In today’s article, we present you a solution to quickly and effectively resolve waist obesity, that is, the fat accumulated around the waist. Even if you wear appropriate clothing to conceal this unwanted phenomenon, it still comes to light.
Many people want to know how to lose the “love handles” around the stomach. Of course, the first condition for this is a healthy and moderate diet. Cardiovascular exercises will help you reduce fatty tissue throughout the body.
While it’s impossible to remove weight from certain parts of your body with specific exercises, you can strengthen those areas, and if you lose overall body weight/fat, those areas will look more toned.
With that 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 on your way to losing side fat.
1. Russian twist
You will need a medicine ball (as in the picture) or some dumbbells.
Sit on the floor, lift your feet off the ground and lean your back slightly. The point is to keep your balance in this position.
With your arms extended forward, turn to one side of your body and then to the other.
A full turn is a turn to the left, then a turn to the right.
To make it more difficult, you can do it with a medicine ball.
Repeat this exercise 10 times.
2. Side plank
First, you need to lie on your right side with your legs extended and your feet and hips resting on the floor on top of each other.
Next, your right elbow should be directly under your shoulder, as shown in the illustration, and then contract your core muscles and lift your hips and knees off the floor.
You need to hold for as long as you can. Then return to the starting position. Then do the other side and repeat.
3. Pilates Swimming
You need to lie face down with your legs straight and together.
Stretch your arms straight above your head.
Next, contract your abdominal muscles, and try to support yourself only with your 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 have completed one repetition.
Do 10 repetitions.
4. Oblique abdominal raising leg
In a side position, place one hand behind your head and stretch the other arm on the floor.
Lift your body and legs at the same time, so that you work your lateral abdominal muscles, trying to bring your elbow towards your leg.
Do the exercise for 30 seconds on each side.
5. Burpees
Stand with your feet hip-width apart and your arms at your sides.
Lower yourself into a squat position with your hands flat on the floor in front of you.
Push your legs back into a push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to a squat position.
Jump up and raise both hands overhead.
Do 10 reps.
6. Leg scissors
Lie on your back on the floor. Put your arms at your sides, palms facing the floor.
Lift your legs a few inches, keeping them straight.
Move your right leg to the left and vice versa, making sure your feet are crossed. That’s one repetition.
Do 10 to 15 repetitions.
7. Elbow-knee side plank
Get into a side plank position. With your forearm flat on the floor,
bring the elbow of your non-supporting arm up to your knee. Then, extend that arm over your head and leg. That’s one rep.
Do 15 reps on each side.
8. Glute bridges
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause once you’re in this position, then slowly lower your body back to the floor.
Do 2 sets of 12 seconds.
