In order to reduce the waist and remove the belly, an integrated approach is needed, including proper nutrition and exercise. Sweet, flour, fatty, fried and salty foods should be excluded from the diet, food should be eaten in small portions 5-6 times a day, do not eat less than 2-3 hours before bedtime.
Instructions
Step 1
In order to perform the first exercise, take the following position: feet shoulder-width apart, clasp your hands in a lock at the back of your head and make 10-15 bends to the sides.
Step 2
Place your hands on your hips and do 20-30 rotations of your hips, first to the left, then to the right.
Step 3
Lie on your back, place your left leg on the floor, bend at the knee, and put your right leg on it. Put your left hand behind your head, in this position, perform twists in the direction of your right leg. Do 10-15 reps, then switch legs and repeat.
Step 4
In a prone position, stretch your arms along your torso, raise your legs perpendicular to the floor and cross, leaning on your hands, raise your pelvis. Repeat the exercise 5 times.
Step 5
Lie on your left side, rest your left elbow on the floor and lift both legs at the same time, do 5-10 reps, then do the exercise while lying on your right side.
Step 6
Exercise "bike": in the supine position, rest your elbows on the floor, lift your legs, bent at the knees, and perform rotational movements with both legs alternately.
Step 7
Lying on the floor, spread your arms in different directions, raise your legs at a right angle, slightly bending them at the knees, and slowly tilt your legs to the right and left. Repeat the exercise 20 times.
Step 8
While lying down, simultaneously raise your shoulders and straightened legs, try to reach your toes with your hands. Repeat the exercise 10-15 times.
Step 9
Sit on the floor, spread your legs to the sides and stretch your arms out in front of you. Make 10-15 turns left and right.
