By the way, the waist is one of those parts of the female figure that men always pay attention to. That is why, for many centuries, women have tightened themselves into corsets. Of course, you can not resort to training and do the same, but it should be noted that the corset is a rather inconvenient part of the wardrobe, if you wear it not as ordinary clothes, but as an object that can narrow your waist by several centimeters.
In order not to torment yourself with artificial waist reducers of this kind, it is best to spend at least fifteen to thirty minutes a day in sports every day. We can assure you that if you perform all the exercises correctly, do not allow yourself to relax and not give indulgence to your body, then in a week you will notice the result, and in a month the waist will really become aspen.
In this article, we offer a set of different exercises for a very thin waist. Among them you can choose the most suitable for you or use all of the proposed. In any case, you will not get any worse, unless you overexert yourself and do not give unnecessary loads. Do not think that exhaustion of the body will lead to a quick result. On the contrary, you will soon get overworked, at best, and at worst - problems with muscles and ligaments. Therefore, do not let yourself relax, but do not work beyond the bounds of what is possible. In all you need to know the golden mean.
So, before you start, you must definitely warm up. It's not a secret for anyone that the muscles need to be warmed up, prepared for loads, improve the mobility of the joints and only then start charging. Therefore, the first five minutes of the session you need to march, make a few turns with your head, swing your arms and legs, turn your body, and only after that - boldly begin to perform directly those exercises that will make your waist aspen.
Also, remember that the charge should be repeated every day, do not hawk and do not rush. All exercises are carried out calmly and with concentration. Only then they will bring the desired effect and after physical training you will feel cheerful and healthy.
And now, we go directly to the exercises.
Exercise 1
In this exercise, all the main load should be given to the muscles of the press, so when doing it, try not to tear off the buttocks from the floor. So, you need to lie on your back, put your hands behind your head, but do not close, pull your belly, bend your knees and flatten yourself on the floor. On account of "times" you need to raise your head, shoulders and hips and stay in this position for ten to twenty seconds (start at ten and gradually increase the time), then lay down again on the floor, but do not relax. Repeat this exercise ten times, and if it's hard for you, you can start with five and every three to four days increase the number by one. Soon your waist will really become thin!
Exercise 2
You also need to lie on your back and bend your knees, place your feet flat on the floor, put your hands along the body with your hands down. At the expense of "fold" - slowly and slowly lift your hips, to tear off the tailbone a few inches from the floor. Delay in this position for ten to fifteen seconds. Also smoothly sink to the ground. Be sure to make sure that all the load is not on the waist, but on the muscles of the press. Repeat the exercise five to ten times.
Exercise 3
We continue to perform the exercises, lying on the floor, on the back. The stomach must be retracted. Hands behind the head, fingers do not close, open the elbows. We bend the right leg in the knee and directly put it on the floor. We throw the left leg on the right so that the left ankle lay on the right foot, and the knee was turned outward. After that, we rise and turn so as to touch the elbow with the elbow. The position should be such that the point of contact is approximately at the center of your torso. When the elbow and knee touch - we freeze for ten to fifteen seconds. After that, we return to the starting position. The exercise is repeated five times with the left elbow and five times with the right one.
We lay on the back. The legs are bent at the knees, the feet stand evenly, parallel to each other, the arms are stretched beyond the head and the fingers are closed in the lock, the stomach is retracted. We raise hands, head and shoulders, and do it at the same time and do not bend your hands in any case. We freeze in this position for ten to fifteen seconds. Then we again fall to the floor. The muscles of the press do not relax. We repeat this exercise five or ten times. Everything is done slowly and with concentration, feeling every muscle of your body.
Exercise 5
I need to lie on my stomach. Legs straighten. Put your hands along the body. The head is on the floor. Then lift your shoulders and head and stay in this position for ten to fifteen seconds, then drop to the floor. Repeat this exercise five to ten times. After that, you need to roll over on your back, stretch your arms and legs in different directions and stretch effort. Hold for ten seconds. This exercise will help you relax, and if necessary finish the charge, or take a short break before the next set of exercises.
Exercise 6
Also done lying on the back. Hands behind the head, fingers are not closed. We lift our legs and cross them slightly. After that, we lower our legs to the right and raise them again. We change their position so that now not the right one lies on the left, and the left one on the right and lower them again, but now to the left. The abdomen is retracted. We perform the exercise slowly. The exercise is repeated five to ten times. Over time, you can increase to fifteen. The time to hold crossed legs from one side and the other of the trunk can also be increased from five seconds to twenty. During the exercise, you can not lower your legs to the floor.
Exercise 7
We need to lie on our backs, we stretch out our left hand to the side, turn the palm so that it "looks" at the ceiling, and put our right hand behind the head - under the back of the head. Right leg bend at the knee and put on the floor straight. The left leg needs to be put on the right so that the ankle is near the knee. After this, you need to stretch the abdominal muscles with all the force and move the chest diagonally so that it moves towards the left knee until the right shoulder blade tears off the floor. After that, go back to the starting position. Exercise should be done four to eight times, and then change the position of the legs (right to left) and repeat it so that the left shoulder blade breaks away from the floor. You also need to make four to eight approaches.
Exercise 8
Exercise should be carried out in the lying position. Legs bend in the knees, we keep our backs exactly, feeling how it completely lies on the floor. Hands should be placed along the body, palms down. The essence of the exercise is to alternately stretch left hand to the right knee, and right - to the left. Exercise should be done slowly, focusing on how your muscles tense. When doing the exercise, make sure that your blades are never torn from the floor surface. Exercise should be done five to ten times with each hand.
Exercise 9
This exercise is performed using the ball. You need to lie on the floor, legs bend at the knees. Steps to put exactly, parallel to each other. Now, take the ball (the best basketball, because it has enough weight for this exercise), hold it with both hands and put it behind your head. Now you need to slowly lift the head, shoulders, hands and the entire upper body. The ball is firmly held in our hands and we reach for the legs. After reaching the maximum for you point, you need to stay for three to five seconds, and also slowly return to the starting position. Exercise repeat eight to ten times. Over time. When you exercise this exercise quite easily, you can complicate it by raising your legs at an angle equal to forty-five degrees.
Exercise 10
This exercise is very simple in its implementation, but, at the same time, very effective. You need to lie on the floor, bend your knees, raise your head slightly, and then grab your knees and pull them to your chest. At the same time, with your feet, you must make the opposite resistance. Such an exercise should be done starting from one minute and gradually increasing to five. From time to time, you can straighten and lie down on the floor, for five to ten seconds.
This exercise, in the first place, works to remove excess fat from the sides. Everyone knows that this part of the female body is one of the most problematic, so even with a strict diet, extra centimeters from there leave later only. That is why, it is necessary to perform an exercise that will help get rid of this problem.
You need to lie on your back, legs bend at the knees and put the left over the right. Remove your hands behind your head, strain your stomach. After that - raise the case and slowly turn it to the right, as far as you can do it, we delay for a few seconds and return to the starting position. After that, we change the leg and repeat the same exercise to the left. You need to do five to ten such twists in each direction. Do not help yourself to raise your hands, pulling your head to your knees or leaning against the floor. Exercise should be performed only with the abdominal muscles.
If you do all these exercises, strictly adhering to the rules mentioned above, do not rush and do not get distracted, then in a week you will begin to notice the results. But, of course, physical activity works best when they are combined with proper nutrition. In no case should not sit on a strict diet, because you simply will not have the strength to exercise. But still, once a week you can arrange a fruit and vegetable unloading day, and in everyday eating, give up too fatty foods and excessive consumption of flour products.
And still, always remember that the body works better if you saturate it with oxygen, so always try to well ventilate the room in which you play sports. Also, you need to drink plenty of water and toning tea, so you have enough fluids.
Remember that your beauty is always in your hands. Just do not have to be lazy and relax. Set a goal - and go to it confidently. Then in a couple of months you will be able to have such a beautiful waist that no man just can not take your eyes off you.