Every woman’s dream is to have a thin “wasp” waist. But a rare representative of the fair sex can boast of ideal forms, quite often an attractive figure is spoiled by excess fat on the sides. To get rid of it, you need to make a lot of effort. If you still intend to improve your figure, first of all, select special exercises for the sides that will help you cope with this problem as well as possible. However, do not get carried away by physical activity, as occupations without measure can significantly increase your waist and build muscle.
If you are looking for the answer to the question: “How to remove fat from the sides?”, Exercises for slimness of the waist will help you to get old forms. Moreover, for this it is not necessary to go to the gym, you can do it at home, allocating a little time for these purposes in your daily routine.
Effective exercises for the sides.
It is customary to start any physical activity with a light workout, it will warm up the muscles, preparing them for the loads. Repeat each exercise 5 times.
- Slopes. When doing this exercise, make sure that your back is always level. First, the fingers should touch the left foot, then the floor, and then the right foot.
- Twist the hoop at the waist. You need to start the exercise with a few minutes, gradually increasing the execution time.
- Alternately protrude and retract the stomach. This exercise is useful in that it improves the functioning of all organs.
- Side exercises can be performed on the fitball. Sit on the ball, while trying to keep your back straight and lower your shoulders. Roll the fitball from side to side (right-left), keeping the body as flat as possible. Exercise is considered to be correctly performed if during the lesson you feel the oblique muscles located on the stomach tighten.
- Lie on your right side with your right fitball and straighten your legs. Leaning on the right foot, slowly raise the other leg and return it to its previous position. Repeat movement with each leg six times.
- Kneeling, position the fitball to your right and place your hand (right) on it. Put forward your left leg bent at the knee, and put your left arm, bent at the elbow, behind the head. Turn the body to the fitball and begin to tilt. First, to the left side, while trying to keep the body in an upright position, and then to the right. A total of 15 turns are required.
- Lying on the floor, bend your knees and put them on the fitball. Take a few swings left and right. To achieve greater effectiveness, complicate the exercise. Lie on the floor, fix the ball between the knees and raise your legs (at a 90-degree angle). Lower your legs in different directions with the return to its original position. It is necessary to repeat the exercise 15 times.
- Exercises for the sides with dumbbells are very effective. Having picked up the dumbbells, gently lower them along the body and perform inclinations in different directions. Make sure that the arms remain in their original position (along the body) during the exercise.
- Standing straight, spread your legs shoulder-width apart, and place your hands at the waist. In this position, make turns left and right.
- Lie on the floor, put your hands behind your head, bend your legs at the knees and slightly raise them above the floor. Stretch your right hand (elbow) to the knee of your right leg, while tearing the body off the floor.
- Slopes are perhaps the most effective exercises for the sides. Lie on your right side, take your right hand behind your head and spread your shoulders so that you can see the ceiling. Lift the body. It is necessary to do 15 lifts lying on the right side and 15 lifts lying on the left.
- Lie on your right side, hold your right hand in front of you, and left behind your head. Tear off both legs and body from the floor, trying to depict a semicircle with your body. Repeat 15 times.