Waist twists for weight loss. Hourglass: exercises for a thin waist, flat stomach and sides at home and in the gym

A beautiful, thin waist, a flat stomach, no sides - all this is an object of desire for almost any lady at all times. Alas, it is not so simple and not everyone succeeds.

Let's figure out what exercises will be useful for thin waist And flat stomach at home and in the gym, what to do to reduce volume and what not to do!

Bone Wide will help you achieve the body of your dreams: without stress and mistakes - we smash the myths to smithereens!

Volume norm

Let's put aside the old standards of 90-60-90, hourglass and all that, and let's think about what your ideal waist size should be, taking into account your unique parameters, such as height. This figure is equal to 70% of chest and hip volume. For example, if the upper and lower parameters are 100 cm, which is the norm for a height of 170-175 cm, then the waist size should be approximately 70 cm, but not 60.

So strive to create the waist that is beautiful and slim for you. What's the point of looking at the waist of some model if you are 20 cm shorter than her?..

Never set yourself the task of doing something like someone else! You simply won’t succeed: because all people are unique and good in their diversity.

Why can't I do it?

For aspen

In our super cool article (about diets for the belly, etc.), we sorted out absolutely all the myths associated with losing weight in the waist area and came to the scientific conclusion: the only thing we can do to reduce the sides, belly and waist is is to lose weight and change your proportions!

Those. in fact all the best effective exercises for the sides, narrow, thin waist, flat stomach - these are exercises for the whole body that will allow you to burn calories and, as a result, lose weight!

The most common mistake women make– throw all your energy into training your abdominal muscles, forgetting about other areas and losing attention to such important factors as your body type and genetic predisposition.

To understand how to reduce and remove the belly, as well as get rid of the sides, you should pay attention to the following:

Back muscles and posture– if you straighten your back, you will notice that your stomach becomes slimmer. To keep your posture straight all the time, it is important to strengthen your back muscles. Yoga and special exercises.

Internal muscles abdominals – sometimes they fail to cope with their function of holding organs, because of this the effect of a bulging, hanging abdomen is created.

Yet again body type– girls with an “apple” body type (narrow shoulders and hips, wide waist), a “rectangle” body type (the width of the shoulders, waist and hips are approximately the same) and a triangle ( broad shoulders and narrow hips) you can harmonize your physique by working the muscles of your hips or shoulders.

This will visually bring your figure closer to a feminine hourglass. It is also worth choosing clothes based on the structural features of the body, hiding flaws and emphasizing advantages.

For sides and abdomen

So how do you give yourself a subtle curve? As we constantly repeat: in fact local fat burning absolutely impossible! So there are no special exercises for losing weight, for example, abs or for a narrow waist. When you lose weight, you will do it from head to toe. It is impossible to control and indicate to the body where the amount of fat you need will be burned.

This is confirmed by one remarkable study. According to its results, in the fat, which is located on top of the trained muscle, there is still a local increase in lipolysis and blood flow -
for 30 minutes of training at 100 g. adipose tissue burned an additional 0.6-2.1 milligrams of fat.

If you have an extra 5 kg of fat lying around on your sides, then in half an hour of training the abs, at best, will mobilize 0.03-0.1 grams of fat from these 5 kg above the norm. You understand, the numbers are simply ridiculous!

Conclusion: To remove fat from the belly and sides, you need to remove it everywhere.

Alas, the vast majority of people do not think so and are looking for a secret exercise for the waist that will remove the sides, belly and any other problem area. We need exercise to increase energy expenditure, sparkle in the eyes and tighten the figure; food is largely responsible for losing weight! However, this does not mean that you do not need to train.

It’s also necessary: a healthy, strong back will always be useful to you!

The simplest and most effective at home

You need to select exercises depending on your health status, age and general medical indicators. The emphasis should be on general strengthening exercises and on the abdominal press.

Before you start strength training, be sure to do this!

You can keep your abdominal muscles toned with the following light exercises:

Side bends– the most important thing in this exercise for the waist is maintaining a straight back.

Straighten your spine, straighten your shoulders, tighten your buttocks and abs. Make sure that the movement is made only from side to side - you cannot bow forward or backward. The tilt itself should be accomplished by tensing the abdominal muscles. You should not perform the exercise with a load, as this will lead to growth of the oblique muscles.

Plank - if you don't have sports training or are you suffering from excess weight, perform a simplified plank.

Stretch your arms forward and rest your palms and toes on the floor. At the same time, the elbows should not bend, and the buttocks should not protrude. The back and legs should be a straight line.

Mill– stand straight, place your feet shoulder-width apart, bend your body at a right angle forward.

The chest should be parallel to the floor. Spread your arms to the sides, take a deep breath and, as you exhale, touch your left hand to the toe of your right leg, without bending your knees. While one hand is pointing down, the other should swing up behind your back. This exercise is not only for the waist - it will also tone the muscles of the arms, back and abdomen.

Body rotation— place your hands on the edges of the stick and look ahead while moving. The amplitude of movement should be maximum. The back is straight. The spine is positioned vertically.

Squats– the classic depth of a squat is limited to the moment when the thighs become parallel to the floor. If the goal is to pump up the muscles of the hips and buttocks, in order to balance them with the waist, you need to do more deep squat.

Jumping rope- This is a good way to do cardio training at home.

Best in the gym

Of course, while studying in gym, it is much easier to choose exercises for a thin waist. To make your waist visually thinner, pay attention to development shoulder girdle, hips and buttocks.

Remember, no magic ultras effective complexes There are no exercises for a thin waist and belly. Most of the methods that are offered on the Internet are absolutely useless in reducing the waist and eliminating the sides.

Shoulder exercises:

Bench press from a sitting position;
Standing barbell press;
Barbell row to the chin;
Dumbbell lateral raises;
Pull-ups on the horizontal bar.

Exercises for hips and buttocks:

Loaded squats;

The best, simplest and most effective exercise for the sides, abdomen and small waist: this is...! Because it works almost every muscle group, improves your posture and burns quite a lot of calories!

Yoga

So, you can do yoga at home for a flat stomach and thin waist. Before performing asanas, be sure to warm up and prepare your muscles - this will help avoid injury. The room temperature should be comfortable and the air clean and fresh.

Watch not only the position of the body, but also the breathing, as only when correct breathing you can completely relax and accept correct posture.

The most effective asanas for the waist are:

Lateral pull– shortens body fat in the belt area.

Staff- Very useful exercise for the waist, it strengthens the back muscles and makes posture straighter.

Candle– restorative gymnastic exercise.

Boat– strengthens the abdominal and back muscles.

Locust– improves digestion, helps cleanse the intestines.

Sage Marici Pose– Naturally makes the waist thinner thanks to twisting.

Yoga not only helps strengthen muscles - it also strengthens nervous system and helps relieve stress.

Perform asanas smoothly and carefully! It is best to carry out the first lesson under the guidance of an instructor!

Sports disc "Health"

As they like to write on the packaging of these discs: “The best exercise for losing weight on the belly and an ideal waist - remove the belly, make a thin waist at home”!

You know, it already sounds suspicious, to put it mildly. But in general, its use allows you to slightly increase calorie consumption, just like picking your nose, for example. True, this is far from The best way waste energy for a number of reasons:

The most boring activity.

There is an 80% chance that you will quit training in 1-2 weeks. But this period is not enough to lose weight, because to achieve a significant reduction in body fat mass, you need to train for at least several months.

Microscopic calorie consumption!

They write on the Internet that the health disk burns up to 500 kcal per hour. This is a lie - so much energy is spent when running at above average speed, but there you work all your muscles, breathe often, and sweat. And here you stand on the disk and twirl your butt. Naturally, energy costs cannot be so huge.

Short training duration.

Most women train no more than 20-30 minutes and not every day: you know, they will burn 100-120 calories.

There is an opinion that the health disc is good for reducing volume and shaping the waist, sides and losing weight in the abdomen. “Where are we going to do the waist?” 🙂 It is in these places, according to legend, that this device primarily burns fat.

Similar tales can be heard about many sports equipment, some exercises and even foods. Unfortunately, we have to repeat it again: You can’t burn fat where it bothers you. Fat is lost only when there is a calorie deficit. Where to get it from first - the body will decide without your participation. So this exercise It's useless for the waist.

Oxysize and bodyfex

Let's not even cast a shadow on the fence. Okisize- This breathing exercises, it definitely won’t help you lose weight, and bodyflex with a vacuum. Our advice: cut back on the fatty acids in your diet, live an active life and go to the gym - you won’t lose weight just by breathing in the air.

Briefly again: oxisize, bodyflex and vacuum are not suitable for reducing the belly at home!

Danger

Hypertrophied oblique abdominal muscles look beautiful and sexy on a man’s body, however, women are upset by this result of training. To avoid hypertrophy of the oblique abdominal muscles, you do not need to pump them while you are in a calorie surplus.

You need to understand what types of exercise sets are aimed at growing these muscles and exclude them from your workout. To harmonize body proportions, it makes sense to work on the latissimus dorsi muscles and do exercises for the buttocks and thighs.

Let's look at what sets of exercises will definitely not help you reduce your waist:

If you are in doubt about performing this or that exercise (whether it is for the waist or not), consult a trainer and find out how it will affect the oblique abdominal muscles.

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Total

Let's summarize and once again note the main points about how to reduce your waist and what exercises to choose for your waist:

Eat in a calorie deficit (eat less than your body can burn) and try to stick to the principles proper nutrition.
Practice.
Strengthen the muscle corset, but do not get carried away with exercises for the oblique muscles (especially with weights).
Do not waste money on useless “tricks” (corsets, massages, wraps, films, etc.).
A narrow waist may not exist due to the peculiarities of the body constitution, which are almost impossible to influence.
If you don't naturally have a waist, but you really want beautiful contours, then work on adding muscle to your butt, hips and shoulders for more defined curves and improved body composition.

You keep dreaming about beautiful figure but don't know where to start? Let's look at exercises for the sides and waist, designed to pump up muscles at home. Do not forget that before the main manipulations you need to do a 10-minute warm-up. Also study the mistakes women often make.

Erroneous exercises for the sides and waist

Wanting to achieve a slender silhouette, girls start with the wrong thing. Some people hoop, others prefer cardio instead of alternating it with strength training. Learn the mistakes you should NOT repeat.

Working with a hoop

Twisting a hula hoop (hula hoop) is a dubious activity that, when incorrect technique will cause serious damage to health. Many ladies spin it for 40-60 minutes, which damages internal organs and can lead to their serious deformation. The hoop spins only when you have fully pumped up your back and abs.

Dumbbell Bends

Another dubious venture. If you work with weights systematically, your oblique muscles will begin to pump. Due to this, the waist will only expand, the fatty tissue will not go anywhere, and the body will change from its normal shape to a rectangular shape. Bent-overs with dumbbells are prohibited for those who want to achieve a narrow waist.

No cardio, but some strength training

Some beautiful ladies run to the gym to work on the iron. In reality, exercises for the sides and waist consist of mixing cardio loads with strength ones. This can be easily done at home. Bottom line: You won't burn fat if you're not actively exercising.

No strength training + presence of cardio

During intense aerobic exercise, fat tissue is burned throughout the body. As a result, your workouts don’t have the desired effect; you lose weight everywhere or don’t lose weight at all. To find a wasp waist, train zones alternating aerobics and strength training.

A set of exercises for the sides and waist

Below we will present you the most effective exercises that will allow you to create a slim waist and at the same time pump up your abdominal muscles. On initial stage do it at least 20-25 times, then more.

No. 1. Seated crunches

1. Prepare a fitness mat, sit on it, adjust your buttocks, straighten your back and bend back 45 degrees.

2. Bend your legs knee joints. Now lift your feet off the floor, bend your arms at the elbows.

3. Start turning your legs in one direction, and move your body in the opposite direction. Legs to the right, body to the left. Do 40 times in total.

No. 2. Side crunches

Exercises for the sides and waist are multifaceted; there are more than 10 twists alone. We suggest you familiarize yourself with the lateral twist at home.

1. Take a position lying on your side. Place your hands behind the back of your head, look towards the ceiling, bend your knees, placing them on top of each other.

2. Straining abdominal muscles, try to raise your shoulders, rushing upward. You will feel the oblique muscles tighten. The result is achieved due to the lateral position.

No. 3. Lying crunches

1. Lie with your back down, pressing your shoulder blades tightly. Spread your arms to the sides, rest your palms on the floor. You will support yourself with your hands.

2. Now lift the straightened legs up so that they form a 90-degree angle with the body.

3. Hold a ball or any other object between your knees so that there is a small gap between your legs.

4. Press your shoulder blades to the floor. Lower your legs first to the right side, then to the left. Try not to touch the floor. To make the task easier, the legs are allowed to be bent.

No. 4. Lifting the body while lying down with twists in the opposite direction

We continue to look at effective exercises for the sides and waist. The technique for doing it at home is very simple.

1. Lie down on a gymnastics mat with your hands behind the back of your head. Spread your elbows. It is forbidden to clasp your fingers together. With your legs bent, place your full foot on the surface. Also press your lower back.

2. Raise your head slightly so that there is a gap of 10 cm between your chin and chest. This position must be maintained throughout the entire workout.

3. Start lifting your body. The lower back should not come off, the elbows should not be brought together. Add twisting to the lift. You need to reach your elbow towards the opposite knee.

4. Smoothly return to initial position. Repeat the exercise only on the other side.

No. 5. Lying body raise with heel touch

1. Take your usual position on the floor to pump up your abs. Bend your legs. The lower back should be pressed. Raise your body and head slightly. Stay in this position.

2. Start reaching with your fingertips. right hand to the right heel. Return to the starting position. Do the same on the opposite side (reach your left hand towards your left heel).

No. 6. Crunches on a fitball

All of the exercises discussed for the sides and waist are effective. To practice at home, you will need a fitball.

1. Using a gymnastic ball, you can relieve the additional load that falls on the lower back. Fitball allows you to work out even the most small muscles.

2. Lie down on a fitball. The ball should be under the lower back. Bend left hand and put it behind the back of your head. The opposite arm should be straightened in front of you.

3. Start lifting your body. Reach your right hand towards your opposite knee. Do the same with the other hand.

No. 7. Side plank

1. Lie on your side. Form a straight line from the body. Rest on your elbow, distributing the entire load onto it and your forearm. Lift your pelvis off the floor.

2. Place your opposite hand on your pelvis. Stay in a tense state for as long as possible. Each time the duration of the exercise should increase.

No. 8. boat

If you alternately do exercises for the sides and waist, you will achieve good results at home.

1. Lie with your stomach down, placing your hands behind your head. The essence of the training is that you need to lift your legs and body at the same time in order to bend in the opposite direction.

2. If possible, stay in a tense position for the maximum amount of time.

3. Remember to breathe evenly. In addition, it is forbidden to strain your neck. Repeat several times.

No. 9. Classic plank

1. Take a position lying on your stomach. Place your elbows on the floor. Distribute the load onto your forearms. You need to touch your toes to the floor.

2. Tear off the body. It should create an ideal straight line without bending the pelvis and moving the “fifth point” to the top. Hold out as long as you can.

All the exercises presented allow you to use the muscles of the sides and waist as efficiently as possible. Frequent training will help you achieve results at home. Don't give up halfway through what you've achieved, keep playing sports.

Women of any age dream of a thin and seductive waist. To achieve this, many people go on strict diets and spend grueling workouts in gym. But such measures do not always help. The only way to achieve a perfectly proportional figure is a combination of reasonable and special exercises. Exercises for the sides and waist will help you completely transform.

Exercises for the sides and waist are most effective when combined with cardio.

Avoid common mistakes

There are many workouts that promise a chiseled silhouette. But not all of them are effective enough, and some will not benefit the figure at all. How can such exercises be harmful? The following popular techniques will NOT help you remove your belly and sides.

1. Side bends with dumbbells. When performed regularly, they promote accelerated growth of the oblique abdominal muscles, which can make your waist even wider. This exercise is necessary for men who want to comprehensively pump up their abdominal muscles. But it is absolutely useless for girls working on a narrow waist.
2. Twisting the hoop. The effectiveness of this device is questionable, and its harm has been medically confirmed. Gynecologists strongly recommend giving up training with hula hoops. Constant hits of the hoop against the front wall of the abdomen are not physiological. According to doctors, such blows can provoke prolapse of internal organs and other troubles.
3. Performing turns with weight on your shoulders. What do you think happens to your spine if you take a bodybar or a barbell on your shoulders and start twisting your body left and right? The intervertebral discs are compressed under the influence of weights, and the distance between the vertebrae becomes smaller. When you turn your body left and right, the vertebrae can injure the intervertebral discs and touch each other. When doing exercises for your sides and waist, remember about your spine - you have one for life.
4. Emphasis on strength exercises in the complete absence of cardio. The sides and extra centimeters at the waist represent a layer of fat. It can only be removed with the help of cardio training.
5. Excessive cardio and lack of strength exercises. During aerobic exercise, fat burning occurs not locally, but throughout the body. As a result, the effect of training is too “smeared” and sometimes not noticeable at all in certain areas. Exercises for the abs and sides are a must if you want to achieve a beautiful silhouette.

You can use anything as a cardio warm-up, even running up the stairs.

How to train for best result? Experts recommend spending 3-4 days a week on classes. After a short warm-up, you need to perform a series of special exercises for the abs and sides. After a short rest, you should do a short but intense workout.

It is absolutely not necessary to exercise on exercise machines. You can choose between running, jumping rope, dancing and aerobics. This is the approach that will allow us to do muscle fibers waist more elastic and thereby give it a clearer outline.

Before you begin exercises for the abs and sides, you need to thoroughly warm up your abdominal muscles and prepare them for the load. I will not dwell on the warm-up in detail, focusing directly on the exercises themselves for the oblique abdominal muscles. I will only say that the warm-up should include a small cardio part, several exercises to stretch the oblique muscles and prepare the spine.

Warm-up

Five to ten minutes of cardio: running, jumping, or.

Preparing muscles for load

Bends to the sides with outstretched arms - the lateral surface of the body stretches, the spine warms up. Try to bend as low as possible, but smoothly, without jerking.
Rotations of the body to the right and left - keep your pelvis level and turn only top part bodies.
Circular movements of the pelvis and body.

Pre-stretch your oblique muscles before you begin the exercises. Removing your belly and sides is not an easy task, but if you approach it consciously, you can do it!

The most effective exercises for the sides and waist are various variations of crunches.

1. Bending the body in a lying position + twisting in the opposite direction

Initial position. Lie down on the mat, hands behind your head, elbows pointing to the sides, do not clasp your fingers. Legs are bent, feet are on the floor, the lower back is pressed. The distance between the chin and chest is approximately the size of a fist - maintained throughout the entire exercise.

Doing the exercise. Without lifting your lower back from the floor and keeping your elbows together, lift your body up. Add twisting of the body - with your right elbow, reach towards your left knee. Lower yourself to the floor smoothly, do not fall on your back, watch your lower back. Repeat on the other side.

2. Bending the body in a lying position + twisting in the same direction

Initial position. The same as in the previous exercise. We lie on the mat, legs bent, hands behind the head.

Doing the exercise. Now add twisting of the body not to the opposite knee, but stretch your elbow to the heel of the same name. That is, with your right elbow, reach towards your right heel and vice versa.

Crunches are the most effective exercises for the abs and sides.

3. Sitting Crunch

Initial position. Sit on the mat, legs bent, feet flat on the floor, body tilted back 45 degrees. At the same time, the lower back is rounded, the tailbone is twisted forward, the abdominal muscles are tense, and the arms are bent at the elbows.

Doing the exercise. Intensely rotate your body and elbows from side to side. This is an endurance exercise.

Initial position. Lie on the floor, arms out to the sides, palms facing the floor. Keep your shoulders pressed throughout the entire exercise; try not to lift them off the floor. Raise your legs vertically up and bend your knees at an angle of 90 degrees. There should be a fist distance between your knees. You can hold a small ball between your knees.

Doing the exercise. Lower your legs bent at the knees to the side all the way to the floor, but do not touch the floor. At the same time, the pelvis comes off the floor, but the shoulders should be pressed. Return your legs to the starting position and lower them to the other side.

As you lower your legs to the side, try not to lift your shoulders off the floor.

5. Crunches while lying on your side

Initial position. Lie on your side, bend your legs slightly at the knees and place one on top of the other. Place your bottom hand on the floor or on your stomach. Top hand put it behind your head.

Doing the exercise. Lift and twist your body so that your upper body is in a position as if you were doing a regular crunch. Due to the fact that your pelvis lies on its side, the oblique muscles will work when lifting the body.

You lift your body straight. The twisting effect is achieved through the position of the legs.

6. Oblique Bridge

Initial position. Lie on your side, body straight, legs extended and one above the other. Place your lower hand on your elbow and lean on it. You will get a kind of deflection of the body in the lateral plane. Extend your top hand and place it on top of your thigh.

Doing the exercise. Raise your pelvis off the floor until your body is in a level position. The weight is distributed between the arm standing on the elbow and the edge of the foot. Move your head away from your shoulder - your neck should be in line with your body. This exercise is performed for a while. Stick with it for as long as you can.

Raise and lower your pelvis using your oblique abdominal muscles.

7. Plank

Initial position. Take a position lying on your elbows. The body is straight, hands are on the forearms, feet shoulder-width apart, fingers resting on the floor. Make sure that there is no arching in the lower back. If you want to make it more difficult, lift one leg or move your forearms further forward.

Doing the exercise. Hold in the starting position for as long as possible.

8. Boat

This movement is borrowed from Pilates. A slightly modified “Boat” helps strengthen the abdominal and back muscles.

Initial position. Lie down on the floor. Place your hands behind your head without gripping the lock.

Doing the exercise. At the same time, lift your body and straight legs off the floor, trying to bend in half. Hold this position for as long as possible. Don't strain your neck and breathe evenly. After a short rest, repeat again.

Hold this position for as long as possible.

9. Twisting on a fitball in the opposite direction

It's great to do exercises for your sides and waist on a fitball. An elastic ball removes excess stress from the lower back, additionally loads the stabilizer muscles and allows you to effectively work even the smallest muscles through twisting.

Initial position. Lie with your lower back on the fitball. Bend your right hand at the elbow and place it behind your head, and extend your left hand straight in front of you.

Doing the exercise. Raise your body and reach your left hand towards your right knee. Repeat on the other side.

10. Asana “Staff” (dandasana)

Yoga helps tone your abdominal muscles. In addition to the abdomen, the “Staff” asana strengthens the hip joints and inner surface hips

Initial position. Sit on the floor and try to relax. Extend your legs straight in front of you. Point your fingers forward and place your palms on the floor just behind your hips.

Doing the exercise. Apply gentle pressure to your fingers and stretch upward, stretching your spine. Don't lift your hips off the floor. Breathe calmly and stay in the pose for 8 breathing cycles. Repeat 2 more times.

This exercise targets the core muscles as a whole.

Post-workout stretching

Finish the session with a stretching exercise.

Sit on the floor and cross your legs. Stretch your arms up, and then perform a series of springy tilts to the right and left.
If you have a fitball, just lie on it with your lower back and stretch your arms and legs. Stretch in different directions, stretching all the abdominal and back muscles.

Try to exercise regularly. If you don't have time for a full workout, do at least a few exercises. Removing your stomach and sides is a doable task that you can easily cope with with the help of our program!

The most effective exercises for the abs and waist. Recommendations for their implementation.

An effective exercise for the lower abs

We keep our legs elevated. Lie on your back on the floor, slightly raise your straight legs, and do the “scissors” exercise, spreading your legs and moving them to the side. When you move your legs, your legs should overlap one another, every other time, first the left one on top, then the right one. It is more convenient to keep your hands on the floor, stretched above your head.

An effective exercise for the upper abs

Target: Upper part of the rectus abdominis muscle.

Target: Hip flexors, lower rectus abdominis.

Target: Upper part of the rectus abdominis muscle.

Target: Upper and lower abdominal area, hip flexors.

Target: Obliques, upper part of the rectus abdominis.

Bend your knees, squeeze your knees and turn them to the side, towards the floor. Then “twist” - lift and lift the upper part of the body. “You will immediately feel a strong tension in the oblique muscles - do not change the position of your knees until you have done all the turns on one side, then “shift” your knees to the other side and do the same number of turns.”

Take a stick, or a gymnastics stick, not heavy, or just a mop, put this stick on your shoulders, your arms along this stick, i.e. it turns out that they lie along it and make as many turns of the body as possible, head in place, feet shoulder-width apart. Do it at a fairly fast pace, only 200 times on each side, a total of 400 turns. On average, this takes about 10 minutes , so you don’t have to count, but just time it. Do it every day.

Effective exercise for the waist

First, you should take the starting position with your feet shoulder-width apart and your arms bent at the elbows together above your head. After this, you need to make 10 rotational movements of the hips to the right side and 10 to the left.

Effective exercise for the waist

Place your feet shoulder-width apart, spread your arms to the sides, turn your body to the left, bend over and try to move your right arm to the side as far as possible. The exercise should then be repeated on the opposite side of the body.

Effective exercise for the waist

Place your feet shoulder-width apart, tilt your body to the left, bend over, and simultaneously swing your right arm above your head. Then you should lean to the other side and swing your left hand. To obtain the desired effect, you should do the exercise 10 times for each side.

Effective exercise for the waist

Lie on your back, put your hands behind your neck, put your elbows forward, bend your knees and turn them to the left. In this case, the thigh of the left leg should lie on the floor, and the right leg should rest its foot on it. You should carefully lift your neck and head without lifting your shoulder blades from the floor. To complicate the above exercise, you can take the starting position, cross your legs, turn your hips to the left, raise your head and shoulders and turn them in the opposite direction to your legs. If you have no experience or bad physical form, it is recommended to make the task easier by placing your feet on a bench or pillow.

Effective exercise for the waist

To develop the abdominal muscles you can use next exercise: sit on the floor, bend your legs at an angle of 90°, straighten your back, stretch your arms forward and bend back until your back begins to touch the floor. The exercise should be performed smoothly and carefully. To take the starting position, you can push off the floor with your hands.

Effective exercise for the waist

The “Rhombus” exercise is useful for training the abdominal muscles. To perform it, you need to lie on your back, place your hands behind your head, cross your feet, spread your knees to the side and raise your head and shoulders.

Effective exercise for the waist

For the lower belt, it is recommended to perform a straight lift with raised yoga. You should lie on your back, place your hands behind your head, raise your legs perpendicular to the floor, cross your ankles, tense bottom part abdomen and smoothly raise your shoulders and head.

Effective exercise for the waist

To develop the rectus abdominis muscle, do the “Bicycle” exercise: lie on your back, bend your knees, put your hands behind your head, point your toes out and kick rotational movements, similar to those made by cyclists. In this case, you should turn the body in one direction or the other and touch the opposite knees with your elbows. When performing the exercise, you should not lift your lower back and back off the floor. To make the exercise more difficult, you need to straighten and extend your leg after each touch of the knee. You can also complicate the training if you bring your arms bent to the elbow of the opposite hip joint legs.

Effective exercise for the waist

It is also recommended to use the Zigzag exercise to develop the muscles of the lower abdomen. Beginners need to lie on their backs, put their hands behind their heads, raise their legs up, bending them at the knees and stretching out their toes, raising their head and shoulders above the floor.

Effective exercise for the waist

If you have experience physical exercise, you can complicate the “Zigzag”. To do this, take the starting position, stretch your arms behind your head and raise them together with top part bodies. After this, you should hold your hands for a while just below knee level, parallel to your knees.

Effective exercise for the waist

At a certain level of preparation, it is recommended to gradually complicate the task. The following is quite difficult, but effective: lie on your back, stretch your arms behind your head, raise your legs at an angle of 45° and hold them in this state for some time. After this, you should lift your body off the floor, pull yourself up to your feet and try to touch your toes with your fingers.

If you do injure your muscles, you can use cold compresses, massage, and warm baths as a pain reliever. Don’t think that the higher the load, the more benefit it will bring. After severe overstrain of unprepared muscles, you have to restore strength within several days, postponing training. During this time, muscle elasticity decreases again, so you should perform exercises no more than 3 times a week.

Order of exercises

The optimal time for training is considered to be the evening, as the body is relaxed and warmed up. Morning workouts are not recommended - in the first 20 minutes after waking up, the muscles will not be able to warm up sufficiently. Do not perform the exercises abruptly or too energetically, or hold your breath for more than 2 seconds.

You should start the complex by running in place or doing a short warm-up. This should be done to relax the muscles that are located along the spine. This way you can avoid pain, overload and injury.

Exercise for a thin waist

Every woman dreams of thin waist, but if volumes have increased over the winter, this is not a reason for sadness.

With desire and patience, a thin waist can become a reality for you, the main thing is to stick to it proper diet, lead healthy image life, and, of course, exercise.

There is a subtlety here. Abdominal strengthening exercises certainly give their positive effect during the formation of sports, fit figure, but an increase in the oblique and lateral abdominal muscles will still affect your waist size. And although muscle tone will increase, and the silhouette will undoubtedly become better, but you will not be too close to your goal.

To get a flexible and thin waist, you can use the set of exercises given below.

It should be performed daily, each exercise is designed for two approaches of 15 times. Simple and not at all labor-intensive movements will not tire you, but very soon the effect of them will be obvious, so you should not be lazy and skip the next lesson.
A set of exercises for a thin waist

●Knee swings
Starting position: standing, feet shoulder-width apart.
Place your hands behind your head and pull your stomach in as much as possible. Raise the knee of your left leg higher, trying to reach the elbow of your right hand while holding your breath. Second pause and return to starting position
Repeat the exercise, reaching your right knee to your left elbow.

●Let's reach the floor
Starting position: lying on your back. Arms and legs are extended and relaxed.
Bend your left leg at the knee and try to touch the floor on your left side. It is important that the lower back does not come off the floor, that is, the movement is made due to the flexibility of the body.
At first it may seem impossible to do this. Gradually, the elasticity of the muscles and ligaments will develop, and the exercise will become better and better.
Returning your leg to the starting position, repeat the exercise with your right leg.

●Bending at the chair
Starting position: standing with your right side to the chair. Right leg lies on the back of the chair.
As you exhale, bend deeply toward your left leg. Try not to bend your knees. As you inhale, straighten up.
On your next exhalation, bend toward your leg resting on the back of the chair. As you inhale, return to the starting position.
After completing the cycle (15 times) on one side, change the position of your legs and repeat the exercise.

●Body rotations
Starting position: sitting on the floor, legs spread as wide as possible. Hands raised to shoulder level.
Slowly turn your body to the right until there is tension in the muscles, perhaps even some painful sensation. Then also slowly turn left.
Returning to the starting position, lie on your back and allow your muscles to relax.
Repeat the exercise again until done required amount cycles.

●Rotations

Starting position: standing, feet shoulder-width apart, hands on hips.
Do circular movements upper body: first in one direction, and therefore in the other direction. It is important to try to keep the lower part motionless.

●Knee squats
Starting position: kneeling, hands behind your head.
Lower yourself to the right, then to the left, as if sitting down on the floor.
You should try to do this smoothly, although at first it will most likely not be possible without jerking. Don't help yourself with hand movements; It is precisely to ensure that they do not participate in the process of performing the exercise that the hands are fixed on the back of the head.

Even the thinnest waist can be ruined by unsightly ridges that appear after childbirth or sharp dialing weight. To get rid of them, you need to perform special exercises for the sides and abdomen, which will help tighten the ligaments and skin.

Fitness exercises without equipment

At home, it is not always possible to use special dumbbells or barbells to eliminate fat accumulations, but even without them there are quite effective exercises from the sides.

The simplest option is bending from side to side. You need to place your feet slightly wider than your shoulders and extend your arms across your body. Take turns bending in different directions, while raising your free hand (which is not at an angle of inclination). The main thing is not to bend over too quickly; the muscles should tense during flexion and extension. Repeat as many times as possible, in two approaches.

In order to quickly remove fat sides, you need to combine several types of this exercise in one approach, as if creating an easy super-set. After finishing simple tilts, you need to start to slopes with turns. They will help warm up the oblique muscles.

Photo - tilts

Next, let's proceed to press. There are many options on how to pump up your stomach at home and thereby eliminate the roller. For example, you can lift one by one upper press and lower. Some celebrities even do both at the same time.

Photo – Side press

How to properly pump up abs for women:

You need to lay an exercise mat on the floor - it will provide the necessary surface rigidity. Depending on the structure of your spine, you may need to place a pillow under your lower back;
We put our hands behind our heads and begin to lift our abs;
We repeat the maximum number of times, then immediately begin to raise the torso. In this case, heated ligaments give the greatest impact;
Many athletes recommend doing crunches to tighten the oblique muscles of the torso and reduce the waist. It should be noted that they are not suitable for girls who want to reduce their sides. Theoretically, of course, the fat will go away, but instead you will become the owner of enough broad muscles, which will still visually burden the waist.

Photo – Press on the lateral muscles

But at the same time, twisting is best exercises for quickly burning excess fat on the sides. Only girls need to do them a little differently. When you lift your body, at the end point you need to tense your abs even more than they are tense at this moment. Then slowly release it and lower yourself.

For a flat stomach and round sides you simply must do leg crunches. This complex exercise, which also helps tighten the pelvis after childbirth and strengthen the front of the thigh. Starting position: on the floor with a ball or bottle sandwiched between your legs. The knees are bent at an angle of 90 degrees. Tilt them to the sides along with the ball, trying to touch the surface of the mat.

Photo – Twisting

Since many exercises for the lateral muscles require bending and twisting, mill combines all options. This perfect way for feminine rounding of the sides. Place your feet shoulder-width apart, spread your arms in different directions, they should be straight, as should both knees. Bend over and start swinging your palms to the sides. Do as much as you can.

Photo – Mill

Bodyflex exercises for losing weight on the sides and lower abs can also be easily done at home. For example, the most effective of this technique is the following. You need to sit in the basic breathing position, knees bent and tucked under you, hands free. Inhale and move your left arm to the right side; as you exhale, you need to reach the maximum point of inclination and stay in this position for a while. Do the same with the other hand. In addition to a slim waist, this exercise guarantees increased flexibility in the back and legs.

This whole set of exercises for the sides will help you complete training on a gymnastic ball or fitball. She will remove all excess from the lower tummy and waist. You need to lift your body on it, jump, do push-ups. Also this great way quick warm-up of the body before classes.

Photo – On a gymnastic ball

Video: side exercises

Exercises in the fitness room

Of course, doing it at home is simple and pleasant, but the most effective exercises for the abdomen and sides are performed in the gym. This is explained by the huge number of different exercise machines and dumbbells. Used to quickly reduce the abdomen and sides roman chair. This simulator is designed to pump up the abs and gives much greater results than simple lifting of the body from the floor.

Photo – On a Roman chair

You need to sit on a chair and put your legs under the bolsters, while your hands hold your head so that your neck muscles do not sway instead of your abs. Begin to lift your body, making sure that the load does not transfer to the front of the thigh. Do as much as you can.

Most women have simply excellent exercises for the waist and abs with dumbbells. They help provide some weight during exercise. You can start with the smallest ones - from a kilogram to two, but you don’t need to dwell on them. Take the dumbbells in your hands and bring them to your head, they should be at ear level. To strengthen your abs and remove creases, you can swing on a Roman chair or just from a straight bench. Holding the dumbbells near your ears, lift your body up.

A good exercise that will help you get rid of fat on your sides, stomach and tighten your back muscles is vertical slopes with dumbbells. The main difference between this option and classical traction dumbbells, which helps to increase the deltoids, is that it has a very small amplitude of execution. You need to take dumbbells and carry them on straight arms above your head, then bend from side to side as many times as possible.

Photo – Bent-overs with dumbbells

It is worth noting that the press is involved in almost all exercise machines and devices. Eg, squats will help comprehensively tighten the muscles of the body. They will get rid of ears, sides and sagging legs. How to squat with a barbell:

Feet shoulder-width apart, it is recommended to place mats under the heels;
The vulture lies on shoulder muscles, while inhaling we squat - while exhaling we stand up;
It is very important to ensure that your knees point in different directions;
Keep your back straight at all times, do not bend it, otherwise this exercise can cause harm.

Photos after squats convince that the girls did not become jocks, but acquired more sinewy and prominent muscles. it's the same a good option to remove deposits in the area of the gluteus maximus muscle.

Photo – Turns with a stick

Likewise bench press can be used not only for tightening pectoral muscles, but also for the development of abdominal ligaments. Lie down on a bench, your feet should be on the floor, resting on it. As you inhale, remove the barbell from the holders and lower it to your chest, while exhaling, lift it up. Repeat up to 15 times.

And the latest exercise to restore back flexibility, thin waist and flat tummy is deadlift . This is a rather complicated but effective option to get rid of fat folds. Barbell on the floor or lower mounts, back straight, feet shoulder-width apart. We lower the barbell as we inhale until it hits the floor, and raise it as we exhale. This is also a great activity for back surface thighs and buttocks.