As a rule, we begin to think about the attractiveness of his appearance before the onset of the heat and the opening of the beach season. Noticing the extra inches in the waist and body fat on your stomach, we have dramatically sit on a rigid diet and pace yourself with endless workouts instead to maintain the shape with regular gentle exercise for the waist and stomach , as well as sports or dancing. After all, to always be in shape and not be ashamed of your body enough to give a figure less than half an hour every day of your free time.
There are many exercises for slimming the waist and stomach , ranging from rock climbing classes and ending with the hoop. Also suitable for this purpose gymnastic rotating disk, daily classes which allow you to make efficient twisting exercises. Today we look at the most effective and simple exercises for the waist and flat stomach that you can perform at home at any time.
Exercises for slimming the waist and stomach at home
Today we look at a set of exercises for the waist and flat stomach, allows to obtain the figure of your dreams, not applying to this effort. You’ll need no more than 20-30 minutes a day, and of course, your desire to be slim and attractive. Consider exercises and techniques of their implementation in detail.
Exercise №1. Becomes the starting position – back straight, feet shoulder width apart. Slightly bending the knees, put your hands in front of him and, without taking your feet off the floor, the body is rotated alternately left and right. At every turn fixes the position of the body for a few seconds, in order to better engage the obliques. First, do 10 of these exercises for each side, and then increase the pace and number of turns 20-30 times, make them as energetically as possible until you feel a burning sensation in the area sides. Then breath: put your hands up, inhale and stretch, then exhale lower your arms down.
Exercise №2. It aims to strengthen the abdominal muscles and burning fat in the waist and stomach . For its implementation need to lie on the floor, knees bent and slightly apart them. Head lift, close hands on his head so that his elbows were apart. Using the abdominal muscles tear the blades off the floor and drag your chin up. Repeat this exercise 20 times, then complicate it by following a few short springy movements around 8 times. After that, relax your body, stretching his legs and hands.
Exercise №3. This exercise trains the lower abs perfectly. Lie down on the floor, bend your knees and place the hands along the body. Try to pull your knees toward the chest, lifting the pelvis and only straining the muscles of the lower press. It is not necessary to carry out this exercise in spurts. Repeat it at least 20 times.
Exercise №4. The following exercise will allow the sides to work and make a beautiful waist. Lie on the floor, bending your knees. One hand is situated along the torso and the other behind the head, lift your head, pulling up the chin. Outstretched arm stretch to the foot, and then return to the starting position, repeat the exercise 8 times. After the increase the pace and do the action even 8 times. Repeat the exercise for the other arm in the same way.
Exercise №5. This exercise is also performed lying on the floor. Lift the legs up to 30 degrees, and place the hands along the body. Do the movement “scissors”, crossing his legs on the weight of about 16 times. If this first exercise will give you hard, you can simplify it by reducing the number of repetitions.
What other techniques and exercises for a thin waist and stomach can be used?
To consolidate the results of the daily set, the above can also take advantage of some individual drills and exercises for stomach and waist , which can be performed periodically. For example, if you have fitball at home, then you can deal with it, reinforcing, thus not only the waist and press. And if you like dancing, especially the eastern, then using them can be a good idea to adjust the waist, stomach and hips, training all the muscle groups at the same time.
It is extremely effective exercises for stomach and waist , which are based on direct and reverse twisting. However, such training is usually possible to develop muscles which are located in the sagittal area i.e. those muscles which we employ in bending forward. To use all the other muscles, to include in their training exercises for the development of the frontal and transverse field (when bent back and turns the body). Effectively carry out the deflection back to the breath while standing on his knees, then exhale and return to its original position.
There is another very useful and simple exercises for a thin waist and stomach , called a “cat”. It helps to clean up the abdominal muscles and the back muscles relax. For its implementation need to be on all fours, bend back down, and then bend it up, plunging the stomach and fixing this position for a few seconds. This exercise is sufficient to repeat 8-10 times in one go.
Considered an exercise can be supplemented with aerobic exercise, swimming, light jogging, cycling or dancing, which will also help get rid of body fat and fix the result of special exercises for stomach and waist . And, of course, do not forget about good nutrition – if possible try to avoid any junk food and fast food. Within 2-3 weeks you will notice that the fat on the stomach and waist will gradually go away, and after 2-3 months of regular exercise, you can really be proud of yourself and your figure.