The provided text appears to be a script for a fitness video that focuses on exercises to help reduce "side handles" or "love handles" (excess fat around the waist). The video presents 5 exercises:
1. Plank: Strengthens posture, reduces back pain, and works multiple muscles.
2. Bicycle Abdominals: Targets the upper abdomen and thighs, helping to eliminate side fat.
3. Side Planks: Works the quadratus lumborum muscle and can help burn fat.
4. Lifting Legs: An effective exercise for burning fat and strengthening abdominal muscles.
5. Russian Twist: Targets all abdominal muscles, helping to burn side fat and strengthen the obliques.
In addition to these exercises, the video provides three tips for reducing side fat:
1. Reduce calorie intake by eating low-calorie foods and excluding high-sugar products.
2. Incorporate flaxseed oil into your diet to boost metabolism and reduce hunger.
3. Reduce alcohol consumption, as it can hinder weight loss and fat-burning efforts.
The video encourages viewers to be determined, patient, and consistent with their workout routine and dietary changes to achieve their desired body shape.
Here are the key facts from the text:
1. The text discusses eight exercises to reduce side handles, but only five exercises are mentioned.
2. The first exercise is a plank, which improves posture, reduces back pain, and strengthens muscles.
3. To do a plank, place forearms on the floor with arms parallel to the body and elbows below shoulders.
4. Keep the back straight and safe while doing a plank.
5. Palms can be open or closed on the floor while doing a plank, it does not affect the exercise's effectiveness.
6. The second exercise is bicycle abdominals, which work the upper abdomen and thighs.
7. To do bicycle abdominals, lie on the floor with hands behind the head, lift legs, and touch right elbow to left knee.
8. The third exercise is side planks, which work the quadratus lumborum muscle.
9. To do side planks, start on sides with legs straight, forearm below the shoulder, and lift the body off the floor.
10. Stay in the side plank position for 2-4 minutes for best results.
11. The fourth exercise is lifting the legs, which is an effective abdominal exercise.
12. To do leg lifts, lie on the back with legs straight, place hands under the butt, and raise legs as high as possible.
13. The fifth exercise is Russian twists, which work all abdominal muscles and burn side fat.
14. To do Russian twists, lie down with knees bent and feet under the sofa or bed, raise the upper body to a 45-degree angle, and twist to the right and left sides.
15. To reduce side fat, it is recommended to reduce calorie consumption.
16. Eating low-calorie foods and excluding high-sugar products can help reduce side fat.
17. Fruits and vegetables are good for burning fat and boosting metabolism.
18. Whole grain, low-fat dairy, and pepper are products that can help burn fat.
19. Flaxseed oil is an essential nutrient that can help reduce hunger and improve metabolism.
20. Reducing alcohol consumption can help with weight loss and burning fat.
21. Love handles are often the first fat to appear and the last to leave the body.