If you notice excess fat in the sides and abdomen, you need to select specific physical exercises. They will help remove excess deposits in these parts of the body. Keep in mind that all exercises must be done in moderation. Strength training will not solve the problem. A gradual increase in the number of exercises will be beneficial, but again in moderation.
Instructions
Step 1
To do the first exercise, lie on your back with your legs bent at the knees. Place your arms along your body. The exercise should be performed as follows: bend your body and alternately reach your heels with your hands. This exercise is reminiscent of standing bends.
Step 2
For the second exercise, keep your body position the same. Behind your head you need to put your arms bent at the elbows. Perform the exercise as follows: lift your torso while straining your abdominal muscles. It is necessary that the elbows touch the knees. This exercise should be done slowly.
Step 3
In the third exercise, leave the starting position the same. The exercise is similar to the second only, in addition to lifting the torso, it needs to be rotated slightly in order to touch the right knee with the left elbow and vice versa. Legs must not be taken off the floor.
Step 4
To begin the next exercise, you need to lie on your left side. Bend your legs at the knees, while they should be together. Place your right hand on your right ear. The exercise is performed as follows: lift your upper body as high as possible from the floor. The oblique muscles of the abdomen will strain at the same time. Repeat the same steps on the other side only.
Step 5
Perform the fifth exercise in the same position as the previous one. You can lie down with your right hand, as it is convenient for you, and you need to put your left hand behind your head. Lift your left leg and upper body up at the same time. Then repeat the exercise for the other side.
Step 6
You will need a gymnastics board to complete the exercise. Lie on the board with your feet up. Place your left hand on your left ear, and place your right hand on your right ear. When performing the exercise, it is necessary to raise the upper body so that the right elbow touches the left knee. Exercise should be done slowly. Remember to repeat the exercise on the other side of the body.
Step 7
For the next exercise, sit on the floor and grab a weight. Lean back a little and lift your feet off the floor. Rotate your upper body so that the weight on both sides touches the floor.
Step 8
Do the next exercise while standing. Take a barbell and place it on your shoulders and neck so that it is parallel to the floor. After that, stand up straight, spread your legs shoulder-width apart and tilt to the side. The exercise must be done slowly. Alternately tilt to the right and left side.
Step 9
If you have the opportunity to practice on the horizontal bar, you can do the following exercise. It is necessary to hang on the horizontal bar. Then raise your legs to your chest (bend them at the knees). While doing this, rotate your torso slightly. Raise your knees as high as possible. Exercise should be done at a slow pace.
