07.08.202327.05.2017

All women dream of having a perfect figure, and especially a thin waist. This can be done with the help of a diet and exercises that are aimed at burning fat deposits in the area of the sides and abdomen.

Diet for wasp waist

For each woman, the diet is selected individually, since age, height, weight are taken into account. But in this case, since simple carbohydrates are quickly digested and turn into fat, minimize their consumption.

What foods contain simple carbohydrates? Their source is all confectionery, for example, chocolate, pastries, cakes. Many simple carbohydrates are found in pasta, baked goods, soda, and sugar. If you do not follow a diet, excess fat deposits will not disappear from the sides and abdomen and they will turn into muscles, and the waist will not become thin. Therefore, in order to acquire a beautiful thin waist, you must also follow the exercises.

Effective exercises for a thin waist

Elasticity and elasticity of the skin in this area are given by exercises for the waist and therefore the maximum impact on this area is necessary. Before proceeding to them, it is necessary to warm up the body for 5 minutes with the help of squats, running, dancing.

Hoop

Use a hoop or hula hoop to reduce your waist. It is considered one of the effective methods. It was used at the beginning of the last century. The right choice of hoop will help reduce the waist. You can choose a metal or massage hoop. Remember that the stomach must always be in tension during torsion. It should spin for at least 1.5 hours with 2 breaks, which are no more than 2 - 3 minutes. Diligently engaged in such training, you can get a thin waist and lose extra pounds. According to fitness trainers, if you twist the hoop correctly, then more than 300 kcal will be spent per hour.

Watch this exercise in this video.

A good and most popular exercise for the abdominal muscles, in addition to twisting, is the plank. But, many do it the wrong way. To engage the press, you need to squeeze the buttocks and keep the body straight. When the buttocks are compressed, this contributes to the tension of the back of the thighs, and this in turn engages the abdominal muscles to a greater extent. Try to make sure that the hips do not drop, because when they are lowered, the press does not tighten and, thus, you will not reach your goal.

side plank

This exercise engages the lateral inner outer abdominal muscles. It does not create a rough look, but strengthens and shapes the oblique muscles.

Watch the video below to see how the plank is done.

Get into a plank position and improve it. There are many exercises with rolling on a fitball. The main training begins with the fact that you put your hands with elbows on the fitball. While holding the plank position, roll the ball slightly forward. Forward and backward movements that are performed with balance and control are great for the abs, as they work the muscles of the lower back and obliques well.

With the help of such lifts, the transverse muscles are activated. This exercise is important to do correctly. Performing it, there is a stretching of the tendons and hips. Get into an inverted L position: lie on your back and raise your legs so that your feet are in line with your hips. From this position, lift your hips off the floor and stretch your feet towards the ceiling. During this exercise, you need to make sure that the legs do not sway or bend at the knees.

This exercise looks strange, but it forces the transverse muscles to work. To perform correctly, get on all fours and exhale completely. From this position, draw in your stomach and hold for 10 seconds. Repeat the movement several times, but try to do it in such a way that you do not suffocate and maintain a neutral position of the neck and back.

"Vacuum"

For a thin waist and a flat stomach, this exercise is a good solution. The main feature is that through deep breathing, reaching the transverse abdominal muscle, it is responsible for a thin waist, a flat stomach. See this video for details:

By doing this exercise, you get a belly fat burning and cardio workout. By alternating between lifting your knees and twisting your body, you create an impulse that makes your heart beat faster. By engaging the lower and upper body, you engage all the muscles in the abdominal area. These "bike" crunches cause the abdominal muscles to burn more than other ab workouts.

Without a load on the hips, no waist exercise will be perfect. Glute bridge and load on the hips are directed to the muscles of the buttocks and lower back. By doing these exercises, strengthen your muscles and shape your buttocks. In this great way, they develop the oblique muscles and make the waist seem thin.

With fat burning, jumping with legs apart is very effective. Ski twists can be used instead of regular ones. When doing twists, you jump in the usual way, but keep your legs together, and instead of raising your arms above your head, rotate your hips. So, jump, turn left, then right and straight again. An exercise aimed at the rotational function of the press, along with this, burns calories.

A great way to achieve a graceful waist is a jump rope, because thanks to it, the material exchange is enhanced and the press is tightened, which is very effective. When doing this exercise, complicate the movements, engage the abdominal muscles, that is, while jumping, turn left and right. Get used to this movement. After a few days, try training with high intensity and pauses:

jump on a jump rope for 40 seconds and as quickly as possible;
rest 15 seconds;
Repeat 5 times, rest for a minute and start again.

In this way, you will burn a lot of calories and after the exercise you will get the effect of fat burning.

"Swimming"

Regular repetition of this set of exercises will make your waist attractive and thin. So, lie on your stomach and press your hips to the floor. Place your feet shoulder-width apart and stretch your arms out in front of you. Raise your outstretched arms and chest from the floor at the same time and bend your arms to the body, pull your elbows and shoulder blades together as if you were swimming like a leopard. After returning to the starting position, repeat the exercise again.

Various exercises for acquiring a thin waist can be viewed in this video:

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

A thin waist has always been considered beautiful, and given that the body, putting off fat, first of all does it in the abdomen and sides, maintaining a good shape is not an easy task. Previously, in order to look spectacular, women and girls wore tightly tightened corsets, the use of which adversely affected health. Now there are exercises for a thin waist. The method is not as radical as a corset, but it requires a lot of effort and serious motivation.

What determines the thinness of the waist

For a number of factors, the figure depends on the type of physique and heredity. It will be much more difficult for hypersthenics (broad-boned people) to achieve good results than for asthenics (not prone to fullness). It will be difficult to make a thin waist for those who have a small distance between the ribs and the pelvic bone. The hormonal background also plays an important role. With an excess of estrogen (female sex hormone) in the blood, the figure becomes more feminine, and the waist is thinner. With its deficiency, the opposite effect is observed.

A thin waist is a relative value. The main thing is that it should be proportional. For women with a normal build, normal waist measurement is determined by subtracting 100 cm from height. Those. with a height of 175 cm, it should normally be 75 cm for a girl. Naturally, these figures are only indicative, but from them you can understand that you should not torture yourself with diets, striving for a waist of 60 cm, because your type suggests other parameters. Another way to get body proportions is to calculate 70% of the hips. To have a slim waist:

Lose weight in a complex, involving the whole body.
To quickly get the desired result will help the exclusion of starchy, sweet, alcohol.
Diet and sports will help to achieve a thin waist, they are only effective together.
Aim for fat burning exercises. If not, then strength training will increase waist size.

Exercise rules

The volume of the waist directly depends on the amount of fat present in it, which is removed with the help of training. Do not think that with an inflated press, the situation will improve. An increase in the load on the muscles contributes to the growth of their volume, and hence the waist. The best solution is to pump muscles after you remove the fat layer, or combine strength and cardio exercises into one workout.

Aimed at burning fat rather than building mass, cardio workouts help stretch the heart muscle, improve blood circulation, increase stamina, and normalize breathing. Waist exercises include hula hoop, dancing with the use of the abdominal muscles. Concentrate on exercises that engage the obliques, the core stabilizers. Do not spend much time bending to the side: they can make the waist thicker. These tips will help you when exercising:

If you can't go to the gym with a professional trainer, exercise at home.
Regularity is the key to success. If there is not enough time or energy, reduce the load level, reduce the number of exercises performed for a thin waist to improve the quality.
Measure your waist before starting classes to control your achievements.
Follow the instructions clearly, do the workout conscientiously, slowly, in order to feel how each abdominal muscle works. Then the result will not be long in coming, and the waist will quickly become slender.
The larger the layer of fat on the sides and abdomen, the more difficult it will be to do the exercises. Over time, classes will be given easier, and the fat will go away.
Train in a well ventilated area.
Don't hold your breath while exercising.
Should be done on an empty stomach or 2 hours after eating.
So that the muscles do not hurt - stretch every time after the complex.
Stimulate yourself with motivational videos, photos with the desired result.

How to make a thin waist in a week: effective exercises

Sometimes there are situations when an invitation to a responsible event unexpectedly arrives, and it is necessary to make a thin waist in a week. Even in this case, there is a way out, but it is better not to allow this. The method is not harsh, as it may seem initially, but a sharp weight loss is, in any case, stress for the body. There are three rules to follow at all times:

Make a fasting day, using your choice: fruits, buckwheat or kefir.
Adhere to a strict diet all the time, completely abandoning flour, fatty, fried, sweet, coffee, industrial-made sauces. Meals should be every 3-4 hours, without dinner after 6 pm. The diet should include low-fat vegetable soups, weak green tea, fresh vegetables, boiled chicken breast, two apples daily, fat-free cottage cheese.
Perform special exercises for a thin waist.

The duration of the workout should be more than 60 minutes. This time is due to the fat burning process, which begins after 40 minutes of training, and this is the main goal. The first 20 minutes will be devoted to pedaling on a stationary bike, four minutes at 1-2 speeds, then another four at 3-4. Breaks are not made, breathing should be even. After a short break, proceed directly to the exercises to train the abdominal muscles.

Lying on your back, put your hands behind your head. Place your feet on your feet, bending at the knees. Slowly raise your torso until your shoulder blades are off the floor, keeping your hips still. Pausing at the top, slowly lower yourself.
Without getting up, put your hands on your knees. Slowly rise, stretching your arms forward. You need to get up only due to the abdominal muscles. Pausing at the top, slowly lower.
Without getting up, clasp your hands behind your head, bend your knees, and then turn to the side until it touches the floor, while keeping your back straight. Return to starting position. Repeat the exercise on the other side.

It is necessary to perform the whole complex in two approaches. On the first day, 10 times, increasing the amount by two daily. After doing the exercises, it is advisable to resort to massages, wraps, applying anti-cellulite cream, depending on preferences. After finishing the procedure and taking a shower, drink a cup of herbal tea. With a serious attitude to this method, you can lose 2-4 cm at the waist in a week.

Slim waist and flat stomach: the best exercises with photos

To maintain a thin waist, you need to exercise at least four times a week. Thanks to several exercises, each of which will take about a minute, and a minute to rest between them, the muscles will be in good shape, and the fat will not have time to start. At the initial stage, two approaches are needed. Over time, you can increase the number to four, and reduce the time between exercises to 30 seconds.

Lie down and place your feet on the floor, bending at the knees. Touching the temples with your hands, raise the shoulder blades, pulling the body to the knees during the exercise.

Get into a plank position on your toes and palms. Hands should be under the shoulders, the back is straight. Take a “step” by rearranging your left arm, leg, and then put your right limbs. Return to the starting position by repeating the action on the other side.

In a sitting position, place your bent legs on the floor with your hands resting a little behind. While doing the exercise, raise your legs until your calves are parallel to the floor, fold your arms into a lock on your chest and begin to turn the body in both directions.

Lying on your back, put your hands behind your head. Tear it off the mat along with your shoulders. Lift your legs up and hold at a right angle to the body, alternately lowering them to parallel with the floor.

Lying on your back, put your hands behind your head, place your bent legs with your feet on the floor. Raising your head and shoulder blades, reach your right leg with your left hand, and then do the exercise in reverse.

In a sitting position, place your feet on the floor with bent legs, hands slightly behind. Leaning your body back, stretch your right leg forward. After returning to the starting position, repeat the exercise with the other leg.

Lie on your left side, place your left hand on the floor, and your right hand behind your head. Leaning on the arm, you need to raise the right leg and body at the same time. Turning around, do the exercise on the other side.

Lying on your stomach, keep your feet shoulder-width apart and your arms outstretched in front of you. Raise your legs and chest at the same time.

Video

There are a lot of sets of exercises, thanks to which the waist can be made thinner. With minor differences in execution, in the end they will all lead to the fact that you do not recognize yourself in the mirror. From there, a person with a strong press, a toned body and slender forms will look. It is only necessary not to deviate from the schedule of classes and perform all the movements.

For a more visual example, watch the video below, where the complex contains exercises to create a thin waist, strengthen the abdominal muscles and form a flat stomach. Regular performance of these simple exercises will improve blood circulation, the work of the heart, respiratory organs, digestion, and will increase self-confidence.

Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

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 by doing a sports complex, as shown in the photo of exercises for the waist.

Look here for more examples of 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 it will be much more difficult to achieve a slender figure, but this is quite realistic.

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:

during the week, determine fasting days: on kefir products, buckwheat porridge, or apples;
stick to a 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 best exercises for the waist are shown above.

The main thing is to perform them correctly and safely, adhere to their healthy diet as much as possible and follow a regular schedule! And the result will not be long in coming!

Photo exercises for a thin waist

Waist size does not always correspond to weight and type of figure. Surely you know a lot of girls who can be called slender due to the narrow volume of the hips and the presence of a flat stomach, only their waist is barely noticeable, or completely absent. It makes no sense to keep a diet in their case - from dietary restrictions, the waist will already be a couple of centimeters, but with it the volume of the hips will also decrease, that is, the girl will lose weight, but the waist from this will remain in the same ratio with other parameters. Waist exercises that can be performed at home will bring much more benefit, but before you start exercising, it is important to find out exactly what waist size is the norm in your case.

Waist size

It is believed that the volume of the waist should be in a certain ratio with the volume of the chest and hips, as in the well-known model standard 90-60-90. Many girls, striving for such parameters, do not take into account their height, and this is also very important. In addition, there is also the width of the bones, which you cannot influence, even if you limit yourself in nutrition and do not leave the gym. However, you can calculate the waist size that matches your figure - this figure corresponds to 70% of the volume of the chest and hips, that is, if the upper and lower parameters are 100 cm, which is the norm with a height of 170-175 cm, then the waist should be about 70 cm, but not 60. Now that you know what exactly you are striving for, you can start doing exercises for a thin waist.

Common Mistakes

Wanting to find an effective exercise for the waist, many women trust methods that are not appropriate for their case:

Side to side dumbbell exercises . This exercise strengthens the abdominal muscles and is suitable for those who wish, but it may not be reflected in the waist volume in the best way, and make it even wider;
Twisting a heavy hoop . With the help of regular exercises for the waist with a hoop, you can achieve some success, but the abdominal muscles "get used" to the constant hits of the hoop, you have to make it heavier, but this is already fraught with injuries to the internal organs. For most girls who decide to abandon this exercise after long workouts, the waist increases volume very quickly, and, as a rule, becomes even wider than the original one;
Turns with weight on shoulders. When you do barbell or dumbbell twists, you put a lot of stress on your spine. Such an exercise helps to pump up the upper press, but it is not at all suitable for the waist.

Effective exercises for the waist

Exercises to reduce the waist should be performed daily - they do not belong to strong physical exertion and do not take much time.

Floor exercises

Technique:

Twisting(Fig. 1). Take a supine position, bend your knees, as shown in the first photo, and lifting the torso, twist, touching the elbow to the opposite knee. With each rise, alternate sides of the slope;
oblique bridge(fig.2). To perform this exercise for the waist, you need to lie on the floor, but not on your back, but on the side, focusing on the arm standing on the elbow, as shown in the photo. Raise the pelvis off the floor so that the body is in a level position, then lower it and raise it again. Speed is important in this exercise. The duration of one workout is a few minutes and depends on your patience;
Leg raise(fig.3). Take a supine position and straighten your legs. First, raise your right leg without bending, freeze in this position for 4-5 seconds, and without lowering your right leg, raise your left leg, freezing for another 5 seconds. Lower your legs at the same time, then repeat the exercise, but already starting with the left leg.

standing exercises

Technique:

Bent over with outstretched arms(Fig. 1). The feet should be shoulder-width apart, like the girl in the photo, parallel to each other. Leaning forward, stretch each arm as much as possible in turn, so that the second arm is extended and creates a straight line with the first. With each tilt, the body must be turned towards the hand;
Tilts with clasped hands(Fig. 2). With your feet shoulder-width apart, raise your arms above your head and clasp them in a lock. Do slow tilts from side to side, then bend back. During the exercise, the hands do not disengage, the back is kept straight;
Chair exercises(fig.3). Stand sideways to the back of a chair and grasp it with your hands. Raise each leg alternately, then take it to the side and back. After a few exercises, turn to the chair on the other side.

Video: Waist Exercises

In this video, the girl, by personal example, shows effective exercises for the waist and sides.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 28 2017

Content

Systematic exercises for the waist and sides are an excellent workout for the abdominal muscles for both girls who need to lose weight and for everyone else, which will add beautiful embossed lines to the forms. If you do gymnastics regularly, you can become much slimmer.

How to remove the sides at the waist

A fat belly daily spoils the mood of a huge number of women and men in vain attempts to look beautiful in tight clothes. To remove the sides and make the waist narrower is not an easy task, even if there are not so many extra centimeters. There are a lot of exercises aimed at these parts of the body, but they will have to be performed regularly, combined with proper nutrition or diet.

Exercises for a thin waist at home

A little free time and space in the room will allow you to work perfectly on the figure. An exercise for the waist at home that has long been known for its benefits is torsion of the hoop. You can do it for as long as you want. After a short workout, you can calmly work on the waist, twisting the hoop while watching TV or even reading. For a noticeable result, the hoop must weigh at least 1 kg, and the time to work with it must be increased to 1.5 hours. In addition, several other exercises must be added to it:

Tilts. We keep our hands on our sides, legs and buttocks are motionless. Tilt left/right.
Leaning forward. They are done with a straight back, holding hands on the back of the head, do not bend your legs, try to reach your knees with your elbows.
Matchbox. We scatter the matches, then we collect them back one at a time, without bending our knees.
Turns. We spread our legs wide, arms extended at shoulder level. We turn the whole body.

Exercises in the fitness room

In any fitness room, you will be taught how to do effective exercises on the sides, such as "vacuum". We lie down on our back, bend our knees, then we need to exhale all the air, drawing in the stomach as much as possible. Vacuum is recommended to be performed at home for 1 minute daily. Exercise is done while sitting, as well as kneeling. The exercise does not affect the muscles, but significantly reduces the diameter. A slender waist is guaranteed.

Exercises for a thin waist in the gym

Visitors to the gym know that there are no completely individual exercises for the waist and sides. By focusing on one, the other is sure to be involved. The same thing happens with the waist. When we want to pump other parts of the body, we also affect it. Therefore, effective exercises for the waist and only for it are recommended to be performed in the gym no more than once every 2 weeks. Otherwise, it can be pumped and increased in volume. So, we do the following:

We kneel near the crossover, pull the upper block down, lowering the elbow as low as possible, “bending the ribs”.
We use the lower crossover block. We stand sideways to the simulator 1 m from it, legs are wide apart. Hold the block with both hands. Squatting, we lower the block. Rising, pull diagonally up in the opposite direction.
We rest sideways at the level of the buttocks on the Roman chair simulator. The arms are extended up or at the back of the head. We freeze motionless for up to 60 seconds. This static exercise strongly strains the lateral muscles. We work out the sides alternately for 4-5 approaches.

Charging for the waist and abdomen

For a good reduction in volume, it is best that exercises for the abdomen and sides are carried out twice a day. In addition to the exercises themselves, nutrition is important. Professional trainers note that this is 90% of success. Food should be taken 2 hours before class. Only then will all your actions bring noticeable results. Since all exercises for this area affect almost the same muscle groups, you are allowed to choose any. The number of repetitions to start is minimal (up to 20).

Side bends for the waist

It is impossible to work out the sides if you do not tilt for the waist. This exercise is known to many since school. You need to do it slowly and calmly, but with maximum amplitude. We hold one hand on the thigh, raise the other up. We make a tilt, trying to pull the raised arm down as much as possible, creating tension in the muscles on the side. After returning to the starting position, change the hand, repeat the technique.

Lifting the pelvis from a prone position

To form beautiful outlines, be sure to use the rise of the pelvis while lying on your back for the waist. This will work the biceps of the thighs, beautifully outline the contour of the body. The exercise is performed as follows:

We lay down on our backs. We bend our knees. The legs are slightly apart to the sides, we pull the feet close to the buttocks. The arms are extended along the body.
We raise the pelvis, trying to stretch the back and buttocks straight.
Tension should be felt only in the buttocks, but not in the lower back.
We fix the body in the air for up to 5 seconds, then you need to return down, barely touching, in order to maintain constant tension.

exercise mill

One of the tricks for losing weight is the exercise of the windmill for the sides. The classic version runs like this:

We become even, we tilt the body perpendicular to the floor.
One hand up, the other down.
We begin to rotate our hands up / down.
With the hand below, we try to touch the toe of the opposite leg.
Gradually increase the speed of turns.

Warm up before workout

The importance of warm-up exercises for the waist and sides cannot be underestimated. Even if you only have to do a series of short sets, at the beginning of the workout you need to perform a set of exercises for warming up and stretching. The following two exercises will perfectly warm up the hip joint, waist, abs, and the entire upper body:

From a standing position, raise the knee forward and up, lower it. Then sideways and up, lower. We make several quick movements with the legs. We add shoulders to the movement of the knee. When the knee rises forward, tilt the shoulder towards it. Knee to the side - shoulder leans to the side. Half-bent arms are in front of you. Leaning, we group the body.
We perform the same movements, but with an outstretched leg. Bending the body is done on inspiration.

Waist reduction exercises

Various complexes help to get rid of fat at the waist, to make a perfect flat stomach. It can be classes on a fitball, Pilates, such equipment as a barbell, dumbbells, various simulators. They can be performed at home and in the gym, with and without the guidance of a trainer. The more intense you are going to do, the more important it is to combine exercises for the sides with loads on other parts of the body, otherwise you can overdo it and pump the waist, increasing it.

On oblique abdominal muscles

Be sure to include exercises for the oblique abdominal muscles in your classes. For each exercise, there are 8 sets on each side. Suitable for us:

Diagonal twists. We lie down, then raise our legs, creating a right angle. We raise the body, reaching with the elbow to the opposite knee and vice versa.
Abduction of legs. We lie down, put our hands to the side and bend at the elbows, forming a right angle with the floor. We begin to tilt the legs to the sides, keeping their bent position, press the shoulder blades and arms to the floor.
Pull your hand to your foot. Lie down, hands on the back of the head. The left knee is bent, the right knee is perpendicular to the floor. We do the exercise by stretching the right leg up, and with the left hand we reach the foot.

Fitball exercises

Fitball is a large elastic ball that helps to pump different muscles. Exercises for the waist on the fitball will help reduce weight in the problem area and strengthen the muscles:

Passing the ball. We lay down on a flat surface, hold the ball above ourselves in outstretched arms. We try to lift the body up, straining the press. Raise your legs at the same time. We linger in the air, we shift the ball from hand to foot, pinching it with our shins. We return the body to the floor.
Lie on the floor, squeeze the ball between your feet. You need to lift it higher without bending your legs.
Lie on the floor, holding the ball between your legs, then pull it to your chest. We intercept the fitball with our hands, take it behind the head, trying to get the floor.

Pilates for the sides and abdomen

When you need to act locally, Pilates on the sides and abs is perfect. It is better to look at the correct execution in a photo or video. Each movement from this complex is directed to strictly defined muscles:

We lay down on the mat, legs bent. We raise the body, try to reach out with our hands to the bones on our legs, alternately right and left.
We repeat the movement, but this time the legs are in the air, bent at a right angle.
Lie down sideways, legs bent, lower arm extended forward. The free hand is held behind the head. Raise the torso up, as if stretching your elbow to your knee.
We repeat the exercise, but add to it the movement of the knee, which stretches towards the elbow.

Dumbbell exercises

Those who want to increase the load can take dumbbells in their hands. Here are two effective exercises with dumbbells for the waist and sides:

Tilts. Take two dumbbells, stand up straight and bend to the sides. You can increase the load even more if you raise the shells above your head and make the same slopes. You need to start with light dumbbells of 1-2 kg, so as not to overload the lower back.
Exercise with dumbbells on a Roman chair. Take a position with your feet under the rollers. Hold dumbbells in bent arms near the head. The body rises and falls.

Video gymnastics for weight loss of the abdomen and sides

If exercises for a beautiful waist are done at home, the best way is to train with video tutorials. They will show you how to work properly and make classes more fun. Together with professional trainers, you will visually learn how to vigorously warm up and understand that even short 10-minute sessions can significantly affect your figure.