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Exercises for a slender waist will help you shape your stomach and get rid of your sides. It is enough to regularly do 3 simple exercises to make the waist narrower and the whole figure optically slender.

Contents:

  1. Exercises for a slender waist
  2. Exercises for a slender waist - 3 effective exercises
  3. Best Waist Exercise? Russian twist!
  4. Exercises for a slender waist - equipment for exercises
  5. Exercises for a slim waist - training plan

Waist exerciseseliminate unnecessary fat deposited on the "sides" and shape a nice indentation. While your waistline is largely dependent on your body build and genes, that doesn't mean you can't improve it.

Exercises for a slender waist

The appearance of the waist is positively influenced by hip circulation, hula-hoop twisting, torsion, exercises for oblique abdominal muscles (so-called crunches, but done "diagonally"). The latter, however, should not be exaggerated, because if they are performed incorrectly, they can enlarge the muscles and widen the waist. Dancing is also used to model the indentation - look at the silhouettes of professional dancers. Especially great are Latin American dances, based on sensual hip and body movements, such as rumba, salsa, cha-cha, samba. Bollywood dance also gives excellent results. So maybe it's worth signing up for a course?

Exercises for a slender waist - 3 effective exercises

If you want to shape your waist at home, all you need to do is do the exercises regularly (3 times a week):

1. Beautiful Waist Exercises: Jumping (Twists)

Stand on slightly bent legs, arms bent elbows. Jumping up, twist your legs and hips to one side and your torso the other. Do 20 repetitions on 3-4 sets.

2. Exercises for a beautiful waist: bending to the side

While standing cross-legged (or spreading out), place your right hand on your hip and raise your left hand above your head. Make 30 bends to the right and then 30 to the left. Perform 3-4 series.

3. Exercises for a Beautiful Waist: Moving Legs

Lie on your back, fold your arms around the nape of your neck, lift your bent legs. Slowly move your legs to the right, bringing your knees closer to the floor, while simultaneously lifting your head and pointing your head to the left. Change side. Do 10 repetitions on 3-4 sets.

Best Waist Exercise? Russian twist!

Russian twist is not an easy exercise, but it definitely gives the best results. How to do them?

Sit straight on the floor. Firmly tense your abdominal muscles and tilt your torso slightly backwards. Raise your legs off the ground and bend your knees at right angles (so that your calves are parallel to the ground). This is your starting position.

Now turn your torso and touch the floor next to you with both hands. Then twist the waist the other way and touch the ground again. Don't lower your legs! Take turns practicing. To make it more difficult, you can hold a weight, a water bottle or a medicine ball in your hands.

Start with a total of 10 turns, but increase the number of repetitions by 2 from workout to workout.

Also read:

  • Przysiady - how to do squats correctly?
  • Plank - how to properly make a board?
  • 10 Effective Exercises You Can Do Lying Down

Watch the video Tabata training, thanks to which you will shape your waist!

Fit Mom trainer Ania Dziedzic shows an 18-minute tabata workout focused on the abdomen. It includes exercises for the oblique abdominals, which are responsible for a slim waist. Do training 2-3 times a week and you will notice the results immediately!

Turn on the video and start exercising now!

Exercises for a slender waist - equipment for exercises

The following devices are perfect for waist exercises: hula-hoop and twister. In the case of the plastic rim, we make large circles with the hips, while the twister training consists of twisting the hips once to the left and then to the right. Both types of effort lead to the strengthening of the oblique abdominal muscles and the reshaping of the waist.

Worth knowing

Two arguments for a narrow waist: 0.7 and 0.8

Take a tape measure and measure your waist and hip circumference. Divide the first by the second. The result is slightly different from the ideal 0.7? It's time to pay attention to the deck.

First of all, because a proportional figure, more precisely a narrow waist and wide hips, is a guarantee of success for the opposite sex. Research shows that men, when looking for a partner, evaluate her fertility based on the waist and hips. The ideal ratio of their circumferences is 0.7. The second argument concerns he alth. According to the WHR index (used to determine the distribution of adipose tissue and the type of obesity), if a woman's waist-to-hip ratio is above 0.8, it means that adipose tissue accumulates in the abdominal area. And this increases the risk of, among other things cardiovascular diseases and type 2 diabetes.

Exercises for a slim waist - training plan

In order to slim your waistline, you need to combine exercise with endurance training (long-term and medium intensity), which allows you to burn unnecessary fat. So, for example, after walking, jogging or riding a bicycle (or stationary bike), do waist exercises. The entire training should last 40-50 minutes, of which about 15 should be spent on modeling the waist. Why is it so important?

The body starts to burn fat 20-30 minutes after starting exercise. In addition, long-term endurance training does not excessively develop muscles, but firms them, which means they become fitter and therefore burn more energy (from body fat), so you lose weight. Therefore, by exercising regularly (at least 3 times a week) in this way, you have a chance to reduce your waist circumference by a few centimeters!

However, in order for the exercises to bring the expected results, you also need to modify your diet - give up fast food, fatty meats and sweets. The menu should consist of vegetables and fruits, whole grain cereal products, lean meat, fish and dairy products, and vegetable fats.

"Zdrowie" monthly

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