It happens that a woman has extra pounds , but the figure looks very harmonious: there is a waist , hips , and a beautiful décolleté line. And there are reverse options: it seems , and the weight is normal , but the fat deposits were placed somehow unsuccessfully and concentrated in one place. In particular , skin-fat appeared on the sides. And while a fairly plump lady boldly defiles along the beach in a bikini , collecting admiring glances , another woman climbs into a one-piece swimsuit and wears slimming underwear under her dresses.
Why does it happen? And can the problem be solved?
Let's figure it out in order.
Overweight. Where do they come from? First of all , from wrong eating habits. Most of us eat much more than we need. So , for example , Academician Amosov and Professor Mikulin - both of these doctors agreed on one thing: portions of a modern person should be MUCH , much less!
And they set an example with their lives.
All excess will certainly be deposited in fat. If not subcutaneous , then internal. As for the folds on the sides , and women are equally affected by this For example , an "apron" on the stomach and "riding breeches" on the hips is more of a female problem. But the folds on the back and in the upper body are the same picture for representatives of either sex.
type of constitution. Women with a pear or hourglass body are less likely to have to deal with fat deposits in the upper body. But for women , whose figure is closer to an apple or an inverted triangle , it is more difficult to get rid of nasty rollers , which can start almost from the very armpits and go down almost to the hips.
For example , I have a body type such that the upper body is like a dystrophic. The ribs stick out even from the back , although the hips are more than pronounced ( and it would not hurt to reduce them there). My body stores all the surpluses of the lower part of the body. But I know women who have the exact opposite situation: legs like a grasshopper , and folds on the sides of the body. Getting rid of them in this case is much more difficult than for people with my body type.
The rate of breakdown of body fat. The body is designed to make reserves "for a rainy day." Whether we like it or not , but fat will still be deposited. However, it is in our power to make our figure look more harmonious , and fat deposits are evenly distributed.
The paradox is that fat deposits are formed most quickly on the abdomen , thighs ( in women), buttocks , sides and back. In other places, fat accumulates much more slowly. In this case, the reverse process ( fat splitting) occurs exactly the opposite: where deposits have formed quickly , it will take a very long time to leave. That is, on the sides and on the stomach, folds appear almost before our eyes , but disappear incredibly slowly.
What works effectively against side creases
Balanced diet.
I will not talk much about him , because I have already talked about it in several articles. Let me just remind you that without this item you should not even hope for a stable and pronounced result. the skin-fat formed on the sides.
However, you can not go on a diet. Because a sharp weight loss , firstly , instead of skin-fat folds, will give you sharpei skin ( dangling stretched). And secondly , the vast majority of diets are a blow to the hormonal system , liver and kidneys.
What is proper nutrition? This is a balanced diet , which includes everything necessary for the female body. And eliminate junk food. But you don't have to be a fan either. I advise you to follow the recommendation of the star naturopathic doctor Nigma Talib: 80/20. That is, 80% of our diet is healthy food , and 20% is indulgence.
The process of "burning" fat is accelerated, including when blood sugar levels drop , because in this case the hormone glucagon is produced. Therefore, it is better to eat less sweet and fat.
Lymphatic drainage exercises and techniques 
Our health, well-being and appearance directly depend on how well the lymphatic system works It is very difficult to get rid of fat deposits on the sides. Especially if the metabolism ( metabolism in the body) is weak . In such situations, the weight stands still , and the skin loses its elasticity , and edema accompanies a person almost every day.
Techniques aimed at dispersing the lymph help to rejuvenate literally before our eyes. Changes will not be long in coming, not only in terms of figure formation , but the face will also look much better. I covered this topic in great detail in a separate publication:
Lymphatic drainage massage. 
This type of massage is designed to speed up lymph flow and thus improve metabolism. General lymphatic drainage massage of the body is a powerful impetus to get rid of excess fluid faster. And local treatment of problem areas works specifically with skin-fat folds.
I remember reading somewhere a completely illiterate statement that supposedly not help to get rid of excess fat at all. And an example was given: "Take a piece of fat and start crushing it. What is happening? Nothing! The piece remained the same as it was . " Absolutely inappropriate comparison! During the massage, we do not press the "piece of fat". We stretch soft tissues. And this is the skin , subcutaneous fat , muscles . All of them are permeated with capillaries and vessels of the circulatory and lymphatic systems. Massage VERY helps to establish metabolic processes in soft tissues. Excess fluid ( edema) may go away even after a couple of sessions. And the volume of subcutaneous fat .
In addition , specifically massage with brushes also helps to reduce the area of the skin! And this is a necessary condition for losing weight. Excess fat can go away with a balanced diet , but if this happens quickly enough , then the skin will hang in flabby folds. And removing them is much more difficult than preventing sagging! Brush massage is our everything! A daily routine that is best done in the morning on an empty stomach.
One variation is dry brushing. I have already written about this on my channel several times. For example , here:
Aerobic loads. 
You will say: "What does the general load have to do with it?" And I will answer. The folds on the sides are primarily excess fat. Of course , rational nutrition will systematically help get rid of deposits: the body will begin to use fats as a source of energy. be much longer if you do not add at least 15 minutes of DAILY aerobic activity.
Aerobic training is dancing , running , walking ( universal version), swimming , skiing , etc. Such a load will be effective only if pulse rises by 40% or more ( but not higher than 140 beats per minute! ). 15 minutes of such training , and intensive "burning" of fats begins.
Choose an aerobic exercise option that matches your fitness level and your interests. After all, training should be a pleasure , otherwise it will be very difficult to force yourself to practice daily.
Most centenarians and authors of healing systems recommend choosing walking at a fast pace. For example , unlike running, it does not overload the joints and has practically no contraindications.
Swimming 
If you love to swim , then you are unlikely to read this article: those who swim regularly do not know about such a problem as wrinkles on the back or on the sides. Because the amplitude movements of the arms in the style of breaststroke , crawl and butterfly leave no chance for any fat deposits in the upper body.
But , of course , for this you need to swim regularly and vigorously. Sluggish movement like a dog or in a relaxed state on the back is not at all the same.
Exercises for the problem area
To get rid of wrinkles on the sides , it is most effective to do:
* torso twists;
* tilts to the side ( possible with dumbbells);
* Exercises with arms extended to the sides.
I also met an unconfirmed opinion that supposedly exercises for some separate zone do not help get rid of fat in this area. Where are the arguments? And they are not. Because the more blood enters certain muscles , the faster the fat next to them is broken down. Therefore, if you train your back muscles , turn a thin waist with twists , then the folds on the sides will “melt” much faster than from general exercises.
Specific examples of exercises from folds on the sides:
Hand raises. Stand up straight , feet shoulder width apart. Lean forward with your hands down. Now , without straightening up , bend your elbows and then raise your arms parallel to the floor. 
Repeat 10 times. Pause. And 2 more times for 10 repetitions.
Breaststroke imitation. Hand movements , as in breaststroke swimming , work out the "problem zone" well in those places where skin-fat folds are usually formed You can perform these movements with your hands in a position lying on your stomach or standing , leaning forward. 
The range of motion must be large enough. And you need to do it energetically.
Push ups. If you can do push-ups from the floor , then good. But usually women are recommended push-ups from the bench / bed. The number of repetitions depends on your fitness level. Start with 20 pushups , then a pause and a second set of 20 pushups. Increase the number of repetitions every day. I plan to bring it up to 50.
Bow pose. Lie on your stomach , grab your ankles with your hands. At the same time, lift your legs and lift your upper body off the floor. Stay in the highest possible position. You can also rock back and forth without letting go of your legs.
This pose not only helps to quickly get rid of skin-fat folds in the upper body , but also perfectly works out the "apron" on the stomach.
Try to maintain this pose for 1 minute while rocking.
Boat. If the bow pose is difficult for you , then try the classic back exercise - the Boat Pose. To do this, lie on your stomach , stretching your arms forward. And , straining your muscles , simultaneously tear your arms and legs off the floor. To complicate the exercise and increase its effectiveness , perform swaying movements with raised arms and legs. 
Return to starting position.
Number of repetitions: 15-20 times. You can perform several approaches ( 2-3), each time doing 15-20 lifts.
Plank. This is a universal pose for working out a large muscle group. Refers to isometric exercises , in which the length of the muscles does not change , but at the same time they are actively tense. You need to perform the bar daily and hold it for as as you can. 
Posture exercises
Visual confirmation of the influence of posture on the size of the folds: 
Here I repeat again in almost every article about the figure: it is difficult to find a perfect body if there is no posture. Have someone take a photo of you from behind. , women who already have folds on the sides will have more of these "rollers" on one side than on the other. Because the posture leaves much to be desired.
Water balance. 
If you do not drink enough water and hope that you will quickly remove excess fluid from the body , then I am afraid to disappoint you: metabolism ( metabolism) will not accelerate until you start drinking. Water , of course.
The average volume of water needed per day: at the rate of 30-40 ml per 1 kg of weight. However, the recommended figure may vary in both directions. For example , people who lead an active lifestyle or live in a hot climate need much more water.
Water speeds up metabolism , helps to remove decay products. But it is also not worth exceeding the recommended amount of fluid consumed , and it is also important, if possible , as not to provoke swelling.
Scrubs 
I write about them last. Because scrubs are still more of an effect on the skin itself. But in fact, vigorous scrubbing is also a massage that causes a rush of blood , speeds up metabolism and significantly improves skin condition.
The use of scrubs helps to reduce the area of \u200b\u200bthe skin. This helps to get rid of excess faster when the amount of body fat decreases.
Highly recommend coffee grounds scrubs. It is enough just to take the cake from the coffee machine and rub it in the shower. Moderately hard thick particles exfoliate the skin , massage. And the oils that are contained in coffee moisturize even the driest skin for a long time.
In addition to coffee grounds, you can use sea salt or ready-made scrubs. The main thing is not to scratch the skin , do not rub ruthlessly and do not use coarse sea salt.
Getting rid of ugly rollers on the sides is a rather long occupation , requiring patience and regularity , as well as an INTEGRATED approach. You can not remove in a month what has been accumulating for years. Also , quick results will lead to sagging skin. And the older the person , the more carefully you need to treat your body and skin. A gradual transition to a balanced diet and a systematic increase in daily physical activity is a path that is guaranteed to give good results. 
There is no need to limit yourself sharply in food from the very first day. If you are used to having dinner at 10 o'clock , then the body will rebel when the evening meal is arranged at 18.00. Shift your dinner time gradually. So that the last piece of food you end up with 3 hours before bedtime.
Similarly, with physical activity: you do not need to take the entire set of exercises on the very first day and repeat each 20 times with 5 sets. Choose a couple , do 10 reps and 2 sets. The next day, add another one and increase the number of repetitions. As a result, step by step, you will come to such a reflection in the mirror that you can flaunt in a bikini on the beach even at 75 years old. I have seen examples of women who have achieved similar results !
Save so you don't lose
