Aspen waist: simple and fast

Aspen waist is the object of many women's and girls' dreams. But a thick layer of fat is the enemy of beauty. To get rid of the burden in the waist and form a beautiful figure will help daily exercise.

Before striving for the coveted universally recognized 60 centimeters, find out if they fit your body proportions. We take growth and we take away from this figure 100 centimeters. The waist volume is obtained, which corresponds to the average physique. In case you are an asthenic (lean physique), then subtract from the resulting value of 3-5 centimeters. Hypersthenics (broad bone) should also be added up to about 5 centimeters in order to obtain a volume norm.

Every woman can lose weight in the waist. The main thing is to start fighting fat deposits in the abdomen, sides and back. It is also necessary to tighten the muscular corset. Otherwise, even if the volume goes away, the waist itself will be slightly loose to the touch. Therefore, to get a beautiful bend, you must perform physical exercises. The load must be exerted on the abdominal muscles: transverse, straight, external and internal oblique. It's good to connect the back muscles. Exercise is better done daily. If there is no opportunity to do so often, then at least 3 days a week for training. In this case, if you want to achieve a good result, then do not be lazy and reduce the number of classes.

So, if you dream that you had an aspen waist, the exercises given in this complex will help you. Stand up, lift your hands up and connect your fingers, legs spread wide for good support. On inhalation, stretch upward, as if extending the spine. With an exhalation, tilt the body forward. Then, when you inhale, go up. With an exhalation, direct the pelvis forward and lean backwards, straining the muscles of the press. Caution: do not bring the sensation to the pain in the lower back. With an inspiration, go up again and alternately tilt to the right and left. Try to stay in each position for 5 - 7 seconds, so that the waist muscles feel the tension.

Aspen waist is formed for any kind of twist. Lie on your back, lift your legs and bend them in your lap, hands spread apart. Inhale, put your feet to the right of yourself on the floor. At the same time, try to keep the body as much as possible on your back. On exhalation, raise your feet again above the floor. If you inhale, curl around the waist and lower your hips to your left. Perform the exercise 22 times in each direction.

Sit down in Turkish, cross your arms over your chest. With an inspiration, turn the body completely to the right, while the thighs try not to shift from the place. With exhalation, return to the direct position. On inhalation, turn left. Make 22 twists in each direction.

Stand up, put your feet together, put your hands on your waist. Make jumps with a turn of the pelvis alternately to the right and to the left. The body remains stationary. Perform the exercise for 50 seconds.

Aspen waist requires exercises on the press. Lie on your back, put your hands behind your head, legs point upwards. With an exhalation lift the body upwards and stay on weight for 30 - 50 seconds. On inspiration, go down on your back and rest.

Do not change the position, but bend your knees. Stretch your right elbow to your left knee, rising above the floor. Then quickly change the elbow with the knee, that is, with the left elbow touch the right knee. Change positions very quickly. Exercise 2-4 minutes.

Turn over on the stomach, aspen waist is formed and due to exercises on the back. Inhale, lift arms, legs and body above the floor. Keep them at least 30 seconds in the air. With an exhalation, lie down on the floor. You can complicate the exercise if you clasp your hands behind your back in the "lock".

To form a thin waist, you need to regularly perform this set of exercises. The result will not be immediately noticeable, but do not despair. Strive for the goal and then, in a few weeks you will see noticeable results.