Waist slimming exercises in the gym. How to quickly make a waist thin: an integrated approach Exercises for the waist in the gym

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? We will also offer you effective complex exercises to burn fat, reduce the waist and eliminate the sides.

The whole truth about how to reduce the waist

The waist is one of the most problematic areas of the body for girls, where fat accumulates very easily and an increase in volume occurs. 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 a calorie deficit and stick to a healthy diet so your body starts to break 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.

Many of the fair sex over time are faced with changes in appearance, and especially in silhouette. This is connected not only with age, but also with motherhood. Most women after childbirth have to say goodbye to the waist. To return your figure to the shape of an hourglass, it is not necessary to find time in your schedule to visit sports hall. There are many exercises designed to be performed at home.

Fascia during pregnancy increases in volume and becomes much stronger. This is due to the fact that it performs the function of supporting the abdomen. After childbirth, as a rule, the fascia does not acquire its former shape, that is, it remains thickened. This is due to the fact that at the same time get rid of excess weight, and it is very difficult to return the waist to the previous girth.

In order not to experience discomfort from the belly falling forward, to finally forget about the problem of “hare ears”, it is recommended to master a fairly simple set of exercises compiled by a professional fitness trainer. This training is ideal for women suffering from constant bloating, weight gain in the waist area. Just getting back toned belly you can regain your confidence.

Why does fat accumulate in the waist area?

The reasons for weight gain are different. They are primarily due to severe stress, hormonal imbalance, frequent snacking in an attempt to “seize” experiences, leading a predominantly sedentary lifestyle. Even when doing fitness, many focus their attention on the buttocks, legs and other parts of the body, but do not work on the waist.

All of these factors, of course, play a significant role in the appearance of fat deposits in the abdomen, sides, back. There is also a physiological feature of a person associated with the force of gravity and the effect that it has on the spine, connective tissues. Its role in the process of "increasing" the waist area is quite significant.

The mass of the upper body, combined with the force of gravity, causes the existing space between the hip bones and the ribs to decrease, the waistline becoming shorter and less pronounced. This process negatively affects the internal organs, muscles, fat layer, skin.

They literally start to bulge out. different sides, which does not have the best effect on both appearance and sensations makes a person feel much fatter than he really is. This does not pass without a trace, but negatively affects the digestive system, metabolism, blood circulation and blood oxygen saturation, condition and function. internal organs. The result of all this is problems such as bloating, overweight.

The presence of free space in the abdomen leads to the stabilization of blood circulation, contributes to the normalization of digestion. The result of this is that the waist acquires a more pronounced shape, the "belly" ceases to stand out forward. In addition, a person begins to feel a surge of energy, feel more comfortable both physically and mentally.

In everyday life, unfortunately, only a few think about how sedentary image life, which is predominantly all modern people, has a negative impact not only on weight, but also on the waistline. No less important is the presence of some stiffness and tension, which is reflected even in the gait.

The gait of constantly disturbed people is devoid of any grace and grace. This cannot affect the state of the fascia. Light and weightless steps, on the contrary, make the connective tissues constantly work. Not applying special efforts, a person with an "elegant" gait manages to keep the muscles in good shape, which allows you to quickly get rid of toxins, stress, and nervous tension.

Every day, the average person takes about 5900 steps. If you put more energy into each one, moving correctly, then the tissues and organs will begin to receive more oxygen, and the waist will become much thinner.

What is the effect of fascia on waist size?

Fascia is a kind of thin connective tissue located directly under the skin, enveloping each individual muscle, "holding" organs and tissues in their places, giving the body a shape. Every housewife sees a similar thin fibrous layer on a chicken breast when she cooks white meat.

Healthy fascia has the appearance of a transparent film. Against the background of an unstable emotional background, stress, poor posture, an inactive lifestyle, injuries, it thickens, becomes much shorter and tighter. Restrictions appearing in movement provoke fascia entry a large number toxins accumulating in peculiar pockets at the waist. This process is reversible.

The pliability of the fascia allows this "shell" to return to its former shape. It is enough to lead an active lifestyle, perform exercises and workouts that allow you to remove toxins accumulated in the waist area to make the silhouette attractive.

What to do for those whose waist has never been pronounced?

Literally every person has a waist, regardless of gender and age. The difference lies in the girth, due to genetic predisposition, body structure. Some people by nature have a thin waist, while others, on the contrary, are initially wider. Fix this physiological feature just impossible. This also applies to creating a figure with ideal proportions.

Exercises to reduce the volume of the waist allow you to achieve the most optimal result, that is, exactly the starting point that every woman is endowed with by nature, as well as keep the abdominal muscles in good shape, which is certainly an adornment of the silhouettes. Classes with a roller - a foam roller are especially effective.

This Sports Equipment for myofascial release - a moderate and gentle stretch that has a strong effect on body tissues. Exercising with a foam rubber roller increases circulation in the joints and tissues, eliminates stress, and helps to relax. The impact of the roller is comparable only with a deep massage. It “breaks” stagnant toxins, even works through scar tissue, giving the muscle structure greater elegance.

Thanks to the roller, the main and hard-to-reach muscles are included in the work, which is impossible to achieve when performing most exercises in both cardio training and gymnastics. In training with a roller, favorite and well-known exercises are ideally combined. You can practice at any suitable time, without any restrictions in choosing a place.

A set of exercises for a thin waist

It consists of three blocks, each of which has its own focus, allows you to work out one or another muscle group.

Warm-up block

Allow to reveal chest, engage the intercostal muscles, stimulate blood circulation in the lungs, feel significant relief in the process of breathing. Thanks to such inclinations, you can get rid of the feeling of anxiety, relieve attacks of both allergies and asthma.

Performance:

• standing straight, legs are placed hip-width apart;
• raise your arms up so that they are shoulder width apart;
• while inhaling bend to the right, and exhale to the left.

Perform at least 5 repetitions on each side.

"Mill"

Perfectly warms up the lumbar region and spine. Releases the fascia of the body.

Performance:

• legs apart at the level of the hips;
• a roller (roller) is placed behind the shoulders, held in the area of ​​​​the bend of the arms in the elbow joint;
• on inhalation, the body in the lumbar region is turned in one direction, and on exhalation - in the opposite direction.

The main thing is to make sure that the legs remain motionless at all times. Five turns are made in each direction.

Block "self-massage"

Allows you to quickly eliminate tension, helps to reduce the amount of salt deposits that accumulate in the upper back, relax the upper thoracic vertebra, tone cervical region. Exercise helps to improve posture, gives peace of mind.

Performance:

• lying on the floor, a roller is placed under the back somewhere in the bust area, they completely rest on the roller;
• hands are placed behind the head, closed in a lock, providing support;
• using the legs, push off the floor to move forward;
• while inhaling, they move up, while the shoulder blades are massaged and top part back;
• simultaneously with exhalation, they go down, rolling back approximately to the area of ​​\u200b\u200bthe lower part of the femoral muscles.

You can't go too low. This will create unnecessary stress on the vertebrae and discs.

Helps reduce lateral tension and compression while stimulating lymphatic drainage.

Performance:

• lie on the roller perpendicular to the body, slightly turned with the right hips and armpits towards the upper back;
• the legs are bent at a right angle, the feet are firmly on the floor;
• roll down the roller first 10 centimeters down towards the waist, and then return to the starting position, helping with their feet;
• the body is turned into left side, perform a similar rolling.

Do at least 8 times to the left and right sides.

The use of the diaphragm allows you to increase the amount of oxygen consumed, which accelerates the process of fat burning, increases the metabolic rate, and slows down aging. Exercise relieves the feeling of heaviness in the shoulders, relieves pain from the neck.

Performance:

• lie down on the roller, placing it below the shoulder blades in the area where the bust line passes, clasping hands behind the head;
• with an inhalation, the chest is arched forward, while lowering the head back, without disengaging the arms, stretching the neck to get rid of any tension;
• with exhalation, the back is lifted up, due to which they get rid of excess carbon dioxide, which is replaced by oxygen.

Performing this exercise allows you to get rid of tension and discomfort in the intestines, to align the muscles in the abdomen.

Do from 8 to 10 repetitions.

On internal organs and diaphragm

Thanks to the implementation of the turns, toxins are removed from the body, there is an increase in the space between the ribs and the hip joints.

Performance:

Similar to the previous one, but obliques are added knee joints to the floor, which allows you to warm up the muscles in the abdomen, helps stretch the waist.

Do at least 3 sets on each side.

"Snow Angel" - shoulder massage

Stimulates oxygenation of the blood, helps to work out the neck, shoulder, pectoral muscles, spine. Very helpful for posture.

Performance:

• the roller is placed parallel to the spine so that it is between the head and the coccyx;
• hands with the back side up spread the sides, straightening and opening the chest;
• make movements similar to those performed when creating the silhouette of an angel in the snow, which allows you to massage the shoulder blades while moving your hands up.

Make a "snow angel" 8-10 times.

Block to change, lengthen, strengthen and tone

For graceful posture

This exercise is also aimed at expanding the space between the ribs and hips, and removes the load from the vertebral section.

Performance:

• while inhaling, both hands are pulled up, and while exhaling, they round the back and pull the chin to the chest, while pulling in the stomach, touching the roller with the tips of the fingers so as not to lose balance;
• further, take another breath, roll the roller in the opposite direction from themselves, starting the movement from the very tips of the fingers to shoulder girdle, stopping stretching when lengthening of the waist with the vertebra, shoulders with the neck is felt;
• exhaling, they return back to a position with a rounded back, drawing in the stomach.

Repeat the entire cycle of action for at least 8 repetitions.

Lets stimulate lymphatic system, increasing the tone of internal organs and major muscle groups. Exercise has a beneficial effect on the fascia of the lower back.

Performance:

• place the roller under the sacrum;
• the upper back with shoulders lie on a gymnastic mat, the waist, on the contrary, is raised;
• legs are raised towards the ceiling so that they form an almost right angle;
• hands are taken by the free outer edge of the roller;
• the legs are lowered with a breath down until a deflection is felt in the lumbar region;
• engaging deep muscles abdomen, exhaling, legs are raised again.

The main thing is to control that the spine does not move and does not strain.

Do 8-10 repetitions.

"Swan"

The exercise is aimed at strengthening, lengthening, toning the neck, shoulders, forearms, buttocks, upper back. It helps straighten the spine, creating space between the hips and ribs. The stretching effect allows you to feel taller, normalizes digestion.

Repetition:

• face down on a gymnastic rug, and the roller is placed under elbow joints, stretching your arms forward, putting your thumbs up;
• socks pull away from you;
• the gluteal muscles are completely relaxed;
• simultaneously with inhalation, the roller is rolled with the force of the forearms towards themselves, while the stomach is pulled in and the shoulders are pulled back so that tension is felt in the hands, and the posture is straightened;
• the muscles of the press are pulled up as far as possible, helping to lengthen the front of the body and maintain good posture;
• exhaling, slowly return to the original position.

"Hourglass"

The exercise is aimed at lengthening, compacting and strengthening the lateral muscles, which are necessary to maintain the spine in correct position, reducing the negative impact of pressure with gravity.

Performance:

• lying on your side, stretch your legs in front of you;
• the roller is under the ankle;
• on the elbow, the arms on which they lie are raised, and the forearm is placed on the mat;
• control the presence of the roller in a stable position;
• they take in air, raise their free hand, feeling how all the weight is held by all the lateral lines of the body, which resist gravity;
• exhaling, the torso is turned towards the floor, the arm is lowered, trying not to lose balance, remaining on weight.

Both left and right do from 8 to 10 repetitions.

Shell

Due to the retraction of the abdomen, toxins are released, the body is renewed, which helps to make the waist narrower.

Performance:

• the roller is placed below the knees;
• arms, forming a straight line with shoulders and wrists, are perpendicular to the floor;
• the shoulder joint is stabilized to be able to move around it so that the body does not move forward or backward;
• the stomach is pulled in, the spine is straightened as much as possible;
• they take in air into the lungs and roll the roller towards themselves, rounding the vertebral section so that it forms a shape resembling a shell;
• making a deep exhalation, the hips are raised as high as possible, using the roller as a support under the legs, keeping the stomach pulled in, freeing from a large amount of carbon dioxide.
• inhale again, return to the original position.

Make at least 8 "shells".

The presented complex is not intended to obtain an aspen waist, but allows you to give this area the dimensions laid down by the physiological structure, maintain the muscles and the body in good shape.

Source: goop.com

Video "Slim waist in 7 minutes"

How to make a thin waist and slim stomach- a question that disturbs the minds of many women. It is clear that one dream of a beautiful and fit figure is not enough, a whole range of measures is needed to promote weight loss - diets, sports, special exercises For thin waist and flat stomach, wraps, supplements that stimulate metabolism and burn fat. In this article, we will cover all possible ways weight loss and suggest a few useful tips, recipes and exercises on how to make the waist thin, the stomach flat, and the figure graceful and toned.

With the regular implementation of the whole set of measures to form a thin waist, the results become visible in a week.

Slim waist, how to achieve - effective methods

The main tasks that need to be completed for those who want to achieve a flat stomach and a thin waist:

• lose weight;
• break down fat deposits in problem areas of the body, get rid of cellulite;
• tighten the muscles, thereby modeling the beautiful lines of the body.

This will help a few ground rules how to make the waist thin and the figure taut:

• proper nutrition and diet;
• physical activity - special exercises for a thin waist, exercise equipment and yoga;
• cocktails, supplements, teas, drugs stimulating metabolic processes in the body, cleansing, metabolism and fat burning;
• beauty treatments - massages, wraps, baths with additives, steam room, enemas.

In particular difficult situations one cannot do without radical measures - medical intervention: liposuction, mesotherapy, removal of ribs.

Charging in pictures for a thin waist

Effective exercises for a thin waist

The most famous exercise for a thin waist and a flat stomach, according to an established legend, was invented by A. Schwarzenegger, called "vacuum". Simple, but very effective, the bottom line is that while inhaling, we slowly draw in the stomach and, as if trying to reach the spine with the navel, while exhaling, we release it, but do not weaken the abdominal muscles. Exercise can be done anywhere and anytime, even while powdering the nose. To obtain visible result in a short time, it is recommended to perform up to 50 sets per day, 5-10 times. To enhance the effect, you can retract / release the stomach while standing on all fours or sitting on a chair, the back is straight.

Exercises for a thin waist, in the photo Mr. Perfection performs a vacuum exercise

Exercises for a thin waist at home

Performing daily a simple set of 6 exercises, you will notice the first results of training in a week, perform quickly, to rhythmic music:

• We place our legs shoulder-width apart, feet parallel, hands on the back of the head, elbows apart as much as possible. On inspiration, we lean forward and try to reach the right knee with the left elbow, on the exhale we unbend, and repeat - with the right elbow to the left knee. We do 10 repetitions, every day we add the number of slopes, at the end of the week we do at least 30 times.
• The position of the legs is shoulder-width apart, the back is straight, we cling to the palms at chest level, we begin energetic turns - 2 to the left, 2 to the right, you can’t take your feet off the floor, we do 20 turns in one direction and the same number in the other.
• We lean forward, do not bend our legs, touch our fingers with our left hand right foot, right hand up and vice versa. We try to turn the body as much as possible in the direction of the slope, we bend 25 times in each direction.
• Lie on your back, bend your arms, rest your palms on the floor. We raise the leg, bend at the knee and try to reach the floor from the opposite side, then with the other leg, perform 30 times, alternating legs.
• You will need a chair or sofa, stand sideways, throw your leg. We make a tilt, try to reach the toes of the foot, straighten up and lean to the other side, trying to touch the field with our hands, we perform the exercise 15 times, then we throw the other leg and repeat the tilts.
• In order to get a thin waist, you need to work out the abdominal muscles. We lay down on the floor, hands behind our heads, legs tucked under the sofa. We begin to raise the body forward, do 20-40 twists.

Helpful advice: home workout you can continue on the health disc and spin the hoop for 10 minutes.

Modern hula hoop with massage pimples and magnets will speed up the process of forming a thin waist

Yoga for a flat stomach and a thin waist will help to significantly correct the figure, the video shows a lesson on how to properly perform the exercises.

The following video presents other effective exercises for a thin waist, a video instruction will help you diversify home complex physical activity.

Exercises for a thin waist in the gym

For maximum results in modeling a thin waist, classes in the gym should be added to home workouts. Here the instructor will select the necessary set of exercises, based on the characteristics of your physique, physical fitness and health status.

• elliptical trainers;
• cycling - a stationary bicycle with adjustable loads;
• Roman chair - hyperextension.
• for women, special fitness programs “Flat Belly” are relevant.

To achieve a thin waist in the hall, the following types of loads should be excluded:

• classic squats with weight or belt;
• lateral hyperextension;
• side bends with dumbbells in hand.

A set of workouts for a flat stomach and a thin waist in the gym should be selected individually

Nutrition and diet for a thin waist, special preparations

The basic rule for weight loss is to burn more calories than you consume. Therefore, an important part of the complex, how to make a thin waist at home, is proper nutrition and stimulation of the body to break down fat cells. And if the average person consumes 2000 kcal, then for a thin waist and flat stomach this amount should be reduced to 1000-1500 kcal.

Tip: 60% of the calories from the diet should be consumed before 4 pm, the remaining 40 before 8 pm.

All diets for a thin waist are built on the same principle: we exclude fatty and starchy foods, we remove foods containing carbohydrates, glucose from food, we build a diet on protein, fiber and fat-burning foods.

Table useful products for a thin waist

Where to look for protein: turkey, chicken breast, veal, beans, cod, pollock, tuna, lean salmon, squid, shrimp, low-fat dairy products.

Sources of fiber: bran, soybeans, whole grain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.

Top products that burn fats, improve metabolic processes and cleanse the body: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, fresh pineapple, red hot peppers.

In the morning, a diet for a flat stomach and a thin waist should start with a glass of clean water, it is better to brew ½ tsp. cinnamon with boiling water, wait until it cools down and stir tsp. honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.

After 20-30 minutes, it is useful to have breakfast with oatmeal in diluted milk or water with berries. To diversify the menu, you can alternate, and in the morning of another day, eat 2 boiled eggs with fresh tomato or cucumber. At the end of breakfast - green tea.

Oatmeal will energize you for the whole day

Important: All products for a thin waist should be steamed or boiled, let's say a grill without oil.

Stimulants for a thin waist

Over the years, the body clings to itself extra pounds, salts, toxins, slags, which are very difficult to get rid of. It is necessary to give an impetus so that the body begins to act, but before that it is necessary to be examined and get medical advice.

For cleansing and improving metabolism: skimmed sour milk with cinnamon, buckthorn or hay collection, coarse flax flour infused with kefir, green and ginger tea, water with honey, apple cider vinegar and cinnamon. To speed up the process, you can take tea for weight loss, for example, based on hibiscus - redslim, or an Ayurvedic preparation - zenslim, preparations with herbal supplements - realex, tea - swallow's flight. You can buy it at a pharmacy or online store. All remedies have a relaxing effect on the intestines, so they should be taken with caution so as not to harm health and not to make a nest on the toilet.

Products that stimulate the body's metabolic process help to form a thin waist

Good to know: In stores sports nutrition you can buy drugs - fat burners, the choice is huge, the consultant will tell you the best option for you.

For wraps: the best masks for a thin waist are made on the basis of liquid honey, you can add to it:

• cinnamon;
• steamed ground coffee;
• mustard;
• red hot pepper.

The mask is applied in an even layer on problem areas and wraps cling film. Keep for 20-30 minutes, you can do at home.

Girls with a thin waist who leave their feedback on losing weight say that it is good for a graceful and beautiful figure to make masks from blue clay and seaweed.

Wraps help get rid of 20-50 mm per procedure

At home, for a thin waist, you should do a pinch massage: apply a little oil, and preferably an anti-cellulite cream, and pinch with your fingers body fat, not to bruises, but noticeable. Baths with salt or magnesia also help to quickly remove extra centimeters and become the owner of a thin waist.

Salon procedures for a thin waist: Charcot's shower, hydro and manual massage, microcurrent, thalasso, mesotherapy - improve lymph flow and blood circulation, trigger liposis, promote skin elasticity and firmness.

Of course, you can walk in a corset 23 hours a day, which is also very effective for a thin waist, straightens your posture, but for most people it brings physical suffering.

Slim waist, photos before and after a set of measures

We have proposed several very effective remedies and procedures that will help shape a thin waist and flat stomach, remove sides and cellulite. All activities should be carried out regularly, in a complex, only in this way can a visible result be achieved.

The information in the "Cleansing the Body" section will help you figure out how to properly get rid of toxins, toxins and other harmful substances, as well as what procedures can normalize metabolism, tighten your figure and put it in order after losing weight. Experts Share effective ways burning fat, talk about drying the body. Here you will learn all about safe and effective preparations for cleansing and fighting extra pounds, and also read the reviews of people who have already tried this or that remedy. The articles presented in the section will also be useful to those who want to always be healthy and support the body in the fight against negative external factors and daily harmful temptations.

Diets

In the section "Diets" are presented effective methods weight loss, disease-specific diets, gym nutrition programs, and diets that include fruits, vegetables, herbs, berries, and more. Experienced nutritionists will tell you how to choose the right diet and how not to break loose and competently get out of it in order to maintain the achieved result for a long time. Here you can also read about popular low-calorie, protein, author's, star and other diets, as well as choose the best vitamins for yourself and your family. This section will be useful not only for those who want to lose weight, but also for those who monitor their health and are attentive to the diet.

Care

The "Care" section contains advice from cosmetologists, trichologists, dermatologists. The articles detail how to deal with wrinkles, pimples, blackheads, hair loss, dandruff, and other hair, skin, and nail problems. Each girl will be able to choose an effective mask, learn about the intricacies of care and popular cosmetics. Experts will tell you everything about wrapping, massage techniques, the intricacies of visiting the sauna, effective baths for weight loss. With our help, you can say goodbye to cellulite once and for all and choose the most effective technique for this. Here you can also find information about why fingers go numb, back hurts, palms sweat and solve a lot of health problems.

Exercise

Correct the figure, return attractive forms after childbirth or weight loss, strengthen the arms, enlarge the chest, shape perfect posture, get rid of cellulite - you will learn how to do all this in the "Exercises" section. Fitness trainers talk about correct technique exercises, about all the subtleties and nuances, so that training becomes as effective as possible, and the results are noticeable as soon as possible. Complexes of exercises are conveniently divided into parts of the body. Here you can also learn everything about yoga.

Workouts for girls with power simulators this is bad? This question causes a lot of controversy among adherents. healthy lifestyle life and lovers of the feminine figure. It is difficult to name the wrong ones unequivocally, because everyone has their own truth and undeniable arguments, but we can say one thing for sure - special shells help shape the waist, attractive roundness of the buttocks and a flat stomach.

Most girls believe that body fat can be turned into a luxurious press. It's amazing, but fat cells are not able to turn into muscle tissues. To get rid of the stomach, you need to follow a diet and exercise or lose weight first, and only then proceed to exercise to form athletic body and improvement of problem areas.

Do you need a gym? It's up to you to decide.

Classes on special equipment and their advantages:

1. The process of losing weight is faster. Due to the load, the speed of blood circulation in the working area increases, which means that there is a rapid splitting of reserves.
2. Strong and elastic muscles are formed.
3. Relief appears, flabbiness of the skin disappears.
4. Cheerful mood due to the release of endorphins.

All this you get in just an hour of labor. But don't overdo it, get to work on power blocks and the bench needs to be approached wisely. Here, the desire to make a thin waist and tighten the buttocks area is not enough, you need to draw up a training plan correctly. It often happens that women, wanting to get a quick result, exhaust themselves in the gym, but do not see the changes. If you do not want to be one of them, listen to the advice of avid athletes or sign up with a coach.

What is the best exercise regimen for weight loss? Trainers recommend spending at least one hour three times a week in the gym. But if you can afford no more than two visits, then try to increase the time and load: instead of 10-20 times per set, do 20 reps.

Beginners rarely warm up before starting the main set of exercises. Strength tasks for unheated muscles are a direct path to injury. Be sure to set aside 5 minutes for running, riding an exercise bike.

After warming up, we get to work. At first, give the muscles of the waist and buttocks a small load and gradually increase it.

After finishing your workout, don't forget to stretch your core muscles. This will help relieve tension and reduce pain during the recovery period.

How to build an exercise plan

So, at the beginning of a set of strength exercises for the waist and buttocks for girls, we do a warm-up. Warming up should increase your heart rate to 150 beats per minute. Next, we move on to projectiles. Here we adhere to the following rules:

• for weight loss and body tightening, it is necessary to include all muscle groups in the work during one session;
• 4 circles for each task;
• rest between sets no more than 1 minute;
• in one circle, the number of repetitions is at least 8;
• during the entire workout we make 20-25 approaches.

If you have time, strength and desire, then you can run for a short time. Cardio load for 10-45 minutes significantly speeds up metabolism.

To achieve a narrow waist and beautiful rounded buttocks, you need to properly approach the issue of nutrition before and after classes:

1. Eating and drinking during the process is prohibited.
2. before cardio and power loads it is desirable to eat carbohydrates. It can be fruit, vegetable salad or baby puree. The main thing is that the portion is small and the food does not put pressure on the stomach during classes, but at the same time gives energy and strength.
3. The diet should be adjusted in such a way that it helps to burn excess fat on the abdomen and maintain muscle tone. Proper nutrition is considered safe and effective in this matter.
4. To achieve relief and maintain tone, about an hour after the last exercise, you need to eat a protein product, such as low-fat kefir, cottage cheese or chicken breast.

Choosing simulators for slimming the waist and pumping up the press

Each fitness center has instructors who will develop effective program training and take into account your wishes. But if you do not have a desire to work under strict supervision, then you can independently create a set of exercises to work out the waist and buttocks on different simulators. We will tell you in which direction to move, and what types of shells to choose.

• Rowing machine. He makes the abdominal muscles work and includes the rest of the groups. Quickly forms a relief press.
• Bench. Strengthens the buttocks and back.
• AB rollers.
• Abslater. Loads the abdominal muscles.
• Torso track.
• Abslater;
• Turnik and others.

Let us give an example of the most effective exercises for the formation of a thin waist in girls in the gym on simulators:

No. 1 Twisting on the block

Get on your knees facing the projectile and take the rope in your hands. We strain the press and slowly lower ourselves down, trying to reach our legs with our elbows. In this case, the chin is pressed to the chest, and the back is rounded.

#2 Hanging Leg Raise

Hang on the horizontal bar with your hands shoulder-width apart. Raise your straight legs until they form a right angle with your body.

For execution this exercise beginners are advised to bend the limbs at the knees and pull them to the level of the chest.

#3 Bench crunches

Tilt the back of the simulator to the level of 30-40 degrees. Lie on your back, head down, legs hold on to special rollers. We tear off the shoulders, and then the top of the body. The area of ​​the buttocks and lower back remains motionless. Do not go down to the end, so as not to relieve tension from the abdomen.

No. 4 We raise our legs with an emphasis on the elbows on the simulator

If it is difficult for you to perform the exercises of this plan on the horizontal bar, then at first you can work on a special projectile, where the emphasis is on the forearms. To do this, rest your hands on the crossbars, and your back is pressed against the pillow. Pull straight legs until a right angle is formed or bent at the knees to the chest.

This task is well suited for reducing the waist. It is enough just to pull the limbs with a bias to the right, and then the left side.

No. 5 We make lifts on an inclined bench

Lie on the simulator with your head up, grab the bar with your hands. Raise straight legs up, and then slowly lower to the starting position. Important! Do not lower your lower body to the end, keep your stomach in tension.

No. 6 Pull up on a fitball

For this exercise, find a large gymnastic ball. Take a pose, as in push-ups from the floor, but lower limbs place on projectile. The area of ​​the buttocks should slightly protrude upwards. Palms on the floor. Exhale pull the legs to the chest, rolling the ball from the shins to the ankles. Delay for a couple of seconds. Inhale and start position.

This complex for girls can be changed and supplemented. It all depends on your level of preparation and desire.