How can I remove the sides on the waist

Body fat especially on the flanks, are present in almost all women, but take them not just. A good result without effort to reach it is impossible, therefore, to make the waist thinner, the issue should be approached comprehensively. Remove excess fat consider using specifically designed exercises and a balanced diet.

How to remove Boca with exercise

Now fashion rounded buttocks and hips but wide waist and a large belly are considered problem areas for girls. There are specific exercises to remove Boca in the home, and how fast the result depends on the initial volume and effort. The best time to charge – morning, because the body intensely burns fat on an empty stomach. So, effective exercises for slimming the abdomen and back:

  1. The twists and turns. Feet wide, knees and elbows slightly bend, hands at chest level pull in front of him. Take turns (slow) right, then left. In the center make a second pause. Feel the tension of the lateral muscles. Do exercises for the sides slowly 15 times, then 20 times fast.
  2. Strap and polyplank. Kneel in the floor put your hands. Strain and press down on the bent arms, which should be located under the shoulder joints. Moving into the bar, straighten legs, hold for 8 accounts, then go back. Repeat 5 times.
  3. Vacuum. Sitting or lying on your back, take a deep breath with your nose. Then all the pent-up air in your lungs exhale, holding the breath. During exhalation strongly pull your stomach, hold as long as possible. Repeat 10 times.

Girl doing exercise Strap

How to remove belly and flanks with bodyflex

Effective exercises for weight loss laterally is in gymnastics bodyflex. Its main direction is proper breathing, which improves metabolic processes. In addition to solving the problem of how to remove the sides at the waist, with bodyflex you will improve the skin condition, remove the tension. Full gymnastics consists of a set of training. If you have other parts of the body no problem, then do exercises for slim waist:

  1. A pair of scissors. Lie on your back with both legs lift up 45 degrees. Execute the movements, reminiscent of the work of scissors 1-2 minutes.
  2. Press. Lie on your back, bend your knees, feet spread to the sides. Straighten arms forward, lifting the torso to 45 degrees 20 times.
  3. Stretching. Lie on your right side, bend your knees. The hand that is on top, try to get a fifth top of the foot. Do each side 15 times.

Girl doing exercise Scissors

How to remove fat from the sides with wrap

Exercises for the waist and sides with a Hoop can help to remove fat without going to gym, as well as improve blood circulation in the buttocks, hips, waist, which promotes weight loss. Regular exercise (20 minutes/day) in a month you can get rid of 4 cm in the waist. Simple exercises for belly and sides at home:

  1. Classical movements. Stand straight with feet slightly apart. Follow the circular movements of the waist and set the rotation of the Hoop by releasing it. Gear up, put your hands up, straining a press. Alternate the direction of the Hoop.
  2. Fat burner. Perform classical motion, straining the muscles of the abdomen. Then alternately do lunges legs back. Keep your balance, keep your back straight.
  3. Rotation with one leg. Start with classical spins. Slowly raise one leg. With your hands try to keep balance, connecting different muscle groups. Change the leg.

Remove the sides of the massage

Exercise for weight loss useful to combine with massage. If men or women can not pay for professional sessions, it is quite possible to implement them independently. During self-massage impact is performed on the entire abdomen. Used rubbing, effleurage, stroking. How to remove Boca in the home with self-massage:

  1. Moisten with oil the skin of the waist. Lie on your back and bend your knees.
  2. Pat the sides to warm up the skin. Get ready for action.
  3. Do circular strokes, gradually increasing the intensity of the movements. Downwards massage the sides of your fingers.
  4. Pat deposits from the sides to the center. Pull the fat fold down the opposite hand and knead it intensively. Do the same on the other side. After the session a few minutes rest.

Girl making self-massage of the abdomen

How to remove fat from the abdomen and sides of the proper nutrition

In the short term to reduce waist size is possible, if you do daily exercises regularly and eat right. Every day in a woman’s body should receive no more than 1500 calories. How do you remove the sides on the waist? Refrain from foods that cause bloating:

  • wheat;
  • sugar;
  • cabbage;
  • bean;
  • yeast;
  • milk;
  • carbonated beverages;
  • alcohol.

Then you should learn the basic principles of rational nutrition. These include a full Breakfast (best porridge and yogurt), dinner 18.00 , reduced portions, the application meals. Every day you should drink at least 1.5 liters of plain water. How to get rid of the sides on the waist with the help of food? Preference should be given to:

  • the seaweed;
  • salad, parsley, dill;
  • cauliflower;
  • zucchini;
  • fruit;
  • oats;
  • barley;
  • buckwheat;
  • brown rice.

Seaweed in the dish

How to install Boca on fasting days

Tighten the waist and to lose weight easily using fasting days. How to remove the side to the waist girl without a strict diet and difficult exercise? Once a week you need to abandon the usual food. Fasting can help to cleanse the body of toxins, which leads to further improved metabolism. Types of one-day diets, there are many. How to quickly remove belly and flanks:

  1. Kefir discharge day. Fits all, who are not allergic to dairy products. A day drink 2-3 litres of water and 1.5 liters of low-fat yogurt.
  2. Buckwheat fasting day. Helps to clean the digestive tract from slagging. 250 g of buckwheat, pour boiling water (350 ml) overnight. The next day, divide the amount of oatmeal in 6 servings and eat after equal intervals of time.
  3. Unloading on apples. During the day eat 1. 5 kg of apples and drink green tea, in addition to 1.5 l of water. Allowed to consume herbal teas in unlimited quantities.

Video: what exercises should I do to remove belly and flanks


Larissa, 29 years

Exercises from the sides at the waist make for six months a week three times. The result is impressive – over 6 months, the parties have become slender as it was before birth. Continue to do exercises to avoid losing shape. More effectively to lose weight in other places would help the diet but with my job, 12 hours in the office to eat right is impossible.

Svetlana, 37 years

To make the waist smaller can only diet. No wraps and exercise on the side will not help if you do not change the diet. In my case, came to the aid of the Atkins diet, which consists of two phases. Nothing to calculate and fast. Two weeks left of 5 kg, and the waist is also reduced. Now adhere to the same style of food and do not gain weight.

Tatiana, 33 years

To come up with new in order to lose weight in your waist, it is not necessary. Long-forgotten «mill» and bends with dumbbells in the morning will lead to normal shape in a few weeks. You can twist the Hoop instead of charging, but my apartment does not hold a spinning hula-Hoop. To pump the lower part of the press, it is necessary to lift the upper body from prone position.

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