Exercises for slimming the flanks

The need to do exercises to lose weight on the sides arises when excess fat tissue is concentrated in the area of the external and internal oblique abdominal muscles, and the waist is not only not clearly visible, but also practically not palpable. And the most convincing evidence of the presence of such "reserves" can be the overhanging fat folds on the sides after you put on jeans and buttoned them at the waist.

Effective exercises for losing weight on the sides

Are there effective exercises for losing weight on the sides? Yes, there are such exercises, and there are quite a lot of them: to be performed in a standing, sitting and lying position. But we must warn you right away that the exercises for quickly losing weight on the sides are the same, they just need to be performed systematically (that is, daily) with a constant increase in the number of repetitions. That is, at first each exercise is performed 10 times, after a couple of days - 12-15 times, by the end of the week - 20, and then you need to add the number of repetitions every two or three days, bringing them to 30-40 times. A gradual increase in the load will not cause muscle soreness and will contribute to a more effective burning of the fat accumulated on the sides.

First, exercises for losing weight on the sides are done in a vertical position:

1. Stand straight, place your feet shoulder-width apart, bend your arms and raise them behind your head. On the count of 1-2-3, bend three times to the right (increasing the amplitude), on the count of 4, straighten up. Then do the same to the left. Five repetitions in each direction.
2. Without changing position, raise your clasped hands above your head and slowly bend first to one side, hold the position in the bend for a count of five, and then slowly straighten up and do the same to the other side. Repeat 5 times.
3. The same position, but place your hands on your waist. Without bending your back, tilt your upper body forward at a right angle, and then perform a smooth circular rotational movement of your torso 360 degrees. Repeat 5 times in each direction.
4. Stand straight with your back to the wall at a distance of 25 cm from it, feet shoulder-width apart, arms bent at the elbows in front of the chest, palms open outward. Turns are made with the upper part of the body (with a "twist" in the waist area) - with both palms touching the plane of the wall, alternately in each direction. The minimum number of repetitions is 10.
5. Without moving away from the vertical plane, turn to face it and lean on your palms, make springy swings with your legs back, bending your straight back backwards. With each leg - 10-12 swings.

Exercises for losing weight in the abdomen and sides

Exercises for slimming the sides, performed while sitting:

1. Sit on the floor, back straight, straight legs together, hands behind your head; lean your torso back as far as possible, hold the pose for a count of 5-10; return to the starting position. Repeat 10-15 times.
2. Without changing position, bend your legs at the knees and lift them, leaning your body back, maintaining balance for 5-10 seconds. Return to the starting position. Repeat 10 times.
3. Remaining in the same position (straight legs together), turn the upper part of the body to the right and left, touching the floor behind the back with the palms of both hands. Repeat 10-15 times.

Exercises for losing weight in the abdomen and sides, performed lying down:

1. Lie on your back, bend your knees, feet shoulder-width apart, clasp your hands behind your head, elbows pointing to the sides. Raise your head, shoulders and shoulder blades off the floor and hold the pose for a count of 5-10, without bending your neck or touching your chin to your chest. Return to the starting position. Repeat 10 times.
2. Without changing position, simultaneously raise your head, shoulders and shoulder blades with a turn to the right, trying to touch your left elbow to your right knee. Return to the initial position, and then repeat the same in the opposite direction. The number of repetitions in each direction is at least 10.
3. Get into a push-up position (plank), bend your right leg at the knee, bring your thigh toward your stomach, then lift your leg up and straighten it; return to the starting position, then do the same with your left leg. Repeat 5 times with each leg.
4. Without changing position, bend your right leg at the knee and try to reach your right elbow with your knee. Return to the starting position and do the same with your left leg. Repeat 5 times with each leg.
5. Lie on your right side, straight legs together, rest on your right elbow. Swing your left leg up and down (10-15 times). Change position - lie on your left side - and do the same with your right leg.
6. Without changing position, lift the body and hips above the floor, supporting the body on the elbow and the sides of the feet, joined together. Hold the pose for a count of 10. Change position to the other side.

A universal tool, the skipping rope, is well suited for cardio: just jump for 2-3 minutes before doing the main exercises. And another mandatory exercise for quickly losing weight on the sides (in combination with a "massage" of the problem areas on your waist) is rotating a sports hoop (regular or with weights). In principle, it is enough to rotate the hula hoop for five minutes in the morning and evening, but not immediately after eating.