To do this, focus on training the back, shoulders and buttocks. Having built up muscle mass in the right places and slightly dried in the abdomen, your silhouette will come closer to the treasured X-shaped. Of course, you will have to make a lot of effort, but the result is definitely worth it.
"Bad advice" for losing weight side
There are many different ways to deal with drooping sides. But not all exercises will help to achieve the desired result, moreover, many of them are generally contraindicated for women. Here is a short list of what you should definitely not do in pursuit of seductive bends in the waist:
- It is believed that the best exercises for losing weight at home are all kinds of bends with dumbbells. This is far from the case! Working with extra weight will cause rapid growth of the oblique muscles of the abdomen, which means that the waist will be even larger. Leave these exercises to men, for girls they are useless.
- Hoop. Classes with hula hoops will not make your waist slimmer, because it is impossible to remove fat locally. Only by starting the general processes of fat burning in the body, you can achieve weight loss. To do this, you need to train hard and create a deficit in calorie intake. In addition, the constant hits of the hoop on the abdominal wall can adversely affect the functioning of the pelvic organs and digestion.
- Turns with a barbell or bodybar. Let's look at the anatomy, in ordinary life our spine never moves separately from the hip joint, which means that this exercise is contrary to natural physiology. Also, do not forget that a direct load on the spine can lead to injuries and pinching.
- Exception of cardio loads. Strength exercises help us in gaining muscle mass, they make our body more toned and fit. But aerobic exercise at an average heart rate is responsible for fat burning. Do not forget about this when drawing up your training program.
General features of the training
So how to train properly to remove the sides? Follow these recommendations and you will surely succeed:
- The optimal number of workouts is no more than four times a week. It is better if you practice two days in a row on different muscle groups, and then give yourself two or three days of rest.
- Each workout needs to be started with a good workout, and then spend 20-30 minutes on aerobic training. It is better to give preference to a dynamic load: running or jumping rope.
- The lesson itself should take place at low heart rates. Try to concentrate as much as possible on the technique of the exercise and feel the working muscles.
- Do not allow long rest between sets and exercises. One minute will be enough.
- Be sure to leave some time for a hitch and stretching at the end of the lesson.
Let's look at the most popular and really working exercises for losing weight, photos will help you understand the technique and do everything right.
Side twisting
In order to work out the problem area, we need to work on the muscles that are under a layer of fat. In our case, these are oblique muscles of the abdomen, only they are able to tighten excess skin and make the waist slimmer. Traditionally, the best exercises for losing weight are twisting. Even if you perform them without extra weight, oblique muscles lightning fast come into play and respond well to the training.
There are two options for performing side twists:
- in the opposite direction;
- in the same direction;
Both of them are quite effective, as they affect different sections of the press, and it is worthwhile to fulfill them strictly in the complex: one after another.
Equipment:
- Starting position - lying on your back. The legs are bent at the knees and rest against the floor, the lower back is also pressed to the floor. Hands are wound behind the head, elbows look to the sides, the chin stretches to the chest.
- Pull the upper body towards the knees, while not lifting the lower back and without changing the position of the elbows.
- To enhance the effect, stretch your elbows in the same or opposite direction. The exercise is performed alternately.
Twisting sitting
Very difficult, but at the same time effective exercise for losing weight. This is a more advanced version of the classic twisting, but it can only be performed by those who have no problems with the lower back and lower spine. Since a particularly strong load is created on the tailbone.
Equipment:
- Starting position - sitting on the floor, legs pressed to the floor. Tilt the body about 30-45 degrees, while the arms are bent at the elbows or pressed to the chest. The back is necessarily rounded.
- Perform straight or lateral twists without lowering the housing.
This is an excellent exercise for strength and endurance, it is often used by professionals in the field of sports.
Twisting lying
Women love this kind of training, but the classic twists are suitable for weight loss and for men. Exercise is striking in its simplicity and effectiveness. There are two modifications of this type of training: with the raising of the legs and with the lifting of the body. It’s also worthwhile to complete them in a complex, because the first option pumps the lower sections of the press well, and the second - perfectly works out the upper ones.
Equipment:
- Starting position - lying on the floor. Hands are spread apart or pressed to the chest. Feet should be raised and positioned to the body at a right angle. If desired, you can bend them at the knees, but it is better to leave straight.
- Perform leg or body lifts depending on the type of exercise. With the first option, keep your shoulders firmly pressed to the floor, in the second case - watch the lower back, it should not bend.
- Another feature that will enhance the effect of the exercise is emptying the diaphragm and holding your breath as you exhale. Doing this is at the point of peak muscle contraction. If you feel a slight burning sensation, then everything is correct.
Side twisting
This is one of the most effective exercises for losing weight. The target load hits exactly the problem area, all due to the maximum inclusion of the oblique muscles in the work.
Equipment:
- Starting position - lying on its side. The legs are bent at the knees, one on top of the other. The lower arm rests on the floor or wraps around the stomach, the upper - wound behind the head.
- Perform classical twisting, maximally pulling the upper body and without lifting the pelvis from the floor.
Fitball twists
Women simply cannot find a simpler and more comfortable exercise for losing weight laterally! This training option is suitable for people who have significant problems with the lower back and lower spine. Indeed, simple twisting options for them are unsafe, and often very painful. Fitball will remove part of the load from the lumbar, but at the same time will include all the stabilizing muscles in the work, which means that this exercise is not inferior in effectiveness.
Equipment:
- Starting position - lying on the fitball. Legs rest on the floor, arms extended forward or grasp the back of the head.
- Perform classic twists and at the same time maintain balance to engage the stabilizer muscles.
Side bar
This is a more effective exercise for losing weight than the classic bar. Indeed, here the maximum load falls precisely on the side of the press.
Equipment:
- Starting position - lying on its side. Bend your lower arm at the elbow and rest on it. Legs are straight and lie on each other. The upper arm is extended along the body.
- In order to start the exercise, lift your pelvis up until the body looks like a straight line. Distribute the load between the arm, ribs and feet.
- Keep in this position for as long as possible, do not relax the muscles.
- Then return to the starting position.
Boat
An excellent exercise for losing weight, borrowed from Pilates. It perfectly strengthens the back and abdominal muscles. It will be quite difficult for beginners to cope with it, so for a start, strengthen your muscles and increase strength indicators.
Equipment:
- Starting position - lying on the floor. Arms extended along the body, legs relaxed.
- To complete the exercise, try to raise your legs and body at the same time and lock in that position. Your body should resemble a right angle. Hands should be extended forward and stretched to the knees.
- Stay in this position for as long as possible, tighten all muscles, especially the abs.
- Return to starting position and take a few more approaches.
As soon as you complete the main set of exercises, proceed to a hitch and a good stretch. Never neglect these steps. Remember that in sports there is no place for laziness!