Fat deposits spoil the life of both women and men. And if they appear on the sides, you have to carefully select clothes to hide them from others. But not everyone likes to hide their body, so it is best to get rid of the sides, and enjoy the selection of wardrobe without fear of showing too much.
Instructions
Step 1
Change your diet. In order for the sides to become smaller, you will have to work on your diet. Replace fatty and sugary foods with fresh vegetables, fruits, baked meats, and chicken breast. Eat less fat, which in a couple of weeks will affect the reduction of sides. Of course, white bread and sweets will not contribute to weight loss, but coarse bread and dark chocolate are. Just do not get carried away with a large amount of the latter, take a little of it.
Step 2
Do bends. Stand straight, spread your legs slightly wider than your shoulders, rest your hands on your sides. As you exhale, bend to the left, while pulling your right hand in the same direction, holding it above your head. The left hand at this time goes to the right side at the level of the pelvis. Change the side of the slope. Take your time with the exercise, let the muscles feel the tension.
Step 3
Add weight. Perform inclines, but with dumbbells. You will need shells of light weight (about one to two kilograms). This will add stress, which will lead to faster results.
Step 4
Twist the hoop. Purchase it from a sporting goods store. Hoops are of different types: ordinary, heavier, with bulges on the inner surface for a better effect on adipose tissue. It's up to you to choose. You need to spin the hoop for at least forty minutes a day. At the same time, you can watch your favorite TV series or movie. In the first two weeks, you may experience bruises, you should not be afraid, they will disappear in a few days.
Step 5
Pump your oblique abdominal muscles. They are responsible for the formation of the waist, so exercises on them will help tighten the sides. Lie on the floor, bend your knees, put your hands behind your head. Raise the body, while touching the opposite knee with your right elbow. Then go down and repeat, but with your left elbow to your right knee.
