What to do for the waist. Aspen waist and flat stomach - dream or reality
It is unlikely in the world there is at least one woman, absolutely happy with her appearance. Even the most graceful girls with parameters ninety-sixty-ninety note excess millimeters at the waist and run headlong into the gym to fix the situation. What can I say about those whose figure is not ideal even with a stretch? They look sadly in the eyes of their tummy and the place of the supposed waist. Here only to do physical exercises, unlike the first, they are not in a hurry, preferring to look with jealous eyes of thin lucky women and refer to hundreds of reasons for their "forced" inaction.
What prevents us from doing sports?
Here you come from work all so tired, broken, hungry. The house is full of things! The dishes are washed, eat prepared, remove the cat, the children are to be restrained (it happens, on the contrary: the children are removed and the cat is handcuffed - to whom as lucky). And then the husband comes home from work, growls and wants clean socks. What exercises for a flat stomach, you say, in this endless series of everyday problems? Enough to force at night to the sofa to get - and then it's good!
And here not! If you are extremely honest with yourself, you will understand that a half-hour lesson with a hoop or a dumbbell you prefer eating pies in front of the TV for a dream to come. And the main justification for this disgrace is not even fatigue or laziness, but the thought that "it's still useless, it was thick - it's fat and I'll stay." As they say in a not very good saying: if you have pretty much gained weight, then you can once again eat up to the heap. So? Do not we ever become thinner and sexier?
Not at all. In fact, everything depends on our own motivation. As much as we do not want to assure everyone that we want to lose weight, our actions (more precisely, inaction) often talk about the opposite. In this it is difficult to admit, but for some of us it is fat, which reliably hides from the surrounding flat stomach and a thin waist, serves as a kind of protective barrier. Why make an effort to improve their appearance, if the completeness still spoil everything? Sit quietly on the couch and eat pelmeni, wincing at the sight of graceful beauties flashing on the television screen. And the exercises - would they help with such and such diseases and at such an age?
Think about this: not long ago a woman with a waist of thirty-eight centimeters hit the Guinness Book of Records. You know, at what age she achieved similar results (the parameters of her figure at the time of fixing the record - 99-38-99)? Seventy-three years old! Even if she is a well-fed, well-off American, who is not familiar with the harsh life of Russian housewives, this does not deprive her of the same hundred reasons to sit back and do nothing. Surely you are younger than this sweet lady, and stronger in terms of health (whatever one may say, but seventy-three years are sure to make themselves felt!). Of course, we will not advise such a cardinally thin waist, but we can fully explain what exercises will help you remove fat from the abdomen and waist. The main thing is to very, very much want to become slimmer and younger, and then any business to you on the shoulder!
Exercises for a thin waist
In the network, you can find a great variety of various methods for increasing muscle tone and burning fat in problem areas. We offer you two simple exercises that will create real miracles with your waist!
Side extension
- Legs at a width of thirty to forty centimeters, hands on hips, just above the knees. Bend your knees as if you were about to sit down.
- Inhale, exhale and hold your breath. Pull in the belly, stay in this position for five to six seconds, then take the original position.
- Lower your right hand so that your elbow touches your right bent knee. With the maximum amplitude, extend the left leg to the side, pulling the toe off.
- Do not tear your foot off the floor, stretch your left hand upward - as if you want to reach the invisible top (the hand remains straight and is near the head).
- Important: it is necessary to bend at the same time strictly to the side!
- Fix your position, count to eight. Take a breath, change position.
Do this exercise three times in one direction, and three times in the other.
Exercise "Airplane"
This exercise is a wonderful stretch for your sides and waist. Surely you already did this exercise before - in physical education classes or in conjunction with the TV presenter of morning exercises. It's time to remember the old, kind "airplane" and hone your waist to the right size.
- Place your feet shoulder width apart, slightly bending your knees.
- Put your palms just above your knees and hold your breath for eight seconds (take your time, count out the seconds slowly).
- As soon as you hold your breath, take the straight left leg to the side and reach out with the elbow of the left hand to the bent knee of the right leg.
- With your right hand, do a swing back. Lock the position for five seconds.
- Lean lower to touch the left forearm of your right foot.
- Fix this position for eight seconds.
Repeat this exercise three times for each leg. Do not in any way ignore the breathing rules during the exercise, otherwise the result will be far from expected.
Exercises for a flat stomach
Unfortunately, no exercise will help you get a flat, taut stomach in a week. For example, men, flaunting on the beach with cubes of their powerful torso, devote lessons in the gym for at least five hours a week. We do not need these cubes at all, but we can not just burn the "fat pad" of the abdomen for a couple of lessons, alas, it will not work. But you and I are not afraid of difficulties, right? So, let's get started!
Before starting the exercises, it is necessary to hold a warming massage of the abdomen. For these purposes, we put on the problem zone massage cream (you can anti-cellulite) and begin to treat the skin with pinching movements. This procedure is done for at least five minutes. However, if you have serious diseases of the internal digestive organs or female internal organs - be vigilant, most likely, a stomach massage is contraindicated to you! Consult in this occasion with the attending physician.
Swing the press better after exercising on the waist - so you prepare your tummy for physical exertion and avoid possible injuries. The fact is that an unprepared person should not immediately switch to strength exercises for the press, otherwise you just will not get excited the next morning, and the desire to improve will be gone.
So, lay a soft mat on the floor and make yourself comfortable. We begin the exercises:
Strengthening of the lower and upper press
- Accept the sitting position and lift your legs, bent at the knees. Pull the socks off and lock in this position, without lowering your legs to the floor.
- Bend your elbows in the arms, place your palms next to your buttocks.
- On exhalation, start slowly bending your elbows, turning the body back.
- Try to straighten your legs so that they are parallel to the floor.
Do this exercise five or six times.
Strengthening of the lateral muscles of the press
- Accept the prone position, turn to the side.
- Leaning your elbow on the floor, slowly lift the entire body until the forearm fully straightens.
- Fix this position for one minute.
- Slowly return to the starting position.
Do this exercise at least twice for each side.
Do not forget about proper nutrition when taking physical exercises. Unfortunately, another portion of pies during your favorite series will easily cross out all your efforts: you will not get a flat stomach or a thin waist. And do not limit yourself to exercise alone at home: the more active way of life you lead, the faster you will say goodbye to the hated kilograms and centimeters on your waist.
You can enroll in the pool, twist the hoop, go to the climbing wall, after all. By the way, the last way - climbing wall - perfectly removes fat on the sides and waist. Just a month climbing on the "rock" will allow you to change beyond recognition: the extra pounds and melting on your body. The main thing is to stop feeling sorry for yourself and start acting. A flat stomach and a thin waist - will add!
Perhaps, any woman dreams of a flat stomach and waist, which even a wasp could envy. The belly and waist can be called the most problematic areas of the human body, since it is on them most often appear fat deposits. Thinking about how to lose weight in the waist and abdomen, do not expect an instant "magic healing". It is not so easy to do this, but it is still possible.
Proper nutrition for a thin waist and a flat stomach
Do not know how to remove the stomach and make the waist thin? First of all, do not be lazy to adhere to the basic rules of healthy eating:
- Maximally reduce the consumption of sugar, salt, smoked products, canned food, flour and fried foods.
- The basis of your daily diet should be fruits, vegetables and cereals from whole-grain cereals. Lean on, first of all, on fiber-rich vegetables, as they normalize the work of the digestive system, cleanse the body of toxins, and relieve the feeling of hunger, while also having a low calorie content. Prepare all the porridges on the water, and from the flour products prefer bread with bran.
- Before breakfast (15 minutes), drink half a glass of warm water with lemon juice and 1 tsp. honey. Such a drink helps to activate the work of the intestines and gently awaken the body from a night's sleep.
- Breakfast must be a high-calorie and satisfying, but not voluminous. For morning meals, porridge with bran is ideal, whole-grain toasts with cheese or omelets.
- In the lunch menu, include soup, meat dish and vegetables. Do not give up garnish (mashed potatoes, rice, buckwheat), it will be enough just to reduce the portion size.
- For a mid-morning snack, eat something small and nutritious: a handful of nuts, a few pieces of prunes or dried apricots will save you from hunger and will not allow you to overeat at dinner.
- Have dinner no later than 3 hours before bedtime. For dinner, it is better to eat what is quickly digested - boiled chicken, porridge, cottage cheese, cheese, fruit.
- Eat a lot, that is often, but in small portions. Between main meals, snack nuts, dried fruits or fresh vegetables. So you provide your body with the necessary amount of nutrients and wean it from the habit of putting aside the "reserves" of fat on the stomach and sides.
- Pay attention also to what and how many you drink. Give up carbonated soft drinks, minimize the consumption of black tea and coffee. Regular non-carbonated water and green tea without sugar perfectly stimulate metabolism.
- If you want to have a flat stomach and waist, reduce the amount of alcohol consumed or completely discard it. Alcoholic drinks kindle appetite, which leads to the fact that a person ceases to control the amount of food eaten.
How to clean the stomach and make the waist thin with the help of physical exercises?
Daily performance of these 5 simple exercises will help you in just a month to lose weight in the waist and stomach by several centimeters, make the stomach flat, and the skin - more elastic:
- Stand up straight, placing your feet on the width of your shoulders, and placing your feet parallel to each other. Bend your arms in the elbows and place them behind your head, pulling them back as far as possible. On exhalation tilt the body forward so that the right elbow touches the left knee. After that, go back to the starting position and inhale. Exhale again and repeat all actions for the left elbow. First, do 10 replicates for each side, increasing the number to 30 a week.
- The starting position is feet shoulder width apart. Tighten your hands into fists, then place them at the chest level, keeping your elbows perpendicular to your torso. Carry out double sharp turns first to one, and then to the other side. Try to keep a straight posture and not tear your legs off the floor. For 20 repetitions for each side.
- The starting position, as in the previous exercise. Perform inclinations forward, alternately touching the floor with your hands. Watch your hands form a line parallel to the body, and the free hand is at the top. During the tilt, the body rotates toward the lowered arm. Repeat the exercise 20-25 times for each of the hands.
- This exercise must be performed while lying on your back. Arms bend in the elbows with the palms down, and bend the left leg in the knee, clasping her hands. After this, turn the thighs to the right side, trying to reach them to the floor. Slowly go back to the starting position and repeat the exercise for the other leg. 15 repetitions for each leg.
- For this exercise, you will need a stable support - a bed, a sofa or a low chair. Stand half a meter from the support, turning to her right side. Place the straightened right foot on it and make the maximum inclination towards the foot, touching the feet with your fingers. Similarly, lean towards the foot where you are standing. Repeat the same for the left foot. Exercise is done 10 times for each leg.
To make the exercises for the waist and abdomen as effective as possible, a week before the beginning of their exercise, try to balance your diet and increase daily physical activity by running or hiking. To swing the press in this case is not recommended, since such loads will only increase the volume of abdominal muscles, which, of course, will not make the waist thinner.4.2857142857143
If you want to become the owner of a thin waist and a flat stomach, you will have to give up some habits and replace the late supper with an easy workout. Let's see, how to make a stomach flat, and waist thin?
Do you think that in order to become the owner of a thin beautiful waist and elastic tummy, you will have to exhaust yourself for hours with excessive physical exertion, visiting the fitness club?
This is the opinion of most women and, seeing the folds of the fat, wave their hands, claiming that they do not have time to go to the fashion gym. In fact, without sports, of course, you can not do, but you will have to do a few simple exercises at home.
How to make a flat stomach: small secrets
Before starting workouts, you should definitely revise your diet. The main enemy of the thin waist is the swollen bowel. Add extra volume can ordinary air, which enters our body with food. First of all, exclude from the menu fizzy drinks and all products that promote gas generation.
Help to make a new diet can diet for weight loss belly. Pay special attention to the manner of eating: you must chew slowly, without opening your mouth wide. Keep in mind, the constant use of chewing gum, the use of alcoholic beverages and smoking have a negative effect on the state of the intestines, provoke indigestion of food and contribute to increased gas production.
If you dream of a flat stomach, you need to avoid stressful situations. Negative emotions lead to the release of the hormone cortisol and the appearance of a feeling of hunger. Most women prefer to eat experiences sweet, which is not the best way to affect the health and condition of the figure.
It is unlikely that you will be able to completely limit yourself from the influence of the outside world, but you can learn to remain calm. If you think that nerves are your weak point, take meditation practice and give relaxation ten minutes a day. Replace plain tea, herbal remedies with mint.
Exercises for a thin waist and a flat stomach
Highlight a few minutes a day for the following exercises:
1. Sit on the couch and pull your hands forward. Straining the abdominal muscles, slowly deviate back, not lifting your legs off the floor. Keep your back as flat as possible. Try to hold this position for a few seconds and return to the original position. Repeat this exercise several times before the pain in the muscles.
2. Lie on your stomach and bend your knees. Raise and lower the housing. Try to do three approaches fifteen times. After that, straighten your knees and, placing your body evenly, start lifting the body and legs at the same time. Keep your arms outstretched.
Hello, dear readers! In the article, let's talk about how to make a waist thinner and remove the stomach. We will discuss what effective physical exercises are, how to properly perform them, what nutrition should be. In addition, consider several erroneous female assumptions that concern.
We are almost always ready to make any sacrifices just to have a cool figure. But do not go to terrible experiments. There are false opinions among the people that can not help you in any way. Let's consider:
- It is impossible to lose weight in only one area. When performing exercises, fat deposits gradually leave from all parts of the body. Unfortunately, when you adjust your waistline, you will notice a reduction in breast size.
- Even if you constantly wear a corset, it will not make your waist slender. In this case, there are additional health problems. Because of it, the internal organs are constantly compressed. As a result, blood circulation worsens and has a general critical condition.
- "Hot" procedures (wraps) do not burn fats. In the process, only dehydration occurs. Plus, in addition, overheat organs in the abdomen. Within a couple of hours, the necessary level of liquid will resume again on these sites and everything will return to its places.
- Conventional twisting does not help to reduce the waist. Experts argue that such exercises have the opposite effect.
Practical exercises for a narrow waist
Exercise 1.Perform a classic bar with steps. Lay down on the floor, fix on your socks, hands are even, emphasis on the palm. Try to strain all muscles completely. Keep straight and do not bend. With your right hand, take a step to the right, then also your foot. Repeat all the left extremities in the opposite direction. Do it 20 times.
Exercise 2.Twisting with complication. Sit on the rug. Legs bend in the knees, but with your hands, squeeze, brush near the pelvis, the back is even. Raise your legs parallel to the floor, bend your arms in front of you and clasp them. Twist the case left, right (20 times).
Exercise 3.Lay down again on your back, legs bent and feet on the floor. Lock your hands in the lock behind your head. Tear off the shoulder blades from the mat and with your left hand touch the outer side of the right foot, to the starting position, with your right hand to the outside of your left foot (16 times).
Exercise 4.In the prone position, turn to the right side. The buttock will serve as a support. The arms are at an angle of 45 degrees to the body. The second - bend and put on your head. Lower limbs are positioned slightly in front of your body. You do not need to have a straight line. Raise the trunk and lean on the right arm, and the left drag to the flat, raised left leg. Return to the original position. Do 10 times for each. You can additionally complicate this exercise: raise two legs at the same time.
Exercise 5.Now stand up. His arms are bent in front of him, his legs are shoulder-width apart. The upper part of the body remains fixed, make a jump with twisting, so that only the priest and the feet turn.
Exercise 6.Standing position, hands behind the head, legs wide. Lean forward, and with your elbows, touch the knees diagonally.
Correct exercise for a flat stomach
"How to make a waist thinner and remove the stomach at home?" - a frequent question among women and girls. The main thing is that everything is real.
You will get a flat stomach if you perform the following complex:
- Stand in the bar on your elbows. Body all the strain and stand exactly for 30 - 40 seconds. Gradually increase the time.
- Lay down on the rug. Place the palms next to the body, legs not straight. Raise the pelvis so that the hips do not touch the floor. Fix in this position for 20 -25 seconds. Do 8 to 10 repetitions.
- Starting position - lie on your back, hands behind your head, scapulas torn off the floor, feet evenly parallel to the floor, keep on weight. Alternately, raise vertically straight legs.
- Do a crease. Sitting, half-bent hands rest on the floor. Legs follow the movements: the left slightly bend, the right smooth pull up. Change.
- We train the muscles of the press - exercise vacuum. It's better to be on all fours. Breathe in as much as possible, pull in the stomach to get it to the spine and hold for 30 seconds. Exhale, relax and repeat again. If you perform correctly, then you will feel a burning sensation in the abdominal cavity.
Exercises are only 40% success
To achieve good results, first of all you should reconsider your diet and choose only the right food. Therefore, use our recommendations:
- Learn how to calculate the calorie intake of food. It is necessary that in the process of training burned more than it will enter the body throughout the day. Based on the amount of food you eat, you can correctly pick up the physical loads, and soon you will see the result.
- Start eating small portions regularly every 2 to 3 hours. In no case should you refuse to eat. On the body there is no heavy load. For this reason, the metabolism is normalized.
- Remove from the diet fried foods. Prefer raw, boiled or steamed food. Vegetable oil is the most caloric. And so, you will provide yourself from the receipt of unnecessary fat.
- More fruits, vegetables and proteins are needed.
- Drink daily water norm (2 liters).
Conclusion
Need to remember:
- How to make the waist thinner and remove the stomach? First, be patient, because you will need to eat properly, and physically work. After all, beauty requires sacrifice.
- You can not starve. Only spoil your stomach. Such victims will have a bad effect on your health and you will not get any positive results.
- It is not necessary to train before the meal for 40 minutes and after for 2 hours.
- Do not forget, before the lessons the body must be warmed up. Warm up for only 5 minutes. At first to resemble a place in an easy rhythm, then make the slopes to the sides 10 times and circular movements with your hands.
See you in the next article!
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