Without a hint of excess weight - most women dream of becoming the owners of such a body, especially if by nature they do not have an ideal figure. But fortunately, in our time, you can put yourself in order at home.

The only thing you need for this is to get acquainted with the necessary exercises for a thin waist at home and systematically perform them. As a rule, these are exercises for burning fatty tissues in the flanks and abdomen, tightening the abdominal muscles and strengthening the press.

Ideal standards

Surely everyone has heard about the common standard of an ideal figure - 90-60-90. Since this parameter was taken as a standard in the nineties, many women have simply exhausted their bodies with diets and sports.

But if by nature your body does not allow you to approach these standards, all efforts will be in vain. 90-60-90 is probably the rarest type of figure and can be seen less often.

Each person is individual and has his own parameters. It is impossible to have a waist of 60 cm with a height of 190 cm, it would look painful and not aesthetically pleasing. The ideal waist can be calculated using a well-known table. All that needs to be done is subtract a hundred centimeters from your height. For example, if a woman has a height of 175, then her ideal waist should be about 75 centimeters. Maybe a little more or a little less, depending on the structure of the body, but not 65 cm.

There is another option, but it is only suitable for those girls who have the same volume in the buttocks and chest. With such data, the optimal volume should be seventy percent. For example, the hips are 90 cm in circumference and the chest is also 90 cm, respectively, the waist should be 63 cm. Based on this calculation, you can roughly understand what a good figure should look like.

It is very important to remember that not only sports and nutrition affect weight and appearance body, but health status. If it leaves much to be desired, then the figure will look the same. Diseases of some internal organs sometimes provoke an increase in fat mass, for example, heart or thyroid disease.

So before you come to grips with yourself, you should check your health. And remember that the ideal figure in the generally accepted sense can be radically different from the ideal one for you.

There are several options for how to make a beautiful waist at home to turn into a young lady from the cover of a modeling magazine. These are: corset; diet; sport.

To be honest, the first method, if it produces any real effect besides the visual one, is most likely negative. A couple of centuries ago, ladies died because they wore a corset. It compresses the internal organs, which leads to irreversible negative consequences for good health.

Now there are also extreme women who wear a corset 24 hours a day and, indeed, it prevents the appearance of a wide waist. True, then they become clients of doctors and pay very dearly for a thin waist. Use a corset without harm to health should be no longer than two hours a day.

As for the diet, it is worth understanding this word correctly. Many, instead of starting to eat right, for some unknown reason, starve themselves. But the secret is that the fat layer is removed only given that proper nutrition and diet, which is directly selected individually. When choosing a diet, consider:

• age;
• height;
• the presence of any disease.

The only carbohydrates that are excluded from absolutely all people are the so-called fast carbohydrates. Most of them consist of bakery products, sweets various types(chocolate, candy, cookies, cakes and the like), pasta, sugar, chips and carbonated drinks. Fast carbohydrates got their name due to the fact that the body digests them in the first place, after which they simply turn into hated fat.

Many people wonder why you need to go on a diet when you can just do exercises for the abdomen and waist? The answer is very simple - sports exercises allow you to tighten and pump up muscles, but fats are not burned as quickly as we would like.

You can have beautiful abs and a toned tummy, but it just won't be visible behind the fat deposits. So you need to do everything in a complex- burn extra pounds and at the same time strengthen muscles, creating the desired relief.

Exercise Options

If there is a need to change this particular area in a short time, then you need to choose exercises that will work directly on the formation of the waist. And as in any sport, the body needs to be warmed up beforehand.

Most effectively warm up the muscles running and squatting, but any active activity, including dancing, will do.

In deciding how to make a wasp waist at home, the most common and simple exercises will help.

1. Hoop.
2. Turns.
3. Tilts.

Hoop exercises

Nowadays, most women spin not just a hoop in its classic sense, but a hula hoop. It is more effective in working on a narrow waist and a thin stomach. As a rule, a hoop weighing more than two kilograms is chosen to burn fat.

There are both standard flat products and massage rollers. In any case, in order to achieve a result, it is necessary to engage in at least one and a half to two hours a day with short breaks of about two minutes. With such work, not only the waist becomes thinner, but the extra kilos also disappear.

Instructions for "correct" turns and tilts

Turns are an integral part of the lessons. To perform the exercise correctly, you need:

There is another option for turns - the legs are spread as wide as possible, the arms are extended at shoulder level, it is necessary to slowly turn first in one direction, then in the other. The back should also be flat, and the body is motionless.

Tilts should be done as follows:

1. The legs remain shoulder-width apart, hands clasp behind the head, the back remains straight.
2. Bend over so that the elbow of one hand reaches the knee of the opposite leg.
3. Leaning forward should be at the same time as raising the leg.

And in the end, we should not forget about relaxing and stretching gymnastics, it helps a lot to relieve tension and pain from the muscles.

We can say that these are all the rules that are needed in order to start putting your body in order. You need to perform the exercises presented at least two to three times a week regularly. For optimal effect, you need to do about three sets of 15 times with an interval of no more than a minute. If you pause longer, the muscles will cool down and the result will be worse.

It should also drink about two liters ordinary water per day. Moreover, it is necessary to drink not only during the day, but also directly during classes. As for food, it is better to eat several times a day in small portions and remember that you can not eat two to three hours before and after training.

By following all these simple rules, you can reduce the size of the waist and get rid of excess fat.

Attention, only TODAY!

How to make a thin waist and a flat stomach is a question that excites the minds of many women. It is clear that one dream of a beautiful and fit figure is not enough, you need a whole range of measures that promote weight loss - diets, sports, special exercises for a thin waist and flat stomach, body 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.

A few basic rules will help with this, 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 particularly 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 get a 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, we do not bend our legs, with our left hand we touch the toes of the right foot, the right hand is 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 Hint: You can continue your home workout 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 your home exercise complex.

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, low-fat 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 pepper.

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 your 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.

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, doing 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 achieve slim figure it will be much more difficult, but it is quite real.

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;
• hold on 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 it competently and safely, to adhere to the maximum healthy eating them and keep 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. Much more benefit they will bring sports exercises for the waist that can be performed at home, but before you start exercising, it is important to find out exactly what waist size in your case is the norm.

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.

Many girls think that going to the gym is tiring and boring. Many people think that you can do without training.

But in fact, physical exercises for the waist have great importance, because, only by dieting, you will not be able to get rid of excess volume. What exercises are recommended to be performed regularly for harmony?

Perfect waist

There is no universal method to determine whether the waist is normal or not. Miscellaneous Methods give different values. Many women who do not have extra pounds and adhere to proper nutrition do not have a wasp waist. It is necessary to figure out what the circle should actually be.

You need to take an ordinary centimeter tape and measure the circumference of your own waist. If it exceeds 75 cm, then exercises are necessary. This diagnostic method does not depend on growth. If there is an excess of this parameter, then urgent action must be taken.

The proportions of the body depend on the type of figure and heredity. The ideal option figures are considered hourglasses. Usually such women are worried because of the voluminous hips or buttocks. But against the background of this figure, a thin waist looks very attractive. Women with a pear type are even less fortunate with a circumference.

In the first type of women, the waist is thin, and fat is deposited on the pope and hips. In women of the "apple" type, the fat layer is located in the abdomen, it is more difficult for this type of girl to deal with excess weight on the stomach. The secret of a flat tummy and a narrow, slender waist of 60 cm is very simple: to be thin, you need to eat right. Then you will be able to acquire the figure of your dreams in a short time.

Exercise rules

To have a good weight, you need to fit into the schedule of household chores and do physical exercise everyday. They will bring the same good results as classes in a special center on an expensive simulator under the supervision of an instructor. For training at home, desire, a little space and a spectacular set of workouts will come in handy. Ideally, you need to buy gymnastic mat and hoop, but this is not the main condition, you can completely do without these items.

Training time

It is necessary to practice at a time of day when it is comfortable. Ideally in the morning you need to do gymnastics and some stretching exercises. Thus, the body will wake up faster, and the muscles will tone up. A full-fledged classes should be carried out in the evening when the body is most prepared for stress. Execution rules:

An effective set of training

Excess weight on the stomach in a woman appears most often. It is very difficult to get rid of it. This part of the body loses weight last, therefore, in order to normalize your weight, you need to make some effort. Exercises for a thin waist at home are easy to perform, the main thing is to do it constantly.

8 exercises for a perfect waist

How to perform:

Next workout for a thin waist:

1. The starting position is lying down. The arms are extended along the body, and the legs are bent at the knees. It is necessary to gently pull the bent legs to the chest and lower them back. It is important that during the exercise the lower back is pressed to the floor. If this fails, then you need to put a folded towel under it.
2. Exercise must be performed at least 25 times. The starting position always remains the same, but you need to raise and lower your legs in turn. For each leg, you need to do a complex in the amount of 12 times.

Wasp Waist Workout:

Exercises for the abdomen and waist:

1. It is necessary to take a prone position, arms are located along the body, legs are straightened vertically at a right angle.
2. The right hand should be lowered behind the head. Then, sliding the left hand on the rug, pull it down, and the right hand must be pulled up. In this case, the girl should feel that the right side of the body is well stretched, and the left side is reduced.
3. In this position, you need to count to 10, then repeat this exercise with the other side. The exercise is performed at least 15 times. If it is difficult to keep the legs in a vertical position, then they should be pressed with a knee on the chest.

Four effective exercises to get rid of belly fat:

How to make a wasp waist at home - this question worries many girls. To achieve the perfect figure, you need to do exercises at home.

Seven exercises against difficult places

Three exercises for a wasp waist

This workout is quite simple, but it will help to achieve a wasp waist. The exercises are as follows:

1. Up down. It is necessary to sit on the sofa with legs in such a way that the back remains small space. Both legs must be bent at the knees and arms extended forward, while the back needs to be slightly rounded. You need to begin to smoothly lean back, when the back touches the surface, you must immediately return to the starting position. If you can’t sit down smoothly, then you need to stretch your legs. If this does not help, then you need to lean on your hands a little.
2. Lifting the body from a prone position. You need to lie on the sofa with your stomach so that the hips are located on the sofa, and the body hangs above the floor, that is, as if “hanging” in the air. You need to ask someone to hold your legs so that they do not rise during training. It is better to keep them in the knee area. Hands should be crossed on the chest or behind the head. The shoulder blades need to be brought together, and the shoulders should be deployed. The back should not be rounded. The torso should be lowered down, and the chest to the floor. Now you need to raise the torso to the highest point, while you need to stretch your chin up. At the same time, the back and buttocks are tense. This workout is performed 4 sets of 6 times.
3. Raise both legs while sitting. You need to sit on the edge of the sofa. Lower your legs to the floor, but at the same time spread them as wide as possible. Hands should be placed on the edge of the seat, the leg bent at the knees and pulled up to the rib. It is necessary to turn the body to the side with bent leg, while you need to lean a little towards the upper half of the abdominal press. You need to return to the original position, and perform the same exercise, but in the opposite direction. In total, you need to do 5 approaches, 12 slopes for each leg.