Reading time: 25 min
A thin waist has always been a sign of feminine and beautiful figure. Many of the fair sex strive for smooth curves and a graceful transition from the chest to the hips.
In this article, we will answer the most popular questions about this female problem area. How can I reduce the waist and what to do if the waist does not decrease? What waist exercises can and cannot be done? And also we will offer you an effective set of exercises for burning fat, reducing the waist and eliminating the sides.
The whole truth about how to reduce the waist
Thalia is one of the most problem areas bodies for girls, where fat accumulates very easily and there is an increase in volume. At the same time, the zone of the waist and sides is one of those very parts of the body that very difficult to correct and which 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 not to make the waist "square".
With an increase in weight, it is often the waist that begins to "float" one of the first, the sides and the so-called "ears" appear. Of course, there are girls who keep their waist even when they get better. Usually these are the owners of the figure "pears" and "hourglass" (or magic photoshop):
But most often, with an increase in the percentage of fat in the body, the waist increases greatly in volume, and beautiful curves disappear:
Therefore, the first rule for those who want to get a narrow waist is decrease total percentage body fat. How to do it? Very simple. Start eating a balanced diet, reduce the amount of fast carbohydrates and fast food, increase activity and physical exercise. In other words, to force the body to spend fat, and not save.
But how to make the body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain "problem" zone. Whatever exercises you do, get ready for the fact that the body will lose weight entirely. Fat will melt gradually on all parts of your body, somewhere slower, somewhere faster. Forcing the body to reduce specifically the waist area is almost impossible.
So, how to reduce the waist and remove the sides:
- Eat in a calorie deficit and stick to proper nutrition for the body to start breaking down fat.
- Do cardio exercises to speed up fat burning.
- Do core exercises muscle corset) to tighten the muscles and model beautiful lines body.
But for most people, this approach to reducing the waist may seem too banal. Especially when the Internet is replete with such handy tips as: "magic waist corset - just wear and lose weight", « special diet for the waist for 10 days", "twist the hoop for 5 minutes a day, and in a week you will reduce the waist by 10 cm". But we will immediately stipulate there are no magic methods and magic exercises for the waist. Most of the methods that are offered on the Internet are absolutely useless in terms of reducing the waist and eliminating the sides.
According to an online survey of the Cosmo.ru website, most girls would like to tone their thigh muscles, tighten their buttocks and reduce their waist. There is nothing easier. Perform these problem area exercises three times a week and problem areas will turn into problem-free!
PROBLEM AREA 1: Waist
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Initial position: lying on your back, feet shoulder width apart. Only due to the tension of the abdominal muscles, tear your shoulders off the floor and left leg(sock pulled out). The left hand is behind the head, the right hand is raised up.
To the TIME account: Bend your left leg at the knee and pull it towards your stomach. At the same time, reach with your right hand outside left thigh.
On account of TWO
Repeat 30 times on each side.
HALF PLANK
Starting position: lying on the left side. The legs are bent at the knees, the right leg is extended forward. Emphasis with the right palm on the floor (fingertips look at the chest), support the head with the left hand.
To the TIME account: Raise up using your right arm: torso and left hand should be off the floor. At the same time, place your right foot on top of your left. Hold this position for a few seconds.
On account of TWO: return to initial position.
Do 30 repetitions in each direction.
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PROBLEM AREA 2: Hips
We are working on rear surface hips
Starting position: standing on all fours, legs together, emphasis on the palms. Lift your right knee off the floor.
To the TIME account: stretch the right leg back, the foot is turned to the side, the toe is extended. Hold this position for a few seconds.
On account of TWO: Return to starting position. Repeat 30 times with each leg.
Working on the inner thigh
Starting position: standing on all fours, emphasis on the palms. The right palm rests on top of the left. Shift your weight onto your left leg and arm.
To the TIME account: Raise your right leg so that it is parallel to the floor. Slightly bend it at the knee and take it to the side. Right hand up.
On account of TWO: return to IP.
Do 30 reps with each leg.
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PROBLEM AREA 3: Buttocks
Bow and arrows
I.P .: lying on your stomach, spread your legs shoulder-width apart, bend at the knees. Grab your feet with your hands. Important: the chest is off the floor.
To the TIME account: straighten your left leg and fix it a few centimeters from the floor. Stay in this position for a few seconds.
On account of TWO: Return to starting position. This is one repeat.
Do 30 on each side.
WE LOAD THE BUTTOCKS
I.P .: lying down, this is a slightly modified plank position. Legs are spread shoulder-width apart, emphasis on the elbows. The right knee and the toe of the left foot are on the floor.
To the TIME account: bend the left leg too and tear it off 9-15 cm from the floor, the socks are extended. Hold this position for a few seconds.
On account of TWO: Return to starting position.
Repeat 30 times. Now on the other leg
Tatyana Rogatina is one of the trainers who skillfully combines already known exercises and invents her own to get the most effective complexes aimed at solving a particular problem.
"Fitness for problem areas" - a program for your perfection
So, one of the programs that Tatyana Rogatina compiled - “Fitness for problem areas” - helps to correct the “weakest” parts of the female figure as soon as possible.
First of all, this is the lower part of the arms, the inner thighs, calf muscles, waist, chest and back. The muscles located in these areas do not receive the necessary load in the course of our normal life, and therefore, over time, they weaken, sag and are often covered with a layer of adipose tissue. Therefore, they require special attention. But in the process of competent study of "problem" zones, the rest of the muscles are also trained, due to which the body becomes toned and strong.
In the process of competent study of "problem" zones, the rest of the muscles are also trained, due to which the body becomes toned and strong.
Fitness with Tatyana Rogatina is a professional workout that every woman can organize for herself today within the walls of her own home. Having rich experience in working with people, Tatyana records competent video lessons in which she clearly and consistently explains the features of each exercise. By following her instructions and repeating the movements shown in the video, you can get at least effective load than visiting sports hall.
Fitness with Tatyana Rogatina is a professional workout that every woman can organize for herself today within the walls of her own home.
We invite you to see with your own eyes what fitness is with Tatyana Rogatina, the video of which is attached to this article. You can immediately start repeating the exercises she suggested or watch the video first to better understand the principle of their implementation. The main thing is to tune in to serious work and train with full dedication, as if the coach were 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 is suitable for beginners and intermediates, but advanced riders will also like it.
Tatyana Rogatina is a certified personal trainer fitness and bodybuilding, and group program coach in the following areas: classical and step aerobics, power and, Pilates, callanetics and stretching. Tatyana is also the author of video courses for weight loss and healing of the body
The "Fitness for Problem Areas" program was created to gain slender, toned shapes and improve the quality of the body. Tatyana 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 contribute to muscle tone and calorie burning.
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 whole program lasts 1.5 hours, but you can choose the videos that are most interesting to you and practice for a shorter time. Be sure to start each workout with a warm-up and end with a stretch, especially since in this complex they efficient and thoughtful. For classes, you will not need additional shells, only in the "Chest, Shoulders, Back" segment you will use dumbbells from 1 kg and above.
Tatyana Rogatina's workouts are great beginner and intermediate level, as well as those who want to get in shape after childbirth. However, her programs can also be useful for advanced practitioners: the trainer explains in detail the technique of exercises, which guarantees a quality workout.
Pros and cons of the program
Pros:
1. "Fitness for problem areas" is specially created for weight loss and to combat problem areas. Start building beautiful toned body right now.
2. The program involves work on the muscles of the chest, back, shoulders, buttocks, thighs, biceps, triceps, rectus and oblique abdominal muscles. You will work equally fruitfully on both the upper and lower parts of the body.
3. You decide how long your program will last. Study for 1.5 hours, choose only the segments you like or distribute them throughout the day if time permits.
4. Tatyana Rogatina in detail explains exercise technique and emphasizes 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 counterparts.
6. The complex is suitable for beginners and for those recovering from childbirth.
Minuses:
2. For experienced students, the program will be weak in terms of load.
Do you have the opportunity to do fitness is an integral part of your life without even leaving home. Try 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 desired workout for waist and press. Often, looking at ourselves in the mirror, we are quite satisfied. top our body. But lowering your gaze 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 above, and only then the turn comes to the abdomen, hips and buttocks. But, if you set a goal for yourself, go towards it persistently and without giving up, then the results will definitely come! First I want to say that only from strengthening the muscles, fat from the abdomen will not go anywhere! 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 chapter Jillian Michaels find a workout Slim stomach in 6 weeks” and take note. We recommend alternating it with the workout presented here to strengthen the muscles of the waist and abs. We also recommend for best effect twist wrap. Start with 10 min. per day and reach 30-40 min. Use hoops with nozzles 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. In the beginning, a full warm-up, which will prepare your body for the load. The lesson includes lifting the torso, legs, twisting. At the end, the obligatory stretching of the muscles that were at work.
We will be grateful if you leave your feedback about the program “Fitness for problem areas - waist and abs” below.
