Effective exercises for the sides that you can do at home – tips and advice

Probably many of you have wondered how to effectively and quickly get rid of sides, i.e. excess fat that hangs unsightly over your pants. This problem is faced not only by women, but also more and more often by men. In addition to a well-balanced diet, physical activity is very important, which will be enriched with the four effective exercises for the sides listed below.

Exercises for the sides – how to do them?

Exercises for the bacon are the perfect way to accelerate fat burning in the problematic part of the body while losing weight. Each exercise will be effective if it is performed systematically and with increasing repetitions or changing weights. Training to reduce the sides should consist of exercises that will increase blood pressure and strengthen the abdominal and hip muscles.

Bacon exercises should be done at least three times a week. Initially, training should consist of three series, where each exercise should be performed for 30 seconds with 10-second breaks between each series.

In order to burn fat effectively, the bacon exercises must be done at a fast and even pace. While performing the exercises for the sides, the pulse should remain in the range from 120 to 140. With the passage of time, the exercises for the sides should be performed in increased number of repetitions with shorter intervals between the sets.

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Exercises for the sides – scissors

The most popular exercise for the sides is scissors. There are two most common types of scissors that you can alternate to get rid of the sides.

The first that you can use as a sideways exercise is vertical scissors. They are performed lying down, tightening the abdominal muscles, lifting the legs slightly above the ground, swinging them alternately up and down.

Horizontal scissors are performed in the same position, but you swing your legs horizontally – to the left and right.

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Exercises for the sides – an oblique board

Lie on the left side of your body with your right leg over your left leg and your left forearm on the ground with your elbow under your arm. Straighten your spine and push off the ground so that your body is supported by your left hand and foot. Your body should form a straight line from head to toe making an angle of approximately 45 degrees with the ground.

Raise your right arm towards the ceiling without lowering your hips. Beginners can keep their knees on the ground in a slightly bent position. To make this sideboard exercise more advanced, lift your right leg up and down while holding the side plank, keeping the rest of your body in this straight line from head to toe. Hold a light dumbbell in your right hand to make it more difficult. Repeat on the other side of the body.

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Exercises for the sides – a push-up with a twist

Another effective exercise for the sides is the twist push-up, also known as the twist plank. You may find this exercise difficult to do at first, but it will get easier over time.

At the beginning, you should take the position of the so-called the boards, leaning on the elbows, and place the forearms parallel to the ground. The body must be taut and kept in a straight line. After the correct starting position, we raise the right hand and the left hand once, twisting the whole body at the same time.

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Exercise for the sides – side crunches

Another exercise for the sides, which should enrich the training, are the so-called side crunches. Side crunches are a slight modification of traditional crunches.

We perform them in the supine position with the legs slightly bent at the knees, joined together and placed sideways on the ground. Place your hands behind your head or cross your chest and use your abdominal muscles to lift your upper body upwards.

To enhance the effect of this exercise on the sides, you can use a load of about 2 to 3 kg, which you will hold while lifting over the head or against the chest.

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Exercises for the sides – lunges

Begin this exercise for the sides from a standing position. Place your hands on your hips with your feet wide apart. Turn your right foot so that it points to your right side. Bend your right knee and lower body to a lunge position: the knee should be bent at a 45-degree angle and should not protrude beyond your ankle, the left leg is stretched out behind you.

Bend your right elbow and rest it on your right thigh, twisting your torso to the left side, keeping your head in line with your spine and also facing to the left. Raise your left hand above your head with your palm facing the floor and stretch it along your left ear to feel the extension of the entire left side.. To increase the difficulty, place your right hand on the block or all the way down instead of leaning on your knee. Hold for 30 to 45 seconds, and then switch sides.

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Exercises for the sides – ball

Bacon exercises can be performed with a variety of sports equipment, including a ball, such as a medicine ball. One of these sideways exercises is called a standing twist. This exercise strengthens the abdominal muscles, including oblique muscles, to keep the spine stable.

How to do this exercise for the sides? Now, hold a medicine ball or weight at chest level and adopt an athletic posture: feet hip-width apart, knees slightly bent, and keep your spine fairly stable. Extend your arms straight in front of you, keeping your elbows slightly bent. From this position, slowly turn your torso 90 degrees to one side and then the other, keeping your arms parallel to the ground, hip level, and forward while moving.

Another exercise for the sides using a medicine ball is a throw with a medicine ball in a sitting position. This exercise is designed to strengthen the oblique muscles of the abdomen. This exercise can be done with your partner standing a short distance from your feet. Lie on your back on the floor in a seated position, bend your knees and place your feet flat on the floor, keeping the medicine ball on the ground in line with your head.

Keeping your arms above your head, sit down quickly and throw the ball to your partner. Your partner should immediately return the ball and then divert the move. Once this is mastered, ask your partner to throw the ball off-center both ways to train your spine’s lateral stability. If you don’t have a partner you can bounce the ball off the wall instead, but be prepared for a quick bounce.

Another exercise for the sides is swinging a medicine ball. Stand with your right leg forward and your feet slightly wider than your hips apart. Hold the medicine ball in your hands and lift it to the right so that it is slightly higher than shoulder height and stretched diagonally from the body. Keep your head and shoulders straight ahead. Then move the medicine ball towards your left hip in a smooth motion. Then lift it back to the starting position. Increase your speed to feel your oblique muscles engage. Repeat for a total of 30 to 45 seconds, then change sides.

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Exercises for the sides – jumping jacks

The last and easiest exercise for sideburns is jumping jacks. This exercise is known to anyone who did not skip the gym during their school years.

This exercise consists of performing vigorous jumps, during which we simultaneously raise our hands and bring them together over the head, and perform sideways legs. After making these movements, we return to the starting position, repeating this activity without pauses.

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