Exercises for the waist - an effective way to reduce its volume

At all times, a thin waist was recognized as a symbol of beauty and femininity. Times have changed, and with them the demands for a female figure, but women of all times and peoples have been striving for a thin waist. Today, scientists have proved: with its volume is associated not only aesthetic beauty but also the state of health. That's why we should not assume that a thin waist is the destiny of youth. Various exercises for the waist are able to help get rid of fat deposits, pump up muscles and have a thin waist at any age.

Currently, dieticians offer a variety of diets "for the waist," but without special exercises it is impossible to keep the waist in the right size. After all, the anatomical structure of the abdominal muscles is quite complex, and like any muscle they are able to stretch and lose tonus. Therefore, diets are needed only from getting rid of excess fat. And exercises for the press and waist will help strengthen the muscles of the abdomen and back and acquire feminine forms of the body. But it should be remembered that they are effective only after getting rid of the fatty folds on the abdomen.

Exercises for the waist, which include aerobics and fitness, are most effective, especially at the initial stage of the exercise. During training, the energy consumption of the body is increased, excess calories are burned and all the major muscles of the abdominal cavity are working . One should know that the abdominal press consists of four main muscles: transverse, straight, external oblique and internal oblique. Exercises for the waist are designed in such a way that they all work in sync with the back muscles, only in this it is possible to achieve the desired result in a short time. Another condition for their effectiveness is the regularity and quality of implementation.

Exercises for the waist should be done every day for at least 20 minutes, only in this case, after a month you will see positive changes in this area. Especially popular is a simple complex consisting of such exercises:

1. Hold a degree. To perform it, you must lie on the floor, put your hands behind your head. Then you should slowly rise, stretching your arms forward until reaching 45 ° between the waist and the floor. Similarly, you can raise your legs, forming a 45 ° angle with the floor. It should be repeated 20 times these exercises. On the waist they will act positively, strengthening the transverse muscle of the abdominal press.
2. Get off excess weight. For this exercise, use an expander, fixing it on the wall. While holding the other end with your hand, turn left and right until you feel tired and tense in the lateral muscles of the abdominal press.
3. Magic heavy book. Put a heavy book on your stomach, perform inhalations and exhalations, while using the abdominal muscles.
4. Squats without laziness. To form a waist, they are very useful, as an exercise for the press and waist, but only squat need at least 100 times a day. Feeling discomfort and fatigue, do not stop, because the pain will go along with excess kilograms.

Rotating the body in different directions also helps to strengthen the waist muscles, and it is necessary to ensure that the pelvis remains in a static position. To increase the load, you can use a gymnastic hoop, performing rotational exercises. At the waist, they exert a heavy load, forcing all abdominal muscles and back muscles to work. In addition, it will promote the development of a positive habit of keeping the stomach constantly drawn.

There are many sets of exercises that contribute to the formation of a thin waist, when performing them, you should regularly increase the load and introduce new exercises. After all, muscles can get used to certain constant loads, and the effectiveness of training can decrease.