The most effective exercises for thin waist at home

For most women, gym classes are boring and tedious. Many of them believe that you can safely do without training.

In fact, exercise for the waist is very important, because diets alone will not be able to get rid of excess volume. So, ladies, you will still have to get out of the comfort environment and start practicing regularly.

What ideally should be waist

There is simply no universal way to understand whether your waist is normal. Different ways give completely different meanings. Surely among your friends there are fat thin.

Do not be surprised, many women, even without extra pounds, waist circumference is far from ideal. Let's see what should be the perfect waist. Pick up the usual centimeter tape and measure the circumference of your waist.

If it is more than 75 cm - this is the reason to go to the gym.

Moreover, this method of diagnosis does not depend on your height, if there is an excess of this indicator, then take urgent measures.

Of course, the size of the waist depends on heredity and body type. The ideal option is an hourglass. Such women usually do not worry because of the volume of the buttocks or thighs.

Because against the background of "aspen" waist, they always look attractive. Slightly less lucky with a waist “pear”, and even less apple.

In the first type, the waist is thin enough, and fat is deposited only on the hips and bottom. But in the "apple" the fat layer is concentrated in the waist, this type is more difficult to "fight" with a swollen waist, big tummy and thick sides.

Exercise rules for thin waist at home

In order for your waist to be normal, try to include a set of physical exercises in your homework schedule. Believe me, they will bring no less result than classes in a specialized center on an expensive simulator under the supervision of an instructor.

To train at home, you only need desire, a small space and an effective set of exercises. Ideally, you can still buy a gymnastic mat and hoop, but this is not the main condition, it is possible to do without them.

When to study?

Engage only at the time of day when you are comfortable. Ideally, in the morning to do gymnastics and some stretching exercises. So you wake up faster, and all the muscles will lead to tone. A full-fledged classes can already be arranged in the evening, when the body is most ready for stress.

Execution rules:

1. Exercise for a perfect waist every other day, so your muscles will gradually get used to the load;
2. Each movement should be measured, smooth, so do not rush, and between exercises do a minute rest;
3. Control your breathing when doing exercises. Correctly do this: on the rise - exhale, relaxed - inhale;
4. Control the chin, it should not be pressed to the chest. Remember, for any exercise, the neck should be kept only straight;
5. Doing a set of exercises on the abdominal muscles, be sure to watch your back, do not tear the lower back from the floor surface and do not round your back. Otherwise, you will overload the lumbar spine.

The most effective complexes of exercises for a thin waist

Unfortunately, women's waist "recovers" in the first place, and according to the law of meanness losing weight, as usual in the latter. To quickly bring the waist and stomach in order, we have selected three effective complexes for you.

Eight exercises for a perfect waist.

1. Lie on the mat with your back, arms behind your head, legs stretch out. Next, they must be bent at the knees, sliding heels on the surface, then pull the knees to the chest, with the feet to tear off the floor. Straighten the legs strictly up and hold at right angles to the body, counting to 10. Then return the knees to the chest, put the heels on the surface of the mat and slide the heels along it, straighten the legs. Perform 10 to 15 times;
2. Continue to lie on your back, too, but you should stretch your arms along your body and bend your legs at the knees. Then gently raise the bent legs to the chest and lower back. It is important, during the exercises to press the lower back to the floor, if not, then put a rolled towel under the lower back. Exercise to perform 15 times. The starting position is the same, but lift your legs and lower them in turn. On each leg do 12 times;
3. Starting position: on the back, legs bent at the knees, pulled to the chest. Press your buttocks and lower back to the floor, and gently tilt your legs to the right. To tilt them low, and even less to touch the floor, is absolutely not enough; it is enough to feel tension in the opposite side of the body. The main thing is not to raise the pelvis! Return to the starting position and tilt your legs to the left. On each side do 10 times;
4. Lie on your back, stretch your arms along the body, straighten your legs vertically at a right angle. Put your right hand behind your head. Then, sliding your left hand across the floor, stretch it down and with your right hand reach up. At the same time, you should feel that the right side of the body is well stretched, and the left side is reduced. In this position, count to ten, then repeat from the other side. All exercises to perform 8 times, if it is difficult to keep the legs upright, press your knees to your chest;
5. Lie on your stomach, stretch your legs. Press your forehead to the floor, do not lift your head, so that the vessels and nerve endings on your neck will not be clamped. Now spread your arms to the side, do a cycle of movements, like a frog-like swimming. Begin to spread your hands on the line when they are extended, and finish when the palms are near the thigh. Run 15 times;
6. The starting position is the same, put your palms under your forehead. Lift up the pelvis, with only the lower part of the abdomen to be torn off from the floor, you will have to rely on the upper abdomen, knees and hands. The main thing is to pull the pelvis up with a minimum amplitude of movements, do not bend in the waist. Do 15 times;
7. Sit on the mat, stretch your legs, spread to the width of the hips of the foot. Bend forward, in turn, touch the left knee with the left hand, and the left knee with the right hand. Do not slouch, do not bend your shoulders, try to lie on the stomach on the thigh. Make at least 20 times;
8. The original stand copies the previous exercise, but the arms must be bent in the elbow, as if you were going to run. Press the buttocks to the floor, start leaning to the right side, then to the left side, trying to touch the floor surface with your elbow, while controlling the position of the pelvis. The swing of movement is minimal, the main thing is to feel how the side of the slope is reduced, and the side opposite to the slope is drawn out. If you experience discomfort, then reduce the amplitude of movements. Run 25 times.

Seven exercises against problem areas

1. Lie on your back exactly, under the buttocks put a terry towel folded in several layers. Hands should be under the neck, and legs bent at the knees and placed on the floor. Start: direct both elbows forward and, without sudden movements, tear off the shoulders and shoulder blades from the surface. Drop the cups on the chest, look at the navel. Lower your head and shoulders back to the floor. Now lift both legs, pull your knees towards your chest. Do not lower the feet; they will be higher than the knees when lifting the legs. Perform both movements 10 times;
2. This exercise copies the previous one. Starting position too, re-raise your head and shoulders, as recommended above. But at the same time with the head and shoulders, lift the leg bent at the knee, pulling it up to the chest. In this case, be sure to hold the foot high above the knee. Do the exercise 10 times with alternating legs;
3. Repeat the original position of the above exercises. Take off both shoulders from the floor and only one leg. But direct the knee not to the rib cage, but to the opposite shoulder. If it is difficult for you to do this, you can not tear off your shoulders, but work with your feet, only when lifting, be sure to carry your foot high above your knee;
4. Lie on your side, leaning on your elbow. Straighten your legs, putting them on each other. Put your other hand on the floor in front of you, bend a little. Lift your leg up, for convenience, you can bend a little at the knee. Try to touch the side edge of the upper thigh, of course, this is impossible, but the direction should be like this. On one side do 10 times, then roll over and repeat;
5. Sit on a chair so that your back touches the back of the chair. Lower your arms along the body. Without changing the position of the back, tilt the body first to the right, then left, try to reach with your fingers to the surface of the floor. Do not tear off the hips from the seat. Perform 20 or 40 tilts in both directions;
6. Lie on your stomach, move the rolled towel under your hips. Look at the floor. Both arms and both legs are pulled forward. Slowly raise your hands, while spreading them to the sides, try to tear off your shoulders and chest from the floor. Just slowly, spreading to the sides, lift your legs. Try to tear off your knees from the floor. Repeat at least 10 times;
7. Exercise copies the previous one, only legs and arms must be separated in different directions at once. At the same time, start raising your left arm and right leg, then vice versa. It is desirable to tear off the knee and shoulder from the surface. Repeat at least 12 times.

Three exercises for a graceful waist, performed on the couch

1. Up down. Sit with your legs on the sofa so that there is a small space behind you. Then bend both legs at the knees and stretch your arms forward, round your back a little. Begin to go back smoothly when you touch the back surface, immediately return to its original position. If you can not sit down smoothly, then first stretch your legs. It does not help, then lean on your hand a little;
2. Raising the body lying. Lie on the sofa with your stomach so that your hips are on the sofa, and your body is hanging over the floor, that is, hanging in the air. Ask the household to hold your legs so that they do not rise during the exercise. Keep better in the knees. Hands should be crossed either on the chest or behind the head. Shoulder blades, shoulders deploy. Without rounding the back, lower the torso down, chest to the floor. Now it is necessary to raise the body, if possible high, chin up. At the same time, the buttocks and back tighten. Perform 4 sets of 6;
3. Lifting both legs while sitting. Sit on the edge of the couch. Feet lower to the floor, at the same time spread them as far as possible. Put your hands on the edge of the seat, bend your leg in the knee and pull it to the ribs. Immediately turn the torso in the direction of the bent leg, slightly bend over to it with the upper half of the abdominals. Go back to the original position and do the same, but in a different direction. Just make four sets, tilts of 10 for each leg.

The three best exercises for aspen waist and a flat stomach

A bit of theory: the abdominal muscles consist of 4 parts, they stretch from the bottom of the chest to the lower abdomen, the muscles of our waist are the oblique abdominal muscles, which begin to work during tilts in different directions and when turning left and right.

Turns in different directions, standing on the floor

This exercise perfectly strengthens the oblique abdominal muscles. Do it regularly and after a while you will see that your waist has become thinner.

The original stand: stand up straight, legs apart shoulder-width apart. In your hands, take a stick, the length of which is 1 meter (if there is no such, you can use a ski or ordinary mop). Put her head on her neck.

Make turns in different directions, try to turn the body to the maximum, to feel the oblique muscles of the abdomen stretching. Turn to each side for less than 20 times, rest for a minute and continue the exercise, without slowing down the pace, make three approaches.

The main thing is to keep your back straight and keep looking forward only (do not lower your head). All movements are concentrated and measured.

Raising the torso in the usual chair

All movements are aimed at strengthening the abdominal muscles, or rather its upper part. For classes you will need a regular chair. Initial stand: sit on a chair, but not as usual, but sideways.

Feet need to cling to any suitable surface (it can be a bed, sofa, etc.). If your hands are crossed on the chest, then the exercise will be easier to do, remove them by the head, then complicate your task.

Lower the torso back, then return to the starting position. Perform ten ascents, rest, and continue at the same pace, so 3 times. The main thing is not to lower the body too low, and try to concentrate on the abdominal muscles in order to feel how they "work".

Information for beginners: each exercise, the first month of classes, perform in 2 sets, and the next month, add 1 approach.

Lift both legs on the floor

These movements are aimed at elaborating the abdominals, or rather its lower part. Starting position: lay down on the floor, straighten your legs completely, arms along the body. Now lift your legs straight up (at a 90º angle), then return to the starting position.

If you raise your legs at such an angle, you can bend them a little at the knees. It is necessary to make ten lifts, then rest for a minute, and continue at the same pace, only 3 times. The main thing is not to hurry, raise and lower your legs smoothly.

Does a hoop help for a thin waist and a flat stomach?

Gymnastic hoop - an excellent trainer for the waist. Scrolling through the hoop, you train a large group of muscles, do a massage, which greatly improves circulation, so losing weight is at an accelerated pace. And the hoop can destroy fat, which is derived through the circulatory and lymphatic systems.

True, all these miracles will begin only if you pick the hoop correctly. Of course, the heavier it is, the higher the load will be, but you should not start classes with a metal hoop.

Therefore, do not think and take the usual plastic hoop, and when you get used to it, you can take the iron.

It is better not to use new-fashioned spiked hoops. We do not argue that with such an object the load will be higher, but the effect is not only on the muscle group, but also on the spine itself, which is very harmful.

In addition, such gymnastic objects injure the back and sides (bruises appear). In order not to injure yourself instead of a heavy hoop, rotate two iron bars at the same time. Load get no less. But most importantly, try to twist the hoop correctly: do not bend your knees, work only with your torso.

Exercises that are best avoided at home if you want a thin waist

You are deeply mistaken if you think that the more you do exercises on your abdominal muscles, the thinner your waist circumference will become. In fact, the pumped muscles will make your waist even wider than before.

To prevent this from happening, try not to swing, but to lose weight, avoiding movements with a large amplitude and increasing the number of approaches.

For example, in a set of exercises for a press, when you are on your back and you want to raise your body to your knees, we advise you only to lift your back from the surface, you must do all the exercises 30 times in each set, and there should be a total of three.

When you occupy your back muscles and lateral abdominal muscles, lift your torso not directly, but take turns either to one knee or to another.

Tips for trainers and nutritionists

Nutritionists strongly recommend eliminating all sweets and fatty foods from your diet. Give the sausage, sausages, fried chicken to the enemy. Instead of these foods, lean on chicken white meat, dairy products, fresh cottage cheese, fish, cereals and legumes.

If the daily caloric content of 40% will be replenished from products containing protein, the process of losing weight will go much faster. Porridge leave in the morning, drink clean water, not less than 1.5 liters per day. Coffee, carbonated water, packaged juice is not for you.

At the same time, the fed fat alone cannot be removed. We'll have to do physical exercise. But to bring the dream of a thin waist and a flat stomach closer, not any exercise will do.

To achieve the desired effect will help the regular load on different muscle groups. Working only on a press, with a tummy, you will not be parted.

All girls dream of a graceful waist and a flat stomach. Some gave it to nature, and someone has to work on this problem all his life. In many ways, the waist circumference is due to the type of figure and heredity, but this does not mean that it is impossible to achieve the ideal size. You can help effective exercises performed at home, plus proper nutrition.

A few more simple and effective exercises for a beautiful waist are in the next video.

Watch the video: Workouts for Women : How to Lose Belly Fat with Exercises (May 2024).