Want to get rid of the folds on the sides and find a thin waist?
Notorious "sides" are controlled by oblique abdominal muscles. They tilt the upper part of the torso to the side, turn it, so to speak, "around its own axis." And they also model the desired waist.
There is a set of exercises that will help you form a beautiful silhouette.
The starting position . Feet wide apart, hands on the nape, upper body straighten and slightly tilt forward.
Exercise . We tilt the upper part of the body alternately to the right and to the left. Important! Do not turn or bend back. 2-3 approaches 4-8 times.
The starting position . Lying on his back, put his right foot on the floor, put his left on it. The left arm should be stretched to the side, palm up, the right hand should be placed on the back of the head.
Exercise . Push the occiput on the right arm, strain the abdominal muscles and move the chest diagonally to the left knee until the right shoulder blade tears off the floor. Slowly sink back. Important: the elbow is always outward, the pelvis is pressed to the floor. 2-3 sets of 4-8 times, then turn in the other direction.
The starting position . Lying on your back, your legs are bent, your heels rest on the floor, you can put a towel to support. Both hands extend along the body, palms up.
Exercise . Tighten the abdominal muscles. Raise the upper part of the trunk and move your hands out. At the same time the blades break away from the floor. Then slowly return to the starting position. Important: Shoulders are pulled back and down. 2-3 approaches 4-8 times, change of the turning side.
The starting position . Lying on the back, legs bent at the knees, feet - on the floor, you can put a towel. The arms are shoulder-width apart and are extended upwards.
Exercise . Tighten the abdominal muscles and alternately tear off the left or right scapula from the floor. At the same time, pull the corresponding hand to the ceiling. Watch the eyes of your hands. Important: Pull the scapula towards the spine. The humerus turns, the pelvis is pressed to the floor. 2-3 approaches 4-8 times.
The starting position . Lying on the back, the legs are bent at the knees and are set at the width of the shoulders. Heels rest on the floor. Hands - behind the head, elbows - slightly ahead of the body.
Exercise . Tighten the abdominal muscles and simultaneously raise the scapula and the opposite leg. Slightly turn the chest and knee to each other. Slowly return to the starting position. The elbows remain apart, the knee is bent roughly above the navel. 2-3 approaches 4-8 times, side change.
The starting position . Lying on the back, the legs are bent, the legs are parallel to the floor, the head is raised or lies on the floor, hands are stretched out to the sides.
Exercise . Try in turn to touch the fingertips of one or the other hand of the corresponding shin or heel from the outside. At the same time the legs move slightly towards the hands. Pull your shoulders back and down. 2-3 approaches 4-8 times.
The starting position . Focus on the side, knees bent, elbow under the shoulder. The upper part of the trunk is straightened, the rubber band is stretched between the hands.
Exercise . Pull both shoulders towards the pelvis. Strain muscles of the abdomen and buttocks and lift the hips - as far as you can. Simultaneously pull the tape upward, stretching it along the length. Then slowly return to the starting position. The upper part of the trunk is slightly inclined forward. It is better for beginers to do this exercise first without tape and with the other hand to rest on the floor in front. 2-3 approaches 4-8 times, then turn to the other side.