expert nutritionist, personal trainer, distinguished author of Evehealth
05-11-2018
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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.
Slim waist and flat tummy- this is exactly what those women who by nature are not given perfect figure. However, this does not mean that it is impossible to make a waist as thin as a reed at home. To do this, you just need to perform exercises for the wasp waist, aimed at burning fat deposits in the abdomen and sides, as well as strengthening the front wall abdominals so that the stomach looks taut and flat.
The set parameters of 90-60-90 make women starve and exhaust themselves with exercises in order to get even a little closer to these parameters. However, these accepted standards of beauty standards in life are extremely rare, since each body is individual and has its own parameters.
In order to calculate what waist size is ideal for you, you need to subtract 100 cm from height in cm. For example, if your height is 170 cm, then your waist should be 70 cm, but not 60 cm. you also wide bones, then the waist should be a couple of centimeters more.
There is another option for calculating the ideal waist, but it is only suitable for those women who have the same parameters of the chest and buttocks. In this case, the waist should be 70% of the volume of the chest and buttocks. For example, if the volume of the chest and priests is 100 cm, then the waist should be 70 cm. It is this ratio that will look most harmonious.
The size of the waist is also affected by internal factors, that is, your health. If you have thyroid diseases that have affected the hormonal background, then you first need to get rid of the root cause, leading to an increase in body weight and, accordingly, to an increase in waist sizes.
Therefore, do not chase the ideal. It is, of course, good that you are trying to fit your figure to the ideal, but you must create the ideal yourself. And for this you need to make a calculation according to the above schemes, so that your figure is really beautiful and harmonious.
Do not discount cosmetics. For example, a modeling cream. It will not only help to achieve the desired result, but also to maintain it. The selection of a cream must be approached very carefully, because mass production involves the use of parabens (preservatives). They are able to accumulate in the body and can provoke serious diseases and general hormonal imbalance. Cosmetologists recommend using only natural cosmetics. Such as the products of the company Mulsan Cosmetic. Only natural ingredients are used in its production. On the site mulsan.ru you can find a wide range of certified and cosmetic products that will help you always stay slim and beautiful.
What to do if you want to have a thin waist?
How to do wasp waist fast? You can do what women did about 100 years ago - wear a corset. This is a really effective and most importantly instant way to reduce waist size. However, the corset will not bring you the perfect waist, because it only visually hides your shortcomings, and does not contribute to their elimination. Moreover, a corset is dangerous to health, so you need to wear it only after consulting a doctor and not more than 1-2 hours.
There is another way to purchase. Of course, it is not fast, but it is effective and really eliminates flaws, and not just hides them from the human eye. These are ordinary and.
Yes Yes. You can’t do without a diet, because in order for the waist to become really aspen, it is necessary to remove the fat layer from the abdomen and sides, which increase its volume. The diet is selected individually, depending on age, height, weight and existing diseases.
But regardless of whether the diet is too strict or not, give up simple carbohydrates you will have to do everything, since it is they who are very quickly digested by our body and turn into fat, which then begins to hang from the sides.
Simple carbohydrates are contained in all confectionery products (cakes, pastries, chocolate, sweets, etc.), as well as in rich bakery products, pasta, sugar and soda. Therefore, if you really want to have a wasp waist, the use of these foods must be minimized, and it is best to exclude them from the diet altogether.
Why do you need a diet when you can just do exercises for thin waist? But because if you do not remove excess fat from the abdomen and sides, then it will turn into muscles, and the size of the waist will not decrease even a millimeter.
A set of exercises for the waist is aimed at giving elasticity and elasticity to the skin in this area, as well as to create a relief image of the muscles. But you cannot lose weight by doing them without a diet.
And the corset… it is better to replace it with a special slimming belt – and wear it during training. It will increase fat burning in the problem area. And then your waist will very soon become really thin - and will not seem so.
What exercises for the waist can be done at home?
In order for the waist to become an aspen, you need to influence this area as much as possible. That is, perform exercises that will allow you to make your waist thin and attractive in a short period of time.
But before you start doing these same exercises, you need to “warm up” your body. And for this, you can just actively move for 5-7 minutes (squat, run, etc.), you can also just dance, this will also warm up your muscles before classes.
Hoop for a thin waist
Everyone knows that the hula hoop is one of the most effective methods waist reduction. It was used at the beginning of the last century.
In order for the torsion of the hoop to be effective, it is necessary to choose it correctly. For these purposes, you need a heavy hula hoop (). It is this hoop that will help reduce the waist.
What kind of hoop will be (massage or just metal), you decide. But remember that when twisting the hula hoop, the abdominal press must be constantly in tension. And the torsion process should last at least 1.5 hours with two breaks no more than 2 - 3 minutes. Only with such hard work you can not only make the waist aspen, but also lose a couple of extra pounds. Fitness trainers claim that if the hoop is rotated correctly, more than 300 kcal is spent by the body in 1 hour.
In order for the torsion of the hoop to bring maximum results, it is necessary to perform exercises for a beautiful waist. That's what we'll talk about now.
It is necessary to perform exercises slowly, it is impossible to make sudden movements, since during their implementation a large load is placed on the spine. All exercises are performed 10-15 times in two sets, while the break between them should be less than one minute, otherwise the heated muscles will begin to cool down and the effectiveness of doing exercises to reduce the waist will decrease.
Exercise #1
This exercise is very simple and is aimed at burning fat deposits in the side parts of the waist - turns. To perform it, you need to stand on the floor, put your feet shoulder-width apart, and put your hands on your waist. Pay attention to your posture, it should remain straight throughout the entire exercise. So, start making maximum inclinations, first to the left side, then to the right. The lower body of the body should be in a stationary state, and the feet should not come off the floor.
Exercise #2
Accept initial position- feet shoulder-width apart, hands behind the head closed in a lock, back straight. We begin to lean forward, while trying to reach the right knee with the left elbow (we tear off the leg from the floor at the same time as leaning forward), then vice versa - with the right elbow we try to get the left knee.
Exercise #3
You will need a full box of matches to complete this exercise. Scatter them on the floor and start collecting. For one slope we raise only one match, after raising the match, we fully straighten up.
Exercise #4
This exercise is familiar to all of us from childhood - a mill. To perform it, you must take the appropriate posture - feet shoulder-width apart, top part the body is bent forward, the back is straight, the arms are lowered down. We begin to vigorously wave our hands in different directions. The exercise is performed within 1 - 2 minutes.
Exercise #5
To perform this exercise, take the following pose - spread your legs as wide as possible, and stretch your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains flat, the arms do not bend at the elbows, and the lower part of the body remains motionless.
These exercises will help you get a wasp waist in a short time. Well, if in between exercises, you will drink some water. This will improve the metabolic processes in the body, which means that the process of losing weight will be very effective.
Drinking water is recommended not only during exercise, but throughout the day. To do this, you need to drink about 2 liters of ordinary water in small portions per day.
Ecology of life. Fitness and Sports: With these exercises, you can improve your figure without going to the gym and devoting just a few minutes a day to it. At the same time, do not forget to eat a healthy and balanced diet.
With these exercises, you can improve your figure without going to the gym and devoting just a few minutes a day to it. At the same time, do not forget to eat a healthy and balanced diet.
The waist is one of the most "problematic places" of the body. If you do not follow your diet and do not adhere to the right lifestyle, fat easily accumulates here, and, accordingly, the waist loses its shape.
Since this is one of the components of our figure, it is very important to do exercises for the waist every day. Then it will remain elegant, and if we have already dialed overweight, the waist will restore its shape.
This can be achieved if healthy lifestyle life, which includes not only a balanced diet, but also regular exercise for the abdominal muscles.
Such exercises very well help to burn fat, improve the shape of the waist, increase the tone of the abdominal muscles. However, the result will also depend on the constitution of the woman. In some women, the physique is such that maintaining a waist in good condition does not require them to do much work, while others have to make great efforts for this.
If you want to make your waist more slender and ready to do the work necessary for this, the 6 exercises that we provide in this article will be very useful to you.
Exercise 1
This is one of the easiest gymnastic exercises, and it is not difficult to perform it correctly.
- Starting position - sitting, legs wide apart and extended.
- Now we tilt the torso to the right leg and try to reach the right foot with the left hand.
- We return to the starting position and do the same slope to the left leg.
- Repeat the exercise, changing sides, 15-20 times.
Exercise 2
Abdominal exercises are great for the waist, and they tone the abdominal muscles, making it look flat.
There are many exercises for the abdominals, and they are all very effective. We will give an exercise that is easy to do at home.
- Starting position - lying on your back, legs bent at the knees.
- Holding hands behind the head, we raise the torso and try to reach the left knee with the right elbow (then - vice versa).
- Keep your abdominal muscles tense during the exercise. To begin with, do three series of this exercise, in each series - 10-15 repetitions.
Exercise 3
Leg lift is another good exercise for the waist to strengthen the abdominal muscles.
- Lie face up on the mat with your back slightly elevated.
- Stretch your legs and slightly lift them off the floor, while your knees are slightly turned.
- At the same time, stretch your hands forward. This is done to maintain balance and increase resistance.
- Maintain this position for at least 30 seconds. Relax and repeat the exercise three times.
Exercise 4
This exercise is called the plank. There is no need to perform movements, you just need to maintain balance and withstand resistance. This exercise requires the tension of almost all the muscles of the body, especially the abdominal muscles.
- Lie face down on the mat and lift your body, resting on your hands and toes.
- Keep your body straight, without bending your knees and spine, and stay in this position for at least 30 seconds.
Exercise 5
This is the side bar. This exercise works directly on the waist and abdominal muscles.
- Lie on your side and, leaning on the floor with one foot and one hand, lift your body and stay in that position. The torso forms an approximately straight line with the second leg, the second arm is raised up.
- Drop your waist down as far as possible so that it is a few inches off the floor.
- Raise and lower your waist for 20 seconds, then do the same with your other arm and leg.
Exercise 6
This is an exercise for the lower back and back, it perfectly complements the previous exercises, works well on the waist and strengthens the back.
- Lie face down on the mat with your legs and arms extended as shown in the picture above.
- Staying in this position, try to raise your torso and arms. Also try to lift your legs up as far as possible.
- While doing this exercise, tighten your abdominal muscles. Try to do at least three series of this exercise, in each series - 12 repetitions. published
Join us at
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.
There is simply no universal way to understand whether your waist is normal. different ways give completely different values. Surely among your friends there are fat thin people.
Do not be surprised, many ladies who do not even have extra pounds, 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 at the "apple" body fat 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 complex into your household chores schedule. exercise. 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:
- Do exercises for an ideal waist every other day, so your muscles will gradually get used to the load;
- Each movement should be measured, smooth, so do not rush, and take a minute's rest between exercises;
- Control your breathing while exercising. It is correct to do this: on the rise - exhale, relax - inhale;
- Control the chin, it should not be pressed against the chest. Remember, with any exercise, the neck should only be kept straight;
- 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 be overloaded 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
- 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;
- 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;
- 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 body to the side 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 torso 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 foods, 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.
achieve desired effect will help regular load on different groups muscles. 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.
The pride of many women is a thin waist. Someone is given harmony by nature, and someone has to work hard to get the figure of their dreams.
We suggest you try exercises for the perfect waist. Do them regularly and you will be the envy of many. Before starting a workout, warm up well for fifteen minutes.
Exercise number 1 "Tilts"
In the starting position, the legs are shoulder-width apart, and the hands are placed on the belt.
We make a tilt to the right, while trying to stretch left hand overhead and stretch with the whole body in a given direction.
Do the same to the left side. We do twenty slopes in each direction.
Exercise number 2 "Twisting"
Starting position: lie down on the floor on your back, hands clasped behind your head.
We begin to raise our legs twenty degrees from the floor. Left leg bend, and with the right elbow we reach for it.
We reproduce the same actions with the right leg. For each leg, we do ten to fifteen twists, depending on physical fitness.
Exercise number 3 "Fold"
In the starting position, we sit on the floor. Stretch the right leg to the side, and bend the left at the knee.
We throw the left hand behind the head and stretch the whole body to the right leg.
We perform the exercise at a slow pace so that you can feel how the muscles tense up.
We do the same with the left leg. Do fifteen repetitions for each leg.
Exercise number 4 "Turns"
We sit on the floor, bend our legs slightly and stretch forward.
We clasp our hands behind the head, and spread our elbows to the sides.
We begin to slowly turn the body first in right side and then to the left.
On each side, you need to perform twenty turns.
Exercise number 5 "Swinging with legs"
Starting position: lie down on the right side, legs together, right hand 
pull forward, and wind the left behind the head.
We take a breath and raise our legs up twenty degrees, while trying to pull ourselves up to our legs with our left elbow.
We do fifteen repetitions and do the same with the other side.
Exercise number 6 "Twisting"
Starting position: sit on the floor, straighten your legs forward, place your hands behind you.
Leaning on hands, slowly raise straight legs forty-five degrees from the floor.
Raising your legs, bend them to the right side. Repeat the exercise and bend your legs now to the left side. We make ten folds in each direction.
Exercise number 7 "Stretching"
Any workout should end with stretching. We sit down on the floor, cross 
legs in front of you, a la "lotus". We interlock our hands with a lock, raising them above our heads.
Now, at a calm and unhurried pace, we begin to stretch first to the right side, then to the left.
Try with it. pull up as hard as you can.
Every woman dreams of a good figure, which primarily includes a beautiful waist. It's no secret that in the area of the sides often begins to accumulate excess weight in the form of body fat, which is not always easy to remove even with the help of diets.
Not everyone can decide to remove fat surgically. Thinking about how the sides are removed in a week, you can purchase a subscriber for exercising in the gym or fitness center, however, in order to go there, you need a good organization of your time and, of course, money.
An alternative way to fight, in the absence of the opportunity to visit sports centers, can become classes right at home. Your desire and a little time are enough to remove the sides, just without leaving the apartment.
For any girl to find 15-20 minutes daily in order to take care of her figure, the task is quite feasible. Yes, and exercises specifically for the sides in present time not a problem to find. These exercises will purposefully work in the problem area, make sure that the fat burns there. Within a week of these regular classes you will get significant results.
"Level Plank"
Starting position: standing on all fours, or take an emphasis lying down, whichever is easier and more convenient for you. The palms are located at the width of the shoulders. The basis of exercises to remove the sides is constant training and muscle tension. To begin with, you need to transfer your body weight to your hands and lean on your toes, tearing your knees off the floor.
At the same time, the body must be kept even, without bending down or up, the back, pelvis and legs form one straight line. In order for the right muscle groups to work, it is especially important that the pelvis does not rise and the stomach does not sag.
You need to stand in this position for 30 seconds, although you can start from 15-20 seconds, gradually increasing the time as the muscles strengthen. The same principle applies to the number of approaches, from two or three times at the beginning of classes, to five or six at a time, when the body becomes more enduring.
"Arc"
Starting position: lying on your side. Straightening the arm, leaning on the palm, we raise the body, while straining the stomach and buttocks. In the complex of activities that answer the question of how to quickly remove the sides on the hips, this activity occupies a special place.
It is quite complex, but effective. We keep the body straight, helping to keep balance with the second hand, straightening it up as an extension of the legs and torso. Both legs rest their feet on the floor. Time 30 seconds to complete will be enough, repeat three or four times for both sides. You need to breathe freely.
"Side Corner"
Starting position: stand on your elbows and knees. Of course, removing the sides in the gym, under the guidance of a trainer, seems more effective and simple, but at home it is also quite easy to do. So, we strain, pulling in the stomach, and set aside one of the legs to the side.
Then raise the retracted leg as far as possible up, without straightening it to the end, creating tension in the thigh. We fix the position for ten seconds, then you need to return to the starting position and repeat the same for the other leg. Do five to ten times on each side, depending on how you feel.
"Twisting left and right"
Starting position: lie on your back, hands palms on the floor to the sides. Bend your knees, lift your hips up, and place your shins parallel to the floor. Tighten your abdominal muscles and, without changing the position of your lower back relative to the floor, lower your knees as far as possible to the left.
Without lifting your back from the floor, fix the position of your legs for a few seconds, and then return to the starting position. Repeat the exercise to the right and so on five times in both directions.
"Bridge on the shoulder blades"
Starting position: lie on your back, stretch your arms along the body, legs together and extended.
Starting, we bend the legs at the knees and pull the feet under them, then raise the pelvis, leaning on the shoulders, forming a bridge with a straight line from the knees to the shoulder blades.
The buttocks and abdomen are tense. The time of the exercise is gradually brought up to 30 seconds, starting from 15-20 seconds, repeating after a short break up to six or eight times.
"Tilts to the side"
Starting position: stand in a position - feet shoulder-width apart or slightly wider. Hands on the belt, although you can experiment, and raise your hands, for example, up. We start tilting to the right and left, without changing the position of the hips. Repeat three times for eight or ten slopes.
"Archer"
Starting position: standing, feet shoulder-width apart, arms lowered along the body. This exercise helps to solve the question of how to quickly remove the ears from the sides. Taking a step forward with the right foot, at the same time we raise the right hand above the head, bending at the elbow and moving it behind the head, we raise the left hand in front of us.
After that, turn the torso to the left back, keeping the feet on the floor and fixing the hips, buttocks, continue with the left leg and turn to the left side. Exercise should be done from five times for beginners and up to ten for stronger organisms.
By the way, the “archer” exercise not only helps to get rid of such a problem as ears on the hips, it also makes the muscles and ligaments elastic, strengthens the joints and improves coordination.
"Twisting"
Starting position: Sit on a chair with a back, feet on the floor, feet pressed, and hands on your knees. Slowly turning to the left, we raise our hands, and at the end of the turn we put them on the back of the chair.
Hold the position for a few seconds and then return to the starting position. We make sure that during the lesson the buttocks and feet do not change position and do not come off the surfaces. We repeat the same movements in the opposite direction. Start with five repetitions in each direction, gradually doubling the amount.
