Every woman wants to have a perfect appearance,regardless of whether she has a curvy figure or a standard figure. The fact is that thinness does not always imply a thin waist, and it is this part of the body that all men pay close attention to. So that ladies could create the necessary sizes for themselves with their own hands, special physical exercises for the waist were developed. But here it should be taken into account that the exercises should be done in a complex and form not only the waist, but also a flat tummy.
Physical exercises designed for quick results
- Sit on the floor and stretch your legs in front of you. Grasp your legs with your ankles and lift it, while bending at the knee is unacceptable. The same we do with the other leg. The number of lifts per foot is 15-20 times.
- Stand with your feet together. Bend down without bending your knees. Do 20 bends like this.
- Standing on their knees, legs together, arms crossed forhead. We sit on the left thigh, stay in this position for 5 seconds, then rise, the same movement is done on the right thigh. This exercise for the waist is the most effective and gives a quick effect.
If you are tired, you can rest between exercises.take a short break, literally for five minutes – dance, jump, but don’t lie down or sit still. By the way, before you start doing this kind of exercise, you need to warm up your muscles. Remember that you can’t do waist exercises “on the fly” – you can stretch your muscles and even tear your ligaments. With this kind of exercise, you can tighten your muscles in about two weeks. Just don’t expect too quick results if you have very curvy shapes – you’ll have to work hard.
Long sessions
Of course, every woman should chooseexercises that will help the waist individually. If you feel discomfort or pain during the process, it is better to try another complex. For example, this one:
- The starting position is to lie on one's side, to lean onabout the head. Now we must raise our straight legs. From the first time you will not be able to raise it high enough, but, believe me, in a month's time of such exercises you yourself will be surprised how easy it is to perform this exercise.
- Standing, raise your legs, bent at the knees and touch just the knees of the elbows. It should be done 20-40 times on each leg.
- The starting position is to stand straight, legs together,hands apart. And now, straining only the waist muscles, you must reach out to the imaginary object. Alternately in one and then in the other direction. Do not bend or tear your legs off the floor.
You can achieve the perfect figure with just your desiresif it doesn't work, you need to do these exercises for at least a month. Just don't forget to at least change your diet a little - reduce the consumption of foods that are a priori harmful to your figure. By the way, after such a workout, you shouldn't run to the refrigerator and eat an unthinkable amount of buns and pies. You won't achieve anything with this. But including fermented milk products, fruits and vegetables in your diet will be very useful. One more thing - it will be just great if you start jogging in the morning. During such exercises, not only does the tone of the whole body increase, but the muscles of the buttocks, thighs and abdominal press also work - and they are inextricably linked with the waist muscles. You should combine the exercises and add load on the abdominal press.
Complex exercises
What activities can transform you the most?your figure? Exercises that affect the waist especially effectively are those that are performed with a load. So take advantage of this - buy small dumbbells (maximum 1 kg each) and start working. For example, you can do all the exercises listed in the first point with dumbbells. You can simply pump up the press, or you can do arm swings with dumbbells. In this way, all the muscles of the torso will be worked out, and then your figure will look proportional. Do you want to find out which exercises for the waist will be the most effective? Only complex ones! You should not neglect at least one of them, you should not not do one of them, because it is difficult, for a full complex you need to allocate only 30 minutes of your time and then enjoy the results. So ...
- Become, place your hands on your sides. Do the slopes to the side - for each 40 times. In this case, you yourself will feel which muscles are straining - the waist and the press.
- Sit on the floor and lean on your hands behind your back (on your elbows). Raise straight legs 20 times. With this exercise will work not only the muscles of the abdominal press, but also the buttocks.
- Sit on the floor and make slopes to your knees. In this case, you can keep your hands on the feet or ankles, and your legs should be straight. Ideally - touch your forehead with your feet.
Exercises that affect the waist, firstIt is very difficult to do – usually these muscles are not developed. Do not try to do the maximum number of swings and bends from the first day – this way you will only harm yourself. There should be moderation in everything, do everything as much as possible and do not “force” yourself. But after just a month of regular exercise, a miracle will happen – you will see in the mirror a clear reduction in your waist, a toned tummy and elastic buttocks: you will be able to put on tight clothes and not be embarrassed by your appearance. Only work, perseverance and patience will help you transform. Exercises that can somehow affect the waist, make it thin and at the same time tighten other muscles of the body, should be done every day. But this is ideal, and in reality, 3 times a week is enough. It is better to do exercises with pleasant rhythmic music, with open windows and with the right attitude. Smile more often, imagine what successes await you ahead, believe in the effectiveness of your enterprise, and then you will be transformed! Remember what awaits you at the end of all the "torment" - compliments from others, admiring glances and self-confidence. Agree, for this it is worth making an effort and working on yourself a little. We recommend reading:
