How to remove the sides at the waist for a woman: exercise, diet, effective methods

Unlike men, the fairer sex is more likely to face the problem of being overweight. After all, stress, age, the birth of children always lead to the loss of harmony. Women often get rid of excess belly fat, but the hated "ears" remain. Therefore, on the way to a slender figure, girls often wonder how to remove fat deposits in the sides at the waist.

Why do sides appear on the waist?

The main reasons for the appearance of sides:

• irregular food intake;
• binge eating;
• violation of hormonal levels;
• pregnancy;
• lack of sports;
• frequent consumption of alcoholic beverages;
• violation of sleep and rest;
• smoking.

Gymnastics at home

To cope with the task at hand, there is no need to buy a subscription to a fitness club. But it should be remembered that not only sports equipment is missing at home, but a coach who can give useful advice.

As compensation, you can use the general recommendations for practicing at home:

• Regularity. If you do not adhere to this point, then not a single set of exercises will help you get rid of excess weight.
• Water. In order for the metabolism inside the body to work faster, it is necessary to consume a sufficient amount of fluid. For the female body, the norm is 2.5 liters.
• Rejection of bad habits. If you ignore this point, then the strength to perform the required set of exercises will not be enough.
• Proper nutrition. To get rid of "ears", it is necessary to revise the diet and food intake. To achieve the desired figure, you should eat in small portions at least 4 times a day. In this case, most of the food should be eaten in the morning.
• No stress. It is common for women to experience troubles by eating a lot of sweets. Therefore, you should exclude a bad mood and try to find positive moments in everything.

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Effective exercise

How to remove the sides at the waist of a woman, a trainer in a sports club can tell. However, even being at home, you can achieve the desired result.

To do this, you should use the following set of effective exercises:

• Plank. It is necessary to take a position as before a push-up. Next, you should lower your arms at the elbows and try to hold out in this position. In this case, there should be no deflection in the lower back. Perform at least 3 times daily.
• Vacuum. The exercise is best done while standing on feet that are slightly wider than shoulder width apart. It is necessary to bend slightly and rest your hands on your knees. Then you should take a deep breath - exhale, pressing your chin to your chest and not breathing. At the moment when the air leaves the lungs, you need to draw the stomach in as much as possible. In this position, you need to hold out for about 10 seconds. After that, you need to stand up straight and breathe.You can perform the exercise only on an empty stomach, 5 approaches at intervals of a minute. Vacuum should not be done during menstruation and ovulation.
• Squats. Stand up, lower the body of the body, bending your knees. During the exercise, it is important to bend in the lower back. You should squat 7 times. It is necessary to repeat 5 approaches.
• A bike. The starting position is lying on the floor with legs raised and bent at the knees. Then you just need to make rotational movements that simulate cycling. To achieve the effect, it is necessary to perform 10 approaches 15 times in different directions.
• Twisting. To perform this exercise, you should use the previous starting position and rotate the body 20 times to the right and then the left side, trying to touch the knee with the elbow. It is necessary to perform 5 approaches.

Contraindications to the above exercises include:

• chronic diseases of the digestive tract;
• intervertebral hernia;
• scoliosis;
• hypertension.

Weight Exercise

Only an experienced trainer can show how to remove the sides of a woman's waist using weights. You cannot perform such exercises at home. Failure to do so may result in injury. Therefore, you should familiarize yourself with examples of such exercises, but do them under the supervision of a specialist.

One type of workout that is suitable for getting rid of fat accumulated on the sides is deadlift. Stand up straight for this exercise. In this case, the socks should be divorced. Next, you need to sit down, keeping your back straight, raise the barbell and slowly lower it.

The second exercise is simpler. To complete it, you will need two dumbbells with a weight of 2 kg. They must be taken in each hand, stand up straight. Next, you need to slowly bend over to the right side, lowering your right hand.

In this case, the dumbbells compressed in the palm of your hand cannot be torn off the body. So that the right hand slides down the legs from the hips, and the other up. After that, the same movements must be repeated on the left side. Over time, the weight of the dumbbells should be increased.

Contraindications to resistance training:

• diseases of the musculoskeletal system;
• neuralgia;
• urolithiasis disease;
• cholecystitis.

In addition, strength training is prohibited for people who have undergone any operations during the year.

How to remove sides with hula hoop?

For best results, the correct hoop size should be selected. Its diameter should be equal to the length of the girl's legs. The exercise should not be performed earlier than 2 hours after eating. You should start twisting the hula hoop from 2 minutes in each direction, gradually increasing the duration of the exercise to half an hour.

In this case, it is necessary to ensure that the rotation speed is the same, otherwise the load on the oblique muscles will be unevenly distributed. The effect of such a load will be noticeable after about 3 weeks.

As a way to remove the flanks of a woman's waist, hula hoop is one of the most affordable. After all, you can buy a hula hoop yourself and practice at home.

However, this method of dealing with obesity has disadvantages. For example, during the entire exercise, you cannot lower your arms, this causes additional fatigue. In addition, it is forbidden to rotate the hoop during critical days, as well as in the presence of back and abdominal pain.

Can the sides be removed by jogging?

Running is a cardio exercise. It improves heart function, strengthens blood vessels and helps to burn subcutaneous fat... But since the whole body works during training, the excess weight will go away not only from the sides.

This exercise should be done daily, but keep in mind that for best results it should be at least 20 minutes long. When running, it's best to alternate between fast and slow paces. If these conditions are met, the first result will be visible after 2 to 4 weeks.

A set of exercises for a week

Considering all of the above exercises, you can create a workout table for the week:

It is important to note that the transition to this training scheme should be gradual. The table assumes two days of training in the gym - Tuesday and Friday.

Postpartum exercise

How to remove the sides at the waist of a woman after childbirth and when to start training, the obstetrician-gynecologist should prompt. It is generally believed that until the baby reaches two months of age, the mother is prohibited from any physical activity.

When this period expires, you should gradually start with light gymnastics, which includes the following algorithm of actions:

• Starting position: lie down with your knees bent. Inhale and contract the abdominal muscles, then exhale and relax. It is necessary to complete 5 approaches.
• Starting position: lie on your left side. Swings should be done with the right leg up, without bending it at the knee. Repeat 5 times. After the exercise, repeat on the right side.
• This exercise is similar to the previous one, only swings need to be done by bending the knee and touching the floor with the toes. You should perform 2 approaches 3 times on each side.
• Starting position: lie down with your legs bent at the knees, place your hands along the body. The next step is to raise the lower back so that the chest, lower back and knees form a straight line. Then return to the previous position again.

When the body gets used to such a set of exercises, it will be possible to gradually add a bike, twists and move on to a full workout.

Dieting flanks

Exercise plays a big role during weight loss. However, the result can be achieved much faster if you make adjustments during the nutrition process.

It is important to note that it is worth abandoning fashionable mono-diets, which require fasting and a predominance of a certain product in the diet.

Such methods can be harmful to health. It is better to stick to proper nutrition.

It includes:

• breakfast, which should be the most dense meal;
• eating carbohydrates exclusively in the morning;
• the predominance of vegetables in the diet.

Also, do not forget about the methods that help reduce appetite, among them are:

• sufficient water intake;
• fractional meals;
• exclusion of hot seasonings.

Permitted and prohibited foods

To achieve the best results, you need to know which foods to include in your diet and which ones to avoid.

Foods to be consumed include:

• complex carbohydrates: oatmeal, pearl barley, rice, buckwheat, wheat groats;
• proteins: eggs and boiled chicken;
• fats: vegetable oils.

List of foods that promote fat storage:

• fat meat;
• sausages;
• flour and confectionery products;
• pasta from non-solid wheat varieties;
• carbonated drinks.

It is also important to cut out all fried and canned foods.

Wrapping

There are cold and hot types of wrapping. In the first case, it is more effective, because the body will spend more energy for warming. In addition, by resorting to the cold method, you can tighten the skin. Hot wrap is suitable for those who want to get rid of cellulite as well. It also tastes better than cold.

Wrapping is not a very effective way to achieve the best results. It should definitely be used in conjunction with proper nutrition and exercise.

Such a cosmetic method is suitable for those girls who do not have the following contraindications:

• pregnancy and lactation;
• diseases of the skin;
• hypertension;
• cardiovascular diseases.

Before the procedure, you should make sure that the components that will be used during the wrap do not cause an allergic reaction.

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Massage

The masseur will also tell you how to remove the sides at the waist of a woman. With the help of special techniques, he can correct the contours of the girl's body, speed up the metabolism in the body and improve the condition of the skin.

Among the various types of fat burning massage, the following can be distinguished:

• vacuum;
• pressotherapy;
• ball;
• lymphatic drainage.

All of the above types of massage are quite effective. But to achieve the best results, it is necessary to regularly resort to treatments. Before signing up for a session, you should make sure that there are no contraindications to a particular type of massage.

Hardware cosmetology

Effective methods of hardware cosmetology for removing fat in a specific area of ​​the body, including the sides, include:

• mesotherapy;
• cryotherapy;
• ozone therapy.

During mesotherapy, special injections are injected under the skin, which include fat-burning components. After the procedure, all substances that have undergone decay are excreted by the body on its own. The effectiveness of the procedure can be seen after 3 weeks. The number of sessions should be determined by a specialist.

Cryotherapy consists of the use of liquid nitrogen. It is used either exclusively for a specific area, in which case the procedure is called cryomassage, or for the whole body. In the latter case the session involves immersion in a special cryosauna. One course is usually about 15 procedures.

Unlike the previous type of hardware cosmetology, ozone therapy also includes the effect of oxygen. In addition, this mixture is administered in the form of injections, which break down subcutaneous fat. One course can include up to 10 sessions. Their number depends on the amount of work.

Keeping motivated

Motivation plays a special role in achieving the desired result. One of the methods to preserve it is to lose weight together. For this it is necessary to find among the acquaintances those who also pursue this goal.

In addition, in order not to waste willpower in the process of achieving the desired figure, you should tell a large number of people about your plans. Such a trick will make even the laziest girl go to her goal, otherwise she will be ashamed in front of her friends.

Why can't you remove the sides?

Sometimes it happens that a girl is actively working to achieve a beautiful figure, but problem areas in her sides still remain.

The following reasons can be distinguished that lead to this result:

• Poor posture. You can identify such a problem simply by standing in front of a mirror and straightening your back. If the unwanted reliefs have disappeared or decreased, then the back muscle corset should be strengthened.
• Stagnant fluid. Small jumps on toes will help get rid of such a problem.
• Late supper. Not everyone knows that food that has entered the body after 7 pm can be deposited in fat. Therefore, you should correct the diet.

There are many ways that a woman can help to remove her waist. It is important to just follow them and show willpower. Indeed, only in this case it will be possible to enjoy your reflection in the mirror.

Article design: Mila Friedan

Video about how to remove the sides

8 ways to shrink your sides and belly: