How to make your waist thin

The rectus abdominis muscle, which we will train in this exercise, is located closer to the surface of the body and is responsible for those very attractive cubes.

Level 1

Lie on your back with your knees bent and your feet flat on the floor. Place your palms behind your head with your elbows wide apart. Lift the back of your head and shoulders off the floor and pull your stomach in strongly. As you exhale, rise even higher, tearing your shoulder blades off the floor. On inhalation, return to the starting position (the back of the head remains suspended). While curling, make sure that your chin does not rest on your chest, and your neck remains elongated. Do not press on the back of your head with your hands, but try to only lightly support your head with your fingertips.

Number of repetitions: 30-35

Number of approaches: 3

Level 2

For the second level, we add work to the “lower” press. In the starting position, lift your bent legs up so that the knees are above the pelvis, and the lower leg is parallel to the floor. On the first exhale, repeat the twisting, as in the first level, on the inhale, return to the starting position. On the second exhale, twist your lower body, lifting your sacrum off the floor and bringing your knees closer to your chest. The head, shoulders and arms remain motionless at this moment. As you inhale, bring your legs back. Continue to alternate twisting the top and bottom of the body. One top + bottom combination will make one rep.

Number of repetitions: 20-25

Number of approaches: 3

Level 3

This is where the top and bottom crunches are combined. As you exhale, pull both your shoulders and knees towards each other at the same time. Both the pelvis and the shoulder blades are raised above the floor. While inhaling, return to the starting position, just do not lower your shoulders and the back of your head to the end. In this version, you can keep your heels closer to your buttocks, and your knees are slightly apart. While unwinding, make sure that your back does not arch.

Number of repetitions: 30-35

Number of approaches: 3

And in order to maintain all muscle groups in excellent condition, we recommend doing exercises for a fitness week.

The purpose of the second exercise is to work out the transverse abdominal muscles. This is a deep layer of the press, which creates a dense muscle corset and is responsible for the volume of the abdominal cavity.

Level 1

Lie on your back, lower your head, stretch your arms along the body, and lift your straight legs up. Press your lower back firmly to the floor and draw in your stomach. As you exhale, gently lower your legs away from you to an angle of 45 degrees, or until your back begins to arch. Don’t let your belly swell. As you inhale, return your legs to an upright position. Do not rush to increase the angle of inclination if you feel that the stomach rises upward during this movement. It is better to start with a very small amplitude, but how to feel the work of the deep layer of the press, without lifting the lower back from the floor.

Number of repetitions: 30-35

Number of approaches: 3

Level 2.

In the starting position, raise your shoulders and head and look forward. Hands are also in weight and stretch along the floor for the hips. This time, the legs are immediately at a slight slope, and the lower back is again firmly pressed to the floor. Having fixed the body in a stationary position, as you exhale, lower one leg down, closer to the floor, while inhaling, return to its original position. Then repeat with the other leg – this will be one rep.

Number of repetitions: 20-25

Number of approaches: 3

Level 3

The upper body is in the same position as in the previous level, but the knees are bent and fixed over the pelvis. As you inhale, raise your straight arms up and put them behind your head. At the same time, stretch your legs at a slight angle, keeping your lower back tucked in. The gaze remains directed forward, the head remains motionless. As you exhale, return your arms through the sides forward (“drawing” a large circle), bend your knees and draw in your stomach strongly, releasing air from it. At this level, keeping your back and belly flat is even more difficult, so don’t rush to bend your legs too low. If the neck is very tired, you can first lower the back of your head to the floor during traction and raise your head again while returning to the starting position.

Number of repetitions: 15-20

Number of approaches: 3

Exercises in the pool will serve as an excellent addition to this complex.

With a trained oblique abdominal muscle, you will get a more contoured silhouette and raised curves. And do not be afraid to “pump up” your sides: this exercise, performed at all levels only with your own weight, will only make you slimmer.

Level 1

In the supine position, leave your left foot on the floor, and put your right foot on your left knee. The left palm is behind the head, the right palm is on the floor, as a support. In the starting position, the back of the head and shoulders are already in weight. As you exhale, twist your body diagonally so that the left elbow approaches the right knee, and the left shoulder blade rises high above the floor. While inhaling, return to the starting position. After doing all the repetitions on one side, repeat on the other.

Number of repetitions: 30-35

Number of approaches: 2 on each side

Level 2

Both feet are on the floor with both palms behind the head. Perform alternate twists in different directions, each time pulling the opposite knee to the elbow. Exhale – turn, inhale – return to the starting position. The elbows are all the time straightened in different directions, and twisting occurs mainly in the waist area.

Number of repetitions: 20-25

Number of approaches: 3

Level 3

Exercise at this level differs from the previous one only in that both legs are always on weight, and while one knee is pulled towards the elbow, the other leg is extended forward – approximately 45 degrees. In the initial position, the bent knees are fixed above the pelvis, and the body is turned symmetrically to the center.

If you want to complicate the exercise a little more, then try to perform all 20 pairs of twists without pauses in the center, that is, at a faster pace. Breathing in this case is distributed as follows: 2 twists for inhalation, 2 for exhalation.

Number of repetitions: 20-25

Number of approaches: 3

To enhance the effect, we recommend 6 methods for a flat belly.