7 Exercises to combat lateral fat that can help you get into smaller clothes
7 Exercises to combat lateral fat that can help you get into smaller clothes
The rolls may not seem like a big problem, but we must admit that they make us feel uncomfortable. Especially when summer comes and everyone who wants to get in shape starts working to transform their appearance.
Bright Side invites you to undertake a journey of dedication and hard work with yourself, which will make those machines or rolls disappear completely
1. Russian twists
Russian twists are an excellent exercise, as they can strengthen all parts of your abs.
How to do them:
Begin by sitting with your knees bent and your feet flat on the floor, with your hands facing your chest.
Lean back at a 45-degree angle to the floor and lift your feet a couple of centimeters while keeping your spine stretched and your abs contracted.
Start turning your torso to the right and bring your hands along the hip on the right side. Return to the center and then slowly turn to the left, bringing your hands along the left hip. Keep your balance with your legs and torso lifted off the floor.
Perform 20 repetitions on each side.
2. Side plates
The planks or side plates are the perfect exercises to develop strong abs.
How to do them:
Lie on your right side, with your forearm resting on the floor.
Place your left hand on your hip.
Keep your legs extended in a straight line.
The feet can be staggered for greater stability or stacked for more difficult training.
Make your core work and lift the hips of the mat.
Form a straight line from your head to your feet.
Maintain that posture for 15 to 20 seconds. Then switch to the left side and hold for another 15 or 20 seconds.
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3. Climber
Climbers are one of the best movements to help strengthen the body's core.
How to do them:
Enter the table position.
Place your hands shoulder-width apart, keeping your abs contracted and your back flat on the floor.
Pull the right knee towards your chest as far as possible.
Pull back and push your left knee inward.
Keep alternating movement with both knees.
Repeat 20 times.
4. Bicycle abs
Bicycle abs are one of the best exercises to work the abdominal area.
How to do them:
Lie on the floor and press your lower back against the floor, keeping your knees bent.
The feet should remain on the floor, and the hands placed on the head.
Lift your legs at a 90-degree angle.
Raise your head and bring your right elbow in the direction of your left knee while pulling your knee toward your head.
Stretch the other leg and keep both higher than your hips.
Turn the torso so you can touch the elbow with the opposite knee as you go up.
Use your abdominal muscles to rotate your torso and get your elbow to reach your knee.
Repeat 15 times on each side.
5. Alternating squats
Alternating squats are a great exercise for abdominal muscles.
How to do them:
Advance with the right leg and lower the body until the front knee bends at least 90 degrees.
Then, push your left foot off the floor and return to the starting position as quickly as possible.
Move forward with the other leg alternately and repeat the movement.
Perform 15 times on each leg.
6. Vertical leg crunches
Vertical leg abs help you strengthen both the lower and upper abdominal muscles.
How to do them:
Lie on your mat and place your folded hands behind your neck.
Lift your legs up, extending them perpendicular to the floor and keeping your knees slightly bent.
Keep your lower spine flat on the floor.
Begin to bend the upper part of the body, lifting the shoulder blades from the floor.
Keep your legs straight and pointing up.
Continue curving your body up using the central muscles.
Try to keep your chin up without pressing your neck.
Once your shoulder blades are off the ground, pause and hold the position for a couple of seconds.
Perform this movement 20 times.
7. Crunches with stretched arms
Crunches with stretched arms help you develop central strength and improve your posture by increasing muscle growth around the spine.
How to do them:
Lie on the mat with your knees bent and your feet flat on the floor.
Place your arms straight, stretched up from the head.
Lift your shoulder blades and head up the floor, keeping your arms close to your ears.
Hold this position for a second in the highest part of the movement
The rolls may not seem like a big problem, but we must admit that they make us feel uncomfortable. Especially when summer comes and everyone who wants to get in shape starts working to transform their appearance.
Bright Side invites you to undertake a journey of dedication and hard work with yourself, which will make those machines or rolls disappear completely
1. Russian twists
Russian twists are an excellent exercise, as they can strengthen all parts of your abs.
How to do them:
Begin by sitting with your knees bent and your feet flat on the floor, with your hands facing your chest.
Lean back at a 45-degree angle to the floor and lift your feet a couple of centimeters while keeping your spine stretched and your abs contracted.
Start turning your torso to the right and bring your hands along the hip on the right side. Return to the center and then slowly turn to the left, bringing your hands along the left hip. Keep your balance with your legs and torso lifted off the floor.
Perform 20 repetitions on each side.
2. Side plates
The planks or side plates are the perfect exercises to develop strong abs.
How to do them:
Lie on your right side, with your forearm resting on the floor.
Place your left hand on your hip.
Keep your legs extended in a straight line.
The feet can be staggered for greater stability or stacked for more difficult training.
Make your core work and lift the hips of the mat.
Form a straight line from your head to your feet.
Maintain that posture for 15 to 20 seconds. Then switch to the left side and hold for another 15 or 20 seconds.
Weight Loss Secrets Revealed Ebook Free
3. Climber
Climbers are one of the best movements to help strengthen the body's core.
How to do them:
Enter the table position.
Place your hands shoulder-width apart, keeping your abs contracted and your back flat on the floor.
Pull the right knee towards your chest as far as possible.
Pull back and push your left knee inward.
Keep alternating movement with both knees.
Repeat 20 times.
4. Bicycle abs
Bicycle abs are one of the best exercises to work the abdominal area.
How to do them:
Lie on the floor and press your lower back against the floor, keeping your knees bent.
The feet should remain on the floor, and the hands placed on the head.
Lift your legs at a 90-degree angle.
Raise your head and bring your right elbow in the direction of your left knee while pulling your knee toward your head.
Stretch the other leg and keep both higher than your hips.
Turn the torso so you can touch the elbow with the opposite knee as you go up.
Use your abdominal muscles to rotate your torso and get your elbow to reach your knee.
Repeat 15 times on each side.
5. Alternating squats
Alternating squats are a great exercise for abdominal muscles.
How to do them:
Advance with the right leg and lower the body until the front knee bends at least 90 degrees.
Then, push your left foot off the floor and return to the starting position as quickly as possible.
Move forward with the other leg alternately and repeat the movement.
Perform 15 times on each leg.
6. Vertical leg crunches
Vertical leg abs help you strengthen both the lower and upper abdominal muscles.
How to do them:
Lie on your mat and place your folded hands behind your neck.
Lift your legs up, extending them perpendicular to the floor and keeping your knees slightly bent.
Keep your lower spine flat on the floor.
Begin to bend the upper part of the body, lifting the shoulder blades from the floor.
Keep your legs straight and pointing up.
Continue curving your body up using the central muscles.
Try to keep your chin up without pressing your neck.
Once your shoulder blades are off the ground, pause and hold the position for a couple of seconds.
Perform this movement 20 times.
7. Crunches with stretched arms
Crunches with stretched arms help you develop central strength and improve your posture by increasing muscle growth around the spine.
How to do them:
Lie on the mat with your knees bent and your feet flat on the floor.
Place your arms straight, stretched up from the head.
Lift your shoulder blades and head up the floor, keeping your arms close to your ears.
Hold this position for a second in the highest part of the movement
7 Exercises to combat lateral fat that can help you get into smaller clothes
Reviewed by ..
on
January 15, 2020
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Reviewed by ..
on
January 15, 2020
Rating:
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