We remove the sides and improve the waist. Video training
The wasp waist makes the female figure especially attractive. But few manage to keep a flat stomach and a thin waist without effort – deviations from the diet and a sedentary lifestyle quickly form annoying folds on the sides. This problem occurs especially often in those who are prone to the accumulation of subcutaneous fatty layer of the “apple” type, in which case the fat is deposited precisely on the waist, abdomen and sides. Do not despair – patience and regular exercise will return you a slim figure.
We remove the sides and improve the waist
Unfortunately, it is impossible to get rid of fatty deposits on the waist in one day, except perhaps to hide them with the help of shaping underwear. It is better to make some effort to make the waist thin for a long time. You can even do exercises that strengthen your oblique abdominal muscles at home. Perfectly help to get rid of the sides of the swing with straight legs (it is better to perform this exercise with weights), twisting.
Remember to stretch before starting and at the end of your workout.
Lying on your right side, extend your right hand in front of you, and place your left behind your head. Raise your head and body up to the stop and hold them in this position for a few seconds. Repeat the exercise 30 times, then turn onto your left side and raise your head and body 30 more times. From the same starting position, you can also raise both legs, keeping them straight. Complicate the exercise by raising your head and legs at the same time.
Stand straight with your feet slightly wider than your shoulders, and tilt your body to the right and left alternately. Try to hold the body at the lowest point of the incline for a few seconds, straighten slowly, without jerking. Hands can be put on the waist or raised up and clasped in the lock. Repeat tilts to each side 30 times.
A hula hoop hoop is a great tool for gaining a thin waist. Play it to your favorite music for 5-10 minutes a day, gradually increasing this time to 30-40 minutes. Try to twist not in one direction, but in both directions for the best effect.
You can buy not an ordinary hoop, but a massage or weighted hoop. This will help you get rid of the hated sides faster. However, a heavy hoop can cause bruising on the skin – wrap a tight scarf around your waist to avoid injury.
If you suffer from any kidney disease, in particular their prolapse, it is better to refuse hula hoop exercises. Constant blows of the hoop on the back in the area of the kidneys can provoke a deterioration in health
How to get a lasting result?
If you are counting on the long-term effects of exercise, you will have to take additional measures. No amount of exercise will help remove fat from the waist if you eat poorly. Reduce calorie intake.
Drink plenty of water and avoid alcohol, high caffeine drinks, soda, and packaged juices
Providing regular (at least three times a week) training and proper nutrition, you will not only regain your wasp waist. In general, your figure will become more slender, hips and legs will acquire beautiful outlines and tighten.