A thin wasp waist is a dream item for every girl who suffers from being overweight. To achieve the desired result, many representatives of the weaker sex exhaust the body with diets. However, such measures are far from always effective. A guaranteed way to improve your figure is regular training. There are many effective exercises that allow you to transform the body of girls with a wide waist.
Warm up
Before proceeding directly to the implementation of exercises aimed at correcting the waist and hips, the girl should warm up well. The action will provide the preparation of muscles for the perception of stress. Blood circulation and metabolism are activated, which will cause the burning of fat reserves in the problem area.
The following exercises should be included in the preliminary warm-up:
- body tilts to the sides;
- torso turns left-right;
- circular movements of the body and pelvis.
Finish the workout by running on the spot, a series of jumping rope, aerobics to rhythmic music.
Classic plank
To achieve results, as in the photo of the waist of female models, you need to regularly do the exercise “Planck”. The essence of the training is as follows. Perform emphasis lying. Then rely on the forearm. On the opposite side, the toes of the feet rest against the floor. The body is pulled into a string, avoiding deflection in the lower back. In position remain until exhaustion. They take a short break and return to training. To complicate the lesson, it is enough to raise the arm and the opposite leg up.
Side bar
An excellent exercise for the waist for girls is the side bar. Occupation is carried out according to this principle:
- stacked on its side, stretching the body along the string;
- lower arm rest on the forearm;
- the second support is the lateral part of the foot;
- the upper arm is bent at the elbow and the palm is laid in the pelvic area;
- take the position of such a body so that the neck, body and lower limbs form a straight line;
- the maximum possible time is held in a rack similar to the above exercise;
- then rest for a minute and repeat the lesson.
During training, the muscles in the waist area of the girl are subjected to isometric loads. The result is a high-quality burning of subcutaneous fat.
Pelvic rises
To achieve weight loss in the hips and waist, girls should pay attention to the next workout. Backs are laid on a gymnastic mat. Hands are pulled over your head. Bend the legs, placing the heels at the level of the knees. Slowly, avoiding sudden movements, lift up the pelvic area. Having fixed the rack for a couple of seconds at the end point, they return to their original position.
Exercise Mill
Qualitatively pumps muscles in the waist area of girls exercise, known by the definition of "Mill". Getting started, the feet are placed at shoulder level. The upper limbs are placed to the sides. Make a smooth tilt of the body forward. Make a twist, trying to touch the floor with the fingers of one hand. The second limb is pulled up. Then, a hand change is performed by twisting the body in the opposite direction. Carry out several dozen movements in separate directions.
Torso turns sitting
Sit down on a gymnastic mat. Legs are slightly bent at the knees. The flat back is tilted back approximately at an angle of 45 ° relative to the floor plane. The fingers interlock in front of the castle. With smooth movements, the body is rotated to the left. Hands are also moved here, touching the floor with fingers locked in the castle. Return to the starting position. The body is twisted to the right. Make a similar movement with your hands. Perform a series of a dozen repetitions on each side.
Exercise "Bicycle"
Stacked on the back. Hands are placed behind the head. The legs brought together raise up above the pelvic area. Maximize the abdominal muscles. Bend the left leg, pulling the knee to the chest. The right limb is pulled forward, holding on to weight. Then perform a change of legs. The movement should resemble the rotation of the pedals of a bicycle. During one workout, they do about a dozen repetitions of the exercise.
Lying twisting
To achieve weight loss in the pelvic area and strengthen the local muscles, perform the following exercise:
- lying on their backs, arms spread apart on the sides;
- legs are combined and slightly bent at the knees;
- bent lower limbs tilt to the right;
- the head is simultaneously turned left;
- return to their original position and make the body twist in the opposite direction.
During training, the shoulder girdle should remain firmly pressed to the floor. The pelvic area follows freely where the legs mix.
Finally
To improve the figure in the waist area makes it possible to perform the above set of exercises 2-3 times during the week. After each workout, it is important to spend a couple of minutes stretching the abdominal muscles, lateral areas of the trunk and lower back.