A thin waist is the key to not only a beautiful figure, but also good health. Scientists say that a waist measuring over 89 centimeters indicates possible heart problems and the risk of vascular disease. If your performance exceeds the recommended parameters, start fighting for slender forms. Work out at home or in the gym, pay attention to cardiovascular exercise, and change your diet. Two to three weeks of effort - and your waist will become much thinner.
It is necessary
- - hoop;
- - dumbbells;
- - exercise bike or treadmill.
Instructions
Step 1
To reduce your waist as quickly as possible, make the necessary dietary adjustments. Eliminate sugar, sodas, yeast baked goods, legumes, and certain fruits, especially bananas, cherries and grapes from the menu. For a flatter belly, eat chicken, turkey, boiled or steamed vegetables and cereals in water. Drink plenty of green tea and clean, still water.
Step 2
Increase your daily physical activity. Walk at a brisk pace, exercise on a stationary bike or treadmill, or swim. For fast results, stick to the formula - not a day without intense cardio workout. Spend at least half an hour practicing.
Step 3
Master your morning exercises - it only takes 15 minutes. The exercises are very simple - side bends, side lunges, body rotation. Such a simple complex will warm up the muscles and help remove excess fat around the waist. Breathing exercises work very well - oxygen accelerates the process of burning fat. Breathe in the air deeply, exhale sharply and hold your breath.
Step 4
Buy a hoop and twist it around your waist daily. You may not be able to do the exercise at first. But over time, you will definitely master it. Hula-hoop perfectly trains muscles, makes the waist flexible.
Step 5
Don't forget about power loads. Extend your morning routine three times a week with a few 3kg dumbbell exercises. Sit on a chair, raise your arms with dumbbells to your shoulders, straighten your elbows. Rotate the body left and right 20 times.
Step 6
Stand straight, legs slightly apart, hold dumbbells in lowered hands. Do slow bends to the sides, straining your abs and locking in movements. Make 6-10 movements in each direction.
Step 7
Finish your workout by stretching your muscles. Take a wide step to the side with your left leg and bend it at the knee. Raise your right hand and make a deep bend towards your left knee. Hold this position for a few seconds.
Step 8
Learn self-massage techniques. In the morning and evening, rub your waist with your palms. You can also use a roller massager. Do not treat the abdominal area - apply only to the back and sides of the body. Finally, apply a firming cream or gel to the waist area. It will tighten and tone the skin.
