Side Wrestling Basics: Preparing for the Exercise

Belly fat, which we call flanks, is a problem for many people, especially girls. They spoil the figure terribly and look unattractive. Unfortunately, many factors in our life lead to their formation.slim figure after losing weight on the abdomen and sidesIn particular, this is sedentary work and unhealthy diet, and the lack of time for full workouts also makes itself felt. However, it is not always advisable to spend a lot of time. There are effective lateral exercises that you can do in the gym or at home in just half an hour. The main thing is not to give up and practice regularly.

Side Wrestling Basics: Preparing for the Exercise

If you decide to remove the sides with exercises and are ready to start training, then first take into account the following recommendations:

  • In the future, try to avoid stress and anxiety, as in such situations, the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdomen.
  • Avoid drinking alcohol, especially beer. It contains phytoestrogen, which contributes to the formation of the so-called "beer belly".
  • Nutrition should be correct and balanced. You don't have to be on a strict diet, but a healthy menu should be your friend.
  • Drink plenty of water. It helps to maintain metabolism, as well as cleanses the body of toxins and toxins, which also contributes to weight loss.

You should drink at least 1. 5-2 liters of water a day.

Warm up before training

Before you start doing effective side exercises, do a little warm-up to warm up your muscles and prepare them for the load. It is enough to perform simple movements from the list below:

  • Circular movements of the shoulders and arms.
  • Circular swing legs, bent at the knees.
  • Walking on toes.
  • Turns of the trunk to the sides.
  • Circular body movements.
  • Shallow Calf Raise Squats.

Effective Hip Exercises

Exercises for slimming sides at home will help to work out the problem area and adjust the silhouette. Do not be lazy to do them regularly, and soon you will see results. Let's see which ones are effective against the sides.

1. Plank

The plank is an excellent abdominal and lateral exercise to help you work out your core weight effectively while also using your arms, back, glutes, and legs. The exercise is not aimed at pumping muscles, but it helps to tighten the sides and the whole in a wonderful way. There are different variations of the plank: basic, elbow plank, side plank, raised leg, and so on. By alternating between different options, you can shift the focus of the load and make your workouts more varied.

exercise plank

Keep your back straight without slouching or arching your lower back. The whole body should be in a straight line. You need to look at the floor. The arms should be bent at the elbows, the hands should be gathered into a fist and with your hands form like a triangle so that the elbows are perpendicular to the line of the shoulders - this will help ensure stability. Keep your legs straight, do not bend your knees, stand on your toes. Pull in your stomach, breathe evenly. In the process of performing the exercise, it is necessary to keep the tension - back bends and sagging of the abdomen are not allowed. The plank belongs to the category of static exercises, so you need to concentrate as much as possible on its implementation.

To begin with, it will be enough to stay in the bar for 30 seconds. Then gradually increase this time to a few minutes. Remember stress. If you feel that the plank is easy for you, increase the duration and try other options.

2. Twists

Crunches are great lateral weight loss exercises that target the abdominal area. When performing them, the straight and oblique muscles of the press, the muscles of the core are involved.

twisting exercise

To perform basic twists, lie on your back, bend your knees, place your hands behind your head or on your chest. The position of the back plays a role. When lifting, round it a little so that it is the press that works, and not the lower back.

If the exercise is difficult at first, you can keep your arms in front of you to help improve your balance.

To begin with, it is enough to perform three sets of five times, gradually increasing the load.

3. Bicycle

exercise bike

Side workouts for women include a bicycle familiar to us from childhood. It perfectly helps to work out the oblique muscles of the abdomen, thereby fighting with the hated fat deposits.

To perform it, you need to lie on your back, put your palms behind the back of your head, and spread your elbows wide apart. The legs must be kept in weight, the knees should be bent at right angles and positioned clearly above the pelvis. Raise your shoulders slightly above the floor and stretch your neck - this is your starting position. Inhale, as you exhale, twist your torso 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. Perform a similar twist on the other side - this will be one repetition.

In total, it is recommended to do two approaches 20-25 times.

4. Mill

The lateral mill exercise familiar to us since childhood is a great way to get rid of fat deposits in the abdominal area.

Starting position - standing, feet shoulder-width apart, back straight.exercise millKeep your arms and legs straight. Now tilt your body forward and swing down first one and then the other. Do several approaches 20 times.

Control your breathing as you exercise.

5. Leg Raises

These side-lifting exercises work the obliques and the abductors of the thighs.

You need to lie on your side, lean on your lower elbow, remove the other hand by the back of your head. Inhaling, lift the upper leg 30-40 cm higher than the lower one, exhaling, gently pull the lower leg to the upper one and lock in this position for a couple of seconds. Inhale, as you exhale, return both legs down. Try not to fall back or forward with the body. If you find it difficult to maintain balance, place your upper hand on the floor with a brush, increasing the area of support. Keep your back straight throughout the exercise, your shoulders straight, and your neck extended.

leg raises

Do two sets of 15-20 times for each side.

6. Bodyflex

In the question of how to remove fat from the sides, bodyflex can be an indispensable assistant. You need to sit on the floor, bend your knees under you, while keeping your back straight. Inhaling, raise your left hand, move it to the right side and hold for a few seconds. Then, as you exhale, return to the starting position. In the process of doing the exercise, you should feel how your sides are stretching.

bodyflex exercise

Repeat the same with the other hand. Stretch several times, changing hands. The advantage of body flex is that it helps not only to remove the sides, but also to improve the flexibility of the legs and spine.

7. Slopes

Bends are great exercises to get your sides out. If you want to exactly lose weight, do them without weight, since if you have it, you will work more for gaining muscle mass. There are many types of inclines. You can alternate different ones: to the sides, 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 exercise.exercise inclinesFeet should be placed shoulder-width apart, hands on the belt, keep your back straight and look forward. In the process of performing an incline, do not lift your foot off the floor, do not slouch. Lean in a clear plane. If you bend forward and backward, do not slouch or lean to the side. If leaning to the sides, do not lean forward or backward.

8. Hoop

Twisting the hoop is a great help for those who do not know what exercises to remove the sides with. There are a lot of types of hoops or hula-hoops today - you can choose any depending on the desired load. Particularly useful are hoops with massage inserts, which are effective in improving blood circulation through the massage effect.

Beginners are encouraged to start with light hoops, and gradually move on to weighted ones. Start with a small amount of time, increasing it over time.

The twisting of the hoop has certain contraindications. These include problems with internal organs, pregnancy, critical days. Also, do not exercise after meals - wait a couple of hours.

hoop twist exercise

Side Exercise Devices

Various exercise machines and sports equipment will help to increase the effectiveness of training. At home, you can use simple shells:

  • Dumbbellshelp to improve the load, strengthen the abdominal muscles. At home, you can replace them with water-filled bottles. But do not overdo it with weights - for weight loss, they should be small.
  • Jumping Ropeeffectively works all muscle groups and burns a lot of calories, which positively affects the process of fighting the sides.
  • You can usefitball,to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve posture.
  • Effectiveexercises can also be performed on a regular chair.Sit on it and lift your bent knees to your stomach - repeat this effective exercise at least fifteen times.
  • Torso Rotation on the Special Discis another great way to get rid of the belly and sides.
  • In the gym, theRoman chair is especially effective for working out the abdominal muscles.

If you want to remove the sides, the above exercises for girls will help you with that. They are all simple and affordable, and all you need is a little time, diligence, and regularity. Of course, remember that physical activity simply needs to be supplemented with a proper and balanced diet. It is important to give up bad habits, reconsider your lifestyle and try not to get nervous - all this will help you find a slender, beautiful figure, in particular, overcome your hated sides.