The figure of the "hourglass" has been popular for more than a dozen years. Since ancient times, women have tried to emphasize their waist, using corsets and other adaptations. Today, to achieve the desired parameters, it is recommended to perform exercises for a beautiful waist. It should be noted that in order to obtain the result, it is necessary to change your diet by eliminating harmful foods from the menu, and also drink plenty of water.
The most effective exercises for the waist
To achieve results, it is necessary to engage at least three times a day. Performing each exercise for a narrow waist should be in three sets of 15-25 times, all depending on the degree of preparation. It is possible to be engaged separately, and it is possible to include simply some exercises in the basic training .
- Twists in the fold . Sit on the floor, bending your knees, and put your hands a little behind the pelvis. Fold your arms in front of you, slightly round the lower back and raise your legs about 15-20 cm from the floor. It is important to find a stable position of the body. Twist at first into one, and then, in the other direction. In the hands you can take extra weight, for example, a pancake from the bar.
- Jumping aside . To achieve good results, it is recommended to combine force and cardio load. For this, it is recommended to include this simple but effective exercise for reducing your waist in your complex. Stand upright, keep your hands down, and your feet together. Perform wide jumps from side to side, lifting your arms up. Keep your back straight.
- «Mill» . To get good results, we suggest performing this exercise with extra weight and in this case, it will be a weight. Put your feet to the width of your shoulders and squeeze one weight above your head. Wrist turn so that palm looked forward. When setting the hip in the other direction, make a slope, as shown in the photo, and try to touch your free hand to the floor. After a pause, return to the starting position. Do the exercise first in one direction, then, shift the weight to the other hand and repeat it again.
- "Swimming" . Another effective exercise for the waist, which is ideal for home workout. Sit on your stomach, stretching your arms forward. Raise both arms and legs at the same time, so that the emphasis is on the stomach. Perform movements with your hands and feet as during swimming, for 20 seconds, and then, take a break, but not more than 10 seconds. Do 10 repetitions.