How to achieve a narrow waist. Exercises for a thin waist at home

In different directions. Over time, the regular hula hoop can be replaced with a special one - a weighted one.
Stand straight, place your feet shoulder-width apart. Make circular movements with your body alternately in one direction and the other. Then lean forward, keeping your back straight. Your palms should touch the floor, then your left and right legs.

Now we need to strengthen the muscles of the top and center. Lie on your back, bend your knees and at the same time lift your heels off the floor. Hands should be behind your head. Raise your body 10-15 times so that your shoulders and upper part came off the floor.
Then you can stand up, placing your legs as wide as possible, bend them at the knees and, straining, sharply move your pelvis forward, returning to the starting position - relax.

The lower abdominal muscles are also important for thin waist. They are strengthened this way. You need to lie on the floor, raising your legs and head bent at the knees. Then you need to take your knees and pull them towards you. At this time, you need to make a reverse effort.
When you get used to the load, you can straighten your body, touching the floor, and then rise again in the same way.
Another problem area is the sides. They also need to be driven away excess fat. Lie on your back, removing your hands so as not to help yourself with them. Bend both legs at the knees, placing the left one on top of the right. Raise your body by turning to the right as far as possible. Then return to the starting position. Then change legs and side of the turn.

Video on the topic

Useful advice

It is better to practice in a well-ventilated area. Combine classes with running, dancing, and diet. Then the wasp waist will appear faster.

A thin waist makes the figure more graceful and balanced, attracting many admiring male glances. There are several ways to create a thin one without multiple restrictions.

The path to a thin waist: classic methods

The advantages of a thin waist are obvious. The figure looks spectacular, between the hips and chest increases, which visually makes you more attractive. A thin waist will make you feel sexy and wear beautiful, tight-fitting clothes.

Remember: you won’t be able to make your waist thinner by exhausting yourself with abdominal exercises. Main task This exercise is to strengthen muscles, so it practically does not help remove excess fat deposits. Professionals also note that if you constantly pump up your abs, your waist will become slightly wider (due to the set muscle mass).

However, you shouldn’t completely give up pumping your abs. A good muscle frame will help tighten a sagging tummy, which will visually make your figure more beautiful. The main thing is to exercise in moderation.

To get a beautiful waist, you need to get rid of the fat that hides it. To do this, review your diet a little. Give up bakery products, cookies, sweets. Carbohydrates are the main “sponsors” of deposits in the abdominal area.

Train yourself to eat and drink in small portions. When your stomach gets full, your muscles and skin automatically stretch, resulting in unsightly folds. Small portions will not only avoid this, but will also help you always be full.

Train yourself to suck in your stomach. Moreover, this should be done both when trying on an elegant dress, and while sitting at your desk. The latter position of the body contributes to the acquisition of a saggy tummy, which will prevent you from getting a beautiful waist. If you learn to control your body, you will quickly notice the desired changes in your figure.

An unconventional approach to waist reduction

An effective and unusual method for acquiring a thin waist was developed by Dr. Fukutsuji, a specialist from Japan. He believes that diets and increased sports loads negatively affect a woman’s physical and emotional health. Therefore, to obtain beautiful figure and to correct this nature of appearance, the doctor recommends working not with muscles and fat, but with the skeleton.

Fukutsuji is an expert specializing in the human skeleton. Studies have clearly shown that waist size depends on the location of the hypochondrium and pelvic bones. The wider the gap between them, the more massive the figure.

The main tool that will help make your waist more pronounced is a roller twisted from a towel. The diameter of homemade equipment should vary between 7-10 cm. The second point is that the exercise must be performed on a hard surface. For example, a massage table or floor.

Lie down and place the bolster under your back, where your ribs begin. Stretch your arms up, palms down and little fingers clasped. Spread your legs shoulder width apart (about 20-25 cm) and tilt them towards each other so that your big toes touch. You need to lie in this position for five minutes.

After completion, do not make sudden movements. Get up very slowly and carefully. According to reviews of girls who performed this exercise over the course of a month, the waist decreased by 4-6 cm.

Not all exercises for the sides and waist are useful and effective for the fairer sex.

1. If you do side bends every day using dumbbells, your waist will, on the contrary, expand, because the growth of the oblique muscles accelerates. Men will get better results from this exercise than women.

3. When turning with weight on your shoulders, compression of the intervertebral discs occurs, which can lead to spinal injury.

4. Doing only strength training, you will not reduce your waist size. It is important to include cardio training in your program that will deal with fat deposits on the sides.

5. To get maximum results, it is important to exercise every other day or two. First, you should warm up, then perform special exercises for the lateral muscles and abs, and finish with cardio exercise.

What does every girl want? A girl always wants to look attractive for her man. A thin waist has always been considered the standard of attractiveness. Therefore, the question of “fast” is relevant today.

What do we mean when we talk about a small waist?

A waist that corresponds to the difference between height and the number 100 can be considered thin. For example, if your height is 175 cm, then your waist should not be more than 75 cm. This is the simplest method of calculation. Although there are several more, we will not consider them. This option is enough to understand whether you need to think about it quickly. Diets and exercise will help.

Getting into a good habit

Train yourself to do exercises every day, and you can forget about problems with your figure. Here's an example of a few of the simplest activities that won't take much time and effort, but will give you a thin waist quickly:

1. You need to stand straight, keeping your feet wider than your shoulders. Left hand you need to bend the elbow and raise the hand to the shoulder. Place your right hand behind your head and connect it with your left in a lock. Bend to the left as much as possible and freeze for 15 seconds. Straighten up and bend in the opposite direction.

2. From the same starting position, your arms should be extended to the sides. At the same time, bend your elbows at an angle of 90 degrees. The hips remain motionless, and the body must be turned to the right and left with springing movements three times. Perform 5-6 series of turns in each direction.

3. Lie down on the floor. One leg is bent at the knee, the second is on top of it. Perform with your body, raising your right or left shoulder. Make sure that the opposite shoulder blade does not leave the floor. Perform 15 turns in each direction.

4. Lie on your side. Prop up bent arm head. Place your other hand on the floor. Begin to lift your extended legs up. Keep them together. Perform 10-15 lifts.

Exercise from Jennifer Lopez

Celebs are also thinking about how to get a thin waist quickly. And they succeed. The next exercise is from Jennifer Lopez, who recommends performing the training complex regularly. You need to sit cross-legged, with your raised hands clasped at the back of your head. Start turning your body left and right (20 times is enough).

Exercise for the lazy

The exercise is called “Vacuum”. After it, you can make sure that you have, of course, you won’t be able to achieve a result, but it will definitely appear. The movement can be performed while sitting in front of the TV or while working at the computer. You need to straighten your back and, as you exhale, draw in your stomach as much as possible. Count to 30 and relax. Perform for 5 minutes daily. The result will become noticeable within a month.

A little in conclusion

So, we told you how to get a thin waist quickly, and the effectiveness of the exercises depends on you. It is worth understanding that without regular training you will not be able to achieve anything. Yes, and unacceptable, especially if you want to get a chic figure.

The stomach is one of the most problematic areas for girls. However, you can find the perfect waist at home. All you need is some motivation free space and regular implementation of the presented complex effective exercises for a thin waist.

The best exercises for a thin waist at home

Are you wondering how to make your waist thinner and get rid of your belly fat quickly? Looking for effective complex exercises you can do at home? In this article you will find the best program workouts to do at home.
Many believe that crunches, abdominal exercises and bending are enough to reduce waist size. It should be remembered that incorrect execution technique can only increase the sides. Follow the recommendations of a professional trainer and stick to the program presented below.

Before you start training, take some time to warm up. Do side bends, jumping and running in place for 5 minutes before training.

How to make your waist thinner: a set of exercises at home

Technique:

1. Take a lying position. Use your forearms as support. The entire body should form a single straight line. Tighten your buttocks. Make sure your hips don't drop.
2. Hold the achieved position for a minute.

Exercise activates lateral muscles belly. Only your stretching can make the task easier.

Execution:

1. Lie on a flat surface with your stomach up. Lower your arms along your body. Raise your legs up to form a right angle. Hips and feet form one line.
2. Lift your buttocks. Stretch your feet upward. Legs should be straight throughout the exercise. Avoid rocking.
3. Return to the starting position. Do 2 sets of 10 reps.

Technique:

1. Lie on your back. The body and buttocks are pressed tightly to the floor. Bend your legs in knee joints. Place them near the sternum.
2. Turn your bent legs to one side. You should not touch the floor. Then return to the original position. Do the same twist for the other side. For each side, do 10 repetitions, 2 sets.

The movement engages the transverse abdominal muscles.

Execution:

1. Get on all fours. Exhale. Try to pull your stomach in as much as possible. Look only forward. Don't raise your head.
2. Stay in this position for 15 seconds. Repeat the exercise 6 more times.

All abdominal muscles are involved in the exercise.

Technique:

1. Lie on one side. Get into a plank position using your forearm and feet as support. Look only forward. Keep your back straight.
2. Stay in this position for a minute. Do 2 times with a 1 minute break.

Execution:

1. Lie flat on your back. Fix your hands behind your head.
2. Bend your knees alternately. At the same time, turn your torso first in one direction, then in the other direction. Practice for a minute. Perform 3 sets.

Press engaged. Its rotational function plays an important role. Balance and coordination are also trained. Do 15 jumps in 3 sets for each side.

Execution:

1. Stand straight, keep your hands in front of you.
2. Jump so that your feet are pressed together. As you jump, turn to one side. On your next jump, rotate your body in the other direction.

Exercise "Swimming" for a thin waist

Technique:

1. Lie on the floor with your back up. Your hips should be pressed against a flat surface. The distance between the feet should correspond to the width of the shoulders. Stretch your arms in front of you. Look ahead. Don't lift your head up.
2. Bend your elbows, placing your palms near your sternum. Retract your shoulder blades.
3. Return to the starting position. Repeat the exercise 2 sets of 15 times.

Take the issue of choosing sports equipment seriously. The hoop must weigh more than 2 kg. Exercise with a hoop can provide you with a thin waist and the loss of several extra pounds. If this is your first time doing a hoop exercise, don't overdo it. Allow your body to gradually get used to this type of exercise.

Technique:

Control tension in your abdominal area. Spin the hoop for an hour and a half. It is permissible to take only 2 breaks of 2 minutes each.

With the help of a jump rope, girls will improve their metabolism and work out their abdominal muscles. During the jump itself, turn your body to the right, then to the left. Over time, this movement will become quite simple to perform. Jump quickly, take as few pauses as possible. After a minute of continuous jumping, take a break of 20 seconds. Do 5 approaches.

Training frequency

Train so that your muscles have time to recover. Work out approximately 3 times a week. Leave 1 rest day between training days. The muscles will get used to the load gradually.

Perform the complex for a thin waist when you feel most comfortable. Usually girls prefer to warm up and stretch in the morning. This way the body gets back to work faster. Basic exercises can be repeated in the late afternoon.

How to make your waist thin quickly in a week: useful tips for doing exercises

1. Perform the exercises smoothly. Avoid sudden movements. Rest no more than a minute between sets.
2. Watch your breathing technique. Inhale as you relax. Make the effort while exhaling.
3. Don't tuck your chin to your chest. Keep your neck straight.
4. Control your posture. The lower back should not lift off the floor. Don't overload your spine.
5. Ventilate the room before each workout.
6. At the end of the session, stretch. This will help the muscles relax.
7. Lead an active lifestyle. Go for a run, do yoga, ride a bike.

What determines a thin waist?

Subtract 1 m from your height to determine what waist size will be most suitable for you.

• Heredity. People who are not predisposed to obesity achieve noticeable results in sports much faster. It’s hard for girls who have a small distance between the ribs and the pelvic bone.
• Hormonal background. The waist will be thin if estrogen is present in excess. If there is not enough female hormone in the body, the figure will look the opposite.
• Level of athletic training. The thinness of the waist depends on the amount of subcutaneous fat. Regular exercise will help you achieve a thin waist.

Diet

Eliminate simple carbohydrates from your diet. Such foods include confectionery, sugar, carbonated drinks. All of the above foods turn into fat. Choose foods that contain protein. For meat, prefer chicken breast. Eat fresh vegetables and fruits. Drink as much water as possible. Eat often, but in small portions. It is necessary to stop smoking and drinking alcoholic beverages.

How to make a thin waist and flat stomach- a question that excites the minds of many women. It is clear that one dream of a beautiful and toned figure is not enough, you need a whole range of measures to promote weight loss - diets, sports, special exercises for a thin waist and flat stomach, body wraps, supplements that stimulate metabolism and burn fat deposits. In this article we will look at everything possible ways weight loss and give some tips useful tips, recipes and exercises on how to make your waist thin, your stomach flat, and your figure graceful and toned.

With regular implementation of the entire set of measures to form a thin waist, the results become visible within a week

How to achieve a thin waist - effective methods

The main tasks that need to be completed if you want to achieve a flat stomach and thin waist:

• lose excess weight;
• break down fat deposits in problem areas of the body, get rid of cellulite;
• tighten the muscles, thereby simulating beautiful lines bodies.

Several will help with this basic rules how to make your waist thin and your figure toned:

• proper nutrition and diet;
• physical activity - special exercises for a thin waist, exercise equipment and yoga;
• cocktails, supplements, teas, drugs that stimulate metabolic processes in the body, cleansing, metabolism and fat burning;
• cosmetic procedures - massages, wraps, baths with additives, steam room, enemas.

In particular difficult situations You cannot do without radical measures - medical intervention: liposuction, mesotherapy, rib removal.

Exercises in pictures for a thin waist

Effective exercises for a thin waist

According to established legend, the most famous exercise for a thin waist and flat stomach was invented by A. Schwarzenegger, it is called “vacuum”. Simple, but very effective, the point is that as we inhale, we slowly draw in our stomach and as if we are trying to reach the spine with our navel; as we exhale, we release it, but do not weaken the abdominal muscles. The exercise can be done anywhere and anytime, even while powdering your nose. To get visible results in short term, it is recommended to perform up to 50 approaches per day, 5-10 times. To enhance the effect, you can retract/release your stomach while standing on all fours or sitting on a chair with your back straight.

Exercises for a thin waist, in the photo Mr. perfection performs a vacuum exercise

Exercises for a thin waist at home

By performing a simple set of 6 exercises daily, you will notice the first results of the workout within a week, perform quickly, to rhythmic music:

• We place our legs shoulder-width apart, feet parallel, hands on the back of our heads, and spread our elbows as far apart as possible. As we inhale, we lean forward and try to reach our right knee with our left elbow, while we exhale we straighten up, and repeat – with our right elbow to our left knee. We do 10 repetitions, every day we add the number of inclines, at the end of the week we do at least 30 times.
• Position your feet shoulder-width apart, straight back, place your palms at chest level, begin energetic turns - 2 to the left, 2 to the right, you cannot lift your feet off the floor, make 20 turns in one direction and the same number in the other.
• We lean forward, without bending our legs, with our left hand we touch the toes of our right foot, with our right hand up, and vice versa. We try to turn the body as much as possible in the direction of the tilt, bending 25 times in each direction.
• We lie on our backs, bend our arms, and place our palms on the floor. We raise our leg, bend it at the knee and try to reach the floor on the opposite side, then with the other leg, perform it 30 times, alternating legs.
• You will need a chair or sofa, stand sideways and cross your leg. We bend, try to reach the toes, straighten and bend in the other direction, trying to touch the field with our hands, perform the exercise 15 times, then cross the other leg and repeat the bends.
• In order to get a thin waist, you need to work your abdominal muscles. We lie down on the floor, hands behind our heads, legs tucked under the sofa. We begin to lift the torso forward, doing 20-40 twists.

Helpful advice: You can continue your home workout on the health disk and spin the hoop for 10 minutes.

A modern hula hoop with massage pimples and magnets will speed up the process of forming a thin waist

Yoga for a flat stomach and thin waist will help you significantly correct your figure; the video shows a lesson on how to perform the exercises correctly.

The next video shows others effective exercises for a thin waist, video instructions will help you diversify your home exercise routine.

Exercises for a thin waist in the gym

For maximum results To model a thin waist, you should add gym classes to your home workouts. Here the instructor will select the necessary set of exercises based on the characteristics of your build, physical fitness and health status.

• elliptical trainers;
• cycling – a stationary bicycle with adjustable loads;
• Roman chair – hyperextension.
• For women, special fitness programs “Flat Belly” are relevant.

To achieve a thin waist in the gym, you should exclude the following types of loads:

• classic squats with weight or belt;
• lateral hyperextension;
• bending to the side with dumbbells in hands.

A set of workouts for a flat stomach and thin waist in the gym should be selected individually

Nutrition and diets for a thin waist, special preparations

The basic rule for losing weight is to burn more calories than you consume. Therefore, an important part of the complex on how to make a thin waist at home is proper nutrition and stimulation of the body to break down fat cells. And if the average person consumes 2000 calories, then for a thin waist and flat stomach this amount should be reduced to 1000-1500 calories.

Tip: 60% of calories from the diet should be consumed before 16 hours, the remaining 40 - before 20 hours.

All diets for a thin waist are built on the same principle: we exclude fatty and starchy foods, remove foods containing carbohydrates and glucose from the diet, build a diet on protein, fiber and fat-burning foods.

Table of healthy foods for a small waist

Where to look for protein: turkey, chicken breast, veal, beans, cod, pollock, tuna, low-fat salmon, squid, shrimp, low-fat dairy products.

Sources of fiber: bran, soybeans, whole grain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.

Top foods that burn fat, improve metabolic processes and cleanse the body: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, fresh pineapple, red hot pepper.

In the morning, a diet for a flat stomach and thin waist should start with a glass clean water, it is better to brew ½ tsp. cinnamon with boiling water, wait until it cools and stir tsp. honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.

After 20-30 minutes it is useful to have breakfast oatmeal with diluted milk or water with berries. To diversify the menu, you can alternate, and in the morning of the next day eat 2 boiled eggs with a fresh tomato or cucumber. At the end of breakfast - green tea.

Oatmeal will give you energy for the whole day

Important: All products for a thin waist should be steamed or boiled, for example grilled without oil.

Stimulants for a small waist

Over the years, the body catches on itself extra pounds, salts, toxins, wastes, which are very difficult to get rid of. It is necessary to give an impetus to the body to begin to act, but before that it is necessary to be examined and receive medical advice.

To cleanse and improve metabolism: low-fat fermented milk with cinnamon, buckthorn or hay collection, coarse flaxseed flour infused with kefir, green and ginger tea, water with honey, apple cider vinegar and cinnamon. To speed up the process, you can take tea for weight loss, for example, based on hibiscus - Redslim, or an Ayurvedic preparation - Zenslim, preparations with herbal supplements - Realex, tea - flight of the swallow. You can buy it at a pharmacy or online store. All products have a relaxing effect on the intestines, so they should be taken with caution so as not to harm your health and not make a nest on the toilet.

Foods that stimulate the body's metabolic process help shape a thin waist

Good to know: In stores sports nutrition you can buy drugs - fat burners, the choice is huge, the consultant will tell you best option for you.

For wraps: best masks for a thin waist they are made on the basis of liquid honey, to which you can add:

• cinnamon;
• steamed ground coffee;
• mustard;
• red hot pepper.

The mask is applied evenly to problem areas and wrapped cling film. Keep it for 20-30 minutes, you can do housework.

Girls with thin waists who leave their reviews about losing weight say that it is good to make masks from blue clay and seaweed for an elegant and beautiful figure.

Wraps help to get rid of 20-50 mm per procedure

At home, for a thin waist, you should do a pinch massage: apply a little oil, or better yet anti-cellulite cream, and use your fingers to pinch the fat deposits, not to the point of bruising, but noticeably. Baths with salt or magnesium also help to quickly remove extra centimeters and become the owner of a thin waist.

Salon procedures for a thin waist: Charcot shower, hydro and manual massage, microcurrent, thalasso, mesotherapy - improve lymph flow and blood circulation, trigger liposis, promote elasticity and firmness of the skin.

Of course, you can wear a corset 23 hours a day, which is also very effective for a thin waist and straightens your posture, but for most people this brings physical suffering.

Thin waist, photos before and after a set of measures

We have offered several very effective remedies and procedures that will help you create a thin waist and flat stomach, remove sides and cellulite. All activities should be performed regularly, in combination, this is the only way to achieve visible results.

Do you want a thin waist, but can't find time to go to the gym? No problem, you can achieve the perfect result at home, thanks to proper exercises, nutrition and healthy image life.

Deposition excess weight in the waist area is usually considered " male type", Although modern research refute this statement. In women, fat around the waist is quite common. The main reason is large number alpha-2 receptors that block the breakdown of fats. This means that the stomach and sides are initially susceptible to the accumulation of excess weight and they are deservedly called “problem areas.”

Among the main factors that lead directly to the accumulation of fat, it is worth highlighting:

• Excess calories;
• The predominance of simple carbohydrates and unhealthy fats in the diet;
• Lack of physical activity and sedentary lifestyle;

Despite popular myth, genetics and "bone width" are minor factors. They have little effect on waist width and are easily leveled out by hard work and constant training.

What should the ideal waist be?

You shouldn’t get too hung up on the cherished parameters “90-60-90”, which were promoted by glossy magazines.

The question of an ideal waist is considered individual and depends on many factors. There are average calculation methods that allow you to determine the approximate value for each person, although they cannot be considered objective.

The first method is the simplest; to calculate the value you need to subtract 100 from your height. For example, if you are 175 cm tall, medium size the waist will be 75 cm. But, if we take into account a person with a height of 185 cm, a waist of 85 cm will be the norm for a man and an absolutely unacceptable value for a woman. It does this method biased.

The only effective option to find the optimal waist size is to take into account proportionality. On average, calculations for women should look like this:

• Chest – 92-98%;
• Waist 69-73%;
• Hips – 100%.

Substitute your measurements under percentage, taking the hips as 100%, and you can calculate what you need to strive for.

How does fascia affect waist size?

Fascia plays a much larger role than vague parameters and measurements. It is a kind of “film” that is located directly under the skin and envelops all organs and muscles. The fascia can become stiffer, making excess fat deposits around the waist appear more massive. It is for this reason that the waist size of two women with the same weight can be completely different.

What can cause fascia to lose tone and mobility? Among the main factors are:

• Sedentary lifestyle and poor posture (slouching);
• Harmful foods and frequent stress;
• Accumulation of toxins;
• Childbirth.

However, returning the fascia to its normal state is quite simple. To do this, you need to eat a healthy diet and exercise regularly. of different nature(tension, stretching, static).

Waist exercises at home

Regular training will not only tone all your muscles, but also burn enough calories to burn excess fat. Physical activity is very important, since diet alone will not be enough and even after losing weight, the skin will not be firm and elastic.

It is better to perform all exercises in small sets, devoting 10 minutes to training every day. They can also be combined into large ones and cycles, performed alternately or in a circle. In this case, you can train every other day, alternating the abdominal load with.

Bends from a standing position to the sides

Stand straight, feet slightly wider than shoulder level, hands on your waist. Next, perform alternating sideways bends to the limit. Movements should be slow and concentrated. When bending, you need to pull your body up as much as possible.

Mill

Place your feet in a wide position (depending on your stretch and fitness level), with your feet turned out at a 45-degree angle. Bend over and reach with your left hand to your right toe and vice versa - with your right hand to your left toe. Always move your free hand back; when touching your leg, it should look straight up. While bending, you need to keep your back straight.

Standing crunches with knee to elbow lift

Stand straight, feet should be close to each other. Place your hands on the back of your head so that your elbows “look” to the sides. Next, perform side crunches while simultaneously lifting your leg bent at the knee and tilting your body to the side. When your knee and elbow touch, slowly return to the starting position and continue the movement. Make movements alternately left and right or alternate approaches on each side.

Lying lateral crunches with arm abducted to heel

Take a lying position on your back, bend your knees at a right angle. Place your left hand behind your head, extend your right hand to the side perpendicular to the body. Continue at a slow pace, without bending right hand at the elbow, reach for the heel of your right foot and return to the starting position. Perform approaches alternately, on the left and right sides.

Rotations of the body while sitting with the elbow pulled back

Sit on the floor and bend your knees. The feet should be firmly planted on the floor for support. Move your body back slightly, keeping your back straight. Stretch your arms in front of you, they should look at 2 o'clock. Next, alternately move the elbow of each arm back and reach it towards the floor, turning the body. The second hand should remain in its original position (at 2 o'clock). You should try to perform the movement using the oblique abdominal muscles.

Jumping with pelvic rotation

Get into the starting position: feet shoulder-width apart, arms extended in front of you and clasped together. Next, perform alternating jumps, rotating your pelvis and feet left and right. Try to perform the movement using your abdominal and thigh muscles, keeping your body as straight as possible.

Lateral (oblique) twists

Lie on your side with your knees bent. Place one hand behind your head, extend the other in front of you or place it on your stomach (or knee). Next, try to raise your shoulder a couple of centimeters from the floor and at the same time stretch so as to bring your shoulder blade as close to your thigh as possible.

Curtsy and moving the leg to the side

Stand straight with your feet shoulder-width apart. Stretch your arms forward and lock them together. Next, move your right foot back diagonally, reaching behind your left as far as possible. Then do the same movement on the other side. The knee of the leg during abduction should be as low as possible to the floor for maximum stretching.

Remember that only through training and nutrition can you achieve a thin waist. Without diet control, even the most intense exercise will not produce results. The same applies to exhausting diets without regular exercise.

Vary the exercises, perform them with different numbers of approaches and repetitions, change the order, use small dumbbells. This will provide the muscles with a varied load and force them to adapt to it, as a result of which you can achieve the desired goal.

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