What does it take to look dazzling in a seductive tight dress? A chiseled silhouette and a wasp waist! Do a few exercises that perfectly tighten your lateral muscles and your goal will be achieved.
It is necessary
- Gymnastic mat
- Hula Hup
- Fitball
Instructions
Step 1
Side bends
Stand up straight, place your feet shoulder-width apart and spread your arms to the sides.
Take a deep breath and as you exhale, move the upper body to the right (like a slider).
The lower part is fixed in a motionless state.
The right hand is parallel to the floor.
After reaching the maximum, take a breath. As you exhale, move your left hand to your right and collect your palms into the lock.
Hold this position for 20 seconds (as long as possible, wait for a burning sensation in the muscles).
Repeat the exercise for the left side. Do 3 sets for each arm.
Get on your knees and grab the fitball.
As you inhale, raise your arms up, as you exhale, tilt your body to the right.
Inhale - hands up. Exhale - tilt to the other side.
Make sure that the curvature of the body is exclusively in the waist area.
Perform 3 sets of 10 pairs of bends.
Step 2
Side bar
The starting position is the plank pose. Stay in it for 10 seconds.
Take a deep breath and as you exhale, turn the body to the left side.
Emphasis on the right palm and both legs. The left hand is behind the head or extended upwards.
Keep your body straight, do not bend. The right palm should be exactly under the shoulder.
Hold this position for 30 seconds and make several springs with a small amplitude with a pelvis.
Pause again for 30 seconds and return to the starting position.
Repeat the exercise on the other side. Follow 2 sets to consolidate the effect.
Step 3
Lying on your side leg raises
Lie on your side and rest on your right elbow. Place your other hand in front of you or take it behind the back of your head.
Perform upper leg lifts 50-60 cm up - 20 times;
As you inhale, lift your upper leg 30-40 cm up. As you exhale, pull your lower leg to it and hold this position for 15 seconds. Repeat the exercise 5 times.
As you inhale, lift your upper leg 30-40 cm up. As you exhale, pull the lower one to it and make 15 springs. Watch the body, do not fall back.
Repeat the exercise on the other side.
Step 4
Side crunches
Lie on your back, place your palms behind your head and spread your elbows wide.
Bend your legs at an angle of 90 degrees, place your knees exactly over the pelvis.
Starting position - the shoulders are raised above the floor.
Deep breath. As you exhale, pull your right elbow toward your left knee while extending your right leg. While inhaling, return to the starting position, while exhaling, repeat the exercise in the same direction.
Do the exercise 20 times, then change sides.
Step 5
Due to the massage effect, the hoop will improve blood circulation in the waist area. Exercise 10-15 minutes after the main workout, and the results will not keep you waiting.
