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Effective and simple exercises for the sides - remove the unnecessary. A set of exercises for losing weight on the abdomen and sides. What exercises for losing weight on the stomach?

People who are dissatisfied with their figure often try to get rid of excess weight. Most often, both men and women try to remove unnecessary pounds from the stomach and sides. Exercises for weight loss will only be effective if they are performed correctly and regularly, but first you should understand why fat deposits appear in these parts of the body.

It is worth noting right away that fat deposits in the abdominal area are much more dangerous than in other places, including on the hips. Actually, that’s why if there are any sudden changes in weight, you should immediately consult a specialist for advice. Most often, weight gain occurs due to the presence of some pathology in the internal organs.

You can select There are several factors that can cause excess fat:

In addition, other factors such as unhealthy lifestyle, hormonal disorders or genetic predispositions can cause excess weight. That is why, before starting an exercise to lose weight in the sides and abdomen, it is worth finding out the reason for the formation of fat, since physical activity can cause more serious consequences and aggravate the situation.

Rules

Exercises for losing weight in the abdomen and sides can only help if you do them correctly and on an ongoing basis. At the same time, you need to follow some rules throughout the entire period, namely, train hard, eat well and get proper rest.

Besides, During training you need to create good conditions:

Professionals also advise treating sporting events as a joyful and positive event, then the activities will be enjoyable. And you will be able to lose weight much faster with exercises for the abdomen and sides.

Power loads

At home, strength training for the abdomen and sides will help you lose weight. To perform them, you will need special devices; they will help strengthen and build muscles, as well as burn fat at the same time.

At home, you can use regular squats, but at the same time make the exercises heavier with dumbbells. During the event, you can perform lunges or spread the upper limbs in different directions. But with the help of deadlifts you can easily and quickly pump up your buttocks. You can also achieve real results by using a hula hoop; it will additionally work your abdominal muscles and get rid of fat.

But it is worth noting that Such power loads have a number of contraindications, these include:

attacks of suffocation;
thrombophlebitis;
kidney or gallbladder diseases;
diabetes with insulin dependence.

By the way, most of these contraindications can be overcome if certain restrictions are introduced. Your doctor can help with this.

As you can see, you can get rid of the belly and sides yourself. The main condition is regularity, since one session is unlikely to have the desired effect. The process must be approached responsibly and persistently. A set of exercises is performed at least three times a week in compliance with proper nutrition and daily routine.

Set of exercises

When carrying out sporting events aimed at losing weight, there is no need to focus on any one exercise; it is advisable to approach the goal comprehensively. In this case, the body will accept such loads much easier.

All manipulations are carried out in a lying position and are performed as follows:

Another simple way to help get rid of problem areas is push-ups or planks. If you feel unwell during the exercise, you should take a short break and then perform another approach.

Aerobics classes

Using breathing techniques, you can quickly and easily remove the sides and stomach. According to many women, The most effective methods are as follows:

During such exercises, you can saturate the body with oxygen, which, in turn, will break down fat cells, maintain optimal PH levels, improve the formation of ATP, and also speed up metabolism.

In addition, such activities help lift your mood, reduce stress levels and improve your general condition. If you wish, you can use a technique that involves only one muscle group, or use a more advanced technique that is responsible for all groups.

But before you begin such exercises, it is worth learning the basic technique of diaphragmatic breathing. It is also worth noting that gymnastics should be avoided during pregnancy, lactation, if there are any spinal injuries, diseases of the cardiovascular system or respiratory tract diseases.

Help Cardio Exercises

Cardio gymnastics consists of a whole range of physical exercises that fight extra centimeters in the waist and hips. In addition, exercises significantly increase the heart rate to 150 beats per minute.

The most popular types of cardio exercises are running, cycling, brisk walking and some elements of aerobics. Swimming also effectively helps to get rid of excess weight, but, unfortunately, it is impossible to use this sport at home.

The complex of cardio training includes the following exercises:

All gymnastic events are carried out in two approaches with an interval of half an hour. All movements in one approach are performed 10-15 times. It is advisable to do cardio exercises immediately after warming up or, conversely, to complete strength training with it.

It is worth noting that people with problems with the cardiovascular or respiratory system should take such sports activities with special caution. A set of gymnastic exercises has been developed for pregnant women.

Video: Exercises for fat pads on the sides, stomach and back

7 exercises for losing weight on your sides and abdomen without sports equipment

It is worth understanding that getting rid of excess fat on the sides requires not only exercise, but also... You need to give up flour products, sweets containing fast carbohydrates and fats, fatty dairy products, sausages, as well as products containing preservatives.

Sit on the floor and bend your knees under you. In this case, your back should be straight.
As you inhale, raise your left arm up and move it to the right side, hold for a few seconds, and as you exhale, return to the starting position. You should feel the sides stretching.
Repeat this exercise with the other hand.
Stretch several times, alternating your arms.

The advantage of this exercise is that when you do it, you train not only your sides, but also develop the flexibility of your spine and legs.

Exercise 6 – Plank:

Lower your elbows to the floor. Take a position so that your body is perpendicular to the floor.
The back is straight, the legs are straight, the head is level with the spine.
Try to hold this position for about a minute.
In the future, the time can be increased
Don’t be embarrassed that your body is shaking, because this exercise uses all muscle groups.
When doing the plank, do not lower your pelvis and stay straight until the end of the time.

Exercise 7 – Side Plank:

Lie on the floor on your side.
Place one hand on the floor.
Place your other hand behind your head.
As you inhale, lift your pelvis off the floor and lift it to the maximum point and you will stab yourself a little.
As you exhale, lower your pelvis.
Do the side plank 20 times, alternating sides.

5 Exercises for fat folds on the sides - perform with sports equipment

Exercise 1 – Rolling on an exercise ball:

Place an exercise ball on the floor.
Stand with your back to the gymnastic ball.
Place your palms on the floor shoulder-width apart and place your feet on the ball.
The back, like the legs, should be straight.
Bend your knees slightly and roll on the ball to one side, then to the other.
Repeat the rolls several times

Exercise 2 – Dumbbell Bends:

Hold dumbbells weighing 2 kg or more in both hands.
Starting position – feet shoulder-width apart, back straight.
Start by stretching the dumbbells downwards with one hand, come back and bend over to the other side. Do the bends several times.
Over time, the weight of the dumbbells can be changed.
This exercise can be performed with one arm: tilting the body to the side, the other arm is pulled behind the head.

Exercise 3 – Body turns with a stick or bar:

Take a wooden stick or bar in your hands. If you are doing the exercise at home and you do not have such sports equipment, then you can use a mop.
Sit on a stool or bench. Keep your back straight.
Place the stick behind your back.
Start turning your body in one direction to the maximum point, then in the other.
Repeat this exercise several times.

Exercise 4 – Hoop Twisting

The heavier the device, the more effectively the sides are removed.
For this exercise, take a hoop. A good alternative to a hoop is the challah - hoop.
Spin the hoop for 10 minutes. In the future, the time can be increased.
When twisting a hoop or hula hoop, bruises may appear on the sides - so before performing, wear thick clothes that will be comfortable for twisting.

Exercise 5 – Torso rotations on the disc

Stand on the disc next to a wall bar or chair to avoid falling.
Keep your back straight and hold onto a chair or wall bars with your hands.
Start turning your body to the right and left at an average pace. In this case, the legs should go in one direction, and the body in the other.
When turning, you should feel the side abdominal muscles working.

Removing side fats is not so difficult, the main thing is Do these (and many other) exercises regularly , eat right and lead an active lifestyle.

Losing weight on the sides - and not only - also light jogging, stretching exercises and swimming sessions promote .

Many girls want to have a flat, toned stomach. You can achieve the desired result even at home by regularly performing special exercises aimed at training the abdominal muscles. We’ll talk in more detail in the article about the anatomy of a woman’s muscular torso, what exercises are considered effective, how to perform them and with what regularity (training program).

The main mistake of beginners in losing weight is that they try to fully perform all the loads intended for already trained people. You can’t do this - you need to increase the intensity of exercise gradually, allowing the body to get used to the load.

Following the plan. To make progress, it is recommended to make a plan for future training before starting to work on yourself. The plan should be as convenient as possible so that it can be easily remembered, and most importantly, follow it without retreating.
Combination. Among other things, do not forget that training should be combined with proper nutrition. The effect of exercise will be achieved only in conjunction with dietary restrictions.

Warm up before training

An important rule for playing sports is to start your workout with a warm-up.

A simple warm-up includes the following steps:

Place your palms on your sides and spread your legs wider. Turn the body in different directions until it stops. Do 20 times.
Hands down, legs apart. Without lifting your feet from the floor, bend down so that your hands can reach the tips of your toes. Perform 15 times.
Extend your straightened arms in front of you. Alternately raise the right foot to the left palm, and the left foot to the right palm as high as possible. Repeat no more than 20 times.
Extend your arms, spread your legs. Without lifting your feet from the floor, squat as low as possible. Number of squats - 20.

On average, the warm-up lasts 15-20 minutes.

Bike

The first effective exercise for the abdominal muscles is “Bicycle”.

It is important that the part of the workout that requires a lying position is carried out on the floor (it is acceptable to practice on a special carpet).

Performance:

Lie on your back;
Place your hands behind your head (the elbow joints should be apart);
Bend your legs and raise them above the floor (10-15 cm);
Raise your shoulders above the floor, at the same time bend and straighten your legs, imitating movements like when riding a bicycle.

You need to do the bike 7-10 times, 2-3 approaches.

Plank

Exercises for a flat stomach at home almost always include a plank:

For beginners, one approach is enough. Every day you can gradually increase the time it takes to complete the plank. Many professional trainers advise placing a mirror in front of you when performing this exercise. With it you can monitor the correct position and straightness of your back.

Side plank

Performance:

One approach is enough for each side.

Plank with leg raises

The third variety of the famous exercise is the plank with leg raises:

Performing the exercise costs the same as a regular plank - 25-30 seconds.

Plank with leg and arm raise

This variation of the plank is more difficult than the previous ones, but it loads the abdominal muscles more effectively:

During the exercise, you should try to maintain balance and not lean to the sides. Do 2 sets of 20-30 seconds on each side.

Crunches

Crunches will also be useful in losing weight:

Do 15-20 times, 3 approaches.

Cot

Performance:

Perform 10-15 times, 2 approaches.

Vacuum

Abdominal exercises are not only strength training, but also breathing exercises. A flat stomach at home helps to create a vacuum.

Performance:

Lie on your back, arms along your body;
Bend your knees, inhale and exhale several times;
Inhale deeply, then exhale sharply, releasing all the air from the lungs and at the same time drawing in the stomach as much as possible;
Do not breathe for 12-15 seconds without moving;
Relax, breathe deeply.

Lunges with rotation

Rotation lunges are done from a standing position and are not as popular as planks or vacuums, but are quite effective.

Performance:

Stand up with your palms on your sides;
Without bending your back, lunge forward with your right leg so that your left knee touches the floor and your right leg is at a 90-degree angle;
Straighten up from the accepted position, do not bend your back;
Change legs (now lunge with your left), then perform the exercise, alternately lunging with your left and then with your right.

Lying leg raise

Lying leg raises are a standard abdominal exercise:

Leg circles

Exercises for a flat stomach at home can be both complex and simple, but they are all equally effective for the abs and more. For example, leg circles strengthen not only the abdominal muscles, but also the buttocks.

Performance:

Lie down, arms along the body;
Raise your legs so that your toes point towards the ceiling;
“Draw” large circles on the ceiling, first with your right foot, then with your left foot (from left to right, without lowering the other foot to the floor).

You need to do three approaches 10-15 times.

"Frog"

This element of training is called so because of the position in which it needs to be done: it is somewhat reminiscent of the structure of the paws of the animal of the same name.

Performance:

Lie on your back, bend your legs and put your feet together;
Lower your knees slightly, but without tension;
Place your hands behind your head;
Raise your torso, tighten your stomach as much as possible;
Stay in the accepted position for as long as possible;
Lower yourself down without lowering your head to the floor. Repeat 5-10 times, do 2 approaches.

Walking on hands from a lying position

Performance:

"Alligator"

The alligator exercise should be performed by clearing 10-20 meters of flat floor surface in front of you.

In addition, you will need something that will allow you to slide across the floor without friction (bag/towel).

Performance:

Wrap your feet in the selected towel/bag;
Take a lying position;
Using only your hands, “walk” to the end of the freed part of the floor (you just need to drag your torso along with you);
Having gone to the end, rest for 60 seconds and come back, then repeat the exercise one more time.

Birch

This exercise, familiar to many, strengthens the lower abdominal muscles. Before performing, trainers recommend stretching your neck.

Performance:

Lie on your back, place your hands under your buttocks;
Raise your legs straight;
Raise your pelvis above the floor, moving your legs as far as possible, try to keep your hands in their original position on the floor;
Hold for a couple of seconds, then lower to the floor.

You need to repeat the birch tree 5-10 times.

Cardio training

What are the benefits of cardio training?

Cardio training, unlike regular exercises, is aimed not only at strengthening muscles, but also at maintaining the tone of the cardiovascular system. Thanks to cardio training, a person’s blood circulation improves and the heart muscle strengthens. This type of exercise also keeps the heart and blood vessels in a healthy tone.

In addition, this sport develops endurance, which is important, including when losing weight. When the heart rate increases during cardio training, the body begins to intensively burn fat, spending it on energy for exercise.

Important! People with hypertension should be careful about cardio training. They are not contraindicated for this disease, but hypertensive patients need to monitor their heart rate during training and avoid overexertion.

Types of Cardio Training

Cardio training includes several types of sports, so everyone can choose what is convenient for them:

Running/fast walking;
Exercises on a bicycle/exercise bike;
Exercises with a skipping rope;
Exercises on a treadmill;
Jumping training.

So, it is quite possible to do cardio training at home.

A set of exercises with a hoop

Hula hoop exercises are also good for a flat stomach:

Fitball exercises

Fitball (gymnastic ball) is another effective tool for training at home.

Exercises:

Holding the fitball in your outstretched arms, squat 10-30 times. In this case, the body should be positioned straight;
Hold the fitball between your legs (the middle of the ball should be at knee level), then squat with it, forming a right angle with your knees. Stay in this position for 20-30 seconds. Repeat 17 times;
Stand up and place the fitball on the floor behind you. Then lean your knee on it. Step forward with your other foot, also bending your knee. Try to straighten your leg on the ball. Do 5-10 times;
Place the ball in front of you, then take the position for a regular plank, but place your elbows not on the floor, but on the fitball. Hold in this position for 25 seconds;
Lie on the floor, hold the fitball with straight arms, and stretch out your legs. Slowly raise your legs and arms at the same time without releasing the ball. At the extreme point, “pass” the fitball from your hands and hold it between your ankles, then, holding the ball with your feet, lower to the floor. Repeat - 7-10 times.

Yoga for a flat stomach

Exercises for a flat stomach at home can be supplemented with yoga classes. Many experts recommend them as an effective fat burner.

Bhujanasana:

Paripurna Navasana:

Lie down with your arms along your body (back side down).
After inhaling, raise your legs straight.
After this, stretch your arms, trying to reach your toes with your fingertips.
Hold the pose at a 45-degree angle for 10-20 seconds, then lower to the floor, exhaling deeply.
Repeat 4-7 times.

Pavanamuktasana:

Dhanurasana:

Lying on your stomach, bend your knees.
Raise your shins up, then stretch your arms behind your back, clasp your ankles with your palms.
Bend over backwards.
Breathing evenly, lie there for 20-30 seconds.

Adho Mukha Svanasana:

Get on all fours, stretch your arms forward.
Inhale, then as you exhale, straighten your legs and raise your pelvis.
The head should be tilted down.
Stay in this position for 20-30 seconds, then straighten up, and after a while do it another 3-4 times.

Breathing exercises for a flat stomach

Among other things, breathing exercises are more important in losing weight:

A set of exercises for the week

Monday:

Warm-up;
Bike;
Vacuum;
Hoop exercises;

Tuesday:

Wednesday:

Warm-up;
Plank;
Cardio training (20-30 min.);
Breathing exercises.

Thursday: rest.

Friday:

Warm-up;
Bike;
Yoga;
Breathing exercises.

Saturday:

Warm-up;
Plank with leg raises;
Cot;
Hoop exercises;
Yoga.

Sunday:

Warm-up;
"Alligator";
Leg circles;
Cardio training (15-20 minutes);
Breathing exercises.

This is how, with the help of simple exercises, you can lose weight and create a flat stomach at home.

Video: exercises for a flat stomach

Effective exercises for a flat stomach in the video:

Flat stomach in two weeks, watch the video:

Many women strive for an ideal waist without sides and a flat stomach. But not everyone chooses the right path to the goal, so the result is not the best. It should be remembered that without physical activity it is impossible to solve the problem areas of the body. Read on to learn about effective exercises for correcting the abdomen and sides, as well as the conditions under which they will work fully.

Several muscles are responsible for the condition of the abdomen and lateral surfaces of the lower body, namely the rectus, transverse and oblique external and internal. Therefore, if you want to form a toned torso, you need to use all the listed muscles. To remove the belly and sides, exercises must be performed in conjunction with the following conditions:

regularity of classes (at least 4 times a week), with the duration of each of them being at least an hour;
if you have an impressive layer of fat, cardio training in the gym is required, or jogging or aerobics, which can speed up metabolism as aerobic exercise;
special exercises can be both dynamic and static. They are performed with different amplitudes, but the pace should be slow or medium, so that full contraction processes occur in the muscles and a state of “overtraining” does not arise;
the compiled set of exercises must consistently work all the muscles in problem areas, so you cannot perform two exercises in a row on the same muscles;
cyclicality is important, the essence of which is 6-10 repetitions of each exercise in 2-4 approaches;
following a diet is a prerequisite for the body to spend the energy generated during training not on digesting food, but on burning abdominal fat and building muscles.

It is worth immediately answering the question of where it is better to train - in the gym or at home. It doesn't really matter, especially at first. You can perform equally effective exercises at home, especially if you have at least a couple of items from the auxiliary equipment (gymnastic stick, waist disk, fitball, dumbbell, hoop or hula hoop, horizontal bar, abdominal roller).

What exercises to remove the sides

Answering the question of what exercises to remove the sides, it is worth saying that all actions performed for this purpose will be based on twisting and inclined movements to the right and left. Consider the following examples.

IP - standing, feet shoulder-width apart, arms along the body with 1 kg dumbbells; perform smooth tilts to the right and left, then bend your elbows and smoothly turn to the right and left;
IP - lying on the right side, legs straight, right arm bent at the elbow and resting on the floor, left arm behind the head; simultaneously lift your legs and torso up, and then return to the IP position. Then lie on the other side;
IP - lying on your back, hands behind your head, legs bent at the knees; start pumping your abs by twisting, then turn your legs to the opposite side;
IP - lying on your back, straight arms spread to the sides, legs straight, perpendicular to the floor; lower your legs left and right alternately.

How to remove the sides at the waist

In order to remove the sides at the waist as quickly as possible, you should add exercises on a gymnastic disc and breathing techniques (bodyflex is possible) to the exercises and recommendations listed above.

Using a disc, you perform body twists, during which you can strengthen muscle development if you hold a dumbbell in your hands or wear weights (0.5-1 kg each).

Enhancing the “melting” effect of the sides can be achieved with the help of a massage, which is preferably carried out immediately after training. It is worth giving preference to methods for combating cellulite - cupping and honey.

How to get rid of your belly and sides in a week

The above makes it clear that solving the problem discussed in the article takes time. But what if you have one week left before an important event?

With daily training, in seven days you can expect a loss of waist size up to 7-8 cm, if required, and the appearance of a clear-cut figure. Most likely, the result obtained will be a consequence of losing weight on the lateral surfaces of the body, but not the abdomen, since the external oblique muscle is the fastest to work.

When thinking about how to remove your belly and sides in a week, focus on dynamic exercises. Running, dancing, training on an elliptical trainer will help you quickly burn excess fat, due to which centimeters will be lost.

Perform each static exercise in which the abdominal muscles work while controlling your breathing. The movements should begin on inhalation and end on exhalation. There are options for the so-called cross-breathing, when everything is done the other way around. For example, when pumping up your abs, exhaling as you lift your torso will allow the muscles of your upper abs to do much more work.

Control of breathing will increase the oxidation of the fat layer, as a result of which lipids will be broken down and bound water will be released. But despite this, do not forget about the drinking regime (at least 2 liters of clean water per day), since otherwise the body will retain water formed from fat, causing intoxication and swelling.

Remove sides in a week at home

To remove sides in a week at home, follow all the tips outlined above and perform the exercises listed earlier. In addition to the waist disc, use a hula hoop.

Anti-cellulite massage, peelings, wraps using formulations with stimulating components such as sea salt, seaweed, ginseng, cayenne pepper and coffee extracts not only stimulate blood circulation and lymphatic drainage of the problem area, but also tone the skin.

1-2 fasting days, during which you can only drink water, will not be superfluous.

How to remove belly and sides video

In addition to the article, there is a video on how to remove belly and sides.

A sedentary and inactive lifestyle, regular overeating contribute to the accumulation of fat deposits

Causes of fat on the sides

A little fat in the belly area is considered normal, as it is designed to protect internal organs and bones. But excess fat deposits around the waist are uncomfortable and, in advanced cases, can pose a health hazard.

Excess fat accumulations may appear in the following cases:

Poor metabolism and low metabolism.
Hereditary factors also influence fat accumulation.
Sedentary and inactive lifestyle.
Regular overeating.
Stress and illness.
Hormonal changes.

Advice!To effectively lose weight, it is not recommended to go on a diet. The diet should be balanced. It is better to limit the consumption of flour, sweet, smoked and salty foods.

Training rules

For effective training, you need to follow certain recommendations:

You need to exercise at least three to four days a week.
Training should be carried out in combination with a proper diet.
It is not recommended to eat an hour before or after training.
Before training you need to do a warm-up.
Repetitions and sets make the exercise more effective.
Before gymnastics, you can wrap your sides and stomach with polyethylene and put on thermal clothing. This will increase sweating and speed up fat burning.
After classes, you should take a contrast shower, which will make your thighs more toned.

Advice!It is better to conduct classes during periods of individual peak activity. “Owls” are recommended to choose evening workouts, and “larks” - morning ones.

How to choose exercises?

The more approaches and repetitions, the faster the press pumps. It is important to choose the optimal training speed so as not to harm the heart. Rocking with bending is harmful for the lower back. When swinging the press, the lower back should be pressed firmly to the floor. For better work of the lower abs, you should lift your legs, not your body.

If you have problems with the lower back, you need to carefully twist and lift the body.

Losing weight at home for the abdomen and sides includes 5-6 exercises that can be included in the general gymnastics complex.

The effect will be even if you devote 15 minutes a day to exercises to remove fat on the sides.

The following exercises are especially effective:

Bend in each direction 25–30 times and 5 approaches.
Jump rope for 8–12 minutes or on the spot for 15.
Bend in all directions in a sitting position with a delay of 30 seconds.
Swing backwards 30 times. It is during such swings that the load falls on the lateral areas.
Helps reduce the sides of the hoop. It needs to be turned for 10-30 minutes every day. Although there is an opinion that such exercises cause harm to internal organs.

There are two types of exercise: anaerobic and aerobic. The latter accelerate metabolic processes and increase heart rate. Such loads include running, jumping, cycling and dance movements. Aerobic exercise helps you lose weight and reduce belly fat. Cardio exercise allows you to burn off internal fat that accumulates around your organs.
Anaerobic exercise helps improve muscle strength, strengthens the muscle corset and straightens posture.

In order to lose weight in such a difficult area as the sides, you will need a comprehensive approach.

Advice! When working sedentarily, you need to do a short warm-up every hour. You can raise your feet on your toes, on your heels, squeeze and unclench your buttocks and bring your shoulder blades together and apart. This is all done while sitting on a chair. In the evening, it is recommended to take long walks on foot.

Effective exercises for losing weight at home

To achieve results, you need to choose a complete set of exercises for the abdominal muscles. The main emphasis should be on the oblique abdominal muscles.

Hoop rotations are considered one of the best exercises. During execution, all abdominal muscles are tensed. Rotational movements massage fat deposits and have a mechanical effect.
Various twists are beneficial for the waist. They can be performed standing, sitting on a chair or also with a sword.
Bike exercise helps reduce fat on the sides. When moving, you can connect your knee to the opposite elbow and vice versa.

Advice! Fat burning will go better if problem areas are smeared with anti-cellulite cream and wrapped in cling film. In order for the body to start burning fat, you should exercise for at least half an hour.

Warm-up

Before the main workout, you should do a warm-up to warm up your muscles. Such preparation will protect against sprains and injuries. It is enough to choose 4-6 movements for a quality warm-up.

Circular movements of the shoulders are performed.
The same movements are made with the hands.
For mobility of the hip joints, circular swings are performed with legs bent to the sides.
Walking on toes.
Rotations of the torso in both directions.
Squats with calf raises. While inhaling, squats are performed, while exhaling, the knees are straightened, the toes are lifted, and the arms are pulled back.
The feet are placed wider than shoulder width apart and the legs are lunged to the sides.

Advice! To make exercise more effective, you need to consume the following foods for weight loss: apples as carbohydrates, almonds reduce hunger, avocados are rich in fiber and monounsaturated fatty acids, cucumbers and watermelons contain a minimum of calories, beans reduce hunger.

Basic set of exercises

Each exercise should be done 10–20 times. Basic training may include the following exercise options:

Bends are done in a standing position. The right hand is placed on the side, and the left hand is extended over the head to the right side. Perform 8–15 repetitions in each direction.
To perform the mill exercise, you need to place your feet shoulder-width apart and lean forward. Raise one hand up and lower the other down. The torso must be rotated so that each hand alternately touches the opposite toe of the foot.
Crunches are performed in a lying position. You need to lie on your back and bend your knees. Then, with an exhalation, the legs are lowered to one side and then to the other.
The side plank allows you to work out not only the sides, but also the buttocks. When performing the exercise, you need to lie on your side and touch the floor with your lower arm and legs bent at the elbow. The body must be raised so that it becomes one line. You need to stay in this position for about a minute. Then it is also done in the other direction.
Cycling is performed in a prone position. Legs bend at the knees. You need to reach with your right elbow to your left knee, and then with your left to your right.
In a sitting position on the floor, emphasis is placed on the arms laid back, the buttocks are raised slightly, the legs are bent at the knees and raised alternately.
Lying on the floor, raise your legs slightly and spread them apart as you exhale. The exercise is repeated 20 times.
The following exercise is done for the oblique abdominal muscles. Lying on your side, place your elbow on the floor. Then the leg slowly rises. The lift is repeated 20 times on one side and on the other.
While sitting on the floor, bend to straight legs. You need to reach the tips of your socks with your hands, and try to reach your knees with your forehead.
The starting position is the same as in the previous exercise, but the legs need to be spread apart as much as possible. Alternate bends are performed to one leg, to the other and straight. Each time you need to reach as far as possible in order to try to reach the floor with your body.

A “manual” walk is considered an effective exercise. You need to stand up straight, lean forward and touch the floor with your palms. Then slowly walk your hands forward to a tolerable position. You need to stay in this pose for a while and then return back. The exercise is performed 10–20 times.

Advice! Brisk walking for 30 minutes a day gives amazing results. This low-intensity exercise improves metabolism and gives a good workout to the heart. Alternatively, you should jog several times a week.

A set of exercises with devices

For training at home, you can use simple exercise equipment and various devices. You don't have to buy an expensive treadmill or exercise bike.

The following items can be used:

Dumbbells allow you to increase the load. With their help, you should strengthen your abdominal muscles. Even simple side bends with dumbbells in your hands will be much more effective.
Jumping rope uses all muscle groups. Within just a week of constant training, you can see the first results.
Twisting movements are performed on the rotating disk. With its help, excess fat is removed from the waist and the abdominal muscles are trained.
The hoop not only makes the waist thinner, but also tightens the skin on the abdomen, and also massages the internal organs.
You can perform various exercises on a fitball. It allows you to strengthen the muscles of your back and legs, and also straightens your posture and burns excess fat.
While sitting on a chair, you need to raise your legs, bending your knees towards your stomach. Do 15 approaches.

Advice! To quickly achieve the desired result, training should be performed at least three times a week. The best time for classes is from 11 am to 2 pm, and in the evening from 6 pm to 8 pm.

It will be possible to remove wrinkles around the waist with the help of gymnastics if there is no excess nutrition and a sedentary lifestyle.

Calorie intake should be reduced so that its value is slightly less than what the body needs during the day.
Food should be taken 5-6 times a day in small portions, and also consume about two liters of clean water.
Every day you need to give your body training loads. In this case, basic training can be performed three times a week. And every day do light exercises in the morning, take half-hour walks or short runs.

For weight loss to be effective, you should follow an integrated approach:

You need to give up bad habits: smoking and drinking alcohol, even in small quantities.
It is not recommended to take antibiotics and hormonal drugs.
You should get good sleep.
Anti-cellulite wraps can be used as additional procedures. In this case, mixtures of seaweed, chocolate and honey are prepared.
Intensive training is contraindicated for pancreatitis, hernia, osteochondrosis, cholelithiasis, after abdominal surgery and any pain. Gymnastics should be done only after consulting a doctor.

Advice!Nursing mothers should not give up lactation for the sake of losing weight. During this period, you can do simple exercises.

An important rule when losing weight on your sides is regularity. By following a balanced diet and doing the recommended sets of exercises, you can achieve excellent results even at home.