So, to make your waist look slimmer, first, start to adhere to a balanced diet. Exclude from the diet of fast food, fat and flour. Replace the sweets with dried fruit. Eat more vegetables, fruits and greens. From drinks, choose green tea, natural juices and mineral water without gas.
As for exercise, it should be done regularly. Daily exercise, start with 10-minute workouts. It may consist of walking in place, bending the body, head rotation, shoulders, hips and wrists. To complete the warm-up complex light Jogging in place for 3 minutes.
To perform the first exercise - twisting with the rise of the head - lie on your back, bend your knees, feet put on the floor, pull your stomach. Hands can be placed behind the head, not crossing the fingers to the castle.
Time raise the shoulders and head and lock this position for 20 seconds. Hips may be perking up a bit. The load must fall on the press.
Two lower your head, shoulders and hips to the starting position and relax your abs.
To perform the second exercise is the reverse curl - lie on your back, legs also bend at the knees. Put your hands along the body with palms down, pull your stomach.
Again - tighten the press, lift the hips up so that the coccyx was in the air. Secure the pose for 10-15 seconds.
Two to return to the original position. The hips in this exercise, you should lift smoothly, without jerks accomplished. During exercise careful, how to tighten the abdominal muscles.
Getting to the third exercise - oblique crunches - the lie on the floor, right leg bend at the knee, leaving the foot on the floor. Put the foot on the leg so that the left ankle on top of right knee and left knee looked to the left. Put your hands behind your head, not joining the fingers, the belly pull.
Again - turn your head and shoulders, turning the right shoulder to the left knee. Try to touch the knee with your elbow. Fix the position for 15 seconds.
Two to get down on the floor and relax. All exercises should be performed at 7-10 times.
Advice 2: How to achieve a wasp waist
At all times a woman's figure into an hourglass shape to envy. Which only tricks nor resorted to the fairer sex! Take the fashion for corsets. Yes, they created the effect of a wasp waist. But this caused great harm to female body. All the internal organs were compressed, impaired circulation, leading at best to frequent fainting.
You will need
- gymnastic Hoop.
Begin to consume fewer calories than you expend in a day. To make the waist slim, it is necessary to remove from it all excess fat. And to achieve this only with the help of physical exercises it is impossible. Lose weight gradually. After all, if a person is hungry, his body retains calories in reserve rather than spending them.
Calculate how many calories you spend in a day. This can be done according to the formula of the Muffin-Jeera or Harris-Benedict. To reset for the week of 0.5 kg, you need to receive a day about 500 calories. To make it easier than it seems. Discard the extra chocolate, substitute sweet coffee to green tea, do not eat pastry. These tips will help you to reduce the number of calories consumed. Or refrain from a hearty dinner. Replace it with something low-calorie, for example, 100 grams of boiled chicken and a glass of tomato juice. Try to lose weight up to 1 kilogram a week.
Exercise. To make the waist slim will help ordinary walking. Practice Hiking for 20 minutes each day. You can do on a treadmill, but then the effect will be slightly worse. Because in the gym is limited access to fresh air. So, there is no oxygenation of blood.
Twist the Hoop 2-3 times a week for 10 minutes. This exercise will cause your muscles to tone and improve blood circulation.
Do the exercises for the waist. Lie on the floor near the wall and put her legs so that the shins are parallel to the floor. Hands interlock in a lock behind his head. Slightly raise your head and shoulders off the floor and lock this position for 10 seconds. To perform this exercise you need 20-30 times per workout.
Lie on the floor and clasp your hands in a lock behind his head. Ride in one direction and then the other. Perform this exercise for 3 minutes for one workout.
Do not perform crunches and sides. Especially the slopes to the side. They help to increase muscle tissue. Ie waist, these exercises will only get wider.
To reduce bulging muscles impossible. If you've done too many crunches, then do the waist "wasp" you will not succeed.
Is the advice useful?
Make regular massage of the waist and press with firming creams.