The appearance of fat deposits at the waist, the so-called sides, is familiar to almost every woman. Sometimes there is a feeling that one has only to look at a cake or cake, as the sides immediately begin to grow. And what to do with them?
Abandon everything delicious and limit yourself to the fullest? Actually not required. And today the editors of Estet-portal will tell you how to remove the sides without denying yourself pleasure.
How to remove the sides: nutrition rules
Of course, if you constantly overeat with all sorts of harmful goodies, then there can be no talk of any beautiful figure, and even more so of a wasp waist. But if you limit yourself a little and build to normalize your diet – then everything will work out. For more information on how to build your diet, read this article.
After you have adjusted your diet and even lost weight, the question arises: Why do the sides not go away? The answer is very simple. The whole problem is that the sides – it's not just fat deposits, but also stretched skin. Therefore, weight loss alone is not enough. To do this, you will have to overcome yourself and do some effective exercises for the sides. After all, as we remember, beauty does not require sacrifice, but effort.
How to remove the sides: exercises for the sides
Exercises for the sides, like exercises for the buttocks require an integrated approach. That is, there are several different groups of exercises, each of which performs its function. Thus, the set of exercises for the sides is divided into:
1. Warm-up. This is a small set of exercises that we remember from physical education lessons, aimed at warming up the muscles before the main exercises.
2. Hula hoop exercises. Helps to get rid of excess fat at the waist and make it more expressive.
3. Pilates. Stretching and strengthening exercises.
4. Exercises for the abdominal muscles. They train obliques and abs.
Pilates for the back: how the technique works
Turn on some nice rhythmic music and wear comfortable clothes that won't restrict your movements. That's all. You can start training.
All these exercises will help you to remove the sides and make a more expressive waist. They can be done separately, but a complex lesson will still be more effective. Don't forget to prepare for the exercises.
Exercises for the sides: warm-up
Any physical activity should begin with a warm-up. After all, our muscles need to warm up. In the context of exercises for the sides, the warm-up will not only warm up the muscles, but also stretch them.
1. Stand straight and place your hands on your waist. Then slowly lean in different directions, stretching the arm opposite to the side of the slope up. You need to do 5-7 slopes in each direction.
2. Sit on the floor. Extend one leg, and bend the other at the knee and place it just below the knee of the outstretched leg. Stretch your arms in front of you and smoothly turn towards the bent knee, without lifting your hips from the floor. Try to turn as far as possible and fix this position for 20 seconds. Then switch legs and repeat the entire exercise on the other side.
3. Lie on the floor, stomach down. Place your hands in front of your chest. Gently stretch on your hands, arching back and keeping your hips off the floor. Try to arch your back as much as possible.
4. Get up. Put your feet wider than your shoulders, and your hands – at the waist. Slowly lean to the left while bending your left leg. Leave your left hand at your waist, and your right – pull to the side. Change side. Repeat the exercises alternately 6 times.
5. Place your feet shoulder-width apart. Press your arms bent at the elbows to your chest. Rhythmically turn right and left. Try to turn around as much as possible. Repeat turns for 30 seconds.
All exercises, except the last one, should be performed at a calm, moderate pace. Don't make sudden movements. After all, this is fraught with pulled ligaments.
Side Workouts: Hula Hoop Workout
The hula hoop or sports hoop has been around for a long time. You probably remember how you did it in school. True, then you obviously did not think about the fact that torsion of the hoop can help form a beautiful waist. Now you have learned about it, and accordingly, interest in this lesson should increase.
For the most effective hula hoop exercise, you need to spend at least ten minutes a day on it. For beginners, it is better to choose an iron, lighter hoop.
The exercise itself is quite simple, the main thing is to get used to it. Put on the hoop and unroll it with your hands at waist level. Then continue to twist it, maintaining the rotation of the movement of the abdomen.
Side Workouts: Pilates
Pilates can be safely called a workout for those who are not in a hurry. All movements in it are smooth and calm. They are mainly aimed at stretching. So Pilates exercises to remove the sides:
1. Place your feet shoulder-width apart. Put your right hand on your waist, and your left – lift up. Slowly lean to the right. Get as low as you can without bending your legs. Freeze in this position for a minute. Change sides and repeat the exercise.
2. Lie on your back. Stretch your legs and put your hands behind your head. Raise your body and legs at the same time at the same distance from the floor and fix your position. It is advisable to hold out in this position for at least 30 seconds. But if you find it difficult, then you can do three times for ten seconds.
3. Lie on your side and rest on a bent arm. Place your other hand behind your head. Raise your whole body together with your legs. Body and legs should be in line. In the upper position, you need to linger for 30 seconds.
4. The last exercise, although the most difficult, is extremely effective for dealing with the sides. It is worth noting that these exercises can be performed in any order if you did a warm-up. Otherwise, it is best to follow the order given.
Exercise for the sides: training the abdominal muscles
There are many different exercises that are aimed at training the abdominal muscles. We offer you several exercises that will help to remove the sides by strengthening the oblique muscles and the press:
1. Curl
Lying on your back, bend your knees. Fasten your hands with a lock behind your head, and press part of the arm from the elbow to the hand to the face. Raise your upper body and try to reach your elbows to the opposite knee. Perform the exercise at a fast pace 15 times on each side.
2. Side bar
Lie on the floor with one arm resting on it and the other arm behind your head. Straighten your body and legs so that they create a straight line. At the same time, lift the body and legs up, resting on the arm and foot. Perform the exercise at a fast pace 20 times. Change sides and do it all over again.
3. Dumbbells
For this exercise you will need two 1kg dumbbells. If you do not have them, then you can collect two bottles of 0.5 sand – this weight is fine. Place your feet shoulder-width apart. Take dumbbells and lower your arms down. At a fast pace, lean to the sides and stand in the starting position. You need to repeat such slopes 20 times on each side.
Remember to breathe properly and not hold your breath while exercising. You need to inhale when starting the exercise, and exhale – ending it.
Adhering to the above tips, you can get rid of the sides and get a beautiful, thin waist.
If you want to tighten the muscles of the whole body, you can use the exercise, which you need to spend only two minutes a day. Estet-portal hopes that our advice will help you achieve the desired results and keep your body in good shape.
If you would like to learn more about certain exercises, write to us, and we will write about it in the next article.
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