A great exercise to thin the waist and combat that lateral fat, scientifically called flanks, is the side plank, a variation of the oblique abdominal exercise.
This type of exercise strengthens the abdominal muscles because they are very requested to maintain good posture during exercise and do not harm the spine or muscles of the perineum, as the traditional abdominal.
However, in order to narrow the waist, it is important to fight localized fat and, therefore, one must increase the heart rate by performing some type of aerobic exercise for 15 minutes, such as running or cycling, and eating a diet with low fat and of sugar.
1st phase of the exercise
To do the waist-tightening exercise, lie on the floor on your stomach and support your elbows on the floor, leave both legs straight, one over the other, and lift the entire torso off the floor, holding your body weight only with your arms and feet, as shown in the image on the left, and stay in this position for 20 seconds and then rest. Do this exercise twice a day.
2nd phase of the exercise
Phase 2 of this exercise consists of standing still for 20 seconds as shown in the middle image.
3rd exercise phase
In phase 3, to make this exercise even more difficult, you must remain motionless in the position that shows the last image, for at least 20 seconds.
When it becomes easy to remain still in these positions, you should increase the duration of the exercise.
This isometric exercise strengthens the muscles and helps to define, but does not burn a lot of calories and, therefore, in case of localized fat, it is important to follow a diet and do aerobic exercises, at home or in the gym, under the guidance of the physical educator.
