One of the most common problems when building an ideal woman’s figure is fat deposits on the sides and waist. Even constant training in the gym does not always help to cope with such a flaw.
To get rid of extra inch in this area, it is necessary to regularly perform certain exercises (stretching, Pilates, loads with weighting materials) and combine them with proper nutrition.
In order for the oblique muscle training to be most effective, it is worth observing a number of rules:
- exercises are best performed in the morning before breakfast;
- training should consist of a warm-up, the main part and stretching;
- it is necessary to adhere to a diet;
- it is important during the training to perform exercises not on speed, but on quality;
- the load should be gradually increased by reducing pauses between exercises and increasing the number of repetitions;
- complex exercises should be diluted with the lungs;
- it is necessary to combine different types of loads;
- 3-4 exercises per week are enough.
Following these recommendations, you can get the most out of your workouts and achieve the desired result in the form of a slim waist in just a month of work.
- Nutrition rules
- Warm up
- Top 14 Exercises for Side and Waist
- Dumbbell Turns
- Fitball Exercise
- Leg Turns
- Dumbbell Slopes
- Bending the body in a prone position and twisting in the opposite direction
- Bending the body in a prone position and twisting in the same direction
- Twisting while sitting
- Side twisting
- Oblique bridge
- A boat
- Fitball twists
- Exercise “vacuum”
- Hoop torsion
- Stretching after training
- The main mistakes during training
- Video on effective exercises for the sides and waist
Especially important in the fight against body fat is proper nutrition, because only training can only tone the muscles, and not get rid of extra inch. It is necessary to carry out about 6 meals a day in small portions up to 350 g.
Semi-finished foods, flour, sweet, too greasy should be excluded from the diet. In order to restore muscle after exercise, you should increase your intake of high protein foods. In addition, a lot of energy is spent on the digestion of protein by the body, which also helps to reduce body fat.
In no case, you can not completely refuse fats, because the body must receive all the necessary trace elements. Both vegetable fats and animal fats are important because they are involved in the construction of cell membranes. When using carbohydrate-containing foods, it is worth giving preference primarily to cereals, which can saturate the body for a long time and relieve hunger.
A balanced diet during training should contain proteins, fats, and carbohydrates:
|Element||Daily ration share|
It is not recommended to start training immediately after eating, because the body will consume energy not from fatty tissues, but from food. The best option is to perform exercises for the sides and waist, if not on an empty stomach, then at least 1.5 hours after eating.
To achieve the maximum effect, it is worth eating light food (kefir, vegetable salad) or containing slow carbohydrates (buckwheat, oatmeal or rice porridge). At the end of the workout, it is advisable to take a break in the diet for 1.5 hours, since at this moment fat cells continue to be burned.
After such abstinence, it is necessary to eat protein-rich foods (chicken breast, cottage cheese, steamed fish) in order for muscle tissue to recover faster.
It is also important to observe the drinking regimen and drink at least 0,5 gallon of water per day. During exercise, drink water every 15 minutes. It is necessary to limit the use of drinks containing caffeine, as it interferes with the absorption of protein.
Exercises for the sides and waist, like any workout, you need to start with a warm-up. Warm-up will help prepare muscles for loads and warm them up, improve blood circulation and the state of the cardiovascular system as a whole, increase endurance and speed up metabolism. First of all, you need to do a cardio workout.
For this, a treadmill, an exercise bike are suitable, and if they are absent, running on the spot is also allowed. The duration of such a warm-up should be at least 1-2 minutes. When performing warm-up exercises, it is important to make smooth movements, avoiding jerking. It is necessary to stretch the spine, back, shoulders, sides, because these muscle groups are involved in the process of training the waist.
To do this, the following exercises are performed:
- Legs must be spread across the width of the shoulders, and arms raised up. Next, you need to perform the slopes alternately forward, right, back and left, trying to reach as low as possible. Repeat the exercise for 20-30 seconds.
- Starting position is standing, legs are straight. With one hand, hold onto the vertical support and tilt the body back. In this position, you need to stand for 10-15 seconds., Change your hand and carry out 5 repetitions.
- Starting position standing, legs spaced shoulder width apart. Hands should be raised upwards and made circular movements, periodically changing direction 15-20 times.
- One hand should be put on the belt and tilt the body towards the other hand. Ideally, with your free hand, you need to touch the floor without tilting the body forward. This exercise must be repeated 10 times for each side.
Top 14 Exercises for Side and Waist
This complex is suitable for everyone, regardless of the level of physical development and will prepare the muscles for further stress.
The bar is a static and fairly complex exercise that involves almost all major muscle groups. The duration of the bar must be at least 15 seconds. with a gradual increase up to 2 min. The rest period between repetitions is 30 seconds. In total, you need to do this exercise at least 3-4 times.
It is necessary to begin its implementation with the simplest variety, gradually complicating it.
In this regard, distinguish:
- the bar in the position on the knees;
- bar with straight arms (basic);
- bar on the elbows.
Starting position with the basic version of the strap lying on the stomach. Next, you need to place your hands across the width of the shoulders and rise, taking the emphasis lying. The back and neck should be in one line, the gaze is directed forward. The pelvis should in no case sag, because this can cause undesirable tension in the lumbar, and subsequently painful sensations.
The stomach should be pulled in and tense. In this case, you can’t hold your breath. The lap on the knees is simpler and differs from the base position of the legs. In the classic bar, the legs are straightened, and in this variation the starting position is on the knees. In this case, less load on the gluteal muscles and abs.
The elbow strap is the most complex, but the most effective. The elbows should be bent at an angle of 90 degrees, and the body should be one solid straight line. Exercise strap will not get rid of fat deposits at the waist, but it will form a beautiful muscle corset.
Turns with dumbbells can be performed both standing and sitting. This is an effective strength exercise, in which most of the load falls on the abdominal muscles. Regardless of the variety, it is recommended during the training process to carry out 10-12 repetitions of this exercise in at least 2 approaches.
It is necessary to take a standing position, bend your legs a little, take a dumbbell in one hand, and put the other hand on top. On inspiration, you need to smoothly unfold the body until it stops, without moving the pelvis. Then, as you exhale, you need to return to the starting position and perform the same movement in the other direction, gradually increasing the pace.
When cornering with dumbbells, sitting legs should be crossed at the ankles, slightly bent at the knees and be weighted. The arms are also slightly bent. Next, you need to make a smooth turn with the body, maintaining balance, and touch the floor with a dumbbell on one side, return to the starting position and repeat again, but in the opposite direction.
Exercises for the sides and waist using a fitball can not only get rid of fat in the most problematic areas, but also develop coordination, flexibility, level posture, strengthen ligaments. When working with fitball, do not forget to keep the abdominal muscles in tension, then the training will be most effective.
In order to make the waist more sophisticated, you can use the following options for loading the ball:
- side bends with the ball;
- lower press exercise;
- reverse crunch.
When tilting to the side, you need to kneel, place the fitball on the side and put your hand on it. The opposite leg must be put forward, bent towards the fitball, and then in the opposite direction. The hips should remain motionless. 15 slopes for each side will be enough.
The most difficult to work out is the lower press. To perform an exercise on this muscle group, you need to lie down and place your heels on the ball. Then you need to raise your legs in turn 30 times in 2 sets.
Reverse crunch is especially good for training obliques. The initial lying position, the legs are slightly bent, a ball is fixed between the legs, hands are fixed on the back of the head. It is necessary to reach for the ball, controlling the position of the chin and not protruding the elbows forward. You should complete 12 repetitions in 3 sets.
The basic idea behind lying legs is to use and hold the lower limbs. This exercise works the oblique muscles, contributing to the formation of a sophisticated waist. This exercise is performed while lying down. Hands should be extended to the sides to maintain balance, legs to close and raise at right angles.
On exhalation, legs should be slowly lowered to the right, on inspiration, raise again and on exhalation, lower already to the left. The loin should remain motionless and pressed to the floor. For a good effect, repeat these steps during training 2 sets of 10 times.
When doing slopes with dumbbells, it is important to choose the right weight for the weight: for women, the maximum is 7 pounds. This exercise allows you to improve posture, lower fat level on the lower back, and thanks to the extra weight it is better to work out the sides.
Starting position standing, legs spaced shoulder width apart. A dumbbell is taken in one hand, and a free hand is placed on the belt. Next, a tilt towards the arm with a dumbbell is performed, fixation at the bottom point for a couple of seconds and return to the starting point.
At the same time, while tilting, a hand with a weighting agent should move along the body, and the body should not be tilted forward or backward, otherwise the efficiency of movements will be minimal. Also, the rush when doing bends with dumbbells is inappropriate, because with sudden movements there is a high risk of spinal injury. Exercise is performed 10 times in each direction 3 sets.
Bending the body in a prone position and twisting in the opposite direction
Twisting is considered to be the most effective exercise for working out the lateral muscles of the press. To perform twisting in the opposite direction, you must take a lying position, keep your hands behind your head, bend your legs and put on the floor.
Next, you need to lift the body trying not to tear your lower back off the floor and not bring your elbows forward. The elbow should extend to the opposite knee to increase the load on the oblique muscles. Follow should be 2 sets of 15 times on each side.
Bending the body in a prone position and twisting in the same direction
Twisting in the same direction is performed in a manner similar to the previous exercise. The only difference is that the right elbow needs to reach for the right knee, and the left to the left. In this case, the muscles of the upper press are more involved. Assumes 15 repetitions on each side in 2 sets.
Twisting while sitting
Twisting while sitting is performed on the mat. It is necessary to bend your legs, put your feet on the floor, and tilt the body back. The loin should be rounded, and the angle between the trunk and the floor approximately 45 degrees. It is necessary to carry out twisting from side to side. The number of repetitions of this exercise during the training should be at least 10 on each side in 2-3 approaches.
Lateral or oblique twisting is an average difficulty exercise in which the effect is achieved due to the position of the legs. The exercise is lying on its side. In this case, the legs should be bent at the knees. The lower arm must be straightened and laid on the floor, and the upper hand removed behind the head.
Next, raise the case and return to its original position. It is important when twisting that you do not strain your neck and do not press your head. It will be enough to slightly raise the body to a height of 0’8 – 1’2 inch. You should perform 2 sets of 20 times on the right and left sides.
An oblique bridge or side bar is a static exercise. It is better to do it in several repetitions (4-6 times) the maximum possible time. The starting position for the side plank is the supine position. In this case, one foot should be slightly ahead and also rest against the floor.
The upper arm can be laid on its side or pulled up for complication. Next, you need to put the lower hand on the elbow and gently straighten. The body should be a straight line, and all muscles should be in tension.
“Boat” is an exercise known in Pilates. To do this, you need to lie on the floor, straighten your legs, and place your hands along the body. Next, you need to simultaneously raise straight legs, body, hands to pull towards the knees and stay in this position for the maximum amount of time. For the first training session, it is enough to make a “boat” once, increasing the number of repetitions with each lesson.
Twisting on the fitball refers to the insulating loads aimed at working out the muscles of the press. You need to sit on the ball, lean back. Legs should be on the floor at an angle of 90 degrees, the left hand is bent behind the head, the right is extended forward. Then you should raise the body and stretch with your right hand in the direction of the left knee. The exercise must be performed 10 times for each side of the 3 sets.
The “vacuum” exercise focuses on proper breathing. Vacuum helps reduce waist, reduces lo
wer back pain, improves overall body tone thanks to a kind of massage of internal organs.
In the recovery postoperative period, during pregnancy, ulcers and during menstruation, it is worthwhile to refrain from performing this exercise. Before you make a vacuum for the stomach, it is better not to eat or drink, so the recommended time for it is morning.
The simplest version of this exercise is lying down, and the most difficult is standing.
To perform a vacuum, it is necessary to take a starting position, take a deep breath and exhale slowly while simultaneously trying to draw in the stomach as much as possible. After this, you should hold your breath for at least 15 seconds and slowly inhale, relaxing the muscles. The breath holding time should gradually be brought up to 60 seconds, and the number of repetitions up to 5 times.
Thanks to the torsion of the hoop, the stomach is tightened and the sides are significantly reduced, because 10 minutes of such loads are equivalent to running and burn about 100 calories. When practicing with a hoop, the more muscles will be involved, the legs will already be apart during torsion. It is necessary to twist the hoop the same time in different directions.
In the process of doing the exercise, the body should remain motionless, and all the efforts fall on the muscles of the press. The first lessons with a hoop can last about 5 minutes. Next, you should gradually increase the duration of the exercise. Fitness trainers claim that to lose weight in the hips and waist, you need to twist the hoop at least 15 minutes a day. In this case, it is advisable to do several approaches.
Stretching after training
To reduce the risk of injuries and consolidate the results obtained during training at the end of the lesson, you must stretch. After performing exercises for the sides and waist, the focus is on the muscles of the abs and back. To stretch the spine, you need to kneel.
Next, you need to rest on the floor with straight arms, bend the spine, look up. In this position, stand for 15 seconds. Then lower the upper part of the body, round off the back and again linger for a quarter of a minute. After pumping the press, it is very useful to lie on your stomach stretching your arms forward. Then you should raise the housing as high as possible and lock for 10 seconds.
Next, you need to turn sideways, hold out for 30 seconds. and repeat for the opposite side. At the end of the stretch is to lie in the pose of the baby. It is necessary to kneel, lower the body, arms stretch forward. In this position, you need to hold out for 45 seconds.
The main mistakes during training
During targeted training, many errors occur that significantly reduce their effectiveness.
Particularly serious of them are as follows:
- malnutrition, creating a calorie deficit, fraught with a slowdown in metabolism;
- lack of motivation and, as a result, a breakdown in classes;
- training without rest, which lead to stagnation of fluid in the body;
- prolonged cardio workouts that destroy muscle mass;
- refusal of strength exercises that contribute to weight loss in general;
- daily abdominal exercises that prevent the muscles from recovering.
Also, some exercises for the press are not recommended for those who are trying not just to pump, but to achieve a thin waist.
So, in particular, you should be careful with slopes with weighting agents. If you abuse this exercise or pick up too much weight, the waist will only increase. Performing special exercises, observing the diet and drinking, you can remove the extra hated inch on the sides and waist in a very short time.
Video on effective exercises for the sides and waist
5-minute set of exercises for the waist at home:
How to remove the sides: