How to make a thin waist? Exercises for a thin waist

How to make the waist thin? Exercises for weight loss in the abdomen.

A wasp waist is something any woman dreams about. If you manage to achieve it, any other defects in the figure will appear to be just features.

But this is not an easy task. After all, a thin waist is what the woman first loses after birth, with improper diet, a sedentary lifestyle.

You need not just to pump up the press, but also to correct the posture, work on the fat deposits on the sides and strengthen the internal muscles of the abdomen.

How to make a waist thin with exercises?

Women are putting a lot of effort into combating obesity. But often it turns out that this does not give any result. The most common mistake is to throw all the forces into training abdominal muscles.

This, of course, is an important part of the strategy to achieve a slender waist. But not the only one. What else is worth paying attention to, if the exercises on the press do not bring benefits?

1. Posture. More precisely, the muscles of the back. Test in front of the mirror: it is necessary to straighten the spine and expand the shoulders, the belly retracts itself as if by magic. One of the great ways to achieve a graceful posture is yoga, which, it would seem, has nothing to do with heavy loads on the
2. Internal muscles of the abdomen. Sometimes the stomach falls out not from that, you have a weak press, but because the muscles do not keep the internal organs in place. They create an ugly effect of the "hanging" abdomen
3. Cardio-fasting on an empty stomach. It would seem that running, biking and jumping rope have nothing to do with a thin waist. It turns out that this is not so. When we wake up in the morning, the body consumes all the calories from the food for the night. If you drink a glass of water and do cardio exercises right now, then the body has nowhere to take calories, except from fat stores. Including on the sides

How to remove the sides at the waist, exercises. How to make a thin waist at home?

Many girls, trying to lose weight in a week, begin to eat a little and do many exercises. This is mistake. The organism thinks that an extreme situation has come, and begins to protect the store of fat especially zealously. Remember: losing weight is not a one-off action. Exercises should be within your power. Here are some simple examples.

1. Legs on the side. Lay down on your side. Lean on the lower elbow. Begin lifting your upper leg 30-40 cm. Do not lower it back to the end, let it "freeze" in the air for a few seconds. Additional effect: strengthening the hips and buttocks

2. Side lath. The starting position is the same as in the previous exercise. From this pose you need to tear your hips off the floor, leaning on your elbow and feet. The whole body must be one straight line. Keep your neck long and your chest open. Additional effect: strengthening of the arm muscles

3. Pose of the triangle. This is a static exercise that came from yoga. Spread your legs three broad shoulder widths. Raise your hands. Pull forward for one of them. Touch the brush of the same name or lean on it. Quit in this position. Additional effect: stretching for the muscles of the legs

Exercises with a hoop for the waist

First you need to choose the right hoop. If you are a beginner, you need a lightweight option. To make a waist it does not help. But you will be ready for the next difficult shell.

Video: Exercises with a hoop for weight loss

With a massage hoop, lessons become more difficult. But not because the balls located on its inner surface, help to lose weight. Simply, this option is more difficult, and training is more effective. Therefore, for weight loss, you can choose a weighted option.

1. Simple torsion. To perform the simplest exercise, stand up by connecting your legs. Straighten the press, place the hoop on the waist and start rotating the

2. Complicated torsion. It differs from the previous version in that the legs are divorced to the width of the shoulders. Try to make movements so that the hoop moves down the waist down

3. Torsion of the two hoops. This exercise has a much greater effect, but requires a lot of skill. It should be passed after mastering the two previous

Oxysase - exercises for the abdomen and waist

Oxisase is a special technique that combines breathing and exercises. It is somewhat reminiscent of the "breath of fire" commonly used in yoga: a short, intense exhalation followed by an uncontrolled breath. This breathing makes the exercises more complex, but also more effective. It is believed that as a result of this the body is saturated with oxygen, and it helps to burn fat.

1. Side slopes. Stand up straight. Pull your arms up. Grab one wrist with the other hand. Pull it sideways, leaning in the same direction. Do this with special breathing

2. Arc on the chair. Sit on a chair. Put your hands on yourself. Legs spread widely forward and put on socks. After that, tear off the pelvis from the chair, arching the body into an arc. Exercise breathing
3. Twisting on the stool. Sit on a chair, legs together. Place your left hand behind you. Raise your right hand and pull it to the left. Help twist, pushing with the left hand. Perform a breathing cycle. Repeat symmetrically

Athletic disc for waist, exercises

A sports disc is a popular slimming device since our mothers. Exercises on it are by no means limited to basic torsion to dizziness. Some twist it not only with their feet, but with their hands. Others are engaged immediately on two disks. Here are some exercises for an example.

1. Opposite twisting. Stand on the disk. Put from two sides of yourself in the chair, unfolding their backs. Lean on them with your hands. Put your legs and hips on the disc in one direction, and the trunk and hands - in the other. Then in the mirror version of
2. Sit on the disk, bending your knees and placing them on the floor. Moving with your feet, turn around 360 degrees. Then in the opposite direction

3. Place the disk between the palms. Strongly squeezing it, make one hand movement clockwise, and the other - against. Then vice versa

Exercises for the waist in the gym. Fitball - exercises for the waist

The pledge of a beautiful waist is a regular repetition of exercises. Therefore, it is much easier for many to make them at home. After all, few people have the courage to go to the gym every day. Nevertheless, there are also such enthusiasts.

Remember that the main thing is not a lot of repetition exercises, but technical execution. In this you can help the coach. With it, you create a training program using the fitball.

1. Slopes with the ball. Get on your knees. Take the ball in your hand and pull it over your head. Tilt the body and arms to the right, trying to keep the hips and legs still. Then repeat to the other side
2. Lift the buttocks. Lie on your back. Bend your knees at an angle of 90 degrees. Put the shins on the ball. Tear off the buttocks from the floor, trying to bend the body in a smooth arc. Then return to the starting position
3. "Bridge" on the fitball. Lie on the ball with your back. Lay the legs so that it is convenient to keep the balance. Hands throw over the head and lean on the floor. Try to get up on the fitball by completing the "bridge".Then return to the original position

How not to increase the waist, swinging the press?

Many girls are afraid that, after pumping the press, they will look like professional bodybuilders. But it's hardly possible to increase the waist circumference due to the cubes. For this, for example, you need to eat a lot of protein before training. Or do warm-up not only before, but after the exercises. In general, if you are not engaged in professional sports, this is unlikely to threaten you.

How to make an aspen waist: tips and reviews

"The whole week in a month I get out of training because of menstruation. I decided to take a chance and try it in this period. I'm not going to advise, just tell you about my experience. Allocations become more abundant, but menstruation is faster. It does not cause any discomfort to me, so I continue. "

"Fitball is good for moms who want to lose weight after giving birth. Convenient: during the day you do exercises yourself, and in the evening you rock your baby on it. My only way and falls asleep. "

"If you use a sports disc, be prepared for the effect to be only for the waist. At me here a bone wide. Thalia lost weight, and her thighs did not decrease. I can not pick up my clothes, I'm now sowing them. "

Video: 6 exercises for the waist