effective exercises for the waist The beauty of a woman is a collective concept. Of course, many people dream of having an ideal figure and an impeccable hairstyle, but "wanting" and "having" are two different things. Because of excess weight, sometimes you want to burst into tears right in the dressing room, when you like the outfit does not want to converge on the waist. But, as they say, with tears of grief you will not help. It requires physical exertion, directed precisely on this part of the body. Thin waist is the standard of female beauty. And even if you have a small chest and not perfect hips, it is the waist that can correct the situation as a whole. It gives the female figure a special appeal and sexuality, balancing all other proportions. To achieve ideal results in the fight against excess kilograms at the waist, it is necessary to approach this problem in a complex manner. the most effective exercises for the waist

Physical exercise

So, the first thing to start with is physicalexercises. Nothing else will help to cope with the waist fuller. Well, let's start ... Warm-up Any physical education should start with a warm-up to prepare the muscles for the load:

  • In standing position, pull in and relax your stomach, you need to do it quickly;
  • Twist the hoop until you feel a slight fatigue;
  • Put your hands on your hips and rotate your body in different directions;
  • If you have a "health drive" it will be useful to spin on it for a few minutes.

Complex exercises standing

  • Pick up a stick or a mop (that is at hand) and wind it behind your head;
  • Let the stick is at the level of the neck. Now begin the turns in the sides;
  • Do not change your position, after the turns we begin to make the slopes down. Keep your head down and your shoulders parallel to the floor;
  • The stick is postponed and we have hands on the back of the head (take your fingers "into the lock");
  • Do the slopes to the side - knees do not bend and do not tilt the trunk down.

These effective exercises for the waist in positionstanding should be done every day. And for each tilt or turn to apply for 15-20 approaches. You can turn on the music and enjoy new sensations - how muscles stretch, how little the lower back aches, believe me, these sensations are more pleasant than painful. Complex exercises lying After the previous exercises, moving to a horizontal position - we lay down on the mat:

  • Position - lying on one side, hand on waist. The second hand can prop up your head (make emphasis), or you can just pull it out and lie down;
  • Raise the leg, which lies on top - do not bend in the knee. Then we turn to the other side;
  • We kneel and begin to squat on the left and on the right side of the hips;
  • Position - lying on its side. Now we do not raise the leg, but, without tearing it from the floor, we raise the entire body to the maximum possible height;
  • The top of the torso is on the floor. Cross your legs and lift them up, and elbows rest on the floor to keep your balance. Supporting your back with your hands, try to stretch your legs as high as possible.

Note that exercises in prone positionTo execute on 15 times (not less), with the greatest possible amplitude. Do not rush anywhere, try not to take a breath. Do better in a spacious room, well-ventilated and saturated with oxygen. Do not be too chasing yourself - be sure to take breaks. But sluggish training, you will not achieve anything. So choose for yourself a "golden mean" and follow this pace rigorously. Exercise-twisting People who professionally play sports say that the best effect is given by exercises on twisting the torso.

  • For the first exercise, you will need a spinningchair. Sit down and fix your legs in one position. Start spinning on the chair, keeping your feet on the floor. Hands should be stretched out in front of you. In each direction you need to make a minimum of 30 turns;
  • For the second exercise, stand up straight, hands behind your head. Pull in your stomach and try to connect the left knee with the right elbow, then vice versa. You need to do 20 approaches in each direction.

Thin waist to achieve difficult - it does not work outquickly, so prepare for long exercises. The most important thing is regularity. Never change the regime, conducting such training daily, you can be confident in achieving your goal. But also to focus only on the proposed exercises is not worth it. Be sure to buy yourself a hula-hoop, in common parlance - a hoop. It can be twisted at least a whole day - an excellent help on the way to a thin waist. Just remember - you can not twist the hoop right after eating and limit such training during the "critical days". And so - everything is in your hands, the more you do, the sooner you will see the results. Over time, the usual hoop can be replaced by a weighted hoop. The load will increase, and the effect is better!

Change food

Obligatory condition in pursuit of a thin waist -change your diet. In women, it is inherent in nature - in the first place, fat tissue is formed at the waist, so exclude buns, pies and cakes. Refuse to eat after 18-00, lean on fruits and vegetables in any form, drink juices and mineral water. But you can not completely refuse from fats - just replace the animal oils with vegetable oils. Meat should also be consumed regularly - choose for dishes rabbit meat, chicken or any other dietary meat. Be sure to eat sweet - black bitter chocolate, dried apricots, prunes, honey. Another thing: if your work time does not end at 17-00, and you go to bed after midnight, then you should eat the last time three hours before bedtime. effective exercises for a thin waist

Changing the way of life

It is very important to change your way of life. If you have a sedentary job, be sure to make daily walks, less often use the elevator. Do not wait for the bus - it's better to walk from office to home and vice versa. You give the load to the body, and get some fresh air. How much we miss in life, using cars, buses and trams! Are you in pursuit of a thin waist? Well, so run to your health! Yes, yes, daily jogging can bring in order not only the waist, but the whole body. You will feel much better, your skin will acquire a natural color, eyes will shine, and in the body there will be a maximum of energy and vivacity for the whole day. To do this, you just need to wake up an hour earlier, and then you are guaranteed a great mood! Even the most effective exercises for the waist will not be able to help in full, if there is not the right attitude. For a start, just love yourself - that's what you'll do already. Set yourself up only for victory, and then it will not be different! Arrange for yourself a set of pleasant procedures: hiking in the sauna or bath, visiting masseurs, conducting aromatherapy sessions. All this adjusts to the right way. And of course, attract your friends to the company - it's always easier to fight problems together. Surely, they will support you, and then go through all this will be even more interesting. Yes, and an additional incentive will appear - it will be a shame to abandon what was started in the middle of the road. the most effective exercise for the waist

Some practical advice

  • Be sure to note on which day you started the exercises and measure the initial size of the waist - there will be an incentive to compare the results;
  • It is advisable to inform your husband or girlfriends about the planned event - then it will be a shame to "get off the track";
  • You can not begin to do the exercises abruptly, with a pounce - only gradually increasing the pace and the number of approaches;
  • Do not use any "miracle" drugs - you can do harm to your health;
  • Do not go full or partial fasting, just adjust your diet;
  • It is very convenient to start such measures during the post. If you adhere to it, then it will be a good helper, because the diet you will still change;
  • If you have diseases of the genitourinary system or problems with the gastrointestinal tract, then first consult your doctor;
  • Independently choose a diet is not recommended - only a dietician can give a competent recommendation;
  • During breastfeeding, it is not possible to carry out the above-described activities, wait until the baby grows up, and then already exercise your figure.

And yet - tune yourself not to pain, but togood mood and chic results! At first it will be difficult and laziness, but then you can not live without morning exercises, unloading days and jogging in the park. You can enroll in a swimming pool or gym, you can be like aerobics or attend courses of Latin American dances - it all depends on you and your desires. By the way, with such an active way of life you can meet your destiny, if your personal life is not arranged yet. And, believe me, the men are not at all attracted to the women, exhausted by diets, with sadness and hunger in their eyes. Smile, take care of yourself, do not leave the house without makeup. Yes, even for bread in the bakery must go fully armed. Do not forget to pick up a luxurious wardrobe (it's quite inexpensive) and buy flasks of your favorite perfume - everything, you are adorable! You can count on compliments and smiles, slanting looks and questions: "Do you have a holiday?". And the waist ... The waist will be thin and elegant - the main thing to try. After all, with a great desire, desire and inspiration, a woman can do everything, is not it? We advise you to read: