Reading time: 25 min
A thin waist has always been a sign of femininity and beautiful figure. Many representatives of the fair sex strive for smooth curves and a graceful transition from chest to hips.
In this article we will answer the most popular questions about this female problem area. How can you reduce your waist and what to do if your waist does not shrink? What waist exercises can you do and what can’t you do? We will also offer you an effective set of exercises for burning fat, reducing your waist and eliminating your sides.
The whole truth about how to reduce your waist
The waist is one of the most problem areas bodies for girls, where fat accumulates very easily and volume increases. At the same time, the waist and sides area is one of those very areas of the body that It is very difficult to correct and cannot simply be “pumped up” with numerous exercises. Moreover, there is an opinion that it is better not to play sports at all and avoid strength exercises, so as not to make the waist “square”.
As weight increases, the waist is often one of the first to begin to “float”; the sides and so-called “ears” appear. Of course, there are girls who maintain their waist even when they gain weight. Usually these are the owners of the figure "pears" and " hourglass" (or magic photoshop):
But most often, with an increase in the percentage of body fat, the waist greatly increases in volume, and beautiful curves disappear:
Therefore, the first rule for those who want to receive narrow waist- This decrease total percentage fat in the body. How to do this? Very simple. Start eating a balanced diet, reduce the amount of fast carbohydrates and fast food, increase activity and physical activity. In other words, force the body to burn fat rather than store it.
But how can you make your body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain “problem” area. Whatever exercises you do, prepare for your entire body to lose weight. Fat will melt gradually in all areas of your body, somewhere slower, somewhere faster. It is almost impossible to force the body to reduce specifically the waist area.
So, how to reduce your waist and remove your sides:
- Eat in a calorie deficit and stick to it proper nutrition so that the body begins to break down fat.
- Perform cardio exercises to speed up fat burning.
- Do core exercises ( muscle corset) to tighten muscles and model beautiful lines bodies.
But for most people, this approach to waist reduction may seem too commonplace. Especially when the Internet is replete with such convenient tips as: “magic waist corset – just wear it and lose weight”, « special diet for the waist for 10 days”, “twist the hula hoop for 5 minutes a day, and in a week you will reduce your waist by 10 cm”. But we will immediately stipulate There are no magic methods or magic exercises for the waist. Most of the methods that are offered on the Internet are absolutely useless in reducing the waist and eliminating the sides.
According to an online survey by Cosmo.ru, most girls would like to tone their thigh muscles, tighten their buttocks and reduce their waist. Nothing could be simpler. Do these problem area exercises three times a week and your problem areas will turn into problem-free ones!
PROBLEM AREA 1: Waist
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Starting position: lying on your back, feet shoulder-width apart. Only by tensing your abdominal muscles, lift your shoulders off the floor and left leg(toe pulled out). The left hand is behind the head, the right hand is raised up.
To the account ONCE: Bend your left leg at the knee and pull it towards your stomach. At the same time, with your right hand, reach outside left thigh.
On the count of TWO
Repeat 30 times in each direction.
HALF-PLANK
Starting position: lying on your left side. Legs are bent at the knees, the right leg is brought forward. Place your right palm on the floor (your fingertips point toward your chest), and support your head with your left hand.
To the account ONCE: Rise up using your right arm: torso and left hand must come off the floor. At the same time, place your right leg on top of your left. Stay in this position for a few seconds.
On the count of TWO: come back to starting position.
Do 30 repetitions in each direction.
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PROBLEM AREA 2: Hips
We are working on back surface hips
Starting position: standing on all fours, feet together, resting on your palms. Lift your right knee off the floor.
To the account ONCE: Stretch your right leg back, foot turned to the side, toes pointed out. Stay in this position for a few seconds.
On the count of TWO: Return to starting position. Repeat 30 times on each leg.
Working on the inner thigh
Starting position: standing on all fours, resting on your palms. The right palm lies on top of the left. Shift your body weight to your left leg and arm.
To the account ONCE: Raise your right leg so that it is parallel to the floor. Bend it slightly at the knee and move it to the side. Right hand up.
On the count of TWO: return to IP.
Do 30 reps on each leg..
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PROBLEM AREA 3: Buttocks
Bow and arrows
IP: lying on your stomach, spread your legs shoulder-width apart, bend your knees. Grab your feet with your hands. Important: the chest is lifted off the floor.
To the account ONCE: straighten your left leg and fix it a few centimeters from the floor. Stay in this position for a few seconds.
On the count of TWO: Return to starting position. This is one repetition.
Do 30 on each side.
WE LOAD THE BUTTOCKS
IP: lying down, this is a slightly modified plank position. Legs are spread shoulder-width apart, resting on the elbows. The right knee and toe of the left foot are on the floor.
To the account ONCE: bend your left leg too and lift it 9-15 cm from the floor, toes extended. Stay in this position for a few seconds.
On the count of TWO: Return to starting position.
Repeat 30 times. Now on the other foot
Tatyana Rogatina is one of the trainers who skillfully combine already known exercises and come up with their own in order to get the most effective complexes aimed at solving a specific problem.
“Fitness for problem areas” - a program for your perfection
Thus, one of the programs that Tatyana Rogatina compiled - “Fitness for problem areas” - helps to correct the “weakest” areas of the female figure in the shortest possible time.
First of all, this is the lower part of the arms, inner surface hips, calf muscles, waist, chest and back. The muscles located in these areas do not receive the necessary load during our normal life, and therefore, over time, they weaken, sag and are often covered with a layer of fatty tissue. Therefore, they require special attention. But in the process of competently working out the “problem” areas, other muscles are also trained, thanks to which the body becomes toned and strong.
In the process of competently working out “problem” areas, other muscles are also trained, thanks to which the body becomes toned and strong.
Fitness with Tatyana Rogatina is professional training that today every woman can organize for herself within the walls of her own home. Having extensive experience working with people, Tatyana records competent video lessons in which she clearly and consistently explains the features of performing each exercise. By following her instructions and repeating the movements shown in the video, you can get at least effective load than when visiting gym.
Fitness with Tatyana Rogatina is professional training that today every woman can organize for herself within the walls of her own home.
We invite you to see with your own eyes what fitness is like with Tatyana Rogatina, a video of which is attached to this article. You can immediately begin repeating the exercises she suggests or watch the video first to better understand the principle of their implementation. The main thing is to get ready for serious work and train with full dedication, as if the coach was present at your lesson in person.
Reading time: 4 min
Do you prefer training in Russian? Then you will surely like it program of Russian fitness trainer Tatyana Rogatina for problem areas. The complex will do for beginners and intermediate levels, but may also appeal to advanced students.
Tatyana Rogatina is a certified personal trainer in fitness and bodybuilding, as well as group program trainer in the following areas: classical and step aerobics, strength training, Pilates, callanetics and stretching. Tatyana is also the author of video courses for losing weight and improving your health
The “Fitness for Problem Areas” program was created to achieve slim, toned shapes and improve body quality. Tatiana Rogatina offers classic exercises for arms, chest, shoulders, back, abdomen, buttocks and thighs, with which you will improve your figure. Power and functional exercises for problem areas, they help tone muscles and burn calories.
The following workouts were included in the complex for problem areas from Tatyana Rogatina:
- Warm-up (7 minutes)
- Chest, shoulders, back (18 minutes)
- Waist and abs (30 minutes)
- Legs, thighs and buttocks (30 minutes)
- Stretching (9 minutes)
The entire program lasts 1.5 hours, but you can choose the videos that are most interesting to you and study for a shorter period of time. Be sure to start each workout with a warm-up and end with stretching, especially in this complex they efficient and thoughtful. For classes you will not need additional equipment, only in the “Chest, shoulders, back” segment you will use dumbbells from 1 kg and above.
Tatyana Rogatina's workouts are great for beginners and intermediate levels of training, as well as for those who want to get in shape after childbirth. However, her programs can also be useful for advanced practitioners: the trainer explains the exercise technique in detail, which guarantees a quality workout.
Pros and cons of the program
Pros:
1. “Fitness for problem areas” was specially created for weight loss and to combat problem areas. Start creating something beautiful toned body right now.
2. The program involves working on the muscles of the chest, back, shoulders, buttocks, thighs, biceps, triceps, rectus and oblique abdominal muscles. You will work equally well on both your upper and lower body.
3. You decide how long your program will last. Practice for 1.5 hours, choose only the segments you like, or distribute them throughout the day if time allows.
4. Tatyana Rogatina in detail explains the technique of performing exercises and highlights what you need to pay attention to in order for the training to be as effective as possible.
5. The program is in Russian, and in terms of efficiency it is not inferior to Western analogues.
6. The complex is suitable for beginners and for those recovering after childbirth.
Cons:
2. For experienced practitioners, the program will be light in load.
You have the opportunity to do fitness is an integral part of your life without even leaving home. Try it effective workouts from Tatyana Rogatina and start transforming your body today.
Waist and abs with Tatyana Rogatina
Dear girls and women, we bring to your attention a wonderful and very the right workout for the waist and abs. Often, when we look at ourselves in the mirror, we are completely satisfied top part our body. But looking lower, the mood drops a little, doesn’t it? Our problem areas are called that because they lose weight the slowest. A person loses weight from the top, and only then it comes to the stomach, hips and buttocks. But, if you set a goal for yourself, persistently and without giving up, you will definitely get results! First of all, I would like to say that just by strengthening the muscles, belly fat will not go away! He will remain under your wonderful pressure. Therefore, along with strengthening the abdominal and waist muscles, do not forget to do fat burning workouts! In the section Jillian Michaels find a workout" Flat stomach in 6 weeks” and take note. We recommend alternating it with the workout presented here to strengthen your waist and abdominal muscles. We also recommend for better effect spin the hoop Start with 10 min. per day and reach 30-40 minutes. Use hoops with attachments and weights only according to the instructions!
All together will bring amazing results!
Duration of the video “Fitness for problem areas - waist and abs” - 48 min. At the beginning, a full warm-up will prepare your body for the load. The class includes lifting the torso, legs, and twisting. At the end, mandatory stretching of the muscles that were worked.
We will be grateful if you leave below your feedback about the program “Fitness for problem areas - waist and abs”
