Correct the waistline !!!
Any representative of the weaker sex dreamshave an aspen waist, because it makes the figure more feminine and attractive. But one desire is not enough, you need to actively work on yourself. There are several effective exercises that will not only not allow your waist to grow in volume, but also remove a couple of extra centimeters. The main thing, of course, is the diligence and regularity of the classes. So.
Exercise 1. Sit on the edge of the bench, lean against itbent hands. Legs bend at an angle of 90 degrees and lift. And now, without touching the feet of the floor, at a fast pace, "fold up" and "unwind." And so four times for 30. Breaks between approaches should not be longer than one minute. Yes, it's not very easy to do it right away, but the result is excellent. The muscles of the abdominal press and legs work.
Exercise 2. Lying on his back, legs bent, arms behind his head. Raise the trunk, turning it to the right, then to the left 12 times.
Exercise 3. Pick up a long stick (about 1.5m). Put a stick on your shoulders, grasp the edges with your hands and bend forward, keeping your feet shoulder-width apart. Torso should be turned so as to twist it as hard as possible. You can start this exercise from 1 approach by 25 times, increase with time to 3 approaches 30 times. This exercise makes the waist thinner, and helps to lose weight.
Exercise 4. Lying on a firm flat surface, bend your legsin the knees, lift and cross them. From this position, turn and lower your legs in different directions, 8 times to the left and to the right. Make sure that the shoulder blades are completely detached from the floor without the help of hands and feet. Make 4 approaches.
Exercise 5. Lying on your back, bend your knee and lean backher on the floor. Put the other leg on top of it. Put one hand under your head, pull the other on the floor perpendicular to the body. From this position, move the upper part of the body in different directions so that one blade is pressed against the floor, and the second is completely torn from it. 8-10 approaches.
Exercise 6. Stand up straight, head high, legsput on the width of the shoulders. Raise your hands, lead them by the head and close the lock on the back of the head. From this position, make the slopes to the sides. Do not bend your knees. Only move the upper body, trying to bend as low as possible. 12-15 approaches.
Exercise 7. I. p. Legs at a width of 30-35 cm, hands rest palms on the legs above the knees. Take this pose as if you were about to sit down. Inhale, exhale, hold your breath, draw in your belly and take the original position. Lower your left hand so that your elbow is on the bent left knee. Pull the right leg to the side, pulling the toe off. Try not to tear your foot off the floor. The main emphasis is on the left knee. Raise your right arm and stretch it as far as you can. Hold out in this position, counting to 8. Take a breath. Do this exercise for the waist 3 times in each direction. The fingers of the elongated leg should be well drawn, the leg should not tear off the floor. It is important to stretch sideways, not leaning forward.
Exercise 8. Sitting on the floor, leaning on his hands behind his back. Raise your elongated legs about 30 cm from the floor, slightly leaning back. Make a few moves with your legs alternately up and down, as when swimming with a crawl. Repeat 10-20 times.
