In today’s article, we present a solution to quickly and effectively solve waist obesity, that is, the fat accumulated around it. Even if you put on a suitable wardrobe to hide this unwanted phenomenon, it continues to come to light.
Many want to know how they can lose the “flappers” or “love handles” (also known as “love handles”) around the stomach. Of course, the first condition for this is a healthy and moderate diet. Cardio workouts will help you reduce fat tissue throughout your body.
Although it is impossible to take the weight off certain parts of the body with specific exercises, you can strengthen those areas, and if you lose weight/body fat in general, those areas will look more toned.
With this in mind, we have a series of eight exercises that will strengthen your oblique and core muscles. Combine these moves with a regular cardio and strength training workout routine and a healthy diet (nutrition is 80% of your results!), and you’ll be well on your way to losing side fat.
1. Russian twist
You will need a medicine ball (as in the image) or dumbbells. Sit on the floor, lift your feet off the ground and lean back slightly. It’s about keeping your balance in that position. With your arms extended in front of you, twist to one side of your body and then the other. A complete turn is a turn to the left, plus a turn to the right. To make it more complicated you can do it with a medicine ball. Repeat this exercise 10 times.
2. Side plank
First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other. Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the ground. You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.
3. Swimming Pilates
You have to lie on your stomach with your legs straight and together. Stretch your arms straight above your head. Next, contract the abdominals, and try to support yourself only with the abdominal area. At the same time raise your right arm and left leg, while lowering your left arm and right leg. Then do the opposite; Raise your left arm and right leg, while lowering your right arm and left leg. You will have completed one repetition. Do 10 repetitions.
4. Abdominal oblique lifting leg
In lateral position, reach one hand behind the head and stretch the other arm on the floor. Raise your body and legs at the same time, working your side abs, trying to bring your elbow toward your leg. Do the exercise for 30 seconds on each side.
Stand with your feet hip-width apart and your arms at your sides. Lower into a squat position with your hands flat on the ground in front of you. Push your legs back to the push-up position and lower your chest to the ground. Return to position two, pushing both feet forward to return to a squat. Jump up and raise both hands above your head. Do 10 repetitions.
6. Leg scissors
Lie on your back on the floor. Put your arms by your sides, with your palms facing the ground. Raise your legs a few inches, keeping them straight. Move your right leg to the left and vice versa, crossing your feet. That’s a repeat. Perform between 10 and 15 repetitions.
7. Elbow-knee side plank
Get into a side plank position. With the forearm resting on the ground. Then bring the elbow, of the arm that you do not support, to the knee. Then stretch that arm over your head and leg. That’s a repeat. Do 15 reps on each side.
8. Glute Bridges
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground so your body forms a straight line from your shoulders to your knees. Pause when you’re in that position, then slowly lower your body back to the ground. Do 2 sets of 12 seconds.