How to remove the stomach and sides, what will help and what is useless for weight loss. These simple rules for ordinary people will help to achieve the desired results with their correct systematic implementation.

And the sides that spoil the figure. Many are interested in the question of whether it is possible to remove the stomach and sides in a week, and how to do it correctly.

The process of effective weight loss depends on the number of extra pounds and the intensity of training, so you should not expect great results from such a short period.

Common myths

Very often on the Internet you can find various ways to reduce weight, which promise results in a few days. At the same time, the lost kilograms do not return and go away in large quantities.

It should be noted the myths with which you can remove all the flaws of the figure:

In order to remove problem areas on the body, you should take a comprehensive approach to solving the problems that have arisen.

Diet for slimming belly

In order to reduce the volume of the sides, remove the sagging belly, you should first of all observe and eliminate all harmful foods.

Foods are introduced into the diet that have the ability to break down body fat, turn them into energy, which is necessary for the functioning of the body and performing special exercises.

Power features:

The following foods should be present in the diet to help reduce excess weight:

• Legumes are a source of slow carbohydrates.
• Whole grain cereals - contribute to rapid satiety and contain a large amount of slow carbohydrates.
• lean grade.
• Chicken and turkey meat, to saturate the body with protein.
• Low-fat fermented milk products - improve the functioning of the stomach, help break down body fat.
• Raw fruits and vegetables.

The following foods should be completely excluded from the diet:

Eating a healthy type of food helps to start all the natural processes of the body and adjust the digestive system. Due to this, there is a decrease in the deposits of slags and toxins.

Fat deposits under the influence of increased metabolism begin the process of splitting into separate particles, some of which are converted into energy, the rest of the particles are excreted from the body naturally.

It has the following properties:

• Accelerates metabolism
• Burns body fat
• Reduces weight
• Lose weight even with minimal physical activity
• Helps to reduce weight in cardiovascular disease

Air and sleep

For the natural process of burning fat in the body, proper sleep should be observed, which will prevent the exhaustion of the body and the failure of the internal organs.

In order to create a beautiful waist, you should follow the following tips:

• Closely monitor the food that is in the diet, give preference to raw vegetables and fruits.
• Learn to draw in your belly
• Do sports daily
• Take outdoor walks
• Get a hoop
• Take a contrast shower every morning, which promotes better metabolism and burns body fat.

By following simple tips, you can achieve the desired results without causing damage to health.

Eliminate the sides in one week is only possible in cases of small accumulations of fat. For other cases, a longer time to work on the abdomen and sides follows. Since such places are the most problematic and poorly amenable to the training process.

Many women strive for a perfect waist without sides and a flat stomach. But not everyone chooses the right path to the goal, so the result is not the best. It should be remembered that without physical activity it is impossible to solve the issue of problem areas of the body. About effective exercises for the correction of the abdomen, sides, as well as the conditions under which they will work in full, read on.

Several muscles are responsible for the condition of the abdomen and the lateral surfaces of the lower body, namely the rectus, transverse and oblique external and internal. Therefore, if you want to form a toned torso, you need to use all of the listed muscles. To remove the stomach and sides, the exercises must be performed together with the following conditions:

• regularity of classes (at least 4 times a week), while the duration of each of them is at least an hour;
• in the presence of an impressive body fat, cardio training in the gym is mandatory, or jogging, aerobics, which are capable of accelerating metabolism as aerobic loads;
• special exercises can be both dynamic and static. They are performed with different amplitudes, but the pace should be slow or medium, so that the contraction processes in the muscles take place fully and the state of “overtraining” does not arise;
• the compiled set of exercises should consistently work out all the muscles in problem areas, so you can not perform two exercises in a row on the same muscles;
• cyclicity is important, the essence of which is 6-10 repetitions of each exercise in 2-4 sets;
• dieting is a prerequisite so that the body spends the energy generated during training not on digesting food, but on burning abdominal fat and building muscles.

It is worth immediately answering the question of where it is better to train - in the gym or at home. It doesn't really matter, especially at first. At home, you can perform no less effective exercises, especially if you have at least a couple of items from auxiliary equipment (gymnastic stick, waist disc, fitball, dumbbell, hoop or hula hoop, horizontal bar, press roller).

What exercises to remove the sides

Answering the question of what exercises to remove the sides, it is worth saying that all actions performed for this purpose will be based on twisting and tilting movements to the right and left. Consider the following examples.

How to remove the sides at the waist

In order to remove the sides at the waist as quickly as possible, you should connect classes on the gymnastic disk and breathing techniques (you can use bodyflex) to the exercises and recommendations listed above.

With the help of a disk, twisting of the body is performed, during which it is possible to enhance the development of muscles, if you take dumbbells in your hands or put on weights (0.5-1 kg each).

Strengthening the effect of "melting" the sides can be achieved with a massage, which is desirable to carry out immediately after training. It is worth giving preference to methods for combating cellulite - canned and honey.

How to remove the stomach and sides in a week

The above gives an understanding that it takes time to solve the problem referred to in the article. But what if there is one week left before an important event?

Subject to daily training for seven days, you can count on a loss of waist circumference of up to 7-8 cm, if required, and the manifestation of a clear outline of the figure. Most likely, the result will be the result of losing weight on the lateral surfaces of the body, but not the abdomen, since the external oblique muscle is included in the work faster than the others.

When thinking about how to remove the stomach and sides in a week, focus on dynamic exercises. Running, dancing, exercising on an elliptical trainer will help you quickly burn excess fat, due to which there will be a loss of centimeters.

Perform each static exercise in which the abdominal muscles work while controlling your breathing. Movements should begin on inhalation, and end on exhalation. Variants of the so-called cross-breathing are possible, when everything is done the other way around. For example, while pumping the press, exhaling when lifting the torso will allow the muscles of the upper part of the press to do a lot more work.

Breath control will increase fat oxidation, causing lipids to be broken down to release bound water. But despite this, do not forget about the drinking regime (at least 2 liters of clean water per day), because otherwise the body will retain water formed from fat, causing intoxication and swelling.

Remove sides in a week at home

To remove the sides at home in a week, follow all the tips above and perform the exercises listed earlier. In addition to the disk for the waist, use the hula hoop.

Anti-cellulite massage, peelings, body wraps using compounds with stimulating ingredients such as sea salt, seaweed, ginseng extracts, cayenne pepper and coffee not only stimulate blood circulation and lymphatic drainage of the problem area, but also tone the skin.

1-2 fasting days will not be superfluous, in which only water can be consumed.

How to remove the stomach and sides video

In addition to the article - a video on how to remove the stomach and sides.

I wonder if there is a person in the world who would not be annoyed by fat, brazenly standing out in the abdomen and sides, as soon as you decide to emphasize your even very thin figure with tight trousers.

People who have come to terms with obesity may not have questions on this issue, but, however, both thin and dense people dream of removing their stomach and sides, which look so ugly with tight-fitting clothes.

How to remove the stomach and sides: first, find out the causes of the appearance!

Is fat on the abdomen and sides as safe for health as it seems to their owners. Why do many fat women have no idea that the cause of their diseased heart, diabetes, asthma was originally deposits on the stomach. There can be many reasons for this problem, but the main part depends on such factors:

Binge eating;

Eating a lot of margarine;

Sedentary lifestyle;

Improper nutrition;

Genetics.

Why, appearing first on the sides, fat is firmly fixed on the stomach. And the answer is simple, with the advent of fat, the level of female estrogen decreases, the hormone testosterone appears, which forms the belly according to the male type.

The most harmful for a female figure are snacks in the form of coffee and cake or a sandwich with tea. Any nutritionist will tell you that drinking food is harmful, and such experiments are generally death for a figure. If you do not have the opportunity to take the “right” food, take a salad, a piece of chicken or fish, an apple, a few pieces of dried fruit with you.

During stress, the most dangerous hormones for the figure are released, and they all want to “eat”. During a stressful situation, distract yourself by jogging, exercising in the gym, watching an Indian drama or a French comedy, but just do not “seize” the stress.

It's up to you to decide whether or not to quit bad habits in the form of alcohol and nicotine, but they are also on the list of accomplices of fat on the stomach and sides.

You know who sleeps little, eats a lot. All the world's beauties sleep at least 7-8 hours a day to keep their figure in shape.

In the human body, everything is interconnected, lack of sleep will lead to stress, as a result of which cortisone is produced, its large amount will cause a failure in hormone levels. Hormonal failure will cause the appearance of fat on the abdomen.

We will learn to eliminate the causes, we will get the perfect stomach and sides.

How to remove the stomach and sides at home: ways

We have been accumulating fat on the stomach and sides for years, and we want to get rid of this problem in the blink of an eye, but, alas, it will not work out, except to lie under the surgeon's knife. Although, in this case, after the operation, it will be necessary to monitor the reduction and maintenance of the abdomen and hips in tone, to follow certain rules of life.

- Without proper nutrition, fat will return again and again. Therefore, you should take as a rule:

Never allow feelings of hunger;

Abandon all rigid diets;

Include more protein in your diet for muscle nutrition;

Don't cut out the "good" fats completely or your appearance will suffer;

Minimize the amount of sugar and flour.

- Only very strong personalities can remove the stomach and sides at home on their own at home, if you don’t consider yourself to be such, then be sure to sign up for a gym. Believe me, very quickly you will find like-minded people, share the results with them and support each other, but at the same time perform a set of exercises every day to help get rid of fat folds.

- A real "killer" for the abdomen and sides will be massage, which is easy to master at home. You can choose any type:

Plucked;

Canned;

Honey.

To achieve results as soon as possible after each massage session, it is advisable to wrap with cling film, which will act like a sauna.

- In any surgical center, doctors are ready to help get rid of annoying fat on the abdomen and sides. This is, of course, a quick and effective way, although painful and expensive, but even after it you can’t relax so as not to lose results.

How to remove the stomach and sides at home (gradual weight loss and caring procedures, the problem of a skin apron)

The problem of the stomach - an apron worries both expectant mothers and overweight women who dream of losing weight quickly, or who have lost weight, but stubbornly pull their hanging "miracle" under corsets.

Let's lose weight correctly and effectively, but it does not always work out quickly.

1. Be sure to refuse diets that promise the destruction of more than one kilogram per week. Disappointed? After all, how much will you have to work if only no more than four kilograms will go away in a month, but, smile, they will leave forever, and in a year it will be 48 !!! In one year of proper nutrition, you will become lighter by half a centner.

Of course, there will be a great temptation to “sit down” on a miracle - a diet, but you should not take risks. Our cell is arranged very wisely, it endures starvation, remembers this state, and as soon as you “jump off” the diet, cellular metabolism more than pays for the torture, returning the weight doubly. Do you need it?

2. Look at yourself in the mirror and see your future reflection there, smile at him, you can shake hands with this beautiful woman and start your journey. In no case do not make yourself a victim, you are the winner! You will succeed, you just need to start! I started my weight loss and gym classes at 62, I was terribly afraid that the simulators would break under me, and now I can easily run down the stairs. The main thing is to step over the opinions of others and believe in yourself, the most beloved and beautiful!

3. When it comes to healthy eating, you won't hear anything new.

- You need to eat every 3 hours, for this, think over your menu in the evening. Do not get carried away with special cooking: cottage cheese, cheese, baked, boiled meat, vegetables in any form, fruits.

The main thing is that there should be no feeling of hunger, so the answer “I don’t want to eat now” is not accepted. We ate a small portion of food and moved away, the brain will signal satiety in 20 minutes. After half an hour, drink coffee with dried fruits, by the way, they can replace sweets.

Do you know why we don't eat after 7 pm? At this time, our pancreas "goes to bed", so that our food freely, freely turns into fat. The choice is yours, to eat or drink water, for starters, you can chew dried fruits with kefir, but over time, this bad habit should be abandoned.

2. So much has already been written about the correct intake of water, so let's just emphasize -30 ml per 1 kg of weight - definitely during the day, 2/3 of the total volume should be drunk in the morning.

3. Unloading days work wonders, but if at first it seems like a feat for you, then arrange mono-diets for yourself. Eat the same product 5-6 times a day, be it fruit or fish, meat or cottage cheese.

Subject to these rules, the weight will start to go away very quickly, but what is formed in its place? That's right, bags. The skin of the arms and legs will sag, a hated belly will appear - an apron. Therefore, without physical activity, it is simply impossible to solve this problem.

The cause of a sagging abdomen, popularly called an apron, is visceral fat, which is necessary for the body in a certain amount, but accumulates in the abdomen if not properly exchanged.

The real "apron killers" are swimming, brisk walking, cycling, massage and wellness breathing, which help to remove the stomach and sides at home.

Little surprise. According to the system of point impact on problem areas, you can find a point on the ear that responds to hunger, install a special clip there and thus restrict yourself in food. Finding a point should be taken seriously, this can only be done by a specialist.

Exercises how to remove the stomach and sides at home

To achieve a lasting result, these exercises should be performed regularly, and so that there is no addiction, which is the main reason for failure in achieving victory over fat, alternate exercises for the hips on one day, for the abdomen on the other.

Hips We will clean up the next complex.

1. Let's stand in front of the mirror, put our feet shoulder-width apart, spread our arms to the sides, palms look down. We fix the legs and begin to move only the upper part of the body. We take a breath, inflating the stomach, then as we exhale, the upper part bends over and reaches for a horizontally located hand, as far as possible. We return - inhale, and do it in the other direction. Gradually bring the number of slopes from each side to 15.

2. The next exercise requires skill, so we will start it by standing near the wall. Sat down, hands clasped into the lock and put on the left thigh, inhale. Then we do everything slowly. At the same time we exhale, stand up, raise our hands over the right edge above the head, simultaneously with raising the knee. We fixed this position for a couple of seconds and go back, take a breath. It is enough to do up to 15 times on each side.

3. Favorite and easiest exercise "bicycle" can be performed while lying in bed, the main thing is not to rush, stretch and bend your legs as much as possible. We do as much as we can and a little more.

Now remove the belly. To do this, we need a spacious place on the floor, a warm rug or a blanket folded several times.

Each exercise takes one minute to complete. At first, we start to do everything slowly, but from time to time, all exercises are performed as quickly as possible.

1. We lie on the floor, knees are pulled up under the ass, feet are firmly pressed to the floor surface, hands are clasped behind the head. Resting with our feet, we try to raise the upper part of the body with our hands. The pelvis is pressed to the floor.

2. Lying on the floor, legs bent and raised, we try to reach the knee of the other with the elbow of one side, twisting at the waist.

3. Press firmly on the floor with your whole body, raise your straight legs at a right angle and begin to draw circles with them in the direction and counterclockwise.

4. This exercise requires the preparation of some skill. We lie down on our side, bend our legs at the knees, put our hands behind our heads and try to tilt our heads and knees towards each other. Then after a minute, change sides.

5. We continue to lie on our side, legs are straight, emphasis on the elbow. We raise the straight leg as high as possible and lower it, we swing first with one leg, then with the other.

All exercises are simple, accessible for any age, so only your desire and regularity will very quickly signal weight loss with a belt on a skirt.

How to remove the stomach and sides of a man at home

The “beer” belly in men has become 20 years younger, if in the last century already satisfied adult uncles suffered from it, now at the age of 25 a young guy, already overgrown with a belly, does not surprise anyone.

Before you start losing weight and decide how to remove the stomach and sides at home, let's try to find out what is the reason for the appearance of fat deposits below the belt.

1. The first and most pleasant, favorite reason is overeating or, roughly speaking, gluttony, which takes power over a person and makes him his slave. In this case, there is only one way out, to show who is the boss in the house, you or gluttony.

2. No less loved by men, "couch disease" also leads to the appearance of a tummy at first, which develops into a belly. Therefore, everything will depend on how much you love yourself or your stomach, who will win here.

3. With age, the abdominal muscles weaken and, if there is no habit, to constantly play sports, fat is deposited on the stomach and sides in the first place, do not succumb to years, show that your passport is brazenly lying.

The higher the level of testosterone in the male body, the slimmer it is. And in the full body of a man, male testosterone is converted into female estrogen, which contributes to the deposition of fat on the abdomen, reduces the level of the male hormone.

Realizing all this, you should set a goal in the form of a flat, toned stomach, give up bad habits and start realizing your dream.

If a man is very obese, then he should start with a certain diet, or rather, proper nutrition and simple physical activity, which includes walking up to 5-10 km daily, refusing to lift, slow running, cycling, swimming. The main thing is to start.

- To build muscle, you need protein, and this is meat, eggs, fish, cottage cheese, however, a limitation in sauces and seasonings. But flour, alcohol, and especially beer will have to be tabooed.

Every man who wants to lose weight should make it a rule to eat fresh vegetable salads, the so-called "panicles", which work to cleanse the body. It's easy to prepare it. Take everything that is in the house: beets, carrots, cabbage, onions, a little garlic, greens and rub on a coarse grater, seasoning with lemon juice (apple or ordinary vinegar) and vegetable oil. If desired, you can salt. Eat in unlimited quantities with cereals, meat, fish. Forget about chips, chips, and TV snacks. Sweet tea with cookies, a bun, coffee for a cake will also have to be left if your plans are real, and not just “castles in the air”. Before you begin, realistically evaluate all the "losses".

Learn to drink plain water, giving up tonics and sugary drinks forever.

- It's no secret that men's willpower is much weaker than women's, so they just need a gym and a good trainer to lose weight.

If you wish, you can find exercise complexes on the Internet that help to remove the stomach and sides of the house.

You should not start exercising in the gym immediately by lifting the barbell. Be sure to warm up the muscles on a treadmill, exercise bike or orbit track, you can make approaches to these cardio machines between exercises. By the way, most of all calories go here.

To visit the gym, it is enough to set aside 3 days a week, 1.0 -1.5 hours, distribute the days for arms, legs and abs so that there is no addiction, and the body does not fail.

Exercises should be mandatory, each of which is performed 15 times in 3 sets, but 4-5 are enough to start:

Twisting the press on the mat, in the rack, crossbar, with dumbbells and a barbell;

All types of planks, standing on hands, lying down, while “running” is performed, jumping from side to side;

Hanging on hands to raise legs;

Lying on your back, fixing your legs, raise your torso.

In a couple of days you will have a second wind, the belt will be fastened with a hole less, it will become easier to walk, youth will slowly return. Just start and go, because you are a man!

The sides that are visible from under the clothes look, to put it mildly, ugly. Getting rid of them is not easy, because the fat in this area is difficult to lose. An integrated approach is important for the solution, so information on how to remove the ears on the sides will be very useful. In the process of losing weight, it is important to eat right and exercise regularly. I would like to say right away that it is impossible to lose weight specifically in one place, since fat is burned throughout the body at the same time.

How to remove sides at home - nutrition rules

It is impossible to achieve good results without changing the principles of nutrition. There are a few important rules to keep in mind:

1. Give preference to fractional meals. This is important for maintaining metabolism and the absence of hunger. The most important and satisfying meal is breakfast, but dinner should be as light as possible.
2. If you want a beautiful waist, then give up sweets, pastries, fatty, salty, smoked and other unhealthy foods.
3. The basis of the menu should be fruits and vegetables rich in fiber, and it is important for the normal functioning of the digestive system. Include poultry, fish, and lean meats on your menu.

Another condition regarding how to quickly clean the sides of the house is to drink at least 1.5 liters of water daily. Firstly, the liquid allows you to reduce, and secondly, it is important for metabolism.

What exercises help to remove the sides?

For the training complex, it is worth choosing exercises during which all abdominal muscles receive a load. For burning fat, you can not think of something more effective than aerobic exercise. You can choose to run, jump or any other direction. You should do it three times a week, starting from 20 minutes, and after that time should be increased to 40 minutes. Perform each exercise in 3 sets, doing 12 repetitions.

What exercises to remove the sides:

You can cope with the existing problem with the help of a hoop, but keep in mind that you have to twist it for at least half an hour. There are different options, complemented by massage balls that help break up fat deposits.

A woman looks young while she has a thin waist. Even if she is over 50, but the waist is thin, she looks 20 from the back. Girls have known this since adolescence, so they try to keep a normal weight from a young age. But after childbirth, the waist usually loses its attractiveness, and women of any age are interested in how to quickly remove the sides at the waist. The answer to this question is easy: special exercises and proper nutrition will remove the sides in just a week.

How to remove the sides at the waist at home?

It is impossible to achieve results without effort, therefore, in order to remove excess deposits, the first thing you need to stock up on is desire, patience, willpower. An effective and affordable weapon for everyone to combat excess fat at the waist is the well-known hoop, which is called the hula hoop. The hoop has been known since ancient times, and the name hula hoop appeared only in 1960, when the hoop became a commercial simulator.

It is not difficult to find it in sports stores or on the Internet, where the hoop is presented in a wide range and differs in size, weight, material of manufacture, additional devices such as Velcro, spikes, balls or magnets that act as massagers. Additional massagers or counters on the hula hoop will not interfere with athletes, but they will interfere with beginners, bruising in the abdomen.

Correct hoop rotation technique:

1. You need to stand straight, put your feet shoulder-width apart, turn your feet outward.
2. You need to rotate the hula hoop in a circular motion in the hips and waist, the muscles of which should be tense.
3. The hoop should be twisted for 5 minutes in different directions, without stopping, without resting. Pain, bruising at first on the sides and abdomen is normal, you should not quit training because of them.
4. Gradually, the rotation time should be increased to 40 minutes without a break, and then you will feel the first results in the form of reduced waist sizes.

Hand dumbbells will also help to remove excess folds in the waist area at home. You will need women's dumbbells from 0.7 g to 1 kg, but this is just to start. Over time, it is desirable to increase the weight to a maximum, which is 5 kg for plump women, and 2 kg for thin women. To remove the sides with dumbbells, you should do inclinations in different directions 25 times: exhale when bending over, and inhale when lifting the body. The opposite arm with dumbbells first remains straight, and in the second cycle of exercises, it rises to the level of the chest.

Gymnastics for the waist and sides

In order to know how to quickly remove the sides at the waist, you should study a whole range of effective gymnastic exercises and suit yourself acceptable. But gymnastics will really help if classes are carried out regularly, and not from time to time. Training of problem areas is designed for the active work of muscles, an increase in oxygen in the blood, an acceleration of metabolism, the removal of toxins and toxins from the body.

Before starting gymnastics, a mandatory warm-up is carried out to warm up the joints and prepare the muscles for stress. In the warm-up, the main thing is not to overdo it and not bring the body to fatigue. Warm-up time should not exceed 6-7 minutes. During the warm-up, body tilts, leg swings, squats are performed in order to speed up blood circulation and increase the pulse.

One of the effective gymnastic exercises for the waist is twisting in an incline.

1. It will require a stick, which should be placed behind the head and fixed evenly.
2. You need to bend over with a straight back to a parallel line to the floor, then we begin twisting at the waist, alternately lowering down either the left or the right shoulder.
3. It is desirable to repeat twisting at least 100 times, until the sides begin to ache.

To remove the sides, and make the waist much thinner, gymnastics for the press will allow. Even an elementary load on the longitudinal muscles, the lateral ones will automatically pull up.

1. To do this, lie down, bend your legs and spread them a little.
2. After that, the body rises and twists to one side, and the opposite leg reaches for the shoulder.
3. The exercise is performed 50 times with one leg and 50 times with the other.

Diet that helps reduce hips

Before wondering how to remove extra pounds in the sides and waist, you need to find out the reason for this phenomenon. Usually the culprits are:

• Stress.
• Genetics.
• Hormonal disorders.
• Large amount of carbohydrates in the diet.
• Sedentary lifestyle.

To require not only a certain set of physical activity, but also a balanced diet, as well as adherence to the daily routine. If you are inclined to be overweight, then during the diet you need:

• give up alcohol, carbonated drinks, fatty, salty;
• reduce the amount of food consumed;
• increase the consumption of pure non-carbonated water;
• food should be 5-6 times a day.

You need to eat varied. The daily diet must include: lean meat, fish or poultry, fruits, vegetables, eggs, cheese, dairy products. With proper nutrition, from 3 to 7 kilograms of body fat are removed from the sides in two weeks. In the photo, allowed foods with a diet that will allow you to remove the sides:

Proper diet (approximate diet):

• Breakfast: fruit, a glass of unsweetened yogurt with a teaspoon of honey.
• Second breakfast: fruits, mineral water without gas or green tea without sugar.
• Lunch: soup, baked sea fish, raw vegetable salad, tea or a glass of freshly squeezed (not store-bought!) juice.
• Snacks: still mineral water, tea, fruit.
• Dinner: vegetable salad, yogurt with honey, fruit.

Effective exercises for the waist and sides

Exercises aimed at removing fat at the waist or from the sides are divided into three types: strength, stretching and muscle strengthening. In order to quickly remove fat from the waist, you need to alternate these complexes. If you do not want to increase muscle, then training should be done at a slow pace so that the body does not work on strength, but on endurance. The stretching system is based on exercises that do not have sharp jumps, bends and dynamics, but the benefits of it are no less.

Video: how to remove the sides

If it is difficult for you to perform exercises for the sides and waist on your own, then a fitness trainer will come to the rescue, with whom you can work out together, including a video: