The emphasis on the waist

Each of us with the onset of the summer at least once Yes measured his waist, hoping to see the coveted 60 cm, because according to the classical canons of beauty, the ratio between the hips and waist should be equal to 0, 7. But what if the cherished numbers still very far? Follow our exercise 3-4 times a week for 10-15 minutes, and your waistline will approach the desired parameter.



Lateral muscles


I. P.(initial position): lying on your side, rest your right hand on the floor. Left hand behind his head so that his elbow staring at the ceiling. The right leg support, left crank forward. Smooth your abs, keep your back straight. The pelvis should form a straight line and not SAG. To tilt the body forward and satelite back is impossible.




On the inhale, slowly lower the pelvis down to the level of 1-2 cm from the floor. Exhaling return to the starting position.




Do 10-15 repetitions, then do the same on the other side.




Corset muscles

s


I. P.: Sitting on the floor, shoulders down, back straight. Feet are on the floor, close to each other. Back straight and abs and obliques tight.

In both hands, take a small dumbbell and pull at chest level in front of him. Raise your right leg upwards while twisting body to the right side. Back in I. p., repeat the same with the other hand.


Do 10-15 repetitions.





Stretch


I. P.: Sitting on the floor, knees bent. Hold the right hand leg. The breath left hand rises up above the head. Take a look at it. Exhaling return to the starting position. Repeat the same thing, but on the other hand.

Source:

Women's Magazine

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