To achieve thin waist, you need to choose correct complex exercises. If possible, it is also desirable to arm yourself with simple sports equipment - a hoop and a rope. What kind of exercises will be effective for the goal, and how to do them correctly, you can find out further.

Warm-up exercises

Any training, even aimed at wasp waist should start with a warm-up. It can consist of 2 simple exercises:

• Mill. Stand straight, spread your legs slightly wider than your shoulders, bend over: the left hand is pointing up, the right hand reaches the toe of the left foot, then the hands change. Perform the exercise in a good rhythm with a flat back, in one session - at least 20 repetitions.
• Scissors. Lie on the mat, put your hands under your waist, lift your legs and perform alternating leg crossings, while the press is as tense as possible. Do 20 reps in 3 sets.
  Over time, increase the number of repetitions and the number of visits.

Plank for a thin waist

The exercise perfectly strengthens and models the figure as a whole, affecting not only the stomach, but the back, arms and buttocks. In training, you can include different variations of the bar:

To begin with, you can try not to include a free hand, but simply to develop the plasticity of the body. Then you can do side plank either with a raise of the arm, or with a smooth running of the arm along the body, as if continuing the line of the body, and then also smoothly return to the place and rest.

It is necessary to perform the straps for a minute in 3 sets. Rest is necessary between approaches - breathe deeply, inhale and exhale 3 times.

The plank is the most effective exercise for slim body if you do everything right. This video guide will help you:

The hoop is an important equipment in wasp waist training

For a wasp waist, you just need to deal with a hoop. These exercises have a strengthening effect on the muscles. When you make intensive rotations of the hips to hold the gymnastic element, massage is performed on the sides and waist, which cannot but have a favorable dynamic in the fight against extra pounds. At the same time, a hula hoop with massage wheels or heavy hoop weighing 2-3 kg.

When training with a hoop, remember the following rules:

• Starting the workout, the legs should be placed at the level of shoulder width, while the socks are spread apart. In the future, it is necessary to reduce the distance between the legs, because the closer they are, the greater the load on the muscles;
• During rotation, it is important to breathe deeply, which will help increase the intensity of fat burning. In this case, it is desirable to ventilate the room;
• There is no need to rotate the hoop, “dangling the body”, because the muscles should be as tense as possible, but at the same time, the movements should be smooth and in a small diameter.

To lose weight in the waist, you need to do daily workouts with a hoop for 30-40 minutes. Initially, you can start with 10 minutes.

In the next video, a fitness trainer will talk about various types hoops, and also show how to do rotations correctly:

Vacuum - an exercise for those who like to lie down

Vacuum is a very effective and not easy exercise, although you can perform it just lying on the couch or in bed. Its meaning is to learn to "befriend" the muscles of your abdomen and "make" them work even without twisting.

Instructions for the exercise:

• Lying on your back, draw in your stomach as much as possible, that is, so that it seems to you that it has reached the spine. Perform this action while inhaling;
• Hold your breath with the maximum tension of the abdominal muscles;
• Without “releasing” the press, exhale a little, and then again produce a “clamp”.

Perform this exercise for 3 sets of 10 minimum reps. Also do not forget about daily.

If when executing this exercise you will feel a burning sensation, then do not be afraid - this is not an ulcer or gastritis, but your muscles are ready for work and defense! Therefore, you should not stop the exercise on this.

Of course, the vacuum can be done from other positions, for example, standing. Yes, with various options exercises can be found in the video instructions:

Burpee - an exercise for a quality full body workout

What is a burpee? In simple words, this is a complex big exercise:

• Starts with a deep squat;
• Goes to the bar on outstretched arms;
• Returns to deep squat;
• A jump is made.

Jumping rope for a thin waist

Rope training should not take less than five minutes. But before you start the exercise, it is worth doing a warm-up - rotate the feet and knees. You should start training with simple jumps, which can be further complicated by jumping to the side, in the style of "Walk" and others. Complete Workout with a jump rope on video:

Program for a week and a month for a beautiful waist

A weekly workout for the waist might look like this:

• To begin with, do a cardio warm-up, stretch your muscles in order to prepare them for the upcoming classes;
• Mill - an exercise of 20 swings in three sets;
• Scissors - exercise for 40 seconds with a rest in stretching, pressing your knees to your chest in 15 seconds;
• Plank - 3 sets per minute. If a minute is long, start with 30 seconds, go up to 45 seconds, then up to a minute. Rest 15 seconds, remembering to take a deep breath;
• Vacuum - 3 sets of 10 times, each time at the maximum breath we linger for 30 seconds.

All women dream of having perfect figure, and especially a thin waist. This can be done with the help of a diet and exercises that are aimed at burning fat deposits in the area of ​​the sides and abdomen.

Diet for wasp waist

For each woman, the diet is selected individually, since age, height, weight are taken into account. But in this case, since simple carbohydrates are quickly digested and turn into fat, minimize their consumption.

What foods contain simple carbohydrates? Their source is all confectionery, for example, chocolate, pastries, cakes. A lot of simple carbohydrates found in pasta, baked goods, soda, and sugar. If you do not follow a diet, extra body fat will not disappear from the sides and abdomen and they will turn into muscles, and the waist will not become thin. Therefore, in order to acquire a beautiful thin waist, you must also follow the exercises.

Effective exercises for a thin waist

Elasticity and elasticity of the skin in this area are given by exercises for the waist and therefore the maximum impact on this area is necessary. Before proceeding to them, it is necessary to warm up the body for 5 minutes with the help of squats, running, dancing.

1. Hoop

Use a hoop or hula hoop to reduce your waist. It is considered one of the effective methods. It was used at the beginning of the last century. Right choice the hoop will help to reduce the waist. You can choose a metal or massage hoop. Remember that the stomach must always be in tension during torsion. It should spin for at least 1.5 hours with 2 breaks, which are no more than 2 - 3 minutes. By diligently engaging in such training, you can acquire a thin waist and lose weight. overweight. According to fitness trainers, if you twist the hoop correctly, then more than 300 kcal will be spent per hour.

Watch this exercise in this video.

A good and most popular exercise for the abdominal muscles, in addition to twisting, is the plank. But, many do it the wrong way. To engage the press, you need to squeeze the buttocks and keep the body straight. When the buttocks are compressed, this contributes to the tension of the back of the thighs, and this in turn engages the abdominal muscles to a greater extent. Try to make sure that the hips do not drop, because when they are lowered, the press does not tighten and, thus, you will not reach your goal.

1. side plank

This exercise engages the lateral inner outer abdominal muscles. It does not create a rough look, but strengthens and shapes the oblique muscles.

Watch the video below to see how the plank is done.

Get into a plank position and improve it. There are many exercises with rolling on a fitball. The main training begins with the fact that you put your hands with elbows on the fitball. While holding the plank position, roll the ball slightly forward. Forward and backward movements that are performed with balance and control are great for the abs, as they work the muscles of the lower back and obliques well.

With the help of such lifts, the transverse muscles are activated. This exercise is important to do correctly. Performing it, there is a stretching of the tendons and hips. Get into an inverted L position: lie on your back and raise your legs so that your feet are in line with your hips. From this position, lift your hips off the floor and stretch your feet towards the ceiling. During this exercise, you need to make sure that the legs do not sway or bend at the knees.

This exercise looks strange, but it forces the transverse muscles to work. For correct execution get on all fours and exhale completely. From this position, draw in your stomach and hold for 10 seconds. Repeat the movement several times, but try to do it in such a way that you do not suffocate and maintain a neutral position of the neck and back.

1. "Vacuum"

For small waist and flat stomach this exercise is a good solution. The main feature is that through deep breathing, getting to transverse muscle belly, she is responsible for a thin waist, a flat stomach. See this video for details:

By doing this exercise, you get a belly fat burning and cardio workout. By alternating between lifting your knees and twisting your body, you create an impulse that makes your heart beat faster. Involvement of the lower and upper parts body, you use all the muscles in the abdomen. These "bike" crunches cause the abdominal muscles to burn more than other ab workouts.

Without a load on the hips, no waist exercise will be perfect. Glute bridge and load on the hips are directed to the muscles of the buttocks and lower back. By doing these exercises, strengthen your muscles and shape your buttocks. In this great way, they develop the oblique muscles and make the waist seem thin.

At fat burning very effective are jumping legs. Ski twists can be used instead of regular ones. When doing twists, you jump in the usual way, but keep your legs together, and instead of raising your arms above your head, rotate your hips. So, jump, turn left, then right and straight again. An exercise aimed at the rotational function of the press, along with this, burns calories.

A great way to achieve a graceful waist is a jump rope, because thanks to it, the material exchange is enhanced and the press is tightened, which is very effective. When doing this exercise, complicate the movements, engage the abdominal muscles, that is, while jumping, turn left and right. Get used to this movement. After a few days, try training with high intensity and pauses:

• jump on a jump rope for 40 seconds and as quickly as possible;
• rest 15 seconds;
• Repeat 5 times, rest for a minute and start again.

In this way, you will burn a lot of calories and after the exercise you will get the effect of fat burning.

1. "Swimming"

Regular repetition of this set of exercises will make your waist attractive and thin. So, lie on your stomach and press your hips to the floor. Place your feet shoulder-width apart and stretch your arms out in front of you. Raise your outstretched arms and chest from the floor at the same time and bend your arms to the body, pull your elbows and shoulder blades together as if you were swimming like a leopard. After returning to starting position, repeat the exercise again.

Various exercises for acquiring a thin waist can be viewed in this video:

Exercises and women's "tricks" to create a thin waist at home will return smooth curves and a flat stomach. The word "waist", according to one version, consists of exclamations of a girl, curiously examining herself in the mirror ("Am I?").

Not trying to turn back the river of time, really create ideal proportions thanks to this part of the body.

Game of geometric shapes

Men admit that a popular and desirable type of female figure remains hourglass(body, like Scheherazade - lush chest and hips, narrow waist). It is not necessary to weigh 50 kg. Features of the ideal belt zone:

• Sometimes it is not a sagging belly that gives extra volume, but a stretched stomach. It is enough to adjust the portions of food consumed (switch to 5 meals a day, plus - let the volumes of food do not exceed two palms folded in a boat). The extra inches will go away on their own.

Advice! Sometimes the type of figure is dictated by hormones. An imbalance of thyroid hormones, estrogen, diabetes mellitus "force" the body to work more slowly, store fat, provoke an unhealthy appetite. A visit to an endocrinologist and / or gynecologist will not be superfluous.

If you need an hourglass silhouette for photography, you need to take a winning pose - put your hands behind your head and spread your elbows wide, straighten your back.

Important! If waist slimming exercises at home are not enthusiastic, the fair sex does not have time or there are health restrictions, save yourself with fashion tips. Slimming (corrective) underwear will be appropriate. But it is not recommended to wear it for a long time, contraindications are tumors, pregnancy, circulatory disorders. Beauty should not harm health.

Wasp waist: methods for the lazy

General weight loss invariably leads to a decrease in the belt zone. Eating more protein (if there is no kidney disease and maintaining water balance), reducing the total number of calories consumed per day will give the desired results!

Often this is all done in the name of the "little black dress" or high school evening dress. Clothes can help. It is necessary to choose the right styles that can easily “veil” up to 5 kg and visually stretch the figure.

• Sundresses, shirt dresses, dresses in retro style, which combine puffy A-line skirts and open shoulders or puffed sleeves.
• Peplum skirts that cover the tummy or, conversely, further increase the hips (the visually emphasized thin waist looks in contrast).
• Wide belts, large ruffles on the chest will also add "points" in favor of the tummy.

Health-improving and cosmetic procedures are also useful. Massages that increase blood circulation in problem areas, the use of scrubs twice a week (during the period of taking a contrast shower or a relaxing warm bath).

Advice!They buy sea salt with the addition of citrus aromatic oils or create the necessary products on their own - they mix the cream (used as a base) with caffeine, coffee grounds and aromatic juniper, cypress, tea tree oils, but use them with caution (5-7 drops) - they can cause allergic reaction. Sometimes they are added to wraps around problem areas.

You are my breath

Effective and easy exercises for the waist at home sometimes start with breathing exercises. These are popular areas, such as bodyflex (stretching and special breathing), oxysize (based on taking poses with special breath). The load on the body is due to abdominal breathing(the muscles of the press are worked out, the diaphragm is activated, the blood “accelerates” and the heartbeat increases).

Pros - there are positive reviews (the waist is reduced to 14 cm in 2 months, provided proper nutrition, breathing exercises and increasing the amount of water drunk per day, be sure - a glass of water in the morning, after waking up).

Cons - performing the complex without an instructor, a woman sometimes feels dizzy, can lose consciousness, disrupt the work of the heart.

Slowly inhale through the nose, after 2-3 seconds, without exhaling, inhale again a couple of times. Exhalations are made in the same order and intensity - long, two short. Approach - up to 4 times (use only abdominal breathing).

Slowly inhale through the nose (maximally pick up the stomach), exhale through the mouth (protrude the muscles of the abdominal cavity).

Inhale deeply with the help of the diaphragm (even lower the chin and draw in the stomach), exhale all the air and then hold the breath.

Advice! Pregnancy is a time of strict rejection of any actions aimed at reducing the zone of the belt. Breathing exercises the waist is no exception. People with diseases of the heart, thyroid gland, eyes are also recommended to consult a doctor before gymnastics.

For thin and physically hardy girls, this complex will not give a visual result, you will have to look for "active" methods.

"Calm" recipes: belly dance

A beautiful belt zone is demonstrated by oriental beauties, who developed in pre-Christian times own exercises for the waist at home (there were no others then), videos of Arabic, Indian, Egyptian dances are easy to find on the Internet.

Indian choreography originated after the myth of the dancing god Shiva, chasing away evil spirits in the dance. And the New Testament daughter of King Herod, Solomea, drove Antipas crazy by dancing, taking the life of a famous saint.

In girls involved in oriental dances, the waist is often especially pronounced (due to the constant involvement of the abdominal muscles), although the dancers have a soft stomach, the press may be completely absent.

The key figure is the figure eight. They stand on two legs, do not tear off the feet from the floor. The back is straight. The right thigh is abducted into right side, then back as far as possible. At this time, the left thigh also makes a circular motion. Then repeat the same with the left thigh. It turns out the "horizontal eight".

Oblique muscles and gluteal muscles are developed, outer surface hips.
The "vertical figure eight" is also aimed at the harmony of the belt zone. The starting position is the same. The right thigh is lifted as high as possible, lifting the heel off the floor, to the right and down (do not take it back). They make a circular motion with them, describing the circumference with the hip. Repeat the movement with the left thigh.

Rocking, rotation, “swing”, “pendulum” (the stomach is fixed, and the hips are retracted alternately to the right and left, as if they are drawing a smile) - these are based on simple movements, the implementation of which burns extra calories in the abdomen, relieves the sides.

Advice! Video lessons, online classes on the Internet and training with an instructor are the best options that are used in combination.

Wedding ring

An undeservedly forgotten mini-simulator is a hula-hoop, with which little girls almost never part. Today, the fashion for the hoop is reborn. The Americans patented this item back in the 60s of the twentieth century, although the rim twisted from bamboo leaves has long been used by Polynesian indigenous people. Girls can afford to buy a hula hoop, depending on the degree of fitness of the body.

How to reduce the waist at home, exercises with this “companion” of harmony will “prompt”.

Classes begin with a lightweight (lightweight aluminum or plastic) model to avoid damage to the spine. After 3-4 weeks, they switch to a weighted version (they put sand inside, get a wide rubberized hula-hoop with massage inserts).

Advice! With pathology of the kidneys, spine, during menstruation and diseases of the pelvic organs, the hoop will have to be abandoned.

Exercises begin with 5 minutes of rotation in each direction, gradually increasing the time to an hour. Sometimes it is advised to break the workout into several approaches (they twist the hoop in the morning, afternoon and evening).

To avoid addiction, alternate rotations with other hula-hoop exercises. For example, they stand against the wall, against which they press their backs. The legs are slightly bent. The hoop is held above the head, arms wide apart. They roll along the wall without taking their feet off the floor. The oblique muscles and abdominal muscles are tensed.

The starting position is the same. But they lift the leg bent at the knee. They try to reach her with a hoop. Perform in sequence.

Important! During training, the stomach should be tense or retracted. Exercises are done on an empty stomach (an hour before meals or after).

Anita Lutsenko: waist in 5 minutes

A popular fitness trainer in Ukraine, who helps everyone to lose weight and keep fit, offers an intensive course morning workouts, which will not take more than 5-10 minutes. It is enough to spend it every other day as part of the "morning toilet". These exercises for the waist at home (you can take your photo before and a month after) will always help out those who do not have free time to visit gyms.

Warm-up (without it, it is easy to get muscle injuries). Stretching will warm up the muscles. An exercise will help to stretch the back and abdominal muscles: hands on the belt, legs shoulder-width apart. The back is rounded as much as possible and taken back, the head is lowered. Alternate with protrusion of the abdomen and raising the head. Do rotational movements shoulders. They knead the knees and hips (the bent leg in a standing position is brought back so that the heel touches the back, and, without lowering the leg to the floor, they move it forward so that it touches the stomach with the knee).

An effective exercise that strengthens the muscles of the abs and thighs. Starting position - standing. Then they squat, resting their hands on the floor, throw their legs back (the stand resembles a plank or push-up position) - return to the position (the legs are picked up, it turns out the position of a sitting person with rested hands on the floor). Perform 5-10 times.

In a standing position, arms bent at the elbows are bred to the sides. They try to bend down to the raised leg bent at the knee. Perform intensively.

10 times on each side do an exercise for the oblique and rectus abdominis muscles. Starting position as for push-ups. Leaning on the hands, they bring the leg bent at the knee to the body, as if trying to reach the elbow with the knee.

The set of exercises completes the formation of the waist while sitting. They sit down on the floor. The back is straight. The legs are slightly bent at the knees, straightened. The heels are torn off the floor, the palms are squeezed into a “lock” and alternately touch the floor on the left and right, turning the body.

It is important that you complete the complex by sipping, you can sit a little in the lotus position or cross your legs in Turkish, stretch. Cooling down improves muscle function and puts them in a more relaxed mode.

Slim waist: just a mat and a wish

Exercises for a wasp waist at home will give results if you have a jump rope in your arsenal (an excellent cardio load leading to general weight loss and, as a result, in the abdomen). The health disc is also useful, rotation on which strengthens lateral muscles body, forms a slender silhouette.

If there are no improvised means, you only need a mat and comfortable clothes for classes.

• Rotations. Starting position - stand, feet shoulder-width apart, arms bent at the elbows and pressed to the chest. You need to rotate around your axis (describe a circle with your hips, as if they are spinning a hula hoop, and rotate the body). You should feel tension and warmth in the muscles.

• They lay down on the floor. The legs are bent at the knees, the arms are at the elbows, they are brought behind the head. The first option is to raise the body 20–30 times (swing upper press) or try to bring the elbow in the opposite direction (left - to the right side, behind the body, and vice versa).
• Starting position - lie on your back, legs straight. One is bent at the knee and led behind the other, trying to touch the floor.
• The plank will also be useful (lying on the stomach, the emphasis is on the palms, the legs are placed shoulder-width apart, the socks rest on the floor, the back and buttocks are kept straight). Fix the position for 4 minutes (start from 30 seconds).

In any case, first study your figure. Some girls, even if they are fit and slender, are disappointed with the reflection in the mirror - the waist is not given by nature to everyone (the type of figure is a rectangle, a square).
Then work out gluteal muscles(make the hips wider) and chest (increase chest). Thus, the desired hourglass silhouette is created.

And you can, like the socialite Kim Kardashian or the scandalous rap singer Nicki Minaj, increase the buttocks with the help of plastic surgeons.

For girls and women who do not want to spend extra money, the advice is simple - systematic exercises, good health and a light dinner in a couple of months will “provide” their result in the mirror. It turns out that everyone can make themselves beautiful!

in winter fat folds, hanging over jeans or a skirt can be hidden under a spacious sweater, but this cannot be done in summer!

If you want your waist to become slim by the holiday season, use these exercises. Perform them regularly, and your figure will become like an hourglass - the dream of all women!

These are the best exercises that will help reduce the waist by a few centimeters. Some of them are quite light, and others will make you sweat a lot, but they will all do the job of getting rid of excess fat at the waist!

1. BOSU ball exercise or ball balance

Almost any exercise that is effective for our problem area, can be performed using the balance ball or the BOSU ball. Don't believe?

These balls force you to maintain balance, while all the muscles of the core are included in the work, which results in a slender waist!

2. Tilts with turns

Remember the physical education lessons at school? Straighten your back, spread your legs shoulder-width apart. Lean forward and try to touch the toes of your left foot with the fingers of your right hand. Then straighten up and repeat the bends to the other side.

Who would have thought that this is one of the best exercises for a thin waist?

3. Twisting

Did you guess that "scary" crunches would be on this list? They really are here, and they are not so heavy.

There are many types of twists, so you can often change them! The basic principle of conventional, unlike reverse, shoulders are pulled to the pelvis.

The oblique crunch is very effective when you reach with your left elbow to your right knee and then your right elbow to your left knee.

4. Reverse crunches

There are two kinds.

Some of them can be done in the gym, using a simulator. They are lightweight and help to quickly tighten the right muscles.

Others can be done at home. Get ready to do regular crunches with your arms crossed loosely across your chest and your feet resting either on the floor or on a coffee table. Rise up, then slowly lower yourself to a semi-sitting position, linger in it for a second and return to the starting position. Do 2 sets of 12 twists. Wow!

5. Leg raises

Another exercise for a slim waist, which can be done in two ways.

In the first option, you need to lie on the floor, legs together, arms on the sides along the body. Raise your legs up, without bending your knees, about 10 cm from the floor and hold them in this position for as long as possible - try 30 seconds to start, gradually increasing the time to 1 minute.

In the second option, leg raises should be done while sitting on a bench. Hands are located behind - clasp the bench with them for emphasis. Sit up straight and lift both legs, bending them at the knees, until your thighs touch your chest. Then lower your legs down, but do not let them touch the floor until you straighten your knees.

Do 2 sets of 12-15 lifts.

No, these are not fashionable funny photos that teenagers love to take so much ...

Lie face down on the floor with your torso straight. Lean on your elbows and knees. Slowly straighten your knees and hold a plank position on your elbows and toes (keep them together). Try to keep a straight line of the body (do not lift the butt up!) As long as possible - at least 1 minute.

7. Exercises on the rowing machine

Did you know that rowing helps to slim down your waist?

It turns out it really helps if you do it right! That's right - it means keeping your back straight and not leaning back.

Pull the cable of the simulator to your waist, keeping your back straight. During the exercise, you will immediately feel the warmth in the muscles of the core - this is what you need!

Yoga perfectly helps to relieve nervous tension, develops flexibility and a sense of balance. Did you know that when you first started yoga and tried to hold a pose, you were actually doing a waist exercise?

When maintaining balance, the core muscles actively work, their tone is strengthened, which means that the waist becomes thinner.

The hidden benefits of these activities will show up even after you develop a good sense of balance, because the core muscles will become stronger.

9. Sports running jogging (or hiking!)

Every time you burn calories, you have a chance to reduce your waist! For example, while running.

If you are not good enough for such a load physical form, try jogging or just walking briskly.

It's best to do it under control good coach in order to avoid overloads and track the results achieved. exercise on an exercise bike or at home - performing the “bike” exercise while lying on the floor.

The trick to doing this exercise is to use crunches. Bring your left elbow behind your head to your right knee while roundabout leg, and then the right elbow to the left leg. Download upbeat music to your iPod and go!

Now that you already know what exercises will help make your waist slim, don't put off your workouts indefinitely, but start right now! Moreover, many of them can be done at home.

Which of these exercises are you going to do first? Which ones seem too difficult for you to start right now?

Even the thinnest waist can be spoiled by ugly rollers that appear after childbirth or a sharp weight gain. To get rid of them, you need to special exercises for the sides and abdomen, which will help tighten the ligaments and skin.

Fitness loads without devices

At home, it is not always possible to use special dumbbells or barbells to eliminate fat accumulations, but even without them there is enough effective exercises from the sides.

The simplest option is tilt from side to side. You need to put your feet slightly wider than your shoulders and stretch your arms over your body. Take turns leaning in different directions, while raising your free hand (which is not at an angle of inclination). The main thing is not to do the slopes very quickly, the muscles should tighten when flexing and unbending. Repeat the maximum number of times in two sets.

In order to quickly remove full sides, you need to combine several types of this exercise in one approach, as if creating an easy super-set. After the end of simple slopes, you need to proceed to slopes and turns. They will help warm up the oblique muscles.

Photo - slopes

Next, we proceed to press. There are many options for how to pump up your stomach at home and thereby eliminate the roller. For example, you can lift the upper press and the lower one in turn. Some celebrities even do both at the same time.

Photo - Side press

How to download the press for women:

1. You need to lay an exercise mat on the floor - it will provide the desired rigidity of the surface. Depending on the structure of the spine, it may be necessary to place a small pillow under the lower back;
2. We put our hands behind our heads and begin to lift the press;
3. We repeat the maximum number of times, after which we immediately begin to raise the torso. In this case, heated ligaments give the greatest return;
4. Many athletes advise twisting to tighten the oblique muscles of the body and reduce the waist. It should be noted that they are not suitable for girls who want to reduce their sides. Theoretically, of course, the fat will go away, but instead you will become the owner of enough broad muscles, which will still visually burden the waist.

Photo - Press on the lateral muscles

But at the same time twists are the best exercises to quickly burn excess fat on the sides. Only girls need to do them a little differently. When you lift the body, you need to strain the press at the end point even more than it is tense at that moment. Then slowly release it and lower yourself.

For a flat stomach and round sides, you just need to do leg curls. it complex exercise, which also helps to tighten the pelvis after childbirth and strengthen the front of the thigh. Starting position: on the floor with a ball or bottle sandwiched between the legs. The knees are bent at an angle of 90 degrees. Tilt them to the sides with the ball, trying to touch the surface of the mat.

Photo - Twisting

Since many exercises for the lateral muscles require bending and twisting, mill combines all options. This is the perfect way to round off the sides in a feminine way. Stand with your feet shoulder-width apart, spread your arms in different directions, they should be straight, like both knees. Bend over and start waving your palms to the sides. Do as much as you can.

Photo - Mill

Bodyflex exercises for slimming the sides and lower press also easy to do at home. For example, the most effective of this technique is the following. You need to sit in the main breathing position, knees bent and tucked under you, hands free. Inhale and move your left hand to the right side, while exhaling, you need to reach the maximum point of inclination and linger a little in this position. Do the same with the other hand. In addition to the wasp waist, this exercise guarantees an increase in the flexibility of the back and legs.

This whole set of exercises for the sides will help complete training for gymnastic ball or fitball. She will remove all unnecessary from the bottom of the tummy and waist. You need to lift the torso on it, jump, do push-ups. Also this great way quick warm-up of the body before classes.

Photo - On a gymnastic ball

Video: side exercises

Classes in the fitness room

Of course, doing at home is simple and pleasant, but the most effective exercises for the abdomen and sides are performed in gym. This is due to the huge number of different simulators and dumbbells. To quickly reduce the abdomen and sides is used roman chair. This machine is designed for swinging the press and gives much better results than simple body lifts from the floor.

Photo - On a Roman chair

You need to sit on a chair and put your feet under the rollers, at this time your hands hold your head so that the neck muscles do not swing instead of the press. Start to lift the body, make sure that the load does not pass to the front of the thigh. Do as much as you can.

Just excellent indicators for most women have exercises for the waist and abs. with dumbbells. They help to provide some weight during exercise. You can start with the smallest ones - from a kilogram to two, but you don’t need to linger on them. Take dumbbells in your hands and take them to your head, they should be at ear level. To strengthen the press and remove wrinkles, you can swing on a Roman chair or just from a straight bench. Holding the dumbbells near your ears, lift your body up.

A good exercise that will help get rid of fat on the sides, abdomen and tighten back muscles is vertical bends with dumbbells. The main difference between this variant and classical traction dumbbell, which contributes to an increase in the deltoid, in that it has a very small amplitude of execution. You need to take the dumbbells and move them on straight arms above your head, then bend from side to side the maximum number of times.

Photo - Tilts with dumbbells

It is worth noting that the press is involved in almost all simulators and devices. For example, squats will help to comprehensively tighten the muscles of the body. They will get rid of the ears, sides and flabbiness of the legs. How to squat with a barbell:

1. Feet shoulder-width apart, it is recommended to install rugs under the heels;
2. The vulture lies on shoulder muscles, on the inhale we squat - on the exhale we get up;
3. It is very important to ensure that the knees look in different directions;
4. The back is straight all the time, do not bend it, otherwise this exercise can harm.

Photos after squats convince that the girls did not become jocks, but acquired more sinewy and embossed muscles. it's the same a good option to remove deposits in the region of the gluteus maximus muscle.

Photo - Turns with a stick

Similarly, bench press Can be used for more than just tightening pectoral muscles but also for the development of abdominal ligaments. Lie down on a bench, feet should be on the floor, rest on it. On inhalation, remove the barbell from the holders and lower to the chest, while exhaling, raise. Repeat up to 15 times.

And the very last exercise to restore the flexibility of the back, thin waist and flat tummy is deadlift . This is a rather complicated, but effective option to get rid of fat folds. Barbell on the floor or lower bindings, back straight, feet shoulder-width apart. Lower the bar as you inhale until it hits the floor, then raise it as you exhale. This is also a great activity for the hamstrings and buttocks.