At all times, it was the waist exercises that were in great demand - after all, from the earliest times in the appearance of a woman, her waist plays an important role. Now, of course, not the 19th century, and no one will force you to be pulled by the corset to exhaustion, but the thin mill is still relevant. In order to maintain your figure, it is enough to give it only 20-30 minutes three times a week. If you have a problem with excess body fat, you will need to increase this time somewhat.
Why do girls do not need waist exercises with dumbbells?
Your waistline will be more pronounced if you regularly perform simple exercises aimed at strengthening the abdominal muscles and oblique abdominal muscles . With the wrong approach, muscles can begin to increase - and it is the burden that can contribute to this.
To reduce the volume in fitness , aerobic and cardio-operations are traditionally used - loads without burden, with light weight and the maximum number of repetitions. This approach does not lead to an increase in muscle and does not spoil the female stamina. But the use of a barbell or dumbbells leads to the pumping of muscles, increasing their volume and, as a consequence, widens the waist in the front. A common female error is the performance of a male fitness exercise for the waist "bends to the side with dumbbells."
Exercise, in which you deviate exactly sideways, holding a dumbbell in your hand, helps pump up the oblique muscles of the abdomen and widen your waist! This exercise is not worth it for women.
Effective exercises for the waist
Do not forget that before the exercises for the waist and the press you need a simple warm-up: stretch, execute the slopes back and forth and sideways, run for a minute for a minute. This will be enough to warm up the muscles and not to damage them during training.
- Hoop. Torsion of an old good hoop is the basis of a complex for a beautiful waist. It has a multiple effect: first, it strengthens the oblique, rectus abdominis muscles and back muscles, and secondly, it produces a massage effect, which causes the blood flow to the stomach and provokes the first disintegration of fat in this place. The usual hoop should be twisted 10-20 minutes, weighted - 7-10 minutes a day.
- Lying on the floor, legs bent, arms behind the head, elbows looking to the sides, chin up. Perform straight twisting, tearing the blades off the floor. Do 3 sets of 15 times.
- Lying on the floor, legs bent, arms behind the head, elbows looking to the sides, chin up. Do reverse twisting: tear off the legs and buttocks from the floor. Do 3 sets of 15 times.
- Lying on the floor, legs straight, stretched up perpendicular to the floor, hands behind the head, elbows looking to the sides, chin up. Tear off the legs and buttocks from the floor and stretch upward, as if they were trying to push them something. Do 3 sets of 15 times.
- Lying on the floor, legs bent, right foot resting on the left knee, hands behind the head, elbows looking to the sides, chin up. Left elbow stretch to the right knee. Then repeat for the other side (rest on the left foot in the right knee and reach for the right elbow). Do 3 sets of 15 times.
Performing such a simple complex only 3-4 times a week, you quickly put in order the figure. To achieve more obvious results, exclude from the food flour, sweet and fat. If the diet is too wrong, exercise can give too slow effect, but in combination with proper nutrition you will quickly evaluate the results of your efforts.