Exercises for weight loss of the sides

, medical expert
Last reviewed: 25.06.2018

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

The need to perform exercises for weight loss of the sides occurs when surplus fat tissue is concentrated in the area of the external and internal oblique muscles of the abdomen, and the waist is not only not clearly visible, but also practically not probed. And the most convincing proof of the existence of such "stocks" is the overhang of fat folds on the sides after you put on your jeans and zipped them on your waist.

Effective exercises for losing weight from the sides

Are there effective exercises for slimming your sides? Yes, there are such exercises, and there are quite a lot of them: to perform in standing position, sitting and lying down. But at once you should be warned that exercises for rapid weight loss of the sides are the same, they simply need to be performed systematically (that is, daily) with a constant increase in the number of repetitions. That is, first each exercise is done 10 times, in a couple of days - 12-15 times, by the end of the week - 20, and then every two or three days you need to add the number of repetitions, bringing them up to 30-40 times. A gradual increase in the load will not give the strength and will promote more efficient burning of the fat accumulated on the sides.

First, slimming exercises are done in an upright position:

  1. Stand erect, place your feet shoulder width apart, bend your arms and lift it behind your head. At the expense of 1-2-3 to make three slopes to the right side (increasing the amplitude), at the expense of 4 - straighten. Then the same is done to the left. In each side of five replicates.
  2. Without changing position, raise your arms close above your head and gently bend first to one side, hold the position in the slope to the account to five, and then slowly straighten and do the same in the other direction. Repeat 5 times.
  3. The same position, but put your hands on your belt. Without bending the back, the upper part of the body is tilted forward at a right angle, and then a smooth 360-degree circular torso-rotational motion of the torso is performed. Repeat 5 times in each direction.
  4. Stand upright back to the wall at a distance of 25 cm from her, feet shoulder width apart, arms bent at the elbows in front of the chest, palms open to the outside. Turns are made by the upper part of the trunk (with a "twisting" in the waist) - with both hands touching the plane of the wall, alternately in each direction. The minimum number of repetitions is 10.
  5. Without departing from the vertical plane, turn to her face and lean against the palms of his hands, to make the legs springing the mahi back, bending back straight back. Each foot - 10-12 mahov.


Exercises for slimming belly and sides

Exercises for slimming the sides, performed by sitting:

  1. Sit on the floor, back straight, elongated flat feet together, hands behind the head; to reject the trunk as much as possible back, keep the pose on the score to 5-10; return to the starting position. Repeat 10-15 times.
  2. Without changing the position, bend the legs in the knees and raise them, flinging the body back, keeping the balance for 5-10 seconds. Return to the starting position. Repeat 10 times.
  3. Remaining in the same position (elongated flat feet together), make turns with the upper part of the trunk to the right and left, touching the floor behind the back with the palms of both hands. Repeat 10-15 times.

Exercises for slimming belly and sides, performed lying:

  1. Lie on your back, legs bend at the knees, feet at the width of the shoulders, closed "in the lock" hands behind the head, the elbows look to the sides. Lift the head, shoulders and shoulder blades from the floor plane and hold the pose on the score to 5-10, without bending the neck and not touching the chin with your chest. Return to the starting position. Repeat 10 times.
  2. Without changing the position, simultaneously raise the head, shoulders and shoulder blades with a turn to the right, trying to touch the left elbow of the right knee. Return to the original position, and then repeat the same in the opposite direction. The number of repetitions to each side is not less than 10.
  3. Stand in the rack for push-ups from the floor (bar), bend the right foot in the knee, bring the bardo close to the stomach, and then lift the leg up and straighten; return to the starting position, and then do the same with your left foot. Repeat 5 times with each foot.
  4. Without changing the position, bend the right leg in the knee and try to reach out to the right elbow with the knee. Return to the starting position and perform similar actions with the left foot. Repeat 5 times with each foot.
  5. Lie on your right side, elongated flat feet together, emphasis on the right elbow. Do swings up and down with your left foot (10-15 times). Change the position - lie on your left side - and do the same with your right foot.
  6. Without changing the position, raise the hull and hips above the floor, holding the body on the elbow and the side surfaces of the feet, connected together. Keep the pose on the account to 10. Change the position to the other side.

For universal cardio-therapy, the universal remedy is good - jump rope: it is enough to jump for 2-3 minutes before performing the basic exercises. And one more mandatory exercise for rapid weight loss of the sides (in conjunction with the "massage" of problem areas on your waist) - rotation of the sports hoop (normal or with weighting). In principle, it is enough to twist the hula-hoop for five minutes in the morning and in the evening, but not immediately after eating.

Translation Disclaimer: The original language of this article is Russian. For the convenience of users of the iLive portal who do not speak Russian, this article has been translated into the current language, but has not yet been verified by a native speaker who has the necessary qualifications for this. In this regard, we warn you that the translation of this article may be incorrect, may contain lexical, syntactic and grammatical errors.

You are reporting a typo in the following text:
Simply click the "Send typo report" button to complete the report. You can also include a comment.