In this article, we have described several exercises with which you can remove excess fat on the sides. We will also tell you about other ways to burn fat. Nowadays, many girls and women worry about the question of how to get rid of unnecessary fat on the sides and belly? After all, it noticeably spoils the appearance when unnecessary fat on the sides "falls out" over the clothes.
The entire beautiful half of humanity wants them to have the ideal weight, and their body shapes to look seductive. To achieve the best result, most of them rely not only on adherence to special diets, but also resort to various cosmetic procedures. But it is very important not to forget about doing the right exercises to destroy excess fat. Because it is the side area, as well as the abdominal area, that are the most problematic, and they require special attention.
And in order to lose weight, you need to speed up the body's metabolic processes. Thawed water is a great help in this. It cleanses the lymph well and fights the destruction of fats. In order to make it, you need to freeze water in a plastic bottle. Then it needs to be thawed at room temperature and drunk in small portions throughout the day.
As you know, fat deposits on the sides are the same as on the stomach, only on the sides. And in order to get rid of fat on the sides, you first need to pay attention to the stomach, and "influence" its muscles. When people exercise these muscles, the sides are automatically pulled up because fat is broken down in them. To get rid of unnecessary fatty layers on the sides, you need to carefully deal with them and put a lot of effort. To quickly and effectively destroy fat, you must first take care of your daily diet. Because healthy and proper nutrition will be an obstacle to the formation of unnecessary fat on the sides. And also, in addition to nutrition, you need to devote enough time to daily workouts. Such workouts are very beneficial for the muscles, because they make them more elastic, and at the same time they tighten the sides very well.
Why is fat deposited the most on the sides?
This happens because the female body by its nature is designed so that it is always ready to conceive, carry, and feed an infant. This, in turn, leads to the deposition of subcutaneous fat on the sides.
The female body is created according to the laws of nature, and in order to protect the internal organs from hypothermia and shock, there are layers of fat under the skin. Also, the accumulation of fat is necessary during the period of bearing the baby, when the woman's body eats to protect the fetus, as well as provide him with adequate nutrition. Therefore, it is very difficult for some women to get rid of a small tummy. In addition to the above reasons, there are several more, these include:
- improper diet;
- weak physical activity;
- hormonal disruptions;
- metabolic disease
Helpful Exercises for Removing Side and Belly Fat
You don't have to go to gyms to get rid of excess fat in these problem areas. You can do gymnastic exercises at home. These include:
- Plank is an exercise that works well with excess fat, it strengthens the muscles of the lower back and abdomen well. To perform this exercise, you need to take the same posture that is taken during push-ups: put the body parallel to the floor, and the support should be on two hands. Try to stay in this position as long as possible. To enhance the effect, you can lift one leg while in a straight position.
- The well-known exercise "bike" makes it possible to quickly pump up the press. To do this, you first need to lie on your back, while your legs should be together, but slightly raised above the floor. Then start the same type of movement, which resembles riding a bicycle. But at the same time, constantly monitor the correct breathing.
- Exercises "imitation of the rowing process" allows you to remove excess fat in the waist area. To do this exercise, you first need to sit on the floor and bend your knees, and then pull your straight arms to your feet. Then return to the position from which the exercise began. This process is like rowing a boat. It must be repeated at least 15 times.
- The "mill" is good to do for losing weight on the sides and abdomen. It is done like this: first you need to stand and put both feet shoulder-width apart. Then you need to reach with the fingers of your left hand to the toe of your right foot, do it in turn. To continue the exercise, you need to change your arm and leg. With the help of this exercise, the muscles of the lateral press are well strengthened, and the fat layer in the waist area is also reduced.
- With the help of the scissors, you can remove unnecessary fat in those areas where there are problems. To perform this exercise, you need to lie on your back on a straight surface and raise your legs up. Then start putting your feet one after the other. You need to do it for 10 minutes, but increase the load every day.
- To do the "double twisting" exercise, you must first lie on your back, then lift your legs bent at the knees up. Put both hands behind your head, and spread your elbows in both directions, while you need to inhale. When you exhale, you need to alternately tear off the head, neck, shoulder blades and butt from the floor. Try to stay in this position as long as possible and only then return to the starting position. Exercises must be continued in reverse order.
- For the next exercise, a chair will be a good helper. You need to sit comfortably on this chair and hold on to it with both hands. Then lean back as much as possible, while bending your legs and pulling them to your chest, then straighten them and leave them on weight for a while. Do the exercise about 15 times.
- To make a "triple tilt" you need to put both feet shoulder-width apart. Then alternately do the bends of the torso and arms. First, bend to one leg, then to the center, and then to the other leg, while not lifting the torso. Then you need to fully straighten, and raise both arms up above your head. Then repeat the exercise again, but change legs, start from the second. Repeat the exercise about 30 times.
- To do an exercise such as "birch", you first need to lie on your back and raise your straight legs up. Then the lower back needs to be torn off the floor, and the back should be supported with both hands and stretched up as high as possible. In this position, you need to count to 50, and then go down.
Recommendations for exercising in the gym
You can get a positive result much faster if you work hard in the gym with a special device. If you put a lot of effort into working on excess fat in the gym, then a noticeable change can occur within a few days after active training.
Experts in this direction argue that in addition to the methods already mentioned, there are still very effective three types of exercises. These include:
- Exercise on a Swedish board. You need to hold on to a special crossbar with both hands, but at the same time raise and lower your legs up. This exercise should be done slowly and slowly.
- Twisting on the bench. To complete it, you need to put your hands behind your head. Then with the elbow of one hand, and then touch the other knee of the opposite leg.
- Strengthening the abs on a fitball is much more effective. The secret of the exercise is that it allows you to simultaneously maintain balance and bend your body back and again to your knees.
Such physical activity should be given at least three days a week. It is very good if you do the exercises in the morning, preferably from ten to twelve o'clock or in the evening: from eighteen to twenty.
Yoga poses will help get rid of problem areas on the sides
Yoga can also help you get rid of fat on your sides. To get the expected result, you must try to do a whole complex of special "asanas" (poses) in order to strengthen the muscles.
Asanas for muscles are positions where the head is lower than the legs, the so-called "stand" on the head. But for its implementation, you need your hands to be very trained, as well as a well-developed vestibular apparatus.
- "Uttanasana" is translated as "stretched pose". In this asana, the body of the yogi is tilted forward and represents an extended position. This pose significantly strengthens the abdominal muscles as well as the back. But when performing it, you need to carefully monitor the symmetry of the pose, because it accelerates the burning of excess fat.
- "Janu Shirshasana" - this pose, besides strengthening the muscles in problem areas, it also contributes to better functioning of the spleen and liver. It is known that this asana burns fat very slowly, but to speed up this process, it must be done along with other exercises.
- "Navasana" or "boat pose" - with the help of such an exercise, a large load falls on the muscles of the abdomen and sides, and therefore, it is in these problem areas that fat is burned. But, while performing this pose, however, like other yoga poses, you need to remember that you need to be able to calculate your efforts well in order to successfully enter the position and avoid injury.
A few secrets of how to lose fat
- It is necessary in the morning, on an empty stomach, to drink a full glass of warm water with lemon juice. This has a good effect on the work of the stomach, and significantly speeds up the metabolism. After drinking this liquid, only after the expiration of the received, you can start eating food. Water with lemon juice should be consumed every day.
- Every time after taking a shower, you need to moisturize your stomach and sides with an anti-cellulite or regular cream. With constant moisture, you can see the result after a while.
- It is very good to do coffee or seaweed wraps. You can also make a mask that moisturizes the skin, but you need to do it twice a week and no less.
A moisturizing mask can be prepared as follows:
- You need to take 20 g of dry yeast and dilute them with low-fat cream, which you need to reheat.
- Then add 2 tbsp to the mixture. l. honey. Leave the mask to infuse for 20 minutes.
- After the specified time has elapsed, add 4 more drops of essential oil to the mask.
- The mask that has turned out should be applied to the sides and abdomen and left for 20 minutes, then thoroughly rinsed with warm water. In order for it to give a positive result, you can apply a coffee scrub to problem areas before using it.
To achieve the expected result and give your body a good appearance, you need to combine exercise with a special diet and cosmetic procedures. Also, in the fight against excess fat, you need to try to actively move. If possible, walk to work, climb stairs more often, and a walk before bedtime will also be very useful. It is imperative to believe in what you are doing and in a positive result, and then everything will definitely work out.
For more information on how to get rid of fat on the sides, see this video:
