Exercises for a thin waist and a flat stomach

A rare woman does not dream of improving anything in her own figure. But if you make your feet a couple of centimeters longer can only be done by surgery, then a thin waist, slim hips and a tightened press are the result of hard training. Perform exercises better daily. If your goal is to burn excess fat, exercise for a thin waistline combine with an aerobic workout lasting at least 10 minutes. Do not forget about stretching for muscles. Several exercises performed to complete the workout will increase its effectiveness.

I must say that it is not necessary to limit the employment of traditional programs. For example, many already know that the thin waist is formed by oriental dances. When some "pas" are used, such muscles are used, which in normal gymnastics can not be worked out in any way.

The goal is a thin waist. Exercises of the basic complex

Before the beginning of the training, warm up the muscles and, as it were, open the joints. Most of the exercises for the oblique muscles of the press that are responsible for shaping the slender waist are performed in standing or lying positions. Let's start with the first option.

So, exercises for a thin waist in a starting position standing:

1) Put your feet to the width of your shoulders and spread your arms apart. Alternately, lean first to one leg, then to the other. Try to reach with your fingertips the toe.

2) Put a gym stick or body-bender on your shoulders, holding it with your hands. Carry out turns of the body with a large amplitude. Try to perform movements smoothly, so as not to injure the spine.

3) Standing straight, connect the legs. Raise the knees one at a time, while simultaneously turning the elbow in this direction. Such exercises for a thin waist can be included in an easy workout in the workplace. Then we move to the prone position and continue training. The main exercise for the waist is oblique twisting.

4) Lying on your back, bending your legs in the lap, throwing one on the other. We set our hands on the back of the head. We tear off the blades from the floor, turning the case aside. The movement should look like you are trying to elbow to the opposite knee.

5) If you want to combine exercises to reduce the abdomen and to form a waist, the load can be increased. For this, lie on your back with your hands clasped in front of you. Legs spread apart. Raise the body by tilting in the opposite direction. Try to reach with the toe of each leg.
In this exercise, the back muscles and the rectus muscle of the press are involved.

6) Raise your legs at a right angle, then bend, pulling your knees to your chest, unfold the lower part of the body, touching the hips of the floor. To complicate the exercise, do it sitting while holding the body with your hands. So you use the lower part of the press in addition.

7) Sit cross-legged in Turkish, put your hands on the back of your head, spreading your elbows. Perform smooth slopes to the sides.

8) Lying on your side, rise on your elbows and stay in this position for 30 seconds.

9) Very effective for the waist and exercise "bike", but it needs to be turned on its side, with an emphasis on the elbows.

10) Stand on your knees, lean on your hands. Then lift the elongated leg, while raising the opposite arm. Hold in this position for about 30 seconds.

11) The next exercise is called the "bar". With its help you will work not only the muscles of the waist, but also the back, the press, the hips. Instructors assure that in order to maintain a good shape, it is quite enough for a few minutes a day to "hang" in this way above the ground. The starting position looks as if you are going to perform push-ups. Rise on the elbows, leaning on the socks. The body is stretched in one line. Remain in this position for as long as possible.

12) The last exercise is the simplest of the whole complex, but it is quite effective. Walk around the room alternately on your heels and on your socks.

Do not forget that success in the fight for a slender figure depends not only on the right physical load. Combine exercises for a thin waist with rational nutrition, massage and cosmetic care. Choose for yourself those types of physical activity that you prefer. Be sure to change the complex of exercises every two months, so that the muscles better perceive the load.