Which movement is good for reducing excess fat on both sides of the waist

To reduce excess fat on both sides of the waist, it is recommended to perform movements such as side plank support, Russian rotation, alternating leg lifts while lying down, lateral bending while standing, and abdominal curling while cycling. These movements can specifically strengthen the oblique and core muscles, and are more effective when combined with aerobic exercise.

1. Lateral Plate Support

Lateral plate support is an efficient static movement for exercising the oblique muscle of the abdomen. Lie on your side with one hand on the ground, keep your legs together in a straight line, and keep your hips off the ground for at least 30 seconds. This posture can directly stimulate the muscle groups on both sides of the waist and improve muscle relaxation. Be careful to avoid sagging waist or protruding buttocks. Beginners can start by bending their knees to support and reduce difficulty.

2. Russian Rotation

Russian rotation strengthens the internal and external oblique muscles through rotational movements. Sitting posture, bend your knees and lift your legs, slowly twist your torso to the left and right sides with your hands clasped together, keeping your core tight. You can hold dumbbells to increase resistance, 15-20 times per group. This action can effectively burn side waist fat and improve trunk stability, but individuals with lumbar disc herniation need to practice with caution.

3. Alternating leg lifting in supine position

Alternating leg lifting in supine position drives lateral abdominal force through lower limb movement. Lie flat and alternately lift your straight legs to a 45 degree angle, keeping your waist pressed against the ground. Slow movements are required to avoid inertia compensation, with 20 repetitions per group. This movement can simultaneously exercise the lower abdomen and side waist, suitable for people with weak abdominal strength as a basic training.

4. Standing posture lateral flexion

Standing posture lateral flexion uses self weight stretching to strengthen the lateral waistline. Spread your feet shoulder width apart, with one hand on your hips and the other arm raised, slowly bend your body towards your hips. After holding each side for 15 seconds, switch sides and repeat 3 sets. This action can improve fat accumulation on both sides of the waist, but the amplitude needs to be controlled to avoid excessive scoliosis of the lumbar spine.

5. Bicycle Abduction

Bicycle Abduction combined with rotation and hip flexion fully activates the core. Lie down and alternate bending knees to simulate pedaling, while touching the knee with the opposite elbow. Keeping the shoulders off the ground for 30 seconds can simultaneously exercise the rectus abdominis and oblique abdominis muscles. Pay attention to relaxing the neck and avoid excessive force, which may cause muscle strain.

To reduce waist fat, it is necessary to adhere to targeted training 3-5 times a week, selecting 3-4 movements per cycle and practicing 2-3 groups. It is recommended to combine aerobic exercise such as jogging and swimming to enhance the overall weight loss effect, while controlling daily calorie intake. To avoid muscle strain caused by excessive training in a single area, it is recommended to supplement high-quality protein after training to help with muscle repair. If you experience lower back pain, stop exercising immediately and consult a professional coach to adjust the movement mode.