It doesn’t matter at all whether you are a thin woman or with curvaceous, your waist must be beautiful and attractive. In order to take care of your waist and buttocks, you need to perform a series of exercises that should be aimed at adjusting your waist and losing weight. So, if you do not want her to constantly hide under the large folds of your clothes, you need to follow a diet and perform special exercises as often as possible and over a long period of time.
Basically, the section of the gluteus maximus muscle is responsible for the size and shape of the waist . This muscle is considered one of the strongest in the entire human body. In addition, the buttocks perform one of the most important functions in the human body - straightening the thigh when walking or getting up from the subject. So if you are having problems getting up quickly from a chair or climbing stairs to a floor, it means that your gluteus is very weak and needs a lot of attention. If your buttocks become too weak, then the pelvis will move forward, and there will be a risk of diseases in the sacral spine.
The main problem of all losing weight people is that most often people just have no time or not really want to go to the gym in the morning or in the evening for training. Namely, the regularity of exercises for the abdomen and waist will help you quickly lose weight and regain an attractive figure. But for those who simply do not have time to physically go to the gym for training, where the trainer will show effective exercises for the abdomen, this article provides a small list of exercises. Here are exercises for the abdomen and sides that will help you get rid of extra pounds. Moreover, these exercises for the abdomen and sides can be done at home.
That is why, in order to start the exercise you need to stretch well, and also follow a couple of tips during training. So before you start fitness exercises, try to correctly complete just a few tips for optimal training:
1) When doing exercises for the abs and budra try to exert more. Before you start the exercise, try to tighten the muscles of the abdomen, pelvis and buttocks. At the same time, you will always keep your joints healthy, and your muscles will train even more intensively.
2) Always try to keep the basin parallel to your floor. If you start to raise one side of it higher than the other, then your muscle training will be uneven, and the overall result of the exercises will disappear. That is why, make sure that your buttocks always stay in line.
3) Never raise or lower the pelvis abruptly. All fitness exercises must be performed slowly, and also try to make smooth transitions from one exercise to another.
4) Try to breathe correctly. When you strain your muscles, you need to exhale air, and when you relax, inhale it. Only in this way can you get enough oxygen to help your muscles grow.
Exercise 1.
You need to stand upright, and place your feet shoulder width apart. After that, put your hands on your waist and move your shoulders alternately to the right and left. The most important thing is to try not to forget along with your shoulders, to pull up a smooth body. After one turn, be sure to restore your original body position, but your hips should remain motionless. For each side, exercises for the abdomen and sides are repeated 10-15 times.
Exercise 2 .
This exercise for the abdomen and sides will increase the tone of this muscle group, as well as tighten the buttocks and hips. To begin with, you need to spread your legs as wide as possible, and then bend your knees with a straight back, imagining that you now need to sit on a chair. After the case is lowered, you need to hang for a few seconds in this position, and then return to its original position. Moreover, try to squat as low as possible, and leave your hands directly above your head. In total, you should get 10-15 approaches for this exercise for the abdomen and sides.