5 Exercises To Slim The Waist | Sports And Fitness



Sports And Fitness

5 exercises to slim the waist

What you need to look dazzlingly seductive in tight dresses? Chiseled silhouette and wasp waist! Do some exercises great muscles pull-up side, and the goal is reached.

5 exercises to slim the waist

You will need:

Exercise mat Hulahup Fitbol

Instruction 5 exercises to slim the waist

Step 1:

Side bends Stand up straight, with your feet shoulder-width apart and your arms to the sides. Take a deep breath and as you exhale, move the upper body to the right (slider type). The lower part - is fixed in a stationary state. The right hand - parallel to the floor. Reaching the maximum inhale. On the exhale, move the left hand to the right and pick up the palm to the castle. Hold this position for 20 seconds (may be longer, wait a burning sensation in the muscles). Repeat for the left side. Perform 3 sets on each arm. Get on your knees and grab a fitball. As you inhale, lift arms up, exhale, tilt the unit to the right. Inhale - hands up. Exhale - tilt in the other direction. Make sure that the curve of the body was only in the waist area. Perform 3 sets of 10 pairs of slopes.

Despite the simplicity of this exercise very efficiently cleans the sides

Step 2:

Side strip Starting position - plank pose. Hold it for 10 seconds. Take a deep breath and as you exhale, expand the body to the left side. The emphasis on the right hand and both legs. Left hand - behind the head or pulled up. Keep your body straight, do not bend. The right hand should be just below the shoulder. Hold this position for 30 seconds and take a few springs basin with a small amplitude. Again, pause for 30 seconds and return to starting position. Repeat to the other side. Perform 2 sets to secure the effect.

Planck - one of the best exercises for body shaping.

Step 3:

Ups feet in position "lying on its side," Lie on your side and lean on the right elbow. Second hand put before him by the neck, or remove. Follow ups on top of the legs 50-60 cm up - 20 times; On the inhale lift the top leg up for 30-40 cm. On the exhale, pull up to her lower leg and hold this position for 15 seconds. Repeat 5 times. On the inhale lift the top leg up for 30-40 cm. On the exhale, pull up to her bottom and make the 15 springs. Watch for body, not overwhelm ago. Repeat to the other side.

Step 4:

Lateral twisting Lie on your back, hands behind his head and remove your elbows wide. The legs bend at an angle of 90 degrees, knees position just above the pelvis. Starting position - shoulders are raised off the floor. Deep breath. On the exhale, pull your right elbow to your left knee while your right leg extended. Inhaling return to the starting position as you exhale, repeat the exercise in the same direction. Perform each exercise 20 times, then change direction.

This exercise is also great works out abdominal muscles

Step 5:

Due to the effect of the massage hoop improve blood circulation in the waist area. Takes about 10-15 minutes after the basic training, and the results are not long in coming.

Dance with hulahupom under the energetic music - cheerfulness is guaranteed!