Every woman dreams of a perfect waist. If the indicators of its volume exceed the established norm, then there are effective ways to shape the figure of your dreams. These include a healthy diet, an active lifestyle, and most importantly, proper physical activity.
A set of very effective exercises will help to reduce the waist by 1-3 cm in a few minutes. If you exercise regularly, you will notice how the waist becomes much slimmer and the lower abdomen tightens.
Exercises for the “wasp” waist
Starting position
Stand up straight. Raise your shoulders, pull them back slightly and, lowering down, relax. Keep your back straight without leaning your body forward or backward. Raise and straighten the chest. Do not protrude the abdomen, lift the peritoneum up and pull it up a little so that you feel the muscle tension in the pubic area. Slightly lower the tailbone forward and downward, the pubic bone will go slightly upward to reduce the tension in the lower back. Pull the spine up, keep your neck straight, pointing the crown up.
Keep the front of the thighs and buttocks in tension, pull the kneecaps up. When performing, look forward, do not protrude or lower the chin, let its line lie parallel to the floor, so you will relieve tension from the back and neck. Keep your arms crossed behind your back. If you cannot cross them completely, then do so as much as possible. Connect the legs, point the socks of the feet up. You should feel the tension in all the muscles in your body.
1. Slopes for the oblique abdominal muscles
Stand in I. P. Tilt the body to the right and fix this position for 10 seconds. Bend as far as you can, it is important that the hips remain motionless, and when bending, you feel the tension in the obliques. The head should be in a straight line with the torso, without tilting or deviation in the cervical spine. Return to the starting position and repeat the exercise on the left side.
2. Slopes for the rectus muscles of the back and abdomen
Stand in I.P. Make a forward bend of the torso and fix this position for 10 seconds. The angle of inclination should not be too large. When performing a tilt, the spine remains level. You should feel the tension in the area of the rectus muscles of the back and the rectus muscles of the peritoneum. If during execution you felt the tension in the popliteal fossa zones, then the forward tilt of the body was too strong, it must be reduced.
3. Twisting to the sides
Stand in I.P. Turn the torso to the right and stay in this position for 10 seconds, make the turn as convenient for you, it can be small. Keep your hips still as you exercise. You should feel the tension in your oblique abdominal muscles. The head is in line with the body, the neck remains motionless without deviations in the spine. Return to the starting position and repeat the exercise to the left.
4. Steps forward
Stand in I.P. Take a small step forward with your right foot. Place your foot on the heel and remain in this position for 10 seconds. Feel the tension in the musculature of the right leg and rectus abdominis muscles on the same side. Return to starting position. Do this exercise on your left leg.
5. Steps back
Stand in I.P. Then take your right leg back and place your foot on your toes. Lock the position for 10 seconds. Feel the tension in the rectus abdominis muscles and the front of the thigh muscles of the right leg. If the tension is not felt, then this means that the leg is pulled back too far, you need to move it closer. Return to starting position. Then again take the same leg back, but put it on the toe a little to the side. You will feel a change in the tension of the abdominal muscles and more tension in the oblique muscles. Also, fix this position for 10 seconds and return to I.P.Repeat all movements, putting back the left leg.
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