Contents
- Volgograd, how to lose weight quickly, exercises for a flat abdomen, exercises for elastic breasts, exercises for a narrow waist
- For a flat tummy and narrow waist
- 3. Exercise “Reverse twisting”
- 4. Exercise “Diagonal twists”
- 1. Exercise “Push-ups from the knees”
- 3. Exercise “Press dumbbells in front of you”
Volgograd, how to lose weight quickly, exercises for a flat abdomen, exercises for elastic breasts, exercises for a narrow waist
Oh, how you want to make your friends envy with your ideal forms on New Year’s Eve. A few exercises you can do at home will make your waist slim, your stomach flat, and your chest beautiful. There is a whole month in stock, we start immediately. We do the exercises under the guidance of the master of sports, a certified gym instructor of one of the Volgograd fitness clubs, Oksana Korobkova.
For a flat tummy and narrow waist
Initial position (hereinafter I.P.) – we lie down on the floor with support not on the forearm and on the toes of the legs. We hold ourselves in this horizontal position for 30 seconds, gradually bringing the holding time to 1 minute.
What’s the use of it
This exercise strengthens the core muscles and makes your waist narrower. The rectus, oblique and transverse abdominal muscles, the back extensor muscles, work.
I.P. We lie down with support on one forearm, cross our legs and keep them in line. We raise our free hand up perpendicular to the body, then we put it under the body. We repeat 10 times. Then do the same with the other hand. Gradually increase the load to 20 reps.
What’s the use of it
Exercise also strengthens the corset muscles, making the tummy smaller and the waist narrower. The emphasis is on the oblique abdominal muscles.
3. Exercise “Reverse twisting”
I.P. Lying on your back, raise your legs straight up, the angle between the legs and the floor, the legs and the body is strictly straight! Hands along the body, as we exhale, we tear the pelvis off the floor and stretch our legs up. 20 reps.
What’s the use of it
The rectus abdominis muscle works, with an emphasis on the lower press. Excess belly fat is burned, and we become slimmer!
4. Exercise “Diagonal twists”
I.P. Lying on your back, one leg bent – on the floor, the second straight is raised up, hands behind the head. On exhalation, we tear off the shoulder blades and stretch our right hand to the left leg, then vice versa. We do 15 times on each side.
What’s the use of it
The abs and oblique abdominal muscles work, which again helps the waist to shrink in size.
I.P. Lying on your back, hands behind your head, shoulder blades raised. We make alternately swinging legs with a small amplitude. Keep your legs straight!
What’s the use of it
The entire rectus abdominis muscle works. Fat is actively burned, and the soft tummy gradually turns into elastic.
1. Exercise “Push-ups from the knees”
I.P. We get down on all fours and stand, leaning on our hands and knees. We strain the press. Put your arms wider than your shoulders! The back is in a flat bar position. We begin to do push-ups – we bend our arms to a right angle. Repeat 10 times.
I.P. Lying on your back, in the hands of dumbbells weighing 2 kilograms, arms are divorced, elbows rest on the floor. There is an obtuse angle between the elbow and the forearm. As you exhale, we bring our hands together at chest level. Repeat 15 times.
3. Exercise “Press dumbbells in front of you”
I.P. Lying on your back, in the hands of dumbbells weighing 2 kilograms, arms at shoulder level, legs bent. We rest our elbows on the floor. As you exhale, we press, bringing our arms together at chest level, then raise them to shoulder level. Repeat 15 times.
Keep in mind! You need to do the exercises every day, about an hour and a half after eating. It is advisable not to eat tightly after training. But it is quite possible to afford to eat an apple, low-fat cottage cheese or kefir. And remember, in the pursuit of a slim figure, 90% of success belongs to nutrition. And it’s not about a diet, but about a properly selected diet. If this is difficult for you, try to give up at least flour and sweets first. And you will see how this, combined with exercise, will help your body begin to take on new beautiful forms!