How to remove the sides in 10 minutes a day. Easy yet effective interval training

How to remove the sides in 10 minutes

All you need is a rug.

We really want to have a beautiful and toned belly and a thin waist, but the sides, as always, spoil everything. This is one of the most problematic areas to work with. We will not reveal anything new to you, but we will remind you that the key to a beautiful figure is a healthy and balanced diet and regular exercise. In the meantime, we suggest you try an effective set of exercises to work out this zone. You only need 10 minutes.

Ekaterina Kononova” title=”Ekaterina Kononova“/>

fitness trainer, master of sports in fitness and bodybuilding

The workout will be interval: 45 seconds of work and 15 seconds of rest. We do each exercise twice.

Side bends with leg swing to the side

Execution technique

  • Feet shoulder-width apart, right leg slightly bent at the knee, we will work with the left. We put our hands on the back of the head, elbows look to the sides.
  • Raise the straight left leg to the side as you exhale. We tilt the body so that the elbow touches the thigh.
  • We do an exercise in dynamics.

We perform 45 seconds, then we rest for 15 seconds. We repeat on the other leg.

Photo: www.istockphoto.com

Sliding slopes

Execution technique

  • Feet shoulder-width apart, right hand on the back of the head, elbow looking to the side. The left one rests on the left thigh.
  • We lean to the left, the left hand slides down the thigh.
  • Then we get up and on the exhale we push the right elbow to the right, with the body we reach for the elbow.
  • We do the exercise slowly.

We perform 45 seconds, then we rest for 15 seconds. We repeat on the other side.

Photo: www.istockphoto.com

Diagonal squats

Execution technique

  • We kneel down, stretch our hands into the lock in front of us, palms forward.
  • We sit diagonally on the left side, hands stretch forward.
  • Alternate left and right sides. Don’t rest between repetitions.

We do two sets of 45 seconds. Rest – 15 seconds.

See more side exercises here.



How to quickly remove the sides at home?  Effective exercises for the side press
How to quickly remove the sides at home? Effective exercises for the side press

Bicycle with kick up

Execution technique

  • We lay down on the mat, hands on the back of the head. Legs off the floor and bent at the knees.
  • We do twisting, bend the left leg and pull it to the right elbow. We linger at this point.
  • Immediately we swing up with a straight right leg and lower it to its original position.
  • We repeat the movements on the left side.

We do two sets of 45 seconds. Rest – 15 seconds.

The workout is over. See the video for a detailed technique.

If you want to learn more about how to remove side creases, read this article.



How to reduce wrinkles on the sides?  One workout is not enough
How to reduce wrinkles on the sides? One workout is not enough

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