Noticeable body fat in the lumbar region is a serious reason to tackle your figure. Exercise, active lifestyle and proper nutrition are the ingredients of your success.
Necessary
- - gymnastic hoop;
- - gymnastic sticks;
- - dumbbells;
- - bandage rubber;
- - gymnastic roller;
- - gym membership;
- - DVD with workouts;
- - access to the Internet.
Instructions
Step 1
Twist a gymnastic hoop around your waist. Start with 10-15 minutes a day and work up to 30-40 minutes. This exercise can be done 4-5 times a week.
Step 2
Do the gymnastic stick exercise (even a smooth shovel handle or something similar will do). Stand in the starting stance: feet shoulder-width apart, the stick rests on your shoulders, like a rocker, your hands are along the projectile on both sides. Perform torso bends in different directions, alternating with body turns. Allow 10-15 minutes for these exercises.
Step 3
Take a dumbbell, choosing the weight that is optimal for you, and take the starting position: legs together, feet parallel to each other, one hand holds the projectile, the other supports the back of the head with the palm of the hand. Bend in different directions. This exercise works the oblique abdominal muscles, which are also responsible for a beautiful waist.
Step 4
If you buy a second one for your existing gymnastic stick, you can make a simple and effective home exercise machine. Connect the shells securely with a rubber bandage at both ends. Stand with your feet on one of the sticks, and place the other on your shoulders, leaning 90 degrees. Smoothly straighten, then tilt again. Depending on your physical fitness, the number of strips of bandage rubber can range from two to ten.
Step 5
Get a gym membership, where, under the guidance of an experienced trainer, you can do exercises on special simulators that will focus on working out the back muscles.
Step 6
Choose fitness, stretching, Pilates, etc. as effective methods to combat body fat in the waist area. Join a sports group or exercise at home by following video instructions from the Internet or DVD.
Step 7
Do not forget to monitor your diet, exclude sweets, fatty and flour products from it. Eat more fruits and vegetables and drink enough water, limiting your salt intake.
Step 8
Lead an active lifestyle: replace, if possible, driving a car with walking, cycling, running, doing morning exercises, etc.
