How to make your waist thin? Exercises for a thin waist in the gym How they make a waist in gyms

A thin waist of no more than 60 cm is the standard that most girls around the world strive for. However, this criterion has not been the norm for quite some time. The ideal volume depends on your body type and height. It is believed that it can be calculated by subtracting 100 cm from the figure that makes up the height. The resulting value will become an approximate guideline. But this does not mean that minor deviations in one direction or another are unacceptable. According to the second method, the waist-to-hip ratio should be 0.7. If a woman broad bone, you need to add 3-5 cm to the resulting result; if it is narrow, on the contrary, subtract it.

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The best helpers in the fight for ideal parameters There will be exercises for the waist, aimed at creating a chiseled, feminine silhouette. You can perform them at home, without using expensive equipment or weights.

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Factors affecting waist size

The anatomical features of many women and girls do not allow them to form a wasp waist for a number of reasons, and they do not always include overweight.There are several factors that influence volume:

• Classes in gym using weights - they make the figure more massive and do not allow full stretching muscle corset.
• Poor nutrition with predominance fatty foods, proteins, confectionery products - provokes fat deposition in the sides, abdomen, and lower back.
• Increasing the volume of the fascia, which is a thin film that envelops the muscle corset, visually increases the waist. To avoid this, it is recommended to perform stretching exercises that strengthen the muscles without increasing volume.

Common Mistakes

In the struggle for a thin waist, women of any age often make mistakes and instead of the long-awaited result, on the contrary, they get an increase in volume.



Strict diet

The most common and common mistake is compliance strict diet and restriction of vital proteins and fats in the diet, which leads to inevitable periodic breakdowns.

As a result, the woman dials weight lost“with a reserve”, and getting rid of fat accumulation becomes more and more difficult.



Application of a corset

Using a corset to reduce volume is another common mistake. As a result of constant compression, the functioning of the internal organs, secretion and outflow of bile, digestion worsens.

Stagnation of food in different parts of the gastrointestinal tract invariably leads to weight gain in the waist, abdomen and sides.

Wrong choice of exercises

Those who strive for a wasp waist should avoid the following exercises:

• Bends the torso to the sides from a standing position- a popular exercise in various gymnastics complexes, which provokes shortening and increase in volume of the lateral muscles, which leads to loss of harmony.
• Squats with weights- effective for the muscles of the legs, buttocks, and back, but their waist becomes fuller, since weights contribute to the growth of muscle mass.
• Torso twisting from a supine position. By simultaneously pulling your head and knees towards each other, you can pump up your abs and at the same time increase the volume of your waist due to shortening and growth of muscles.

Another mistake beginners make is diligently performing the Russian twist exercise, the essence of which consists of turning the body from a sitting position on the floor with slightly bent knees and raised legs. At this time, the arms are placed in front of the body, at chest level, and rotate with it. Some people use a small weight to increase the load, which they hold in their hands and move from side to side when turning.

The exercise is definitely useful for strengthening the muscle corset and eliminating fat deposits from the sides, abdomen, and lower back, but it is not recommended to use it in the fight for a thin waist, especially with weights.

Warm-up block

For those who do not have the opportunity to devote time to training in the gym, there is a complex simple exercises which can be done at home.

The best option would be morning workouts, when the body burns extra calories. Classes in evening time increase the risk of increasing muscle volume.

Before starting the main complex, it is recommended to perform several warm-up exercises. This will help avoid accidental injury and sprains.

Warm up with a few simple exercises:

• Turn your head in different directions while standing with your feet shoulder-width apart for 30 seconds.
• Slow rotation of straightened arms in a circle for 20-30 seconds.
• Bend your torso forward and backward from a standing position with your feet shoulder-width apart for 30 seconds.
• Bend forward to straightened and connected legs from a sitting position on the mat. You need to do 10 bends, trying to touch your forehead to your legs.

Exercises must be performed slowly, feeling each muscle and how it stretches. This simple complex will help prepare the body for the upcoming loads.

The best exercises for a small waist

The most cool exercises For homemade are simple and effective, promote weight loss, form narrow waist and a flat stomach.

To carry out some of them, you will need a special foam roller or roller, which should be purchased at the store. sports equipment. It will help reduce the load on psoas muscles, stimulates blood circulation and lymphatic drainage.

Jumping rope

Everyone famous exercise, which allows you to use almost all muscles, promotes weight loss, forms a wasp waist and a slender silhouette with smooth curves.

To perform this, you should purchase a jump rope that matches your height. A consultant will help you make your choice. sports store. You need to start training with 20-30 jumps on two legs. As the loads increase, it is allowed to increase their number to 60-80 per lesson.

The pace should be uniform, movements should be smooth. After completion, you should pause for a minute to restore your breathing rhythm.

Burpee

It is considered the best exercise for developing all muscles and shaping a feminine silhouette. Used in almost all types of gymnastics.

Execution algorithm:

1. 1. From a standing position, quickly squat down, touching the floor with your hands.
2. 2. From this position, take a push-up position: straighten your legs and stand on your toes.
3. 3. Do 1 push-up.
4. 4. Return to the squat position, bringing your knees to your chest.
5. 5. Jump up, raising your arms above your head.



Repeat at least 10 times at a measured pace.

"Bicycle" with twisting

A well-known exercise with a small addition that will allow you to form a wasp waist in 3-4 weeks.



Algorithm of actions:

1. 1. Take the starting position lying on your back with your knees bent and your arms joined together and placed under your head.
2. 2. Perform standard sit-ups to pump up your abs, each time touching the elbow of one arm to the knee of the opposite leg.

You need to do at least 3 approaches 5 times. The pace depends on physical fitness.

Vertical hip raises




Technique:

1. 1. Take the starting position in the shape of an inverted letter “L”: lying on your back, raise your legs so that your feet are in line with your hips.
2. 2. Lift your hips off the floor and stretch your feet toward the ceiling.

It is important to ensure that your legs do not sway or bend at the knees.

You need to repeat the exercise at least 10 times. For trained and endurance people, up to 50 repetitions are allowed. Hip raises not only make your waist appear slimmer, but also reduce fat in the lower abdomen.

Air twist

An effective exercise for strengthening and shaping the muscle corset and losing weight.

Performance:

1. 1. Stand on a flat surface, straighten your legs together.
2. 2. Jump while rotating your hips in the air and landing with your feet facing the other way.

Perform 15-20 jumps at a measured pace. Better - slowly: this will help you concentrate on muscle work.

Side plank

The best exercise aimed at eliminating fat folds from the sides.




Execution algorithm:

1. 1. Lie on your side, bend your knees.
2. 3. Rise up with your arm and legs straight, and raise the opposite arm perpendicular to the floor or place it on your waist.
3. 4. Stay in this position for 20 seconds.

For each side, the plank must be repeated at least 5 times. During execution, it is recommended to ensure that the body is elongated in an even line.

Vacuum

One of the best exercises for shaping a wasp waist and flat stomach with elastic muscles.




Performance:

1. 1. Take the starting position lying on your back with your legs bent at the knees and your arms along your torso.
2. 2. Take several breaths with your diaphragm, inflating your belly.
3. 3. As you exhale, the stomach should be pulled in as much as possible, creating a vacuum for 5-10 seconds. Repeat at least 10 times.

If it is impossible to hold your breath while exhaling for up to 10 seconds, you are allowed to hold it for a shorter amount of time. It is allowed to perform the exercise while sitting on your knees bent with your hands resting on your hips.

"Mill"

Helps in short term reduce waist size, strengthen back and arm muscles.




Technique:

1. 1. Get into the starting position: feet wider than shoulders.
2. 2. Bend forward so that your torso is parallel to the floor.
3. 3. Spread your arms outstretched and alternately touch the floor with the fingers of each hand while swinging.

Perform for at least 30 seconds. For beginners and unprepared people 15 seconds is enough.

"Snow angel"

A simple and at the same time effective exercise for shaping a feminine silhouette is performed like this:

1. 1. Starting position - lying on your back with your legs spread shoulder-width apart and your arms straightened, removed from the body by about 20 cm.
2. 2. You need to simultaneously place your hands behind your head, without lifting them from the floor, and try to spread your legs as wide as possible.

Movements should be rhythmic and slow. Perform the exercise for a minute, trying to keep your arms and legs moving in the same rhythm.

Pelvic lift




Performance:

1. 1. Take the starting position lying on your back with your legs bent at the knees.
2. 2. Place your arms along your body.
3. 3. Raise your pelvis, leaving only your shoulders and arms on the floor.

You need to stay in the final position for 5-10 seconds. Repeat at least 15 times.

"Hourglass"

For correct execution For this exercise you will need a foam roller purchased from a specialty store.

Algorithm of actions:

1. 1. Take the starting position lying on your side with straight legs. The feet are located on the roller.
2. 2. Lean on your arm bent at the elbow and raise the opposite arm perpendicular to the floor.
3. 3. Lean forward a little, trying to touch the fingers of your straight arm to the floor, without turning your whole body.



For both sides, perform 10 times. During repetitions, it is necessary to ensure that the legs located on the roller remain motionless.

Leg Raising

One of the best exercises aimed at strengthening the muscles of the thighs and lateral abdominal muscles. Helps achieve a smooth and feminine silhouette.

Technique:

1. 1. Lie on your side with your legs straight and joined together.
2. 2. Lean on your arm, bent at the elbow.
3. 3. Raise your straight leg quite slowly as high as possible, trying not to move the rest of your body.

Repeat 15 times for both sides. After several sessions, it is recommended to perform the exercise even more slowly to ensure maximum muscle tension.

Roller skating with your back and side




An effective exercise to achieve thin waist and volume expansion chest is done as follows:

1. 1. Take the starting position lying on your back with your legs bent at the knees.
2. 2. Place a cushion under your shoulders, clasp your hands together and place them under your head.
3. 3. Roll with your back on the roller, keeping your head and arms 10 cm from the floor, trying not to bend in the lower back.

Continue for one minute. During repetitions, you must ensure that your torso is straightened in one line.

Rolling sideways on a foam roller looks almost the same, only you need to roll while lying on your side. The hands are placed behind the head and clasped. You should continue for at least a minute.

It is important that your knees are bent and remain motionless during the roll: this will ensure that your oblique muscles are trained.

Rolling with a fitball

For this exercise you will need a fitball, which should be purchased at a specialty store.

Technique:

1. 1. Rest against the ball with straightened arms, resting on the toes of your straight legs.
2. 2. Gradually roll so that the ball moves under the body.
3. 3. At the end of the roll, the fitball should be supported not by the arms, but by straight and connected legs.

You need to perform at least 10 approaches, making sure that the body does not bend anywhere and is stretched in one straight line.

Spinning the hoop

A hoop is considered the best device for shaping a thin waist. You can choose the right one at a sporting goods store. It is worth giving preference to a model with medium weight. The height should not be lower than the navel line.

There are several proven exercises that will help you achieve the desired results in a short time:

• Simply spinning around your waist for 5-15 minutes a day will help improve blood circulation and remove body fat in the problem area.
• Bends forward with emphasis on a vertical hoop will help work the oblique muscles and back.
• Rotating the hoop in a standing position with your legs slightly bent at the knees for 3-5 minutes helps you lose weight and strengthen your entire body.

After several workouts, you are allowed to complicate exercises with a hoop, do bends and lunges while rotating. However, this method is dangerous because it increases the risk of injury during bending. It is recommended to start training with a plastic hoop. It is more difficult to keep it suspended, which creates additional stress on the abdominal and side muscles, while the risk of injury is minimal.

Spins on a gymnastic disc

Simple device - gymnastic disk- will help you form a thin waist at home without any extra effort.




Exercise options:

1. 1. Kneel on the disk and rest your hands on the floor, turn your torso from side to side, leaving your hands in place, for 2 minutes.
2. 2. Stand against the wall and lean your hands on it. Place your feet on the disk, try to turn your torso, leaving your arms motionless. Perform for 1-3 minutes.
3. 3. Stand on the disc without support and turn your arms in one direction, and your legs and torso in the other, creating tension in the sides and abdomen.
4. 4. Sit on the disk, rest your hands on the floor behind your body, raise your legs bent at the knees 10-15 cm from the floor. Turn your body in different directions, without moving your arms, for 2-5 minutes.

10-15 minutes a day is enough to form perfect waist in 3-6 weeks. It is important to listen to your feelings during exercise and not make sudden movements.

Any physical exercise, aimed at reducing waist size, are recommended to be combined with proper nutrition, which is dominated by fresh vegetables, fruits, herbs and other healthy foods.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to remove excess weight fully? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

The stomach is one of the most problem areas for girls. However, you can find the perfect waist at home. All you need is motivation, a little free space and regular implementation of the presented set of effective exercises for a thin waist.

The best exercises for a thin waist at home

Are you wondering how to make your waist thinner and get rid of your belly fat quickly? Looking for effective complex exercises you can do at home? In this article you will find the best program workouts to do at home.
Many believe that crunches, abdominal exercises and bending are enough to reduce waist size. It should be remembered that incorrect execution technique can only increase the sides. Follow the recommendations of a professional trainer and stick to the program presented below.

Before you start training, take some time to warm up. Do side bends, jumping and running in place for 5 minutes before training.

How to make your waist thinner: a set of exercises at home

Technique:

1. Take a lying position. Use your forearms as support. The entire body should form a single straight line. Tighten your buttocks. Make sure your hips don't drop.
2. Hold the achieved position for a minute.

Exercise activates lateral muscles belly. Only your stretching can make the task easier.

Performance:

1. Lie on a flat surface with your stomach up. Lower your arms along your body. Raise your legs up to form a right angle. Hips and feet form one line.
2. Lift your buttocks. Stretch your feet upward. Legs should be straight throughout the exercise. Avoid rocking.
3. Return to the starting position. Do 2 sets of 10 reps.

Technique:

1. Lie on your back. The body and buttocks are pressed tightly to the floor. Bend your legs in knee joints. Place them near the sternum.
2. Expand bent legs to one side. You should not touch the floor. Then return to the original position. Do the same twist for the other side. For each side, do 10 repetitions, 2 sets.

The movement engages the transverse abdominal muscles.

Performance:

1. Get on all fours. Exhale. Try to pull your stomach in as much as possible. Look only forward. Don't raise your head.
2. Stay in this position for 15 seconds. Repeat the exercise 6 more times.

All abdominal muscles are involved in the exercise.

Technique:

1. Lie on one side. Get into a plank position using your forearm and feet as support. Look only forward. Keep your back straight.
2. Stay in this position for a minute. Do 2 times with a 1 minute break.

Performance:

1. Lie flat on your back. Fix your hands behind your head.
2. Bend your knees alternately. At the same time, turn your torso first in one direction, then in the other direction. Practice for a minute. Perform 3 sets.

Press engaged. Its rotational function plays an important role. Balance and coordination are also trained. Do 15 jumps in 3 sets for each side.

Performance:

1. Stand straight, keep your hands in front of you.
2. Jump so that your feet are pressed together. As you jump, turn to one side. On your next jump, rotate your body in the other direction.

Exercise "Swimming" for a thin waist

Technique:

1. Lie on the floor with your back up. Your hips should be pressed against a flat surface. The distance between the feet should correspond to the width of the shoulders. Stretch your arms in front of you. Look ahead. Don't lift your head up.
2. Bend your elbows, placing your palms near your sternum. Retract your shoulder blades.
3. Return to the starting position. Repeat the exercise 2 sets of 15 times.

Take the issue of choosing sports equipment seriously. The hoop must weigh more than 2 kg. Exercise with a hoop can provide you with a thin waist and the loss of several extra pounds. If this is your first time doing a hoop exercise, don't overdo it. Allow your body to gradually get used to this type of exercise.

Technique:

Control tension in your abdominal area. Spin the hoop for an hour and a half. It is permissible to take only 2 breaks of 2 minutes each.

With the help of a jump rope, girls will improve their metabolism and work out their abdominal muscles. During the jump itself, turn your body to the right, then to the left. Over time, this movement will become quite simple to perform. Jump quickly, take as few pauses as possible. After a minute of continuous jumping, take a break of 20 seconds. Do 5 approaches.

Training frequency

Train so that your muscles have time to recover. Work out approximately 3 times a week. Between training days leave 1 day of rest. The muscles will get used to the load gradually.

Perform the complex for a thin waist when you feel most comfortable. Usually girls prefer to warm up and stretch in the morning. This way the body gets back to work faster. Basic exercises can be repeated in the late afternoon.

How to make your waist thin quickly in a week: useful tips for doing exercises

1. Perform the exercises smoothly. Eliminate sudden movements. Rest no more than a minute between sets.
2. Watch your breathing technique. Inhale as you relax. Make the effort while exhaling.
3. Don't tuck your chin to your chest. Keep your neck straight.
4. Control your posture. The lower back should not lift off the floor. Don't overload your spine.
5. Ventilate the room before each workout.
6. At the end of the session, stretch. This will help the muscles relax.
7. Lead active image life. Go for a run, do yoga, ride a bike.

What determines a thin waist?

Subtract 1 m from your height to determine what waist size will be most suitable for you.

• Heredity. People who are not predisposed to obesity achieve noticeable results in sports much faster. It’s hard for girls who have a small distance between the ribs and the pelvic bone.
• Hormonal background. The waist will be thin if estrogen is present in excess. If there is not enough female hormone in the body, the figure will look the opposite.
• Level sports training . The thinness of the waist depends on the amount of subcutaneous fat. Regular training will help you find a thin waist.

Diet

Eliminate simple carbohydrates from your diet. Such foods include confectionery, sugar, and carbonated drinks. All of the above foods turn into fat. Choose foods that contain protein. For meat, prefer chicken breast. Eat fresh vegetables and fruits. Drink as much water as possible. Eat often, but in small portions. It is necessary to stop smoking and drinking alcoholic beverages.

All women dream of having perfect figure, and especially a thin waist. This can be done with the help of diet and exercises that are aimed at burning fat deposits in the sides and abdomen.

Diet for a wasp waist

For each woman, the diet is selected individually, since age, height, and weight are taken into account. But even in this case, since simple carbohydrates are quickly digested and turn into fat, reduce their consumption to a minimum.

What foods contain simple carbohydrates? Their source is all confectionery products, for example, chocolate, pastries, cakes. Many simple carbohydrates are found in pasta, baked goods, soda and sugar. If you do not follow a diet, excess fat deposits will not disappear from the sides and abdomen and they will turn into muscles, and your waist will not become thin. Therefore, in order to get a beautiful thin waist, you must also follow the exercises.

Effective exercises for a thin waist

Waist exercises give firmness and elasticity to the skin in this area, and therefore maximum impact on this area is necessary. Before you start, you need to warm up your body for 5 minutes by squatting, running, or dancing.

1. Hoop

To reduce your waist size, use a hoop or hula hoop. He is considered one of effective methods. It was used at the beginning of the last century. Right choice The hoop will help reduce your waist. You can choose metal or massage hoop, Remember that the abdomen must be constantly in tension during torsion. It should spin for at least 1.5 hours with 2 breaks, which are no more than 2 - 3 minutes. By diligently doing such training, you can get a thin waist and lose extra pounds. According to fitness trainers, if you spin a hula hoop correctly, you will burn more than 300 kcal in an hour.

Watch this exercise in this video.

A good and most popular exercise for the abdominal muscles, in addition to crunches, is the plank. But many people do it the wrong way. To engage the abs, you need to squeeze your buttocks and hold your body straight. When your buttocks contract, it tightens the back of your thighs, which in turn engages your abdominal muscles to a greater extent. Try to make sure that your hips do not drop, because when they drop, the abs will not tense and thus you will not achieve your goal.

1. Side plank

This exercise uses the lateral internal external muscles press. It does not create a rough look, but rather strengthens and shapes the oblique muscles.

Watch the video below to see how the plank is performed.

Accept the plank position and improve it. There are many exercises with rolling on a fitball. The main workout begins with placing your hands and elbows on a fitball. While maintaining the plank position, roll the ball slightly forward. Back and forth movements done with balance and control are great for the abs because they work the lower back and obliques well.

With the help of such lifts, the transverse muscles are activated. It is important to do this exercise correctly. By performing it, the tendons and hips are stretched. Assume an inverted L position: Lie on your back and raise your legs so that your feet are in line with your hips. From this position, lift your hips off the floor and reach your feet toward the ceiling. While performing this exercise, you need to make sure that your legs do not swing or bend at the knees.

This exercise looks strange, but it forces the transverse muscles to work. To perform it correctly, get on all fours and exhale completely. From this position, pull your stomach in and hold for 10 seconds. Repeat the movement several times, but try to do it in such a way that you do not get out of breath and maintain a neutral position of your neck and back.

1. "Vacuum"

For a thin waist and flat stomach, this exercise is good decision. The main trick is that through deep breathing, getting to transverse muscle abdomen, it is responsible for a thin waist, flat stomach. Watch this video for details:

By doing this exercise, you will get a belly fat burn and a cardio workout. By alternating between raising your knees and twisting your body, you create an impulse that makes your heart beat faster. Involving the lower and top parts body, you use all the muscles in the abdominal area. These bicycle crunches cause your abdominal muscles to burn more than other ab workouts.

Without stress on the hips, no waist exercise will be perfect. Glut bridge and hip loads are directed to the muscles of the buttocks and lower back. By doing these exercises, strengthen your muscles and shape your buttocks. This is an excellent way to develop the oblique muscles and make the waist appear thin.

At fat burning Jumping with legs spread is very effective. Ski twists can be used instead of regular ones. When doing twists, you jump in the usual way, but keep your feet together and instead of raising your arms above your head, you rotate your hips. So, you jump, turn left, then right and straight ahead. An exercise aimed at rotating the abdominal function also burns calories.

A great way to achieve a sleek waist is to jump rope, because thanks to it, material metabolism is enhanced and the abs are tightened, which is very effective. When doing this exercise, complicate the movements, engage your abdominal muscles, that is, while you jump, turn left and right. Get used to this movement. After a few days, try training with high intensity and pauses:

• jump on the jump rope for 40 seconds and as quickly as possible;
• Rest for 15 seconds;
• Repeat 5 times, rest for a minute and start again.

With this method you will burn a lot of calories and after the exercise you will gain a fat burning effect.

1. "Swimming"

Regular repetition of this set of exercises will make your waist attractive and thin. So, lie on your stomach and press your thighs to the floor. Place your feet shoulder-width apart and extend your arms in front of you. Lift it off the floor at the same time outstretched arms and chest and bend your arms towards your body, pull your elbows and squeeze your shoulder blades together as if you were swimming like a leopard. After returning to the starting position, repeat the exercise again.

You can watch various exercises for getting a thin waist in this video:

Even the thinnest waist can be ruined by unsightly ridges that appear after childbirth or sudden weight gain. To get rid of them, you need to do special exercises for the sides and abdomen, which will help tighten ligaments and skin.

Fitness exercises without equipment

At home, it is not always possible to use special dumbbells or barbells to eliminate fat accumulations, but even without them there are quite effective exercises from the sides.

The most simple option are bending from side to side. You need to place your feet slightly wider than your shoulders and extend your arms across your body. Take turns bending in different directions, while raising your free hand (which is not at an angle of inclination). The main thing is not to bend over too quickly; the muscles should tense during flexion and extension. Repeat as many times as possible, in two approaches.

In order to quickly remove fat sides, you need to combine several types of this exercise in one approach, as if creating an easy super-set. After finishing simple tilts, you need to start to slopes with turns. They will help warm up the oblique muscles.

Next, let's proceed to press. There are many options on how to pump up your stomach at home and thereby eliminate the roller. For example, you can lift one by one upper press and lower. Some celebrities even do both at the same time.

How to properly pump up abs for women:

1. You need to lay an exercise mat on the floor - it will provide the necessary surface rigidity. Depending on the structure of your spine, you may need to place a pillow under your lower back;
2. We put our hands behind our heads and begin to lift our abs;
3. We repeat the maximum number of times, then immediately begin to raise the torso. In this case, heated ligaments give the greatest impact;
4. Many athletes recommend doing crunches to tighten the oblique muscles of the torso and reduce the waist. It should be noted that they are not suitable for girls who want to reduce their sides. Theoretically, of course, the fat will go away, but instead you will become the owner of enough broad muscles, which will still visually burden the waist.

But at the same time, twisting is best exercises For fast burning excess fat on the sides. Only girls need to do them a little differently. When you lift your body, at the end point you need to tense your abs even more than they are tense at this moment. Then slowly release it and lower yourself.

For a flat stomach and round sides you simply must do leg crunches. This complex exercise, which also helps tighten the pelvis after childbirth and strengthen the front of the thigh. Starting position: on the floor with a ball or bottle sandwiched between your legs. The knees are bent at an angle of 90 degrees. Tilt them to the sides along with the ball, trying to touch the surface of the mat.

Since many exercises for the lateral muscles require bending and twisting, mill combines all options. This perfect way for feminine rounding of the sides. Place your feet shoulder-width apart, spread your arms in different directions, they should be straight, as should both knees. Bend over and start swinging your palms to the sides. Do as much as you can.

Bodyflex exercises for slimming sides and lower press Also easy to do at home. For example, the most effective of this technique is the following. You need to sit in the basic breathing position, knees bent and tucked under you, hands free. Inhale and release left hand V right side, as you exhale, you need to reach the maximum point of inclination and stay a little in this position. Do the same with the other hand. In addition to a slim waist, this exercise guarantees increased flexibility in the back and legs.

This whole set of exercises for the sides will help you complete training for gymnastic ball or fitball. She will remove all excess from the lower tummy and waist. You need to lift your body on it, jump, do push-ups. Also this great way quick warm-up of the body before classes.

Video: side exercises
https://www.youtube.com/watch?v=AcJQA-RKfAg

Exercises in the fitness room

Of course, doing it at home is simple and pleasant, but the most effective exercises for the abdomen and sides are performed in the gym. This is explained by the huge number of different exercise machines and dumbbells. Used to quickly reduce the abdomen and sides roman chair. This simulator is designed to pump up the abs and gives much greater results than simple lifting of the body from the floor.

You need to sit on a chair and put your legs under the bolsters, while your hands hold your head so that your neck muscles do not sway instead of your abs. Begin to lift your body, making sure that the load does not transfer to the front of the thigh. Do as much as you can.

Most women have simply excellent exercises for the waist and abs with dumbbells. They help provide some weight during exercise. You can start with the smallest ones - from a kilogram to two, but you don’t need to dwell on them. Take the dumbbells in your hands and bring them to your head, they should be at ear level. To strengthen your abs and remove creases, you can swing on a Roman chair or just from a straight bench. Holding the dumbbells near your ears, lift your body up.

A good exercise that will help you get rid of fat on your sides, stomach and tighten your back muscles is vertical bends with dumbbells. The main difference between this option and classical traction dumbbells, which helps to increase the deltoids, is that it has a very small amplitude of execution. You need to take dumbbells and carry them on straight arms above your head, then bend from side to side as many times as possible.

It is worth noting that the press is involved in almost all exercise machines and devices. Eg, squats will help comprehensively tighten the muscles of the body. They will get rid of ears, sides and sagging legs. How to squat with a barbell:

1. Feet shoulder-width apart, it is recommended to place mats under the heels;
2. The vulture lies on shoulder muscles, while inhaling we squat - while exhaling we stand up;
3. It is very important to ensure that your knees point in different directions;
4. Keep your back straight at all times, do not bend it, otherwise this exercise can cause harm.

Photos after squats convince that the girls did not become jocks, but acquired more sinewy and sculpted muscles. it's the same a good option for removing deposits in large areas gluteal muscle.

Likewise bench press can be used not only for tightening pectoral muscles, but also for the development of abdominal ligaments. Lie down on a bench, your feet should be on the floor, resting on it. As you inhale, remove the barbell from the holders and lower it to your chest, while exhaling, lift it up. Repeat up to 15 times.

And most last exercise to restore back flexibility, thin waist and flat tummy is deadlift . This is a rather complicated but effective option to get rid of fat folds. Barbell on the floor or lower mounts, back straight, feet shoulder-width apart. We lower the barbell as we inhale until it hits the floor, and raise it as we exhale. This is also a great activity for back surface thighs and buttocks.

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Every woman wants to have a thin waist. But pumping up your abs is not a panacea. Moreover, some common abdominal exercises expand your waist. How to achieve results, avoid mistakes, and is there any magic exercises for ideal volumes?

website I have collected the experience and knowledge of trainers who can tell me what to correctly focus on in order to “make” my waist.

What affects volumes?

Of course, the severity of the waist depends on the type of figure, and women with hourglass and pear types are the last to lose their waist when they gain weight. Unlike “rulers” and “apples”, when excess weight is deposited in the upper half of the body.

But, as trainers say, 3 things are visually and physically harmful to any waist:

• general excess weight
• bulging belly
• bad posture

The waist will not appear on its own, it is the result of general work on the quality of the body. But you can always “draw” it within the framework of your constitution.

Making the waist

Shaping your waist means working on your abdominal muscles. And, as you know, working on it is not primarily exercise, but getting rid of fat. Therefore, we create a calorie deficit by:

• balanced nutrition
• cardio training

Trained muscle corset and correct posture visually stretch and slim the silhouette, therefore:

• stretch your back and control your posture
• sharpen your waist and abs with targeted exercises

But it is worth remembering that not all abdominal exercises are beneficial for the waist; some, on the contrary, expand it. Competent trainers say that in order to form a graceful waist, you need to pay attention to the rectus abdominis muscle. “Pumping” the oblique lines leads to an expansion of the waist.

The most “dangerous” exercises from this point of view are:

• lateral crunches
• side bends with weights
• bending to the sides while sitting on the floor

At the same time, stretching the side muscles in various static crunches during yoga or Pilates forms beautiful curves of the waist.

5 effective exercises for the waist

1. "Vacuum"

Initial position: lying on your back, legs bent at the knees, arms along the body. This exercise should be done on an empty stomach.

We take a deep breath, exhale through the mouth, freeing the lungs as much as possible from the air and pressing the front wall of the abdomen to the spine. Gravity helps you in this position. We hold for 15 seconds, relax. You can gradually increase the duration of the “exhalation” to 1 minute, the main thing is a comfortable feeling.

Repetitions: 3–5 approaches.

Time: from 2 minutes.

• Those who have problems with the stomach and intestines should be careful with the vacuum. This exercise increases intra-abdominal pressure, which can negatively affect unhealthy organs. The exercise is contraindicated for asthma, spinal hernia and heart disease.

2. Tilt forward/backward

Initial position: standing, feet shoulder-width apart.

The essence of the exercise: you should feel the lower back muscles stretch. We bend forward deeply, touching the floor with our hands and holding in this position. Then carefully bend back, holding your lower back with your hands.

Repetitions: 15–20 times.

Time: from 2 minutes.

• This exercise will not be advisable for those who have problems with lumbar region back pain, chronic headaches or increased intracranial pressure.

3. Boxing crunches

Initial position: lying on your back, legs slightly bent at the knees.

The main feature of the exercise is fast pace. We tear off only the shoulder blades from the floor and immediately return back. We make sure that the abs do not relax during the exercise.

Repetitions: 3 sets of 12–15 reps.

Time: from 2 minutes.

• Exercise is contraindicated in acute periods of gastritis or rheumatism, or with gallbladder diseases. It should be performed with caution by those who have problems with the respiratory system and cardiovascular system.

Repetitions: 2-3 times for each side.

Time: from 1 minute.

• You should be careful with stretching if you have high blood pressure, joint problems, or inflammation of internal organs.

Have you tracked which exercises were effective for you?