High Body Fat But Side Abdominal Laxity, A Group of Side Abdominal Exercises to Firm Waist and Sides

The abdomen and waist are easily prone to fat accumulation. When we gain a little weight, the waist and abdomen will react the fastest and become thicker, but when we want to lose weight from the waist and abdomen, it is not just about reducing fat. As the body fat percentage changes from high to low, the waist and abdomen fat will not necessarily become firm and tight, and after successful fat reduction, we all hope to have a flat abdomen and slender waist circumference, instead of loose skin.

When we realize the need for fat reduction, we should consciously incorporate shaping exercises. Even in the early stages of fat reduction, we don't need to consider plasticity too much, but as the initial results of fat reduction appear, shaping training should be gradually incorporated into the fat reduction plan because we want more than just weight loss, but also a firm and tight body, and for the waist and abdomen, this is equally important. For those with a large initial weight base, if there is no waist and abdomen training during fat reduction, it will lead to loose skin on the sides of the waist and abdomen after successful fat reduction.

In order to make the skin of the waist and abdomen follow the speed of fat reduction, we first need to slow down the fat reduction speed appropriately, and second, we need to appropriately incorporate regular waist and abdomen training. In the waist and abdomen training, in addition to conventional abdominal exercises, we also need to pay attention to the training of the sides of the waist and abdomen, because this can help us tighten the skin on the sides of the waist and abdomen, so that we can have a slender waist circumference after successful fat reduction.

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Therefore, the following group of exercises for waist and abdomen sides, we need to incorporate these exercises into conventional abdominal training or arrange a certain amount of time to conduct targeted training.

Exercise one: Hip rotation to the left and right (20 times)

• Bend down, arms at shoulder level, elbows bent, legs extended backward, feet extended
• Maintain a straight back, turn the hip to one side to the top of the movement, pause slightly before returning to the original position, then turn to the other side
• Slow down the speed appropriately, complete the movement with a uniform rhythm

Exercise two: Oblique abdominal curl to touch feet (20 times)

• Lie on your back, lower back on the ground, shoulders off the ground, neck fixed, arms at both sides of the body, legs bent and together, feet flat on the ground
• Maintain the lower back not leaving the ground, keep the neck fixed, bend to the side, try to touch the same side foot with the hand
• Pause slightly at the top, slowly return

Exercise three: Knee lift to the diagonal (20 times)

• Bend down, arms extended at shoulder level to support the body, elbows slightly bent, legs extended backward, feet extended
• Maintain a straight back, raise the knee to the side to extend, pause slightly at the top of the movement, squeeze the abdomen, then slowly return
• Complete one side of the movement and then complete the other side
• Throughout the movement process, try to keep the body stable, do not shake excessively

Exercise four: Russian twists (20 times)

• Sitting position, legs bent and together, feet off the ground, upper body slightly leaning back, hands clenched in front of the body, only the upper part of the torso supports the body
• Maintain stability, rotate the shoulders to one side to turn the body, while the arms move with the shoulders
• Pay attention to maintain stability during the movement, if it is difficult for the feet to leave the ground, start with the feet flat on the ground

Exercise five: Side support with rotation (20 times each side)

• Side support, bent arms at shoulder level to support the body, upper arms extended outwards, legs together and straight
• The upper side body is side supported, try to keep the lower body fixed, rotate the upper side body forward and down, while the upper arm goes under the body
• Pause slightly at the top, return
• Complete the expected number of times on one side and then perform the other side

Author: Ten Month Knows

@Head Tian Yong Sheng

@Ai Kang Guo Bin

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