Slim waist makes the female figure attractive and elegant, balances the proportions of the body. This is effective even if your parameters do not meet the standards of beauty. To achieve slimness and elegance, make the waist thin, and the figure - feminine, you need to eat right and, of course, play sports. Particular attention should be paid to the so-called "problem areas" - the stomach and sides.
Waist Exercises: Effective Training
It is recommended to start classes with a light warm-up. She will prepare muscles for more serious loadings:
- Stand flat and try to draw the stomach as far as possible, and then push it out. This should be done as quickly as possible. Such an exercise will tune the muscles to exercise, increase blood circulation and oxygen in the tissue.
- In a few minutes, roll the hoop around your waist. At first it will be difficult to keep him, but over time it will be easier and easier for you. After about a month of practice, the usual hoop can be replaced with a weighted one, in which there is sand or other filler.
- Stand up straight with your legs shoulder-width apart. Make a circular rotation of the body, first to the right, then - to the left.
- From a standing position, bend forward, while keeping your back level. When bending down, try to touch the floor with your palms.
- If you have a metal health disc simulator, spin it for a few minutes and begin the exercises.
A set of exercises for the waist:
It is very important to do the load on the upper abdomen. Take a starting position lying on your back, bend your legs at the knee joints, and raise the heels slightly from the floor. Place your hands at the seams or place it under your head. While doing this exercise, do not help yourself with your hands. Lift the torso up, with the shoulders and upper back should be as much as possible off the floor. Repeat this 15 times. It is recommended to make from 3 to 6 approaches.
Take a starting position with your legs as far apart as possible. Bend your legs at the knee joints. Strain your gluteal muscles, while performing sharp movements forward, and then return to the starting position. Relax. Do this exercise about 20 times.
Take a lying position on the floor, lift the head and legs bent at the knee joints. Hands clasp your knees and pull them towards you. With your feet at this time create an obstacle. At the very beginning of classes, spend in this position for about 5 minutes, and then increase the time. The most important thing during this exercise is that you must feel the tension in your muscles. If not, then you need to increase the effort.
Take a starting position lying on the floor with crossed legs. Lift your legs up as much as possible, with your hands resting on the floor at this time. Palms can support your back. Do the exercise 10-15 times.
Sit on a chair, back to back, and grasp the seat with your hands. Raise your chin and straighten your back as much as possible, with your legs lift up. If you suddenly feel that the muscles of the lower back are too tense, it means that the legs are raised too high, they need to be lowered slightly. Legs turn left and then right. Bend your knees and lift to your chest, and then lower them to the starting position. Do 10-20 times in one go, the amount needs to increase over time. The optimal number of approaches - 3.
Starting position - lying on the left side. Transfer the weight to the left arm bent in the elbow, and put your right arm in front of you and put your palm on the floor. At the same time the left leg should be located in front, and the right slightly behind. Raise the pelvis about 1 cm from the floor. Inhale deeply and as you exhale, relax the muscles of the left side of your body as much as possible. Raise the pelvis as high as possible. At the same time, feet should not be taken off the floor - only the hips. Perform 30 repetitions in 3 sets on each leg.
Take a starting position sitting on the floor. At the same time, stretch your legs in front of you and bend a little. Take a small load in your hands. A ball, small dumbbells, water or sand bottles will do. At a distance of 30 cm from the hips put on the floor 2 sheets of paper. Twist the torso to the left side, touching the load of a sheet of paper. Do the same with a turn in the opposite direction. If you feel only weak tension, and the load seems insufficient, move the sheets further. Do the exercise 30 times for each side. The optimal number of approaches - 4.
Take the starting position lying down. Inhale deeply, and as you exhale, try to reach the elbow of your left hand with your right knee. Do the exercise 15 times for each leg. Start with 3 sets and then gradually increase to 6.
Exercises to reduce the volume of the sides
Boca are the most problematic area for women. In most cases, they spoil the shape. Fat from these places leaves last, which complicates the situation.
Therefore, one should not hope for an instant result even when performing exercises aimed at getting rid of the volumes in these areas. But after a while the result is sure to appear
- Take the starting position supine. Arrange hands on the sides, to help them during the exercise can not be. Bend your legs at the knee joints. Place your left foot on your right. Raise your torso as high as you can and turn right. At the same time, strong muscle tension should be felt. Take the starting position. Repeat the exercise in the opposite direction. Do 10 repetitions on each side. The number of approaches -4.
- Take the starting position lying on your stomach. Hands rub it against the floor. Climb the upper body from the floor. Do variable body tilts to the right and left. In this case, the legs should not come off the floor. Do the exercise 10 times. The number of approaches - 3.
Exercises to reduce the waist is desirable to combine with other physical activities. For example, with running or dancing. You will also need to follow a diet low in protein and carbohydrates. Do not load your body! The optimal number of workouts in the gym should not exceed 3 per week. Home exercises can be given more time, about an hour a day. If you strictly follow these recommendations, the result will not be long in coming.