The holiday season has begun! With it comes the desire to put on your favorite open dress or crop top again. However, not everyone has the opportunity to do so. Sometimes the problem is our "lifeline", i.e. waist fat.
They not only worsen the appearance, but also spoil the mood. To quickly cope with such a problem, we have selected simple exercises that you can do yourself at home. With small but regular efforts on your part, you can boast of a wasp waist soon.
How to train properly so that your waist is thin
Generally well-defined waist – it's not that common anymore. This is due to the hereditary structure of the body and lifestyle. So it depends on a healthy hormonal background. If the hormone estradiol is normal, then it contributes to the manifestation of more defined feminine forms.
In this case, strength exercises alone are not enough, you need to add cardio loads as well. They will contribute to the breakdown of the accumulated fat layer.
The best way to gather the waist is exercises on the oblique muscles of the press, but it is better to refuse exercises with tilts to the sides. On the contrary, they contribute to an increase in muscle mass in this area, according to estet-portal.com.
Training should be regular at least 4 times a week. Muscles must get used to the state of tone. Be sure to do a warm-up before the power part of the load, this will prepare and warm up the whole body for further loads.
Adjust your menu for the period of training and keep the water regime.
A set of exercises for fat deposits on the waist
Twisting is a very effective method to tuck in a loose waist.
Option 1: Lying on the floor, raise your legs bent to 90 degrees. Keep your hands spread out to the sides on the floor. Start slowly lowering your legs in one direction or the other. & nbsp; Keep the press in constant tension. The knees should not touch the floor. Runs 15 times.
Option 2: Lie on the floor with your knees bent and on the floor. Hands at the head, bent at the elbows. Tighten your press. From this position, lift the upper body, you do not need to do it high, but until the moment when the tension becomes maximum. Return to original. Repeat 15 times.
Option 3, compound twist: Sit on the floor, bend your legs. Gather your hands in a castle in front of you on your chest. Raise your legs so that your shins are parallel to the floor. We begin to twist in one direction (turn to the right) and in the other direction (turn to the left). We go down to the starting position. Runs 15 times.
The plank exercise is known to tighten all the muscles of the body and strengthen its frame. In our situation, it will also be very useful.
Option 1, plank on bent arms: On the floor, bend your arms at the elbows, focus on the palms and forearms. Straighten your legs, rest your socks on the floor. Keep your back straight, pull in your stomach and buttocks. Your body should become one straight line. Hold in this position for 20 seconds. Every day increase the load by 3 seconds, gradually bringing the time to 1.5 minutes.
Option 2, side plank: This exercise is designed not only for the waist, but also for strengthening the buttocks and leg muscles. On the floor, lie on one side. The legs should be one above the other. Collect the body into a string. Rise up on your elbow. The other hand is in position along the body. As you exhale, rise. Hold the position for 20 seconds. Increase the load as much as possible every workout. Don't forget to make a plank for both sides.
Option 3, plank in step: Stand in a plank position with your arms outstretched. Fix the body. Now take a step with your right hand to the side, then with your right foot. We catch up with the left hand and left foot. So we moved to the other end of the rug. We return in the same way back. This exercise can be repeated 10 times.
For a cardio workout, try side jumping: stand with your feet together and your hands on your belt. Jump sideways from one foot to the other and raise your arms at the same time. Then jump to the starting position. Runs 10 times.
Pelvic twist jumping can also be tried. Stand up, put your feet shoulder-width apart. Gather your hands in the castle and stretch forward. The body remains motionless. Bouncing, we turn the pelvis and feet forward alternately, then with one or the other foot. Repeat 10 times for each side.
So with the help of these simple exercises, you will become the owner of a wasp waist.
Add a comment