Women try to look attractive and follow their own figure. But sometimes even slender girls complain about the presence of a fat fold in the area above the waist. In this case, it is necessary to increase the physical activity on the muscles of the upper press. Do a daily set of exercises and notice how gradually the waist will become more graceful.
Instructions
Step 1
Stand straight with your feet shoulder-width apart and your palms at your waist. Do circular movements with the body, first in one direction 10 times, then in the other for the same number of repetitions. During the exercise, try to fix the hips, the movement should occur only in the waist area.
Step 2
Do not change the position, just raise your hands up and clasp your fingers into the lock. With an exhalation, tilt the body to the right, fix the hips. Straighten up as you inhale. With the next exhale, bend to the left. Do the exercise 20 times in each direction.
Step 3
Leave the original position the same. With an exhalation, tilt forward, bring your shoulder blades together, place your body parallel to the floor, keep your knees fully extended. Fix this position for 10 seconds, while breathing calmly and evenly. While inhaling, straighten up, rest a little. Repeat the exercise 2 more times.
Step 4
Stand straight, bend your arms at the elbows and press them to the body. Exhale and turn your upper body to the right, extend your left hand in front of you, keep your hips fixed. On inhalation, return to the previous position. With the next exhalation, turn the body to the left, extend your right hand forward. Do the exercise 15 times in each direction. Execution speed may vary. If you can turn quickly, try to breathe evenly, not fast. The higher the speed of the exercise, the greater the load on the abdominal muscles.
Step 5
Lie on your back, keep your hands behind your head, bend your legs at the knees, place your feet on the floor. With an exhalation, lift the body as much as possible above the floor. As you inhale, lower yourself to the floor. Complete 30 lifts. Change the position of the body a little: put your legs bent at the knees on the floor to your right. Perform another 30 body lifts. Now place your feet to your left and repeat the lifts.
Step 6
Sit with your legs bent at the knees, feet positioned as far as possible from the buttocks, keep your hands in front of you. As you inhale, lean back a little, feel the abs tighten. As you exhale, return to the starting position. Repeat the exercise 20 times.
Step 7
Leave the body position the same, place your hands in front of you, bending them at the elbows. As you inhale, lean back a little, keep your back straight. Within 2 minutes, turn the body to the right and left, breathe calmly. First, do the exercise at a fast pace, then rest a little. Take another approach, but slow down the speed significantly during its execution.
