For most women, going to the gym is boring and exhausting. Many of them believe that you can safely do without training.

In fact, exercise for the waist is very important, because dieting alone will not work to get rid of excess volume. So, dear ladies, you still have to get out of the comfort environment and start exercising regularly.

What should be the ideal waist

There is simply no universal way to understand whether your waist is normal. Different methods give completely different values. Surely among your friends there are fat thin people.

Do not be surprised, for many ladies, even those who do not have extra pounds, the waist circumference is far from ideal. Let's figure out what the ideal waist should be. Pick up a regular measuring tape and measure the circumference of your waist.

If it is more than 75 cm, this is a reason to go to the gym.

Moreover, this diagnostic method does not depend on your height, if there is an excess of this indicator, then urgently take action.

Of course, the size of the waist depends on heredity and the type of figure. The ideal option is an hourglass. Such women usually do not worry about the volume of the buttocks or hips.

Because against the background of the "aspen" waist, they always look attractive. A little less lucky with the pear waist, and even less luck with the apple.

In the first type, the waist is quite thin, and fat is deposited only on the hips and buttocks. But in the “apple” the fat layer is concentrated in the waist area, it is more difficult for this type to “fight” with a swollen waist, a large tummy and thick sides.

Rules for performing exercises for a thin waist at home

In order for your waist to be normal, try to fit a set of physical exercises into your household schedule. Believe me, they will bring no less results than classes in a specialized center on an expensive simulator under the supervision of an instructor.

To train at home, you only need desire, a small space and an effective set of exercises. Ideally, you can also buy a gymnastic mat and a hoop, but this is not the main condition, it is quite possible to do without them.

When to practice?

Exercise only at times of the day that are comfortable for you. Ideally, in the morning do gymnastics and some stretching exercises. So you wake up faster, and all the muscles will tone up. And full-fledged classes can already be arranged in the evening, when the body is most ready for stress.

Execution rules:

1. Do exercises for an ideal waist every other day, so your muscles will gradually get used to the load;
2. Each movement should be measured, smooth, so do not rush, and take a minute's rest between exercises;
3. Control your breathing while exercising. It is correct to do this: on the rise - exhale, relax - inhale;
4. Control the chin, it should not be pressed against the chest. Remember, with any exercise, the neck should only be kept straight;
5. When doing a set of exercises for the abdominal muscles, be sure to watch your back, do not tear your lower back off the floor surface and do not round your back. Otherwise, you will overload the lumbar spine.

The most effective sets of exercises for a thin waist

Unfortunately, the female waist "gets better" in the first place, and according to the law of meanness, it loses weight, as usual in the last. To quickly bring the waist and stomach in order, we have selected three effective complexes for you.

Eight exercises for a perfect waist

Seven exercises against problem areas

Three exercises for a graceful waist, performed on the couch

1. Up down. Sit with your feet on the sofa in such a way that there is a small space behind you. Then bend both legs at the knees and stretch your arms forward, slightly round your back. Begin to lie back smoothly, when your back touches the surface, immediately return to the original position. If you can’t sit down smoothly, then stretch your legs first. It does not help, then lean on your hand a little;
2. Lying torso lift. Lie on the sofa with your stomach so that your hips are on the sofa, and your body hangs above the floor, that is, hangs in the air. Ask the household to hold your legs so that they do not rise during the exercise. It is better to keep in the knee area. Hands should be crossed either on the chest or behind the head. Flatten your shoulder blades, expand your shoulders. Without rounding your back, lower your torso down, chest to the floor. Now you need to raise the body, as high as possible, stretch your chin up. At the same time, the buttocks and back tense up. Perform 4 sets of six times;
3. Raise both legs while sitting. Sit on the edge of the sofa. Lower your legs to the floor, while spreading them as wide as possible. Put your hands on the edge of the seat, bend your leg at the knee and pull it towards the ribs. Immediately turn your torso towards the bent leg, slightly lean towards it with the upper half of the abdominal press. Return to the original position and do the same, but in a different direction. Do four sets in total, 10 inclinations on each leg.

Three best exercises for a wasp waist and a flat stomach

A bit of theory: the abdominal muscles consist of 4 parts, they stretch from the bottom of the chest to the lower abdomen, the muscles of our waist are the oblique abdominal muscles, which begin to work while bending in different directions and when turning right and left.

If you train these muscles regularly, then believe me, you will definitely have a thin waist and a relief tummy.

Turns in different directions, standing on the floor

This exercise will perfectly strengthen the oblique muscles of the press. Do it regularly and after a while you will see that your waist has become thinner.

Starting stance: stand up straight, legs apart shoulder-width apart. Take a stick in your hands, the length of which is 1 meter (if you don’t have one, you can use a ski or regular mop). Lower it over your head onto your neck.

Make turns in different directions, try to turn the body to the maximum in order to feel how the oblique muscles of the press are stretched. Turn less than 20 times in each direction, rest for a minute and continue the exercise without slowing down, do three sets.

The main thing is to keep your back straight during classes and look only forward (do not lower your head). All movements should be done with concentration and measured.

Raising the torso in a regular chair

All movements are aimed at strengthening the abdominal muscles, or rather its upper part. For classes, you will need a regular chair. Initial stance: sit on a chair, but not as usual, but sideways.

Feet should be hooked on any suitable surface (this can be a bed, sofa, etc.). If your arms are crossed on your chest, then the exercise will be easier to do, put them behind your head, which means complicate your task.

Lower your body back, then return to the starting position. Perform ten lifts, rest, and continue at the same pace, so 3 times. The main thing is not to lower the body too low, and try to concentrate on the abdominal muscles to feel how they "work".

Information for beginners: perform each exercise for the first month of training in 2 sets, and the next month add 1 set.

Raising both legs lying on the floor

These movements are aimed at working out the abdominal press, or rather its lower part. Starting position: lie on the floor, straighten your legs completely, arms along the body. Now lift your legs straight up (at a 90º angle), then return to the starting position.

If lifting your legs at this angle is difficult, you can bend them slightly at the knees. It is necessary to do ten lifts, then rest for a minute, and continue at the same pace, only 3 times. The main thing is not to rush, raise and lower your legs smoothly.

Does the hoop help for a thin waist and flat stomach

The gymnastic hoop is a great waist trainer. By scrolling the hoop, you train a large muscle group, do a massage, which significantly improves blood circulation, so weight loss goes at an accelerated pace. And the hoop is able to destroy fat, which is excreted through the circulatory and lymphatic systems.

True, all these miracles will begin only if you pick up the hoop correctly. Of course, the heavier it is, the higher the load will be, but you should not start classes with a metal hoop.

Out of habit, it will be difficult for you to twist it for 60 minutes, and if the “working out” of the waist with a hoop takes less than an hour, then there will simply be no changes.

Therefore, do not be wiser and take an ordinary plastic hoop, and when you get used to it, you can take an iron one.

It is better not to use newfangled hoops with spikes. We do not argue that with such an object the load will be higher, but the impact is not only on the muscle group, but also on the spine itself, which is very harmful.

In addition, such gymnastic objects injure the back, sides (bruises appear). In order not to injure yourself, instead of a heavy hoop, rotate two iron ones at the same time. Get less workload. But most importantly, try to twist the hoop correctly: do not bend your knees, work only with your body.

Exercises to avoid at home if you want a slim waist

You are deeply mistaken if you think that the more exercises you do on the abdominal muscles, the thinner your waist circumference will become. In fact, pumped up muscles will make your waist even wider than before.

To prevent this from happening, try not to swing, but to lose weight, avoiding movements with a large amplitude and increasing the number of approaches.

For example, in a set of exercises for the press, when you are on your back and you need to raise your body to your knees, we advise you only to lift your back from the surface, the entire exercise must be done 30 times in each approach, and there should be three in total.

When you take care of the muscles of the back and the lateral muscles of the abdomen, raise the torso not straight, but in turn, then to one knee, then to the other.

Nutritionists strongly recommend eliminating all sweets and fatty foods from your diet. Give sausage, sausages, fried chicken to the enemy. Instead of these products, lean on chicken white meat, dairy products, fresh cottage cheese, fish, cereals and legumes.

If the daily calorie content is replenished by 40% from foods containing protein, then the process of losing weight will go much faster. Leave the porridge in the morning, drink clean water, at least 1.5 liters per day. Coffee, sparkling water, packaged juice are not for you.

At the same time, the hatched fat cannot be removed with one meal. You have to do some exercise. But in order to bring the dream of a thin waist and flat stomach Not all exercises are suitable.

To achieve the desired effect will help regular load on different muscle groups. Working only on the press, with the tummy, you will not part.

For those who do not want to play sports at all, trainers recommend daily walks of 3 km, at a fairly fast pace. Also, with excess waist, yoga and Pilates will be useful.

All girls dream of a graceful waist and a flat stomach. Some of them have been gifted by nature, while others have to work on this problem all their lives. In many ways, the waist circumference is due to the type of figure and heredity, but this does not mean that it is impossible to achieve perfect size. You will be helped effective exercises made at home, plus proper nutrition.

A few more simple and effective exercises for a beautiful waist are in the next video.

Why do women go to the gym? Then, to be slim, to have a beautiful sexy body. Unfortunately, this is hampered by the many mistakes that women make in gym. 5 mistakes that prevent us from becoming beautiful and slim - fitness trainer Vladimir Kolobov talks about them.

Tilts to the side

Perhaps the most grandiose mistake of all that the fair sex allows. And all because the waist is allegedly reduced in this way. Indeed, this exercise helps men to make a triangular figure, but in itself it strengthens and, attention, increases, expands the waist. For a man, it is important that other muscles go as well, but you will not increase your shoulders to create a triangle, this is not feminine. Therefore, doing tilts with weights, you will never reduce your waist. Forget about them forever. See how to clean the sides and do so.

Repetition of workouts.

Often, women who come to the gym to “keep fit” simply go in circles, doing a given number of exercises on simulators, trying to load the maximum number of muscles. Can you tell me when they will rest? Even strong men change the load so that the muscles of a certain group can recover and gain strength. A constant run does not give them this. Therefore, when you come to the fitness center, choose different simulators and different types of fitness .

Fear of dumbbells.

Here I mean not only dumbbells, but any weights in general. It is impossible to get rid of muscle flabbiness without weights, because the muscles need a load. Do not think that dumbbells will make you a masculine, overgrown with muscles creature - men have been training for years, and what, all right overgrown with muscles? And they are not dumbbells, but they lift barbells with a lot of weight. Plus, working with dumbbells burns more calories. Therefore, if you want dense beautiful muscles without flabbiness, exercise with dumbbells.

Passion for cardio.

This follows already from the previous notes. You see how women run for hours on the path, practically not doing anything else. Question - why? Are you training for a marathon? I ask the girls after training - are you tired? Yes, they say. What is the point of training then? Where is the “training” itself, what did you train in the evening? The body works when the metabolism is active, when the load is multi-level, not one-sided. My opinion is 20-30 minutes per session, this is the maximum for cardio training. Check out the article star fitness- how Hollywood stars use cardio, and take an example from them.

Press exercises.

Why do men make them? That's right, to have a strong press. What about women? To reduce the waist, remove the stomach. How is it that the exercise is one, but the tasks are different? So open your eyes - ab exercises really make the abs strong, but they don't clean the stomach, they don't reduce the waist. You can have steely abdominal muscles, you can, like Jean Claude Van Damme, go up from a full hang, but the stomach will still be covered with fat, and the wrinkles at the waist will not decrease. The conclusion is that they won’t do exercises for the waist press and they won’t remove fat from the abdomen. And what will it remove? Diets for weight loss and active fitness, because fat needs to be burned. That's when they remove the fat, then everyone will see how strong and dense your press is. Therefore, I recommend that you change your workouts, twice a week, be sure to include active fitness, for example, classes on the steps and various fast dances, and one day actively exercising on simulators and with weights.

For
prepared by Regina Raitova All rights reserved

To achieve a thin waist, you need to choose the right set of exercises. If possible, it is also desirable to arm yourself with simple sports equipment - a hoop and a rope. What kind of exercises will be effective for the goal, and how to do them correctly, you can find out further.

Warm-up exercises

Any workout, even aimed at a wasp waist, should begin with a warm-up. It can consist of 2 simple exercises:

• Mill. Stand straight, spread your legs slightly wider than your shoulders, bend over: the left hand is pointing up, the right hand reaches the toe of the left foot, then the hands change. Perform the exercise in a good rhythm with a flat back, in one session - at least 20 repetitions.
• Scissors. Lie on the mat, put your hands under your waist, lift your legs and perform alternating leg crossings, while the press is as tense as possible. Do 20 reps in 3 sets.
  Over time, increase the number of repetitions and the number of visits.

Plank for a thin waist

The exercise perfectly strengthens and models the figure as a whole, affecting not only the stomach, but the back, arms and buttocks. In training, you can include different variations of the bar:

To begin with, you can try not to include a free hand, but simply to develop the plasticity of the body. Then you can do a side plank either with a raise of the arm, or with a smooth hand along the body, as if continuing the line of the body, and then also smoothly return to the place and rest.

It is necessary to perform the straps for a minute in 3 sets. Rest is necessary between approaches - breathe deeply, inhale and exhale 3 times.

The plank is the most effective exercise for slim body if you do everything right. This video guide will help you:

The hoop is an important equipment in wasp waist training

For a wasp waist, you just need to deal with a hoop. These exercises have a strengthening effect on the muscles. When you make intensive rotations of the hips to hold the gymnastic element, massage is performed on the sides and waist, which cannot but provide a favorable dynamic in the fight against extra pounds. At the same time, a hula hoop with massage wheels or a heavy hoop weighing 2-3 kg will strengthen the effect.

When training with a hoop, remember the following rules:

• Starting the workout, the legs should be placed at the level of shoulder width, while the socks are spread apart. In the future, it is necessary to reduce the distance between the legs, because the closer they are, the greater the load on the muscles;
• During rotation, it is important to breathe deeply, which will help increase the intensity of fat burning. In this case, it is desirable to ventilate the room;
• There is no need to rotate the hoop, “dangling the body”, because the muscles should be as tense as possible, but at the same time, the movements should be smooth and in a small diameter.

To lose weight in the waist, you need to do daily workouts with a hoop for 30-40 minutes. Initially, you can start with 10 minutes.

In the following video, a fitness trainer will talk about the different types of hoops, and also show you how to do rotations correctly:

Vacuum - an exercise for those who like to lie down

Vacuum is a very effective and not easy exercise, although you can perform it just lying on the couch or in bed. Its meaning is to learn to "befriend" the muscles of your abdomen and "make" them work even without twisting.

Instructions for the exercise:

• Lying on your back, draw in your stomach as much as possible, that is, so that it seems to you that it has reached the spine. Perform this action while inhaling;
• Hold your breath with the maximum tension of the abdominal muscles;
• Without “releasing” the press, exhale a little, and then again produce a “clamp”.

Perform this exercise for 3 sets of 10 minimum reps. Also do not forget about daily.

If when executing this exercise you will feel a burning sensation, then do not be afraid - this is not an ulcer or gastritis, but your muscles are ready for work and defense! Therefore, you should not stop the exercise on this.

Of course, the vacuum can be done from other positions, for example, standing. Yes, with various options exercises can be found in the video instructions:

Burpee - an exercise for a quality full body workout

What is a burpee? In simple words, this is a complex big exercise:

• Starts with a deep squat;
• Goes to the bar on outstretched arms;
• Returns to deep squat;
• A jump is made.

Jumping rope for a thin waist

Rope training should not take less than five minutes. But before you start the exercise, it is worth doing a warm-up - rotate the feet and knees. You should start training with simple jumps, which can be further complicated by jumping to the side, in the style of "Walk" and others. Full workout with a jump rope on the video:

Program for a week and a month for a beautiful waist

A weekly workout for the waist might look like this:

• To begin with, do a cardio warm-up, stretch your muscles in order to prepare them for the upcoming classes;
• Mill - an exercise of 20 swings in three sets;
• Scissors - exercise for 40 seconds with a rest in stretching, pressing your knees to your chest in 15 seconds;
• Plank - 3 sets per minute. If a minute is long, start with 30 seconds, go up to 45 seconds, then up to a minute. Rest 15 seconds, remembering to take a deep breath;
• Vacuum - 3 sets of 10 times, each time at the maximum breath we linger for 30 seconds.

Any girl who takes care of her appearance dreams of a thin “aspen” waist, but achieving this is worth some effort. Fat in the abdomen and on the sides is deposited first, so you need to constantly monitor the figure.

Of course, you can use a corset, but it greatly complicates breathing and adversely affects the general condition of the body. It is worth working hard and making every effort, doing sports complex, as shown in the photo of exercises for the waist.

See more examples here effective workouts https://fitnessadvice.ru .

Each girl has an individual physique, which is inherited, as well as a personal hormonal background. If a person has a tendency to be overweight and obese, then achieve slim figure it will be much more difficult, but it is quite real.

There are no definite boundaries and measurements for the thinness of the waist, the main thing is that it should be combined with the whole figure as a whole.

To fulfill the dream and end up with a graceful waist and hips, it is important to adhere to the following recommendations:

• exercises for a thin waist and diet should be combined at the same time;
• exercises should be combined in an active scheme for the whole body;
• you need to exclude sweets, flour products and alcoholic beverages from your diet, so the result will be more noticeable;
• a set of exercises should be aimed at burning fat, since the use of power loads will only increase the waist.

Proper exercise for the waist

It is important to know that if you just pump the press, the waist will not “leave”, since an increase in muscle volume will only expand it even more. It is better to do the press after the excess body fat is removed, or combine the exercises into a common complex.

Classes for the abdomen have a beneficial effect on the muscles of the heart, improving their work, increase the endurance of the body and improve breathing.

It is most effective to do exercises for the abdomen and waist, acting on the oblique muscles of the press. Hula hoop training and belly dancing will be quite effective.

Such workouts can be done at home on your own, but do not forget to do it regularly and efficiently. Before starting work, you need to measure your waist in order to find out your results in the future.

We must not forget that the training room should be well ventilated and meals should be two hours before training! Also, before and after exercises, a warm-up is necessary, that is, stretching the muscles.

How to get a thin waist in seven days: is it real?

Of course, you should not drastically reduce weight, as this causes significant stress to the body. But there are emergency situations when, for example, you urgently need to lose weight for a certain event.

You must strictly follow the rules:

• determine during the week fasting days: on kefir products, buckwheat porridge, or apples;
• hold on strict diet without sweet, fatty and flour products. You need to eat after 4 hours in a small portion and refuse a late dinner;
• carefully perform effective exercises to reduce the waist.

Classes should take place for at least one hour without interruption, observing the correct breathing rhythm. Here are some examples of abdominal work:

Sit on your back, hold both hands behind your head, bend both legs at the knees. Leaving the hips pressed, you need to slowly raise the body, tearing the shoulder blades off the floor. After a little delay, slowly lower to the starting position.

Lying on the floor, join your hands behind your head. Legs bent at the knees should be turned to one side and touch the floor. Similarly, do the exercise in the other direction, the back should remain in a perfectly even position.

Each exercise must be done at least 10 times in two sets, over time, the number should be gradually increased. After class, it is better to take a shower and drink freshly brewed herbal tea.

Significantly help to reduce the volume of the waist anti-cellulite wrapping, massage treatments and a special cream.

A set of the most effective exercises for a thin waist

For the greatest efficiency, a set of exercises for the waist is recommended to train at least 4 times a week, so the fat does not have time to be deposited again and the muscles constantly keep in good shape.

To begin with, it is enough to repeat the exercises for two sets each with rest breaks of one minute. Gradually, the number of repetitions should be increased to four times, and the rest should be reduced by half.

• Stand on the mat, resting your toes and palms on the floor. The back should be kept straight, and the arms should be placed shoulder-width apart. Alternately rearrange the right arm and leg forward, and then also the left limbs. Do a repeat in the opposite direction.
• Lying on the floor, bend your knees. Put your palms on your temples, lift your shoulder blades, pulling your body forward to your knees.
• Initial position: lying down, back firmly pressed to the floor, put your hands behind your head. Shoulders, tearing off the floor, simultaneously with straight legs, hold for a few seconds at a right angle. Then lower yourself parallel to the floor.
• Sit on the floor with your knees bent, hands directly behind your back. Tilt the body back, stretching the left leg forward. Returning to the starting position, repeat the process with the right leg.
• We lie down on the left side, stretch the left hand forward in front of us, and put the right hand behind the head. We lean on the left limb, raise the body simultaneously with the right leg. Further, similarly repeat the exercise on the other side.

There are many such complexes, but the above are shown best exercises for the waist.

The main thing is to correctly and safely perform, to adhere to the maximum healthy eating them and keep a regular schedule! And the result will not be long in coming!

Photo exercises for a thin waist

How to make the waist thin? Exercises for weight loss in the abdomen.

Wasp waist - what every woman dreams of. If you manage to achieve it, any other figure defects will seem like just features.

But this is not an easy task. After all, a thin waist is what a woman loses first of all after childbirth, with malnutrition, a sedentary lifestyle.

You need to not only pump up the press, but also correct your posture, work on fat deposits on the sides and strengthen the internal muscles of the abdomen.

How to make the waist thin with exercise?

Women put a lot of effort into losing weight. But often it turns out that this does not give any result. The most common mistake is to throw all your strength into training the abdominal muscles.

This is, of course, an important part of the strategy for achieving a thin waist. But not the only one. What else is worth paying attention to if abdominal exercises do not bring benefits?

1. Posture. Specifically, back muscles. Test in front of a mirror: it is worth straightening the spine and turning your shoulders, the stomach is drawn in by itself as if by magic. One of the great ways to achieve graceful posture is yoga, which, it would seem, has nothing to do with heavy loads on the press.
2. Internal abdominal muscles. Sometimes the stomach falls out not because you have a weak abs, but because the muscles do not hold the internal organs in place. It is they who create the ugly effect of a “hanging” belly.
3. Cardio training on an empty stomach. It would seem that running, cycling and jumping rope have nothing to do with a thin waist. It turns out that this is not so. When we wake up in the morning, the body has used up all the calories from food during the night. If you drink a glass of water and do cardio right now, then the body will have nowhere to take calories from, except from fat reserves. Including on the sides.

How to remove the sides at the waist and make a thin waist at home: exercises

Many girls, trying to lose weight in a week, begin to eat little and do a lot of exercise. This is mistake. The body thinks that an extreme situation has come, and begins to protect fat reserves especially zealously. Remember: losing weight is not a one-time event. Exercise should be within your power. Here are some easy examples.

1. Side leg raises. Lie on your side. Lean on your lower elbow. Start lifting your upper leg 30-40 cm. Do not lower it back to the end, let it “hang” in the air for a few seconds. Additional effect: strengthening of the hips and buttocks.



2. Side plank. The starting position is the same as in the previous exercise. From this pose, you need to lift your hips off the floor, leaning on your elbow and feet. The whole body should be in one straight line. Keep your neck extended and your chest open. Additional effect: strengthening the muscles of the hands.



3. Triangle pose. This is a static exercise that comes from yoga. Spread your legs three shoulder width apart. Spread your hands. Reach forward for one of them. Touch the foot of the same name with a brush or lean on it. Freeze in this position. Additional effect: stretching for leg muscles.

Waist hoop exercises

First you need to choose the right hoop. If you are a beginner, you need a lite version. It will not help to make a waist. But you will be prepared to move on to the next most difficult projectile.

Video: Exercises with a hoop for weight loss and a thin waist

With a massage hoop, classes become more difficult. But not because the balls located on its inner surface help to lose weight. It's just that this option is harder, and the workouts are more effective. Therefore, for weight loss, you can choose just a weighted option.

1. Simple twist. To do the most simple exercise stand with your feet together. Tighten the press, place the hoop at the waist and start the rotation.

2. Complicated torsion. It differs from the previous version in that the legs are spread shoulder-width apart. Try to perform movements so that the hoop moves around the waist from top to bottom.



3. Twisting two hoops. This exercise has a much greater effect, but requires great skill. You should move on to it after mastering the previous two.

Oxysize - exercises for the abdomen and waist

Oxysize is a special technique that combines breathing and exercise. It is somewhat reminiscent of the “breath of fire” widely used in yoga: a short intense exhalation followed by an uncontrolled breath. This breathing makes the exercises more difficult, but also more effective. It is believed that as a result of this, the body is saturated with oxygen, and it helps to burn fat.

1. Lateral slopes. Stand up straight. Stretch your arms up. Grasp the wrist of the other hand with one hand. Pull it to the side, leaning to the same side. Perform special breathing while doing this.

2. Arc on a chair. Sit on a chair. Put your hands on plant yourself. Spread your legs wide forward and put on your toes. Then lift your pelvis off the chair by arching your body. Perform a breath.
3. Twisting in a chair. Sit on a chair with your feet together. Place your left hand behind you. right hand lift and pull to the left. Help the twist by pushing with the left hand. Perform a breath cycle. Repeat symmetrically.

Sports disc for the waist: exercises

A sports disc has been a popular weight loss equipment since the days of our mothers. Exercises on it are by no means limited to basic torsion to dizziness. Some twist it not only with their feet, but also with their hands. Others work on two discs at once. Here are some example exercises.

1. Reverse twist. Get on the disc. Place a chair on both sides of you, turning them back. Rest your hands on them. Feed the legs and hips on the disk in one direction, and the torso and arms in the other. Then in a mirror version.
2. Sit on the disc, bending your knees and placing them on the floor. Swinging your feet, turn 360 degrees. Then in the opposite direction.

3. Place the disc between your palms. Strongly squeezing it, make one hand move clockwise and the other counter-clockwise. Then vice versa

Exercises for the waist in the gym: fitball

The key to a beautiful waist is the regular repetition of exercises. Therefore, many find it easier to make them at home. After all, few people have the endurance to go to the gym every day. However, there are also such enthusiasts.

Remember that the main thing is not a large number of repetitions of the exercise, but technical execution. A trainer can help you with this. With it, you will create a workout program using a fitball.

1. Slopes with the ball. Get on your knees. Take the ball in your hands and stretch them over your head. Tilt your body and arms to the right, trying to keep your hips and legs still. Then repeat on the other side.
2. Lifting the buttocks. Lie on your back. Bend your knees at a 90 degree angle. Put your shins on the ball. Tear off the buttocks from the floor, trying to bend the body into an even arc. Then return to the starting position.
3. "Bridge" on the fitball. Lie on your back on the ball. Spread your legs so that it is convenient to keep your balance. Throw your hands behind your head and lean on the floor. Try to get up on the fitball by doing the "bridge". Then return to the starting position.

How not to increase the waist by pumping the press?

Many girls are afraid that, having pumped the press, they will look like professional bodybuilders. But it is hardly possible to increase the waist circumference due to cubes. For this, for example, you need to eat a lot of protein before training. Or do a warm-up not only before, but also after exercise. In general, if you are not engaged professional sports, you are unlikely to be threatened.

« I miss a whole week of the month because of my period. I decided to take a chance and try to practice during this period. I do not undertake to advise, just tell about my experience. The discharge becomes more abundant, but the menstruation passes faster. It does not cause me any discomfort, so I continue».

« Fitball is good for moms who want to lose weight after giving birth. Convenient: during the day you do the exercises yourself, and in the evening you rock the baby on it. Mine just sleeps».

« If you use a sports disc, be prepared for the fact that the effect is only for the waist. I have a wide bone. The waist has lost weight, but the hips do not decrease in any way. I can’t pick up clothes, I’m sewing in now».

Video: 6 exercises for the waist