How to remove the sides at the waist of a woman: exercises, diet, effective methods

Unlike men, the fairer sex is more often faced with the problem of excess weight. After all, stress, age, the birth of children always lead to a loss of harmony. Often women get rid of excess fat on their stomach, but the hated “ears” remain. Therefore, on the way to a slim figure, girls often wonder how to remove fat deposits in the sides at the waist.

Why do the sides appear at the waist

The main causes of the appearance of the sides:

• irregular food intake;
• overeating;
• hormonal imbalance;
• pregnancy;
• lack of sport;
• frequent use of alcoholic beverages;
• violation of sleep and rest;
• smoking.

Gymnastics at home

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

As compensation, you can use the general recommendations for homework:

• Regularity. If you do not adhere to this point, then no set of exercises will help to get rid of excess weight.
• Water. In order for the metabolism inside the body to work faster, it is necessary to use a sufficient amount of fluid. For the female body, the norm is 0,7 gallon.
• Rejection of bad habits. If you ignore this point, then the forces to complete the necessary set of exercises will not be enough.
• Proper nutrition. To get rid of the “ears”, it is necessary to review the diet and the regimen of eating food. 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.
• Lack of stress. Women tend to experience trouble by consuming a lot of sweets. Therefore, you should exclude a bad mood and try to find positive things in everything.

Effective exercises

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

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

• Strap. It is necessary to take a position as before push-ups. Next, you should lower your arms at your 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. Exercise is best done standing on legs spread slightly larger than the width of the shoulders. It is necessary to bend down slightly and lean your hands on your knees. Then you should take a deep breath – exhale, pressing the chin to the chest and not breathe. At the moment when the air leaves the lungs, you need to draw the stomach inward as much as possible. In this position, you need to hold out for about 10 seconds. After you need to stand up straight and breathe. The exercise can only be done on an empty stomach, in 5 sets with an interval of a minute. Vacuum should not be done during menstruation and ovulation.
• Squats To stand, lower the body, bending the legs at the knees. During the exercise it is important to make a deflection in the lower back. Squat should be 7 times. It is necessary to repeat 5 approaches.
• Bike. The initial position is lying on the floor with legs raised and bent at the knees. Next, 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 elbow of the knee. It is necessary to perform 5 approaches.

Contraindications to the above exercises include:

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

Weight exercises

How to remove the sides at the waist of a woman using weights can only be shown by an experienced trainer. Perform such exercises at home is impossible. Otherwise, you may be injured. Therefore, you should familiarize yourself with examples of such exercises, but do them under the supervision of a specialist.

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

The second exercise is simpler. To do this, you need two dumbbells with a weight of 4 pounds. They must be taken in each hand, stand straight. Next, you need to slowly bend to the right side, lowering the right hand.

At the same time, dumbbells squeezed in the palm of your hand cannot be removed from the body. So that the right hand slides down the legs from the hips, and the other up. After the same movements you need to repeat on the left side. Over time, the weight of the dumbbells should be increased.

Contraindications to weight 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 the sides of the hula hoop

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

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

As a way to remove the sides on the woman’s waist, a hula hoop is one of the most affordable. After all, you can independently purchase a hula hoop and practice at home.

However, this method of dealing with excess weight has disadvantages. For example, during the entire exercise you can not give up, this causes additional fatigue. In addition, it is forbidden to rotate the hoop during critical days, as well as in the presence of pain in the back and abdominal.

Is it possible to remove the sides by running

Running refers to cardio loads. It improves heart function, strengthens blood vessels and promotes the burning of subcutaneous fat . But since the whole body works d
uring training, then excess weight will go not only from the sides.

Such an exercise should be performed daily, while keeping in mind that for best results, its duration should not be less than 20 minutes. While running, it is better to alternate between fast and slow pace. Subject to these conditions, the first result will be visible after 2 – 4 weeks.

A set of exercises for the week

Given all of the above exercises, you can create a training table for the week:

Monday	vacuum – 5 sets of 10 s .; run – 20 min .; bar – 3 sets of 1 min .; hoop – 5 minutes
Tuesday	run – 20 min .; deadlift – at the discretion of the coach; exercise with dumbbells – 5 sets of 10 times; Squats – 5 sets of 7 times
Wednesday	vacuum – 5 sets of 10 s .; run – 20 min .; bike – 10 sets of 15 times; Squats – 5 sets of 7 times; twisting – 5 sets of 5 times; hoop – 5 minutes
Thursday	run – 20 min .; bar – 3 sets of 1 min .; bike – 10 sets of 15 times; twisting – 5 sets of 5 times;
Friday	run – 20 min .; deadlift – at the discretion of the coach; exercise with dumbbells – 5 sets of 10 times; Squats – 5 sets of 7 times
Saturday	vacuum – 5 sets of 10 s .; run – 20 min .; bar – 3 sets of 1 min .; hoop – 5 minutes
Sunday	run – 20 min .; bike – 10 sets of 15 times; Squats – 5 sets of 7 times; twisting – 5 sets of 5 times; hoop – 5 minutes

It is important to note that you should gradually switch to such a training scheme. The table assumes two days of training in the gym – Tuesday and Friday.

Postpartum Exercises

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

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

• Starting position: lie down with your knees bent. You should take a breath and squeeze the muscles on your stomach, then exhale and relax. It is necessary to perform 5 approaches.
• Starting position: lie on your left side. Swing with your right foot 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 leg at the knee and touching the toes of the floor. It should be done 2 sets of 3 times on each side.
• Starting position: lie down, bending your legs at the knees, position your hands along the torso. Next, you need to raise the lower back so that the chest, lower back and knees form a straight line. Then return to your previous position.

When the body gets used to such a set of exercises, it will be possible to gradually add a bicycle, twisting and moving on to a full workout.

How to remove the sides with a diet

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

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

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

It includes:

• breakfast, which should be the most hearty meal;
• carbohydrate intake exclusively in the morning;
• the predominance of vegetables in the diet.

Also, do not forget about the methods that contribute to a decrease in appetite, among them we can distinguish:

• sufficient water intake;
• fractional nutrition;
• the exception of hot seasonings.

Allowed and Prohibited Products

To achieve the best result, you need to know which foods should be included in your diet and which ones should be discarded.

The foods that should be consumed include:

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

List of foods that promote fat deposition:

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

In addition, it is important to exclude everything fried and canned.

Wrap

There are cold and hot types of wraps. In the first case, it is more effective, because the body will spend a greater amount of energy to warm. In addition, 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. In addition, it delivers a more pleasant sensation than cold.

Wrapping is not a very effective way with which you can achieve the best result. It must be used in conjunction with proper nutrition and physical activity.

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

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

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

Massage

How to remove the sides at the waist of a woman, the masseur will also tell you. Using 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;
• pressure therapy;
• ball;
• lymphatic drainage.

All of the above types of massage are quite effective. But to achieve better results, you must regularly resort to procedures. Before you sign up for a session, you should make sure that there are no contraindications to a certain 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 introduced under the skin, which include fat-burning components. After the procedure, all substances that have undergone decay are excreted by the body on their own. The effectiveness of the procedure can be noticed after 3 weeks. The number of sessions should be determined by a specialist.

Cryotherapy involves the use of liquid nitrogen. It is used either exclusively for a specific zone, 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 usually consists of about 15 procedures.

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

Maintaining motivation

Motivation plays a special role in achieving the desired result. One of the methods of its conservation is joint weight loss. For this, it is necessary to find among acquaintances those who also pursue such a goal.

In addition, in order not to squander willpower in the process of achieving the desired figure, a large number of people should be told about the plans. Such a trick will make even the most lazy girl go to her goal, because otherwise she will be ashamed of her acquaintances.

Why can’t I remove the sides

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

We can distinguish the following reasons that lead to this result:

• Bad posture. You can identify such a problem by simply standing in front of the mirror and straightening your back. If 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 dinner. Not everyone knows that food that enters the body after 19 hours can be stored in fat. Therefore, you should adjust the diet.

There are many ways that can help a woman remove her sides at the waist. It is important to simply follow them and exercise willpower. Indeed, only in this case it will be possible to rejoice at its reflection in the mirror.

Video about how to remove the sides

8 ways to reduce the sides and stomach: