Of course, not all waist from nature so good that shape similar to an hourglass. However, special exercises will help to make the center of the body more attractive.
Note that the exercises at the waist is very important proper breathing. Abdominal muscles that make the waist, and participate in the process of inhalation and exhalation. So their contraction and relaxation should be coordinated with the breath work, otherwise the movement will not work or will be unnatural and useless for our purpose.
In addition, the appearance of the waist very much reflects the state of the stomach and intestines. If any products (eg, milk or peas) you have discomfort in the gut, most likely, the stomach will be blown up and what kind of waistline! In addition, some diseases of the gastrointestinal tract cause mild swelling of the soft tissues of the abdomen. Therefore, do not suffer pain in the stomach, and treat it. And then go to our exercise program.
Side crunches
Get on your back. Bend your knees and place your feet on the floor, his hands lying along the body. Lower your chin on your chest and exhale lift the body, turning it left and right. When turning left the right hand touches the left knee, when turning right, the left hand touches the right knee. The free hand is not lean. Make 20 times (10 in each direction).
Circles leg
Turn on your left side. Left hand pull out in front of him, slightly bend the right elbow and lean on the floor. Legs lie on top of each other, on the same line with the torso, stomach. Lean forward, leaning on the right arm. Legs can be slightly bent at the knee, with the knee of the left (lower) leg almost touches the floor. Stomach strain. The upper leg describe in the air circles clockwise. At the bottom try not to cross it, and carry on with the other leg. Don't bring a leg, and make smooth, controlled movement. Do 10 times, over on the other side and repeat with the other leg.
Lifting legs
Take the same position as for the previous exercise. Now as you exhale, raise your left leg as high as possible. During this stay strictly on the side, although this movement you really want to fall back or forward. Leg tense, toe stretches. On the inhale leg calm lower. Don't do jerks and Mach, the movement must be smooth and strong. Do 10 times, over on the other side and repeat.
The semicircle
Take the same position as for the previous exercise (on the left side, bend forward). On the exhale lift your left leg straight and inhale its lower, toe touching the floor alternately behind and in front lying right leg. The right foot is describes as the semi-circle. Stomach and tense, you can slightly move the body. Do 15 times, over on the other side and repeat.
Triangle
Get on your knees, hands on waist, back straight, shoulders straight, and stomach. Relying on the right knee, extend your left leg to the side and lay on the toe. On the exhale bend sideways to the left (wide) leg. Look ahead, the housing does not rotate, only lean. Make 15 times and change legs and repeat.
Circle
Take the same position as for the previous exercise. Tighten your stomach and do not stoop during the entire exercise. It consists of four movements.
- Sit on the heels, prognum the waist forward.
- Slide the pelvis to the right as far as possible, lifting heels.
- Lift your pelvis straight up as high as possible.
- Pull the pelvis deep left, for this purpose it should just be omitted.
And again sit on the heels. Next round start, pushing the pelvis to the left. Do 12 laps 6 in each direction.
Jamming
Sit on the floor, leg pull front, knees slightly bent. Hands behind your head, look ahead, not lowering the chin and not slouching. On the exhale bend forward while straightening the right arm and trying to touch her left sock. The housing should also expands to the left. If you yearn to toe very hard, reach out to the shins. The main thing - do not stoop and do not round your back during the entire exercise! Then do the same thing, but reach out with the left hand to the right toe. Repeat 20 times, 10 times in each direction.
Curl sitting
Sit on the floor, place your hands behind and slightly to the side, lean on them. Straighten your legs in front of him and relax them. Prices in the floor, arms and buttocks. On the exhale right leg "wrap" on top left, slightly bending the knee and sending him by the left leg slightly down. While the thigh of the right leg, of course, comes off the floor, buttock lifts off after her. Case it is desirable to keep still. Return the leg to its original position and do the same thing to the other side (left leg over right). Repeat 20 times, 10 times on each side.
The health indicator
At the waist you can see, if you threaten a heart attack, stroke and other cardiovascular diseases. Measure your waist and divide it into growth. If you get a factor of 0, 6 or less, you are safe! If more, then it's time to lose weight: your heart is already struggling to keep pace with the size of your body.
Source:
Arguments and facts
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