It is high time for women to understand that gruelingdiets will not help get rid of centimeters at the waist. Of course, you will lose a few extra pounds, but stressful fasting will trigger the opposite processes in the body. And he will start creating an energy reserve in case of a critical situation. This means that the hateful fat will be synthesized with double speed from food and stored in the most unpredictable places. Only physical exercises for weight loss of the sides combined with constant control of nutrition will lead you to the desired result.
What Genetics Say
Unfortunately, not all ladies can be happyowners of a thin waist. If you are not a genetically gifted person, then no weight loss exercises will not help you. Plus, building muscle in this area can only aggravate the overall picture. But do not get upset, even if your figure is far from the ideal "hourglass," you have a chance to change everything for the better. For this you need to focus on training the back, shoulders and buttocks. Increasing muscle mass in the right places and a little dried in the abdomen, your silhouette will approach the treasured X-shaped form. Of course, it will take a lot of effort, but the result is definitely worth it.
"Harmful tips" for slimming your sides
There are many different ways to combatsagging flanks. But not all exercises will help to achieve the desired result, moreover - many of them in general are contraindicated for women. Here is a short list of what exactly you should not do in pursuit of the curvy waist bends:
- It is believed that the best exercises for losing weightsides at home - these are all kinds of slopes with dumbbells. This is far from true! Working with extra weight will cause rapid growth of oblique abdominal muscles, which means that the waist will be even larger. Leave these exercises for men, for girls they are useless.
- Hoop.Classes with hulahupom will not make your waist slimmer, because it is impossible to remove fat locally. Only by launching common 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, constant strokes of the hoop on the abdominal wall can adversely affect the work of the pelvic organs and digestion.
- Turns with a barbell or a bodibar.Let's turn to anatomy, in normal life our spine never moves apart 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 jams.
- Exclusion of cardio loads.Strength exercises help us in the recruitment of muscle mass, they make our body more taut and decorated. But for fat burning, aerobic loads meet with an average heart rate. 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 guidelines and you will definitely succeed:
- The optimal number of trainings is no more than four times a week. It is better if you are engaged for two days in a row on different muscle groups, and then give yourself two or three days of rest.
- Every training session should start with a good workout, and after that you will spend 20-30 minutes aerobic training. It is better to give preference to a dynamic load: running or jumping rope.
- The lesson should take place at low heart rate. Try to concentrate as much as possible on the technique of performing the exercise and to feel the working muscles.
- Do not allow a long rest between approaches and exercises. One minute will suffice.
- Be sure to leave some time for a hitch and stretching at the end of the session.
Let's look at the most popular and really working exercises for slimming your sides, the photos will help you understand the technique and do it right.
Lateral twisting
In order to work out the problem area, weIt is necessary to influence the muscles that are under the layer of fat. In our case, these are the obliques of the abdomen, only they are able to tighten extra skin and make the waist slimmer. Traditionally, the best exercises for slimming the sides are twisting. Even if you perform them without additional weight, oblique muscles turn on with lightning speed and will respond well to training.
There are two options for side twisting:
- in the opposite direction;
- in the same direction;
Both those and others are quite effective, since they affect different sections of the press, they should be strictly carried out in a complex: one after another.
Equipment:
- Starting position - lying on your back. The legs are bent at the knees and rest against the floor, the loin is also pressed to the floor. Hands are drawn behind the head, elbows look to the sides, the chin is drawn to the chest.
- Pull the upper body to the knees, while not lifting the waist and not changing the position of the elbows.
- To enhance the effect of elbows in the same or opposite direction. Exercise is performed alternately.
Twisting sitting
Very heavy, but at the same time effectiveexercise for slimming the sides. 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. Reject the torso by about 30-45 degrees, with arms bent at the elbows or pressed to the chest. The back is necessarily rounded.
- Perform straight or side twist without dropping the body.
This is an excellent exercise for strength and endurance, it is often used by sports professionals.
Twisting lying
Women love this kind of training, butClassic twisting suitable for slimming sides and men. Exercise is striking in its simplicity and effectiveness. There are two modifications of this type of training: with the rise of the legs and with the rise of the torso. It is also worthwhile to carry them out in the complex, because the first version pumps the lower sections of the press well, and the second one - perfectly works the upper ones.
Equipment:
- Starting position - lying on the floor.Hands apart or pressed to the chest. Legs should be raised and positioned at right angles to the body. If desired, you can bend them at the knees, but it is better to leave straight.
- Perform lifting legs or body, depending on the type of exercise. In the first version, hold the shoulders tightly pressed to the floor, in the second case - watch the loin, it should not bend.
- Another feature that will enhance the effect ofExercises - emptying the diaphragm and holding the breath as you exhale. It is worth doing 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 slimming the sides. The target load hits the problem area precisely, all due to the maximum inclusion of oblique muscles in the work.
Equipment:
- Starting position - lying on its side. The legs are bent at the knees, lie one upon the other. The lower arm rests against the floor or clasps the stomach, the upper arm is wound behind the head.
- Perform classic twisting, maximum tightening the upper body and not lifting the pelvis from the floor.
Fitball twists
More simple and comfortable exercise forslimming women just do not find! This training option is suitable for people who have significant problems with the lower back and lower spine. After all, 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, it will put all the stabilizing muscles in the work, which means this exercise is not inferior in efficiency.
Equipment:
- Starting position - lying on fitball. Legs rest on the floor, arms stretched forward or clasp the back of the head.
- Perform classic twisting and at the same time maintain balance to activate the stabilizing muscles.
Side bar
This is a more effective exercise for slimming the sides than a classic plank. After all, here the maximum load falls on the side of the press.
Equipment:
- Starting position - lying on its side. Bend the lower arm in the elbow and lean on it. The legs are straight and lie on top of each other. The upper arm is extended along the body.
- To start the exercise, lift your pelvis up until the body looks like a flat line. Distribute the load between the arm, the ribs and the feet.
- Stay in this position for as long as possible, do not relax your muscles.
- Then go back to the original position.
Boat
Great exercise for weight losssides, 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 your strength indicators.
Equipment:
- Starting position - lying on the floor. The arms are extended along the body, the legs are relaxed.
- To perform the exercise tryat the same time lift your legs and body and lock in this position. Your body should resemble a right angle. Hands should be pulled forward and stretched to the knees.
- Hold this posture for as long as possible, strain all your muscles, especially your abs.
- Return to the starting position and take a few more approaches.
As soon as you complete the main set of exercises, go to the hitch and high-quality stretching. Never neglect these stages. Remember that in sports there is no place for laziness!
