What do you need to pay special attention to?
Experienced professionals recommend taking into account some features:
- bending over with an additional load (dumbbells) promotes rapid growth of the lateral and oblique abdominal muscles. As a result, your waist size begins to increase. Such exercises are suitable for young guys who want to increase the proportions of their body. In this case, this technique is not suitable for girls who want to get a thin waist;
- exercise with a hoop. Constant training with a professional hoop can provoke prolapse of the pelvic organs;
- turns to the side with additional weighting. In the process of performing this technique, it is not recommended to make sudden movements.
- You can achieve quick results with cardio exercises. They promote rapid burning of fat in the waist area;
- effective exercises for the sides should be combined with additional loads.
How to properly train your waist muscles? In this case, it is recommended to perform each workout for at least 20 minutes. During this time, the deep muscles that are responsible for the chiseled waist are worked out.
Before starting your next workout, it is recommended to do a light warm-up. After this, you can perform exercises for the waist and sides. During the process, it is important to monitor the oblique abdominal muscles. They should not experience excessive stress.
Erroneous exercises for the sides and waist
Wanting to achieve a slender silhouette, girls start with the wrong thing. Some people hoop, others prefer cardio instead of alternating it with strength training. Learn the mistakes you should NOT repeat.
Working with a hoop
Twisting a hula hoop (hula hoop) is a dubious activity that, if used incorrectly, will cause serious damage to health. Many ladies spin it for 40-60 minutes, which damages internal organs and can lead to serious deformation. The hoop spins only when you have fully pumped up your back and abs.
Dumbbell Bends
Another dubious venture. If you work with weights systematically, your oblique muscles will begin to pump. Due to this, the waist will only expand, the fatty tissue will not go anywhere, and the body will change from its normal shape to a rectangular shape. Bent-overs with dumbbells are prohibited for those who want to achieve a narrow waist.
No cardio, but some strength training
Some beautiful ladies run to the gym to work on the iron. In reality, exercises for the sides and waist consist of mixing cardio loads with strength ones. This can be easily done at home. Bottom line: You won't burn fat if you're not actively exercising.
No strength training + presence of cardio
During intense aerobic exercise, fat tissue is burned throughout the body. As a result, your workouts don’t have the desired effect; you lose weight everywhere or don’t lose weight at all. To find a wasp waist, train zones alternating aerobics and strength training.
Bends to improve your waist shape by Valerie Turpin
1. Stand up straight, place your feet shoulder-width apart, bend your knees slightly (slightly so that the kneecap absorbs the shock and does not experience a strong load). Place your right hand on your side, and quickly lift your left hand up, while simultaneously tilting your body slightly to the right (you shouldn’t lean too much - your body should work like a spring). Repeat 30 times. 2. Move your left arm to the side (parallel to the floor). Without losing momentum, “pull” your body to the left and return to IP (30 times). 3. Alternate movements: first pull your body to the left (arm parallel to the floor), and then bend down over your side (not deeply, while your palm slides down along your leg and touches your knee). Repeat this cycle 30 times. 4. Bend down over your side (not deeply, while your palm slides down along your leg and touches your knee). Number of repetitions – 30 times. 5. Place your left palm on your thigh and repeat the entire cycle of bending in the other direction. 6. To complete the complex, alternately perform side bends, raising one arm above your head (opposite to the movement of the body), and placing the second on your hip (30 times in each direction).
This complex is brought to our attention by Valerie Turpin - a high tempo and a large number of repetitions effectively burn fat around the waist. Judging by the reviews of those who have tried the complex on themselves, the first days are marked by severe muscle pain in the area being worked on.
Exercises for a thin waist
After you have completed the warm-up, you should move on to the main exercises. The most effective are considered to be various types of body twists.
The photo of the exercises shows the order of each technique.
The starting position of the body is lying on your back. The body is as relaxed as possible. Next, raise the body and twist the body in the opposite direction. The lower back and elbows should not come off the floor.
Twisting the body in a sitting position. To do this, you need to sit comfortably. Legs should be bent at the knees. The body body is slightly tilted to the side. During the execution, you need to smoothly turn your body, while your arms are slightly bent at the elbows. This method is designed for more resilient individuals.
Twisting the body while lying down. The body is in a relaxed state. The legs are slightly raised above the stomach. Knees slightly bent. It is recommended to place a small rubber ball between them. Performing the exercise requires bending your knees to the side. As a result of this, the oblique abdominal muscles are well worked out.
A set of exercises for the sides and waist
Below we will present you the most effective exercises that will allow you to create a slender waist and at the same time pump up your abdominal muscles. At the initial stage, do at least 20-25 times, then more.
No. 1. Seated crunches
1. Prepare a fitness mat, sit on it, adjust your buttocks, straighten your back and bend back 45 degrees.
2. Bend your legs at the knee joints. Now lift your feet off the floor, bend your arms at the elbows.
3. Start turning your legs in one direction, and move your body in the opposite direction. Legs to the right, body to the left. Do 40 times in total.
No. 2. Side crunches
Exercises for the sides and waist are multifaceted; there are more than 10 twists alone. We suggest you familiarize yourself with the lateral twist at home.
1. Take a position lying on your side. Place your hands behind the back of your head, look towards the ceiling, bend your knees, placing them on top of each other.
2. Tightening your abdominal muscles, try to raise your shoulders, rushing upward. You will feel the oblique muscles tighten. The result is achieved due to the lateral position.
No. 3. Lying crunches
1. Lie with your back down, pressing your shoulder blades tightly. Spread your arms to the sides, rest your palms on the floor. You will support yourself with your hands.
2. Now lift the straightened legs up so that they form a 90-degree angle with the body.
3. Hold a ball or any other object between your knees so that there is a small gap between your legs.
4. Press your shoulder blades to the floor. Lower your legs first to the right side, then to the left. Try not to touch the floor. To make the task easier, the legs are allowed to be bent.
No. 4. Lifting the body while lying down with twists in the opposite direction
We continue to look at effective exercises for the sides and waist. The technique for doing it at home is very simple.
1. Lie down on a gymnastics mat with your hands behind the back of your head. Spread your elbows. It is forbidden to clasp your fingers together. With your legs bent, place your full foot on the surface. Also press your lower back.
2. Raise your head slightly so that there is a gap of 10 cm between your chin and chest. This position must be maintained throughout the entire workout.
3. Start lifting your body. The lower back should not come off, the elbows should not be brought together. Add twisting to the lift. You need to reach your elbow towards the opposite knee.
4. Smoothly return to the starting position. Repeat the exercise only on the other side.
No. 5. Lying body raise with heel touch
1. Take your usual position on the floor to pump up your abs. Bend your legs. The lower back should be pressed. Raise your body and head slightly. Stay in this position.
2. Begin to reach the fingertips of your right hand towards your right heel. Return to the starting position. Do the same on the opposite side (reach your left hand towards your left heel).
No. 6. Crunches on a fitball
All of the exercises discussed for the sides and waist are effective. To practice at home, you will need a fitball.
1. Using a gymnastic ball, you can relieve the additional load that falls on the lower back. Fitball allows you to efficiently work out even the smallest muscles.
2. Lie down on a fitball. The ball should be under the lower back. Bend your left arm and place it behind the back of your head. The opposite arm should be straightened in front of you.
3. Start lifting your body. Reach your right hand towards your opposite knee. Do the same with the other hand.
No. 7. Side plank
1. Lie on your side. Form a straight line from the body. Rest on your elbow, distributing the entire load onto it and your forearm. Lift your pelvis off the floor.
2. Place your opposite hand on your pelvis. Stay in a tense state for as long as possible. Each time the duration of the exercise should increase.
No. 8. boat
If you alternately do exercises for the sides and waist, you will achieve good results at home.
1. Lie with your stomach down, placing your hands behind your head. The essence of the training is that you need to lift your legs and body at the same time in order to bend in the opposite direction.
2. If possible, stay in a tense position for the maximum amount of time.
3. Remember to breathe evenly. In addition, it is forbidden to strain your neck. Repeat several times.
No. 9. Classic plank
1. Take a position lying on your stomach. Place your elbows on the floor. Distribute the load onto your forearms. You need to touch your toes to the floor.
2. Tear off the body. It should create an ideal straight line without bending the pelvis and moving the “fifth point” to the top. Hold out as long as you can.
All the exercises presented allow you to use the muscles of the sides and waist as efficiently as possible. Frequent training will help you achieve results at home. Don't give up halfway through what you've achieved, keep playing sports.
