A woman may have wide hips, full legs and not large enough breasts, but it is the lack of a waist that makes the figure awkward. For those who have not been given a slender body by nature, it is necessary to perform waist exercises that train the oblique press and transverse muscle.
Instructions
Step 1
To reduce the waist with exercises, you need to pay attention to the entire muscle corset: sides, abdomen, lower back. For optimal results, do various crunches as a warm-up and stretch at the end of the workout.
Step 2
Experts recommend starting the lesson with bends forward and to the sides without weighting. You can also twirl the hula hoop for 10 minutes. Longer rotation of the hoop at the waist is fraught with complications with the kidneys and the gastrointestinal tract.
Step 3
Be sure to pump your abs at least twice a week until the muscles start burning. Increase the load on the abdominal area gradually and stretch after training.
Step 4
Static waist exercises are very effective. In addition to the classic straight planks, you need to perform side planks: lie on your side, lean on your forearm, placing it perpendicular to the torso. Place your other hand on your belt. As you inhale, pull your body into a string, resting on the outside of your lower foot. To increase the load on the oblique abdominal muscles, you can lift one leg up. Breathe evenly as you exercise.
Step 5
Lie on the floor, bend your knees at right angles and place your shins parallel to the floor. Place your hands under your head. Lower your knees alternately to the right and to the left of the body, without lifting your lower back from the floor.
Step 6
Take the birch position. Stretch your arms and place them perpendicular to the body, palms down. For balance, spread your legs with a slingshot. Slowly rotate your lower body 90o. Hold the pose for as long as possible. Then again take a straight position and repeat the exercise in the other direction.
Step 7
It is very easy to reduce the waist with yoga exercises. One suitable position is the cobra pose. Lying on your stomach, place your palms near your chest. Slowly raise your upper body using your arms and bending back. Tighten your glutes to relieve stress on your lower back. As you inhale, turn your body 90o. Hold the pose for 30 seconds.
Step 8
Get into the plow pose. Stand on your shoulders, stretch your straight legs parallel to the floor and rest your toes on the surface. Exhaling, in small "steps" move your legs and buttocks 45o to the left, performing twisting. Return to starting position and repeat on the other side.
Step 9
Lying on your back, place your right leg bent at a right angle on the floor, pressing your foot firmly to the surface. Place your right palm under your head. Place the left ankle on the right thigh, making sure that the knee looks clearly to the side. Place your left hand parallel to your body, palm up. Tighten your abs and, without moving your lower body, move your chest towards the left knee. Change legs and repeat.
