Exercises for the sides and waist at home

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Women often ask how to quickly create the perfect figure for themselves. The most powerful advice is to just exercise. This is a guarantee of health and beauty. Below we will analyze the most effective exercises for the sides and waist at home using photos and videos.

What is important to know to lose weight

In the area of the sides in women, there is visceral fat. It is quite difficult to get rid of it, so it will take not only physical activity, but also proper healthy nutrition. It is advisable to develop a training and meal plan for yourself. Usually it is drawn up for several months at once.

Interesting! Most Effective Dumbbell Exercises for Men

If necessary, if there are not enough photos and videos about effective exercises for the waist and sides at home, you can turn to a fitness trainer for help. There are a number of techniques that will help you to correct the female figure in certain places. If you choose the wrong training, then you can get the exact opposite of the expected result.

Experts advise paying attention to the following aspects:

1. In order to work out the lateral and oblique muscles on the press, dumbbells are used and exercises are performed at an incline. It is better for ladies not to resort to such a technique, since the waist will only increase. If you want to strengthen the bark, then you should not be afraid.
2. When turning to the side, when weights are used, you need to be extremely careful: you can get injured.
3. If you do the exercises with the hoop incorrectly, you can damage the pelvic organs.

To quickly burn those extra inches in the waist area, it is recommended to spend more time on cardiovascular equipment. With excessive force load, the vertebrae are damaged and displaced, which leads to various kinds of diseases.

When side exercises are done, additional weighting is applied. To work out the muscles of the waist, it is advisable to devote at least 20 minutes to each workout. This is the time needed to work out the deep muscles.

We must not forget that cardio training is mandatory before strength exercises. Thanks to her, muscles and the whole body are warmed up. This way, the likelihood of injury will be much less.

During the training of the oblique muscles, it is necessary to especially monitor the technique of performing the exercises, as shown in the photo and video. For the sides and waist at home, the program for women should not be too heavy.

How to prepare muscles for physical activity

To properly lose weight in the waist area, you need to properly prepare the lateral muscles. For example, you can do bends while keeping your arms extended.

During physical activity, it is important that the movements are not too harsh. This can lead to spinal injuries. At the waist and abs, the lateral and oblique muscles are usually worked out.

You can also rotate the body 90 degrees. This helps to warm up a little and work the main muscles of the body. The body first turns to the right, then to the left.

Thin waist: how to achieve the perfect figure

Only after the body warms up (10-15 minutes of cardio is performed and after a few preparatory exercises), you can proceed to the main physical activity.

Among the most popular exercises for the sides and waist at home for women (as shown in the video and photo), it is customary to highlight:

1. Press turn.
2. Hugs yourself.
3. Push ups.
4. Raising on hands.
5. Stretching both hands to the toes.
6. Reaching out with your hands to each leg.

Interesting! The best glute exercises in the gym for girls

These were the simplest exercises. The most difficult complexes include torso twisting. To begin, you need to relax your body as much as possible, taking the starting position lying on your back. Further, the body rises, and twisting begins (shown in detail in the photo). It is necessary to perform the sports complex in such a way that the waist does not come off the floor.

Also, experts suggest the following exercise at home. Take a sitting position. Perform body twists. The legs should be bent at the knees. It is important to take into account that the body turns smoothly, that is, the load on the muscles is given gradually. This is required for their detailed study.

The woman lies on the floor, arms under her head, legs bent at the knees. You need to try to turn to each side, while in a fixed position.

For the next exercise, a ball is taken. The body (as demonstrated step by step in the photo and video) is adjacent to it. The knees tilt slightly to the side to work the oblique abdominal muscles at home.

How to properly remove fat in the lower abdomen

One of the main problems in developing an ideal figure for a woman is how to remove excess fat in the lower abdomen, especially if exercises for the sides and waist do not work on this part of the body. Traditional physical activities that help fight such a problem area include raising the legs while lying on the back and raising the pelvis (while the legs also go up).

In such exercises for the sides and waist at home, it is strictly forbidden to help yourself raise your legs, you need to follow the instructions, as shown in the photo. Doing so can damage the muscles in your legs and injure your hip joints.

The main goal in such physical exercises is not just raising the legs, but precisely working out the muscles deeply. Experts also recommend mentally concentrating on physical activity, you need to feel a burning sensation in the area of muscle tissue, feel the movements and correct them.

If you perform the exercises correctly, then after a few weeks you can notice the results and then be proud of them for a long time. After all, it is not just the lower abdomen that is being worked out, but almost all the muscles of the body in the waist area.

How else to make the waist area beautiful

If the above exercises for the sides and waist at home for women, shown in the photo and video, are not suitable, then you can turn on your imagination. An expander is used as an alternative.

This type of exercise allows you to work out almost all muscle groups at the same time. The elastic trainer, used to sharpen the abdominal muscles, makes the abdomen more taut and taut.

Interesting! What ointments to quickly cure a cold on the lips

Additionally, muscles on the legs, buttocks, and thighs are strengthened. You can quickly get rid of cellulite. It is also a good relaxation for the spine.

Exercises with an expander are performed both in a lying position and in a sitting position. It is important to fix your legs correctly so as not to injure yourself (you can use the instructions for this, as shown in the photo).

In exercises with an expander for the sides and waist at home, there are the following features:

1. If you fix the body in a prone position, then the legs must necessarily lie at an angle of 90 degrees.
2. The handle pulls towards itself very smoothly.
3. Both the lower and upper press are worked out, depending on the selected set of exercises.

Trainers say that exercises with an expander will not be as effective if you do not follow proper nutrition. In one evening, for example, at home, you can lose up to 500-700 calories, at the same time, if you eat an unlimited amount of sweets at night, the number of calories can overlap the spent.

Do not forget that the key to a beautiful figure is a great mood. It is the production of endorphins that makes it possible to normalize metabolic processes in the body. It is recommended to add meditation practices, pay more attention to yoga exercises.