Any woman wants to have a perfect appearance, regardless of whether she has curvaceous or has a standard figure. The fact is that thinness does not always imply the presence of a thin waist, and all men pay close attention to this part of the body. So that the ladies could create the right sizes for themselves with their own hands, and special physical exercises for the waist were developed. But here it should be borne in mind that the exercises must be done in a complex way and form not only the waist, but also a flat tummy.

Physical exercises designed for quick results

Sit on the floor and stretch your legs out in front of you. Grasp the ankle with your hands and lift it, while bending at the knee is unacceptable. We do the same with the other leg. The number of lifts for each leg is 15-20 times.
Become – feet together. We bend down without bending our knees. Such slopes must be done 20 times.
Kneeling, feet together, hands crossed behind the head. We sit on the left thigh, linger in this position for 5 seconds, then rise, we do the same movement on the right thigh. This exercise for the waist is the most effective and gives a quick effect.
If you are tired, then between the exercises you can take a short break, literally for five minutes – dance, jump, just do not lie down and do not sit still. By the way, before proceeding with such exercises, it is necessary to warm up the muscles. Remember that exercises for the waist cannot be done “on the spurt” – you can stretch the muscles and even tear the ligaments. With this complex, you can tighten your muscles in two weeks. Just do not count on too fast a result in the presence of very magnificent forms – here you will have to work hard.

Long lessons

Of course, each woman should select exercises that will help the waist individually. If in the process you feel discomfort or pain, then it is better to try another complex. For example, like this:

Starting position – lie on your side, rest your hand on your head. Now you need to raise straight legs up. From the first time, you definitely won’t be able to raise it high enough, but, believe me, in just a month of such classes, you yourself will be surprised how easy it is to complete this exercise.
Standing, raise your legs up, bent at the knees and touch your elbows with your knees. Should be done 20-40 times on each leg.
Starting position – stand straight, feet together, arms apart. And now, straining only the muscles of the waist, you should reach out with your hand to an imaginary object. Alternately in one direction and then in the other direction. At the same time, you can not bend over or take your legs off the floor.
You won’t be able to achieve an ideal figure with your desires alone – you need to perform such physical exercises for at least a month. Just do not forget to change your diet at least a little – reduce the consumption of foods that are a priori harmful to the figure. By the way, after such a charge, you should also not run to the refrigerator and there is an unthinkable amount of buns and pies. You won’t achieve anything by doing this. But to include dairy products, fruits and vegetables in the diet will be very useful.

One more thing – it will be just great if you start jogging in the morning. During such exercises, not only the tone of the whole body rises, but also the muscles of the buttocks, thighs and abdominals work – and they are inextricably linked with the muscles of the waist. You should combine exercises and add a load on the abdominal press.

Complex exercises

What activities can most transform your figure? Exercises that affect the waist are especially effective are those that are performed with a load. So take advantage of this – get small dumbbells (maximum 1 kg each) and start working. For example, you can perform all the exercises that are indicated in the first paragraph with dumbbells.

You can just tritely pump the press, or you can swing your arms with dumbbells. Thus, all the muscles of the body will be worked out, and then your figure will look proportional. Want to find out which exercises for the waist will be the most effective? Only complex! Do not neglect at least one of them, do not do one of them, because it is difficult, for the full complex you need to allocate only 30 minutes of your time and then enjoy the results. So…

Stand, place your hands on your sides. We make tilts to the side – for each 40 times. At the same time, you yourself will feel which muscles are tensed – the waist and the press.
Sit on the floor and lean on your hands behind your back (on your elbows). Raise straight legs 20 times. With this exercise, not only the abdominal muscles will work, but also the buttocks.
Sit on the floor and bend to your knees. In this case, you can hold your hands on your feet or ankles, and your legs should be straight. Ideally – touch your feet with your forehead.
Exercises that affect the waist are very difficult to perform at first – usually these muscles are not developed. Do not try to do the maximum number of swings and bends from the first day – this way you will only harm yourself. There should be moderation in everything, do everything possible and do not “force” yourself. But in just a month of regular classes, almost a miracle will happen – you will see in the mirror a clear decrease in the waist, a toned tummy and elastic buttocks: you can wear tight clothes and be embarrassed by your appearance. Only work, perseverance and patience will help you transform.

Exercises that can somehow affect the waist, make it thin and at the same time tighten other muscles of the body, should be performed every day. But this is ideal, but in fact, 3 times a week is quite enough. Classes are best done with pleasant rhythmic music, with open windows and with the right attitude. Smile more often, imagine what successes await you ahead, believe in the effectiveness of your enterprise, and then you will be transformed!

Remember what awaits you at the end of all the “torment” – compliments from others, admiring glances and self-confidence. Agree, for this it is worth making an effort and a little work on yourself.