Wasp waist
The wasp waist is the ideal of a woman's figure, which each of us dreams of. We like to feel attractive and emphasize our values, putting on hipsters pants, short skirts or narrow dresses, not to mention a two-piece swimsuit on the beach. What to do when we are less than a dozen cm to the ideal, and you can see disfiguring cellulite on the thighs? There is a solution to this. Exercise will be the most appropriate form, which will help you get your dream figure, will make us look great in clothes, emphasizing your flat stomach.
Dream deck (axis) we will only achieve it by exercising regularly. It is best to do them twice a day, in the morning after waking up and in the evening before going to bed. Training can be performed in conjunction with gym exercises and sports (running, Cycling). Remember that systematic exercise, will drop a few inches. in the circumference of our tummy, and will also contribute to “lost” excess body fat.
The exercises are presented below, they will strengthen the oblique muscles of the abdomen:
1. Horizontal scissors
We lie on our back (remember not to detach from the floor), place your hands along the torso. Raise straightened legs up, and then we cross our feet like this, would be one, and once the other leg was in front. We do the exercise in 2 series, after 20 repetitions.
2. Vertical scissors
Being in the same position as above, we swing both legs vertically without touching the ground.
3. Forward bends
We perform a cross-seat, keep your back straight. We rest our hands on our shoulders. We raise our arms up as we inhale. On the exhale, let's bend forward. We repeat the exercise 12 times.
4. Bends with raised knees
We lie on our back, we raise our knees and cross our feet. We bend forward, touching with the right elbow of the left knee, then left right.
5. Belly flexing with legs bent
Lie on your back, cross your arms over your breasts. Bend your legs and cross them at the ankles. Retract your pelvis, pressing your lower back against the floor and opening your knees a little. Lift your head and shoulders off the floor, but keep your chin high. Hold this position for up to three, then slowly return to the starting position.
6. Raising the knees to the chin – lying on a sloping bench
Starting position: We lie with our backs on a sloping bench with a variable angle of inclination. We grab the bench by the head with our hands. Keep your feet above the bench. Motion: They raised their joined knees as close as possible to the chin, keeping their legs almost straight in the knees. In the final phase of the rise, it is necessary to detach the pelvis from the bench. Then we return to the starting position.
7. Torso bends on an oblique bench
Starting position: Sit on an inclined bench with an angle of inclination of approx 45 degrees. Feet attached to the end of the bench, legs slightly bent at the knees. We keep our hands behind our necks. Motion: We bend the head to the knees, bending the torso in the joints of the spine and then return to the starting position.
8. Side Bends Loaded torso
Starting position: We stand wide apart. We hold the dumbbell with one hand and put it on the neck with the other hand. You can do the same exercise with dumbbells in both hands. Motion: We make side bends with the torso slightly tilted forward. Then we return to the starting position.
9. Torsion
Motion: From a standing position, we make twists towards the right, later the left knee.
10. Torso bends on a straight bench
Starting position: we keep our hands on the back of our neck, our legs are bent. Motion: We lift the torso up. First, we raise our head, later barges, and finally the torso. In the final phase, we twist the torso (this final movement engages the lateral abdominal muscles). Then we return to the starting position.
We must know, that an appropriate diet will also give us the intended results, especially when the width of the waist is due to overweight. It is enough to follow a few rules to significantly improve our appearance:
* let's eat slowly, because only after 20 minutes, our brain receives information about satisfying hunger and filling the stomach
* every bite of food should be chewed as a minimum 30 times
* let's eat 4-5 times a day, In this way we will get rid of the feeling of hunger
* let's not watch TV while eating
* let's reduce stress, as it is one of the most common factors “peeking” into the fridge.
Your comments
I try to exercise every day (in the evening, because in the morning I don't always have time- school) thanks to these simple exercises I have lost about 25 kg:) I struggled for a long time with my overweight but I achieved my goal, it is enough to want:) it's really a matter of getting used to:)
what is this cross-legged sit?
cross-section is like children sitting in kindergarten 😛
After how long can I get satisfactory results??
do these exercises burn my fat tissue around the buttocks and hips ?
I don't have time for such regular exercise :((((
I am very overweight and I want them to help me because I like one boy
Supposedly, hula hoop is a great exercise for the waist, but if it gives better results, it gives a thinner or lighter spine hh? Regards
Siad sktrzyzny is called sit in Turkish 😉
I have a whole set of exercises on my favorites-only reading-start, I started ? great thing, it draws you in?????dania.
Hello. My story is scary. I am honest. I ate more than my Dad.,boy. . .food was my hobby(and it is broadcast)mam 170 growth and brewed 63/64 kg,I know that it is not a huge carcass but a huge belly(7 month pregnant)and huge sides put me in a terrible lot more than once. No diet has ever helped me. I switched to the Cambridge diet and finally the results…I work out every day for about an hour, alone at home,where i am a terribly lazy person and i'm successful…just when I fucking don't want to,bo juz fell slomiany zapal,I force myself to exercise, and after a while the urge returns. Now I feel attractive,despite the fact that I lost about 5-6 kg in a while 2 weeks,I love the state after exercise and the great effect…And one more thing - I got used to small portions of food and not matches.,GOOD LUCK<FINGERS CROSSED
exactly.. it's bloody laziness:/:/:/
hey.
In November, I had a baby. And what follows ?-I have a large tummy left… and somehow I don't believe in the exercises… I really want to lose weight. Now I weigh 70 kg and I am 160 cm tall… you can see it is not TOO INTERESTING. PLEASE, GIVE ME SOMETHING. Justi
Hello. I wonder what exercises to choose, overall I'm rather thin, but my goal is this, to have round hips.. nuclear sweets and more : bigger ass. After all these exercises, my fat tissue is burning and my ass is getting smaller and smaller, and that's not what I mean.
Help !
ola301 you have time,you have, and you watch series,and you wash the dishes,
so replace it with exercises,30 minutes of exercise is enough,But it's nothing
compared to SYSTEMATIC
This is the most important
lizard aa
try these exercises:
position such as standing the dog and swinging your leg backwards one time another, you hold down 1-2 sec.
1series = 10 repetitions for one leg
1,2Week ->1 would be
3,4,5Week ->2serie
6,7,8Week->3serie
next, and you have a shapely and muscular bottom
I practiced these exercises and other parties about the wasp waist and it helped me, I lose my mind 16 kg and these exercises helped me regain a puffy pear and a waist that I had not had for a long time. Jelsi someone wants to talk about diets, exercise and weight loss, write it,
there is no miracle diet thanks to which you will lose weight within a week 20 kg is only for dumb teens
How many weeks should you exercise to see any effects after these exercises???
can these exercises be combined with 6Weider?
“Honestly, I ate more than my Dad,boy. . .food was my hobby” – so I am not alone. Personally, I eat a lot more than many young boys, or a grown man. I cannot imagine eating very little and denying myself everything, because food is my greatest love. Mam 174 and I weigh approx 66 kg. At the same time, I hate sports, but I could force myself to exercise, but unfortunately recently I had a long break and gained weight. I am going to go back to exercise and I wish you all, and myself, Good luck!
The results are very rewarding.
I know a nice diet. The fruit diet is called allows you to lose weight 4 kg. in two days!!!
However, it is dangerous. Suitable for very obese people. Most often it causes anorexia in teenagers. It's about that, that it sucks out toxins from the body. During these two days you should eat FRUIT ONLY and you cannot eat any spices, Thread. You can't make nwt cocktail (because it's with milk) but the exception is stewed apples with cinnamon (however, one should not overdo it.) And drinking mineral water, no coffee and no tea!
remember! ONLY FRUIT!!!
I work out every day for approx. 20 In addition, twister exercises for about 15 minutes in the morning and evening. You have to wait a while for the effect ,but it is.