Today, the majority of women have faced a problem such as extra fat on their sides and other parts of the body. This is because in today's world there is a great variety of products with harmful additives that not only disrupt metabolism but also cause obesity.
It should be understood that in order to get rid of extra fat on your sides and belly, not just exercises but special diets are needed. It is necessary to exclude wheat products, sugar-containing foods, fast carbohydrates and fats, fatty dairy products, and products containing preservatives.
You will need to warm up for 10 minutes before doing these exercises. The warm-up should be performed top-to-bottom. Special attention should be paid to the part of the body you are going to work on. There are a variety of exercises you can do to help you to tone your sides and belly and remove the fat folds as well. They require only 15 minutes of your time. You need dumbbells and 2 small towels to perform them.
#1. Pistol Squats
- Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
- In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair. Continue this downward movement until your right thigh is parallel to the floor.
- Hold for a count of one. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
#2. Hip Extension with Leg Lift
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor. Complete all the repetitions for one set before changing legs.
#3. Resistance Band Glute Kickbacks
- Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.
#6. Foam Roller Quadriceps Stretch
- Place a foam roller on the ground and lay on top of it so that the foam roller is supporting your quadriceps (upper part of the leg). Brace your upper body with your elbows.
- Make sure that the foam roller is positioned near the bottom of the muscle towards the knees but NOT on the knee. You will work your way up towards your hips from here.
- Slowly move yourself forward allowing your quadriceps to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.
#7. Foam Roller Upper Back Stretch
- Sit on the ground and place a foam roller directly behind your lower back. Bend your knees and place your arms across your chest. Bring your feet to hip-width and allow them to support you as you carefully lean back and on to the foam roller.
- Move your body down on the foam roller until it reaches your upper back. Brace your core and begin by slowly rolling your body up 2 to 3 inches.
- Pause and slowly roll the opposite way. Be sure to roll out at different levels on your upper back.
#8. Calves Stretch
- Sit on the ground and position a foam roller underneath your calves. Make sure that you begin towards the top of the muscle, near the knee.
- Place your hands behind you and lift yourself off the ground.
- Slowly move yourself forward allowing your calves to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.
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