How to make a thin waist at home? Exercises for a thin waist with a hoop, oxisase, fitball, on a sports disk: description, video

How to make a thin waist? Exercises for weight loss in the abdomen.

The wasp waist is what any woman dreams of. If you manage to achieve it, any other defects of the figure will seem simply features.

But this is not an easy task. After all, a thin waist is what a woman first loses after childbirth, with malnutrition, a sedentary lifestyle.

You need to not only pump up the press, but also correct posture, work on fat deposits on the sides and strengthen the internal muscles of the abdomen.

How to make a thin waist with exercises?

Women put great efforts in the fight against excess weight. But it often turns out that this does not give any result. The most common mistake is to throw all your strength into the training of the abdominal muscles.

This, of course, is an important part of the strategists to reach a thin waist. But not the only one. What else should you pay attention to if the press exercises are not beneficial?

1. Mosque. More precisely, the muscles of the back. Test in front of the mirror: you should straighten the spine and turn your shoulders, the stomach is drawn itself as if by the wave of a magic wand. One of the excellent ways to achieve graceful posture is yoga, which, it would seem, has nothing to do with heavy loads on the press.
2. The internal muscles of the abdomen. Sometimes the stomach does not fall out of that you have a weak press, but due to the fact that the muscles do not hold the internal organs in place. It is they who create the ugly effect of the "hanging" abdomen.
3. Cardio training on an empty stomach. It would seem that running, a bicycle and jumping through a rope have nothing to do with a thin waist. It turns out that this is not so. When we wake up in the morning, the body spent all the calories that came with food overnight overnight. If you drink a glass of water and do cardio exercises right now, then the body will have nowhere to take calories, except from fat reserves. Including on the sides.

How to remove sides at the waist and make a thin waist at home: Exercises

Many girls, trying to lose weight in a week, begin to eat little and do a lot of exercises. This is mistake. The body thinks that an extreme situation has occurred, and begins to protect the reserves of fat especially zealously. Remember: weight loss is not a one -time action. Exercises should be affordable. Here are some simple examples.

1. Raises of the legs on the side. Lie on the side. Locate on the lower elbow. Start lifting the upper leg by 30-40 cm. Do not lower it back to the end, let it “hover” in the air for a few seconds. Additional effect: strengthening the hips and buttocks.

2. The side bar. The starting position is the same as in the previous exercise. From this pose, you need to tear the hips from the floor, leaning on the elbow and feet. The whole body should be one straight line. Keep your neck with an elongated, and the chest is open. Additional effect: Strengthening the muscles of the hands.

3. The pose of the triangle. This is a static exercise that came from yoga. Put your legs three widths of your shoulders. Damage your hands. Reach forward for one of them. Touch the brush of the foot of the same name or lean on it. Loose in this position. Additional effect: stretching for the muscles of the legs.

Hoop hoop exercises

First you need to choose the right hoop. If you are a beginner, you need a lightweight option. It will not help to make the waist. But you will prepare for the transition to the next shell.

Video: Exercises with a hoop for weight loss and a thin waist

With a massage hoop, classes are becoming more complicated. But not because the balls located on its inner surface help to lose weight. It’s just that this option is more difficult, and training is more effective. Therefore, for weight loss, you can choose simply a weighted option.

1. Simple torsion. To perform the simplest exercise, get up, connecting your legs. Tighten the press, place the hoop at the waist and start rotation.

2. Complicated torsion. It differs from the previous option in that the legs are divorced shoulder width apart. Try to perform movements so that the hoop moves down the waist from top to bottom.

3. Tearing two hoops. This exercise has a much greater effect, but requires great dexterity. It should be switched to it after the development of the previous two.

Oxisase - Exercises for the abdomen and waist

Oxisase is a special technique that combines breathing and exercises. It somewhat resembles the “breath of fire” widely used in yoga: a short intense exhalation, followed by an uncontrolled breath. This breathing makes exercises more complex, but also more effective. It is believed that as a result of this, the body is saturated with oxygen, and it helps to burn fat.

1. Lateral inclinations. Stand straight. Extend your arms up. Grasp the wrist of the other hand with one brush. Pull it sideways, leaning in the same direction. Perform special breathing.

2. The arc on the chair. Sit on a chair. Place your hands put yourself. Spread your legs wide forward and put on socks. After that, tear off the pelvis from the chair, bending the body into the arc. Perform breathing.
3. Twisting in the chair. Sit on a chair, legs together. Place your left hand behind you. Raise your right hand and pull to the left. Help twisting, starting with your left brush. Perform a breathing cycle. Repeat symmetrically.

Sports disc for the waist: Exercises

A sports disk is a popular shell for weight loss since our mothers. The exercises on it are by no means limited to the basic wiping to dizziness. Some twist it not only with their feet, but also with their hands. Others are engaged in two disks at once. Here are a few exercises for example.

1. The opposite twisting. Stand on the disk. Put on both sides of your chair, turning them with your backs. Put on them with your hands. Put your legs and hips on the disk in one direction, and the body and hands in the other. Then in a mirror version.
2. Sit on the disk, bending your knees and placing them on the floor. Shortening your feet, turn around 360 degrees. Then in the opposite direction.

3. Place the disk between the palms. Squeezing it strongly, make movement clockwise with one hand, and the other is against. Then the opposite

Exercises for the waist in the gym: fitball

The key to a beautiful waist is a regular repetition of exercises. Therefore, it is easier for many to make them at home. After all, few have an excerpt to visit the gym every day. However, there are such enthusiasts.

Remember that the main thing is not a large number of repetitions of the exercise, but a technical performance. A coach can help you with this. With it, you will create a training program using fitball.

1. Tilts with the ball. Take your knees. Take the ball in your hands and pull them over your head. Tilt the body and hands to the right, trying to hold the hips and legs motionless. Then repeat to the other side.
2. Rise buttocks. Lie on your back. Bend your knees at an angle of 90 degrees. Put the legs on the ball. Tear off the buttocks from the floor, trying to bend the body into an even arc. Then return to the starting position.
3. "Bridge" on Fitball. Lie on the ball with your back. Put your legs so that it is convenient to keep balance. Throw your hands behind your head and rest on the floor. Try to stand on Fitball by completing the "bridge". Then return to the starting position.

How not to increase the waist, downloading the press?

Many girls are afraid that, having pumped the press, they will look like professional bodybuilders. But it is hardly possible to increase the waist of the waist due to cubes. For this, for example, you need to eat a lot of protein before training. Or perform a warm -up not only before, but also after exercises. In general, if you are not involved in professional sports, this is unlikely to threaten you.

How to make a muffled waist: tips and reviews

« The whole week in the month I have a training due to menstruation. I decided to take a chance and try to study during this period. I can’t advise, I just tell you about my experience. The discharge becomes more abundant, but menstruation is faster. This does not cause any discomfort, so I continue».

« Fitball is good for mothers who want to lose weight after childbirth. Conveniently: during the day you do exercises in the afternoon, and in the evening you rock the baby on it. Mine only falls asleep».

« If you use a sports disk, be prepared for the fact that the effect is only for the waist. My bone is wide. The waist lost weight, and the hips do not decrease in any way. Do not pick up clothes, I'm suturing now».

Video: 6 waist exercises