How to remove sides: the most effective exercises for the waist

The long New Year's weekend is finally coming to an end, and many of us are starting to feel guilty about what we ate. If you have already started counting the number of kilograms you have gained and you want to get rid of excess fat around the waist, then you have come to the right place. In this article we will tell you about the most effective waist exercises that will help you get rid of your sides.

Scientists say that the attractiveness of a woman’s body to men does not depend on overall slimness, but on the proportionality and ratio of waist and hip volumes. Studying the physical parameters of beauty pageant winners, American psychologists found that a waist-to-hip ratio of 0.7, even with large women, subconsciously evokes sexual desire in men.

Waist size is largely determined by heredity, but there are special exercises that can help remove the sides and make the waist more expressive. In addition, to achieve visible results, you must follow three simple rules regarding nutrition: less flour and sweets, no carbonated drinks and more fiber.

The most effective exercises to remove the sides are all kinds of bending and twisting. Let's look at two ideal sets of exercises: for a quick workout and for a full workout.

1. 5-minute complex for the waist from the Frenchwoman Valerie Turpin.

This complex may seem very easy at first glance, but its effectiveness is guaranteed. To achieve visible results, it must be performed every morning.

1. Side bends. Stand straight, feet shoulder-width apart, hands on your waist. Bend to the right, then to the left, performing 20 repetitions on each side.
2. Twisting. Sit on the floor, bend your knees, feet on the floor, hands behind your head. Raise your body and twist to the right, then to the left, performing 20 repetitions on each side.
3. Half squats. Stand straight, feet shoulder-width apart, arms along your body. Squat down without lifting your heels off the floor, then return to the starting position. Perform 20 repetitions.

2. Complete interval training for the waist.

If you have the time and desire, then you can do a full workout for waist training. It will be more intense and effective, but it will also require more time and effort.

1. Plank. Lie on the floor, lower your elbows to the floor, bend your arms at the elbows. Raise your body, keeping your body in line. Hold the pose for 30 seconds, then rest for 10 seconds and repeat 3 more times.
2. Side bars. Lie on your side, lower your elbow to the floor, bend your arm at the elbow. Raise your body, keeping your body in line. Hold the pose for 30 seconds, then rest for 10 seconds and repeat 3 more times on each side.
3. Side bends with dumbbells. Take dumbbells in your hands, stand straight, feet shoulder-width apart. Bend to the right, lowering the dumbbells down, then return to the starting position. Repeat the exercise on the left side. Perform 15 repetitions on each side.
4. Fitball crunches. Sit on a fitball with your hands behind your head. Raise your body and twist to the right, then to the left, performing 20 repetitions on each side.
5. Side bends with dumbbells. Take dumbbells in your hands, stand straight, feet shoulder-width apart. Bend to the right, touching the dumbbells to the floor, then return to the starting position. Repeat the exercise on the left side. Perform 15 repetitions on each side.

Don't forget that regularity and perseverance are key factors in achieving the desired results. Choose a set of exercises that you like best, or a combination of different exercises, and do it regularly. Combined with proper nutrition and a healthy lifestyle, these exercises will help you trim your sides and make your waist more prominent. Get started today and you'll see results in just a few weeks. Follow our news on social networks to receive more useful information about a healthy lifestyle.