How to remove sides

How to remove sides: effective methods for a toned figure

The task of removing sides on the eve of summer is relevant for many. To get rid of this problem, you need to adjust your diet and perform a series of simple exercises for several weeks. In this article we will look at the basic principles of nutrition and exercises that will help you lose your sides and achieve a toned figure.

Nutrition

Proper nutrition plays a key role in the fight against excess fat deposits in the side area. First of all, you should increase your protein intake and reduce the amount of carbohydrates. Eliminate buns, pasta, sweets and fatty foods from your diet. Instead, give preference to cereals, vegetables and fruits. Carbohydrates should not be completely eliminated, but it is better to replace light carbohydrates (for example, white bread) with complex ones (buckwheat, vegetables). It is also recommended to exclude alcoholic drinks from your diet, especially sweet cocktails and beer. Instead, you can indulge in moderate consumption of dry wine.

To speed up the process of burning fat in the side area, you can use fat burners, such as L-carnitine. L-carnitine is a natural amino acid that helps the body burn fat. It can be an effective addition to physical training and proper nutrition.

Exercises

In addition to choosing the right diet, regular exercise is an integral part of the process of reducing side volume. However, it is worth noting that not all exercises for the sides help to narrow the waist; some of them can increase the size. Therefore, it is recommended to give preference to cardio exercises such as running, cycling and stair walking. Cardio exercise helps reduce overall body fat, not just in certain areas.

Additionally, you can perform the following exercises, which are aimed at working the muscles of the sides and abdomen:

1. Torso movement: Stand straight, tighten your buttocks tightly so that your lower body becomes motionless. Use your upper body to move left and right. Make sure that the lower part remains static. Perform 3 sets of 25 reps.

2. Torso Circles: Stand as in the previous exercise, but this time move your upper body in circles. Perform 10-15 turns in each direction, then change direction.

3. Side planks: Lie on your side and support yourself on your forearms. Lift your pelvis up so that your body forms a straight line. Hold this position for 30-60 seconds, then repeat on the other side.

4. Lateral bends: Standing on straight legs, lower your arms along your body. Bend to the side, trying to reach your knee with your hand. Return to the starting position and repeat on the other side. Do 3 sets of 15-20 repetitions.

5. Bicycle Press: Lie on your back, bend your knees and lift them into the air. Alternately straighten your legs while lifting your upper body and moving your hand to the opposite knee. Repeat 3 sets of 15-20 repetitions.

These exercises will help strengthen the muscles of your sides and abdomen, which will make your waist more toned and slimmer. However, remember that to achieve visible results, you need to perform exercises regularly and combine them with proper nutrition and cardio training.

It is important to note that results vary from person to person and the time required to achieve visible progress may vary depending on your individual characteristics and level of physical activity.