The path to a perfect figure and delicious shapes is often hampered by the problem of eliminating problem areas. As a rule, these are the sides and lower abdomen, which sometimes cancel out multiple attempts. This often happens because girls do not approach the issue of weight loss very accurately. In order to restore harmony in the waist area and make the sides smaller in size, you need to not only adhere to a diet, or perform cosmetic procedures at home. It is also important to regularly perform a series of special exercises, the action of which is aimed at losing weight in the most problematic areas. And those are the ones we will describe in this article.
It is not at all necessary to tire yourself with strength training if you want to burn excess fat from the sides and waist. There are now many effective exercises with which you can tighten problem areas without leaving your home.
Basic tips for those looking to lose weight
The female body is a unique and quite complex mechanism. Throughout their lives, the fair sex experiences changes in their bodies. Monthly changes inside, influencing factors from the outside, improper food contributes to an increase in figure parameters. By adjusting your lifestyle, and adding weight loss exercises to your abdomen and sides, you can easily cope with the problem that has arisen and eliminate excess weight in the most problematic areas of the body.
Contrary to popular belief that daily abdominal exercises will provide a girl with a slim waist and beautiful side relief, it should be remembered that there is no local fat burning - fat leaves not only from the abdomen andsides, but also from other parts of the body evenly.>
Only an integrated approach and special exercises will bring you closer to the desired goal. As for intensive press pumping, it only helps in muscle tightening. Unlike press pumping, a series of exercises aimed at reducing belly size and eliminating side folds allow you to improve your body at home using certain muscle groups. Therefore, they are more effective than abscesses or grueling diets.
To regulate your body, you need to try to eat well. To do this, you need to limit the use of unhealthy and high-calorie foods, alcohol and rule out bad habits. Then home training and sports will be more effective.
Furthermore, there are other recommendations that contribute to weight loss in problem areas:
- Divide three regular meals a day into 5-6 meals a day;
- eat in small portions so that when you leave the table, you have a slight feeling of hunger;
- drink 1 glass of clean water at room temperature for about half an hour before eating;
- If you feel hungry in the evening, it is recommended to quench it with a glass of water or a little low-fat kefir.
By adhering to these tips and performing regular effective exercises for weight loss in the abdomen, sides at home, you will see the first results within the first month.
A set of exercises for beautiful sides and "waistwasp "
Abdominal and tummy tuck exercises that can be easily done at home are very simple. To get rid of problem areas, you can use one of the training options, consisting of simple and straightforward tasks. Examples of these can be found below.
A set of exercises for a flat stomach
- Exercise with planks.This is the simplest but most effective exercise that will make your abdomen a little smoother and tighter. Performed as follows: starting position - a floor push-up pose. The body should be parallel to the floor surface and both arms should be supported. Once you have taken the prescribed position, you should stay in it for as long as possible, tensing the abdominal muscles. For beginners, you can start with 30 seconds, increasing the time period to 3-5 minutes.
- Cycling Exerciseis a proven method for strengthening the abdomen and slimming. This exercise is classic, performed according to the standard scheme: the starting position - lying on your back with legs extended forward, movements performed that mimic a simple bike ride. In this case, it is necessary to tense the abdominal muscles.
- Exercise "Press with your feet and place behind your head". As in the previous case, to perform this exercise, you need to take the starting position - lying on the floor on your back with your arms along your body and your legs extended along your length. Slowly, you should raise your legs closed and straight, bringing your legs normally behind your head.
- Trunk Lift Exercise- performed on the principle of press pumping, but with the legs raised. To complete this exercise, you will need a chair, sofa or fitball as a support. Starting position - lying on the floor, place your feet on a support so that you get a 90 degree angle, cross your arms at your chest. You should perform torso lift, rising as close to your knees as possible. It is recommended to perform such exercises until a burning sensation appears in the abdominal muscles. Beginners can start with 3 sets of 10 reps, gradually increasing the number.
- Exercise "Press with the foot with the load". Also a simple but effective exercise for weight loss in the lower abdomen. Starting position - lying on the floor with arms outstretched along the body and a weight between the legs at foot level. Performing such exercises at home for thinning the abdomen, you can use a small pillow, a small rubber ball as a load, it is necessary to lift the load with straight legs in order to form an angle of 30-45 degreesbetween them and the floor surface. It is worth staying in this position for 30-60 seconds. Then the loaded legs can be lowered. It is recommended to gradually increase the number of repetitions so that a slight burning sensation appears by the end of the workout.
- Twisting exercises- simple but very effective exercises for weight loss in the abdomen and sides. Performed while lying on the floor. Bending your legs at the knees, you should raise your body with your hands behind your head at a slight height from the floor. This body position is held for 1-12 minutes, then you can slowly sit down to the starting position. By pressing, you can significantly reduce the size of your belly and make it flatter without leaving your home.
Complex of exercises for raised sides
To make the lateral area much smaller, eliminate the folds formed in these problem areas and turn the lateral muscles, the following complex can be performed at home.
Like the previous one, it is quite simple and includes exercises like this for the pleasant sides:
- Twist the hula hoop every day for 10-20 minutes.This is a very powerful exercise for the abdomen and sides. Thanks to him, you can not only make the sides elastic and taut, but also reduce the size of the abdomen. All you have to do is buy special sports equipment and wrap it around your waist regularly.
- Exercise "Slopes". This action has been known to many since kindergarten days. From an early age, children are taught this exercise during the heat, due to the full number of possible activities, it remains more productive. Just stand straight with your feet shoulder-width apart and slowly make left and right turns. Beginners can do 15 reps for each side. You should gradually increase the number of accesses.
- Exercises to eliminate fatty sweetness on the sides "Mill". It is performed according to the standard scheme: the starting position is standing on the floor with your feet shoulder-width apart. Next, you need to bend your torso forward and stretch your hands alternately on the toes of the opposite toes. This gymnastics works not only for contraction of the lateral muscles and pressure, but also for strengthening the back.
- Exercise "Movement of the legs". It is performed in a standing position, which allows you to enjoy watching your favorite TV show during training. When approaching the table or replacing a chair with your back to you, you should stand sideways on it. Use your hand to be held on the edge of the table / back of the chair so that your posture is level. Further, alternately with each leg, the forward and backward oscillations are performed. It is advisable to raise your legs as high as possible and not to bend your legs. It is recommended to do 3 sets with 15 swings for each leg.
- A very powerful "Little Mermaid" exercise. Starting position: lying on the floor on one side with the head resting on one arm bent at the elbow and the other hand resting on the floor near the abdomen. It is necessary to raise both straight legs as high as possible. Hold the legs, not bent at the knees at the top for a few seconds, lower slowly, after twenty seconds of rest, raise again. So you have to do 10-15 reps, then turn around and do the same on the other side.