We share home workouts and diet rules.
Working on your waist is not easy, but if you are willing to put in the effort and change your diet, you will see results in a short time.
In this resource, you will find weight loss exercises that you can do at home, as well as diet tips. Try to exercise regularly (3-4 times a week) and stick to a balanced diet – this will help you lose weight faster and stay healthy.
How to Lose Fat on the Sides: 10 Effective Exercises
Training with this pattern: 45 seconds of work, 15 seconds of rest (or 30 seconds of work, 30 seconds of rest if you are not ready for heavy loads). In total, you will do both methods for 20 minutes per set: 2 rounds of each method, 10 exercises per round. Between circles and paths – rest for 60 seconds. This workout lasts 45 minutes.
Jump with arms and legs extended
Stand straight with your legs and arms crossed over your body. On an inhale, jump up, spreading your legs slightly wider than shoulder-width apart, and raise your arms above your head (so that your arms are slightly bent at the elbows). As you exhale, return to the starting position. The movements of the arms and legs should be synchronized. Repeat several times.
High-waisted running
Stand straight, lift your right leg, bend your knee, move your right arm behind you, and bend your left arm at the elbow to chest level. Begin running in place, alternating arm and leg positions. Raise your hips as high as possible.
Go horizontal
Get into a plank position with your arms straight, hands shoulder-width apart. Draw your right knee toward your chest, then jump and switch legs to draw your left knee toward your chest. Repeat this movement as if you were running.
Side plank
Lie on your side, holding onto your hands and toes. Lift your pelvis off the floor, tighten your abdominal and buttock muscles, then lower your pelvis to the floor, trying not to touch it. Repeat several times.
Side Plank Twist
Come into a Side Plank, resting on the palms of your hands and the sides of your feet. Your body should form a straight line with your non-stretched arm. Raise your hand between your supporting arm and your chest, then twist your body, returning to the starting position. Repeat several times.
Leg-Leg Plank Sit-Up
Sit flat with your arms straight. Pull your left leg towards your right hand, and your right leg towards your left hand.
Side Lunges
Lie on your right side with your arm and leg at your side. Lift your torso off the floor in a straight line, and bend your left arm at the elbow and point it upwards. Bend your left leg at the knee and pull your left hand to your elbow, applying pressure. On the second round, repeat the exercise on the left side.
Plank Angle
Sit on the floor with your hands on the floor. Rotate your body at the waist and then move your hips and buttocks to the left and right. Lower your pelvis to the floor, trying not to touch it. Knee Extension Sit-ups
Lie on your back with your arms bent at the elbows and your palms above your head. Bring your left knee to your right elbow and your right knee to your left elbow.
Bring your knees to your elbows so that they are crossed
Stand straight with your feet shoulder-width apart. Bring your left knee to your right elbow and your right knee to your left elbow.