What exercises for the waist can be done at home?
In order for the waist to become an aspen, you need to influence this area as much as possible. That is, perform exercises that will allow you to make your waist thin and attractive in a short period of time. But before you start doing these same exercises, you need to “warm up” your body. And for this, you can just actively move for 5-7 minutes (squat, run, etc.), you can also just dance, this will also warm up your muscles before classes.
Hoop for a thin waist
Everyone knows that torsion hoop (hula hoop) is one of the most effective methods to reduce waist. It was used at the beginning of the last century. In order for the torsion of the hoop to be effective, it is necessary to choose it correctly. For these purposes, you need a heavy hula hoop (more than 2 kg). It is this hoop that will help reduce the waist. What kind of hoop will be (massage or just metal) is up to you. But remember that when twisting the hula hoop, the abdominal press must be constantly in tension. And the torsion process should last at least 1.5 hours with two breaks no more than 2 – 3 minutes. Only with such hard work you can not only make the waist aspen, but also lose a couple of extra pounds. Fitness trainers claim that if the hoop is rotated correctly, more than 300 kcal is spent by the body in 1 hour.
Exercises for a thin wasp waist
In order for the torsion of the hoop to bring maximum results, it is necessary to perform exercises for a beautiful waist. We’ll talk about them now. Exercises must be performed slowly, it is impossible to make sudden movements, since when they are performed, a large load is placed on the spine. All exercises are performed 10-15 times in two sets, while the break between them should be less than one minute, otherwise the warmed-up muscles will begin to cool down and the effectiveness of doing exercises to reduce the waist will decrease. Exercise number 1 This exercise is very simple and is aimed at burning fat deposits in the lateral parts of the waist – turns. To perform it, you need to stand on the floor, put your feet shoulder-width apart, and put your hands on your waist. Pay close attention to your posture, it should remain straight throughout the execution exercises. So, start making maximum inclinations, first to the left side, then to the right. The lower body of the body should be in a stationary state, and the feet should not come off the floor. Exercise No. 2 We accept the starting position – legs shoulder-width apart, hands behind the head closed in a lock, back straight. We begin to lean forward, while trying to reach the right knee with the left elbow (we tear off the leg from the floor at the same time as leaning forward), then vice versa – with the right elbow we try to get the left knee. Exercise No. 3 To complete this exercise, you will need a full box of matches. Scatter them on the floor and start collecting. For one tilt, we raise only one match, after raising the match, we fully straighten up. Exercise No. 4 This exercise is familiar to all of us from childhood – a mill. To perform it, it is necessary to take the appropriate posture – legs shoulder-width apart, the upper body is bent forward, the back is straight, the arms are lowered down. We begin to vigorously wave our hands in different directions. The exercise is performed for 1 – 2 minutes. Exercise No. 5 To perform this exercise, take the following position – spread your legs as wide as possible, and stretch your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains flat, the arms do not bend at the elbows, and the lower part of the body remains motionless.
These exercises will help you get a wasp waist in a short time. Well, if in between exercises, you will drink some water. This will improve the metabolic processes in the body, which means that the process of losing weight will be very effective.
Drinking water is recommended not only during exercise, but throughout the day. To do this, you need to drink about 2 liters of ordinary water in small portions per day. But as for food, meals should be taken 1 to 2 hours before exercise, and after training you can’t eat for 2 to 3 hours. This is the only way you can lose weight and reduce waist parameters.