Slim waist in a week. How to make the waist thin and remove the stomach at home

Fast food and late-night snacks are not the only enemies of a thin waist. To make it so, we are also hindered by incorrect exercises! We present you 5 mistakes on the way to a wasp waist and a beautiful belly.

Thin waist - a matter of technique and proper nutrition

First, a little anatomy: the girth of the middle part of the body largely depends on the hormonal characteristics of the body. For example, those ladies who have a lot of female sex hormones (especially estradiol) in their blood can boast of a thin waist. And those who lack these substances in the body are not among such lucky ones.

Mistake #1: Going on low-calorie diets

Some, in an effort to make the waist thin, follow diets that allow you to consume less than 1200 kcal per day. It makes no sense, experts say. “Yes, you will lose weight on a low-calorie diet, but only at the expense of muscle, not fat, which will remain flabby on your sides”, - warns Sasha Brown, Hollywood fitness model and personal trainer at the Studio City Fitness Gym in Los Angeles. In addition, low-calorie diets slow down the metabolism, and when they are completed, the weight, as a rule, returns with “friends”.

What to do? Adjust nutrition. “It is important not only to balance the diet, but also to monitor portions: a stretched stomach will definitely not make your waist thin”, Sasha Brown warns. It is not necessary to have a scale or measuring cups on hand, you can determine the desired portion size with the help of your palms. “Your lunch might look something like this: the volume of vegetables should be like your two fists, animal protein - like your palm, not counting your fingers. Everything else - cereals, legumes, fruits, dairy products, etc. - no more than one fist, - expert advises. On the way to a thin waist, it does not hurt to give up not only sweets and fatty foods, but also reduce the amount of fruits. “Despite the abundance of vitamins in them, fruits also have a high glycemic index. And the higher it is, the greater the chance of fat deposition in the middle part of the body, ”- explains Sasha Brown. It is also worth reducing the consumption of legumes, dairy products, and sticky cereals (oats, semolina) - these products can provoke bloating, which will also increase the waist circumference.

Mistake #2: Long Cardio Workouts

You can't get leaner without aerobic exercise. It’s just not possible to make your waist thin by doing these types of activities for a long time: cardio training (running, aerobics, brisk walking or elliptical training) lasting more than 50 minutes will not rid your sides of the fat layer, but they can destroy muscle mass. And without it, it is impossible to achieve elastic forms and a fast metabolism!

What to do? “In order to preserve muscles and make the waist thin, 25-40 minutes of effective cardio load several times a week is enough.”, - explains Sasha Brown. The easiest way is to divide your aerobic workout into sections of 5 minutes, adding lunges, squats and jumping exercises between them. Such exercises stimulate active fat burning. Start exercising twice a week and bring the number of workouts to three or four. You can do the exercises before breakfast - you will see results much faster.

In order for the waist to become thin, it is not at all necessary to spend hours in the gym

Mistake Three: Wrong Exercises

These include, for example, tilts to the sides with weighting. It would seem that what could be more effective: after all, from these movements we feel tension in one side or the other? In fact, such exercises only increase the waist circumference. “Sideways develop the oblique abdominal muscles, and instead of beautiful curves, you get absolutely smooth, rough lines,” Sasha Brown warns.

What to do? Give up these exercises in favor of yoga. “It has a lot of power asanas and dynamic complexes that stimulate metabolism and have a positive effect on the functioning of internal organs,”- says Natalya Minina, yoga therapist at the MICOMed Oriental Medicine Clinic. Experts advise putting the poses where you have to twist the body into the basis of practice. “These asanas stretch the lateral muscles, making the waist thinner and improving blood circulation.” explains Suwani Stepanek, professor of yoga at San Francisco City College. In order for muscle volumes to begin to decrease, forming beautiful curves, you need to linger in each position for at least 30 seconds and perform complexes at least twice a week.

Mistake #4: Daily Abs Workouts

"abs exercises are not fat burning", Sasha Brown explains. Twisting is the same strength exercise as squats, and requires muscle recovery: that is, in order to “draw” beautiful cubes on the stomach, the muscles need to rest for at least a day after an intense workout.

In addition, if your muscles are covered with a thick layer of fat, then soon after the first workouts, you may notice that your waist circumference is only increasing.

What to do? Strengthen your abdominal muscles by doing the plank. This exercise does not build muscle, but tightens the stomach. Start with 15 seconds and work your way up to 1 minute. Do the plank every other day for 3-4 sets. When the fat layer at the waist becomes less, then you can start twisting. Sasha Brown shares her abs workout: “Do 15-20 twists, immediately without rest, go to leg raises from a prone position, and then do a plank for 1 minute. Rest and repeat 2-3 more rounds.

Fifth Mistake: Refusing Other Strength Exercises

Many women, in pursuit of a thin waist, avoid training for other muscle groups, paying attention only to the abdominals. “Losing weight only in the waist will not work, because fat does not go locally,” explains Alexandra Burdakova, a physiologist at an Australian clinic. In addition, abdominal exercises are not energy intensive enough, so there will most likely not be any result from such training.

What to do? Work out all muscle groups. "Strength training improves metabolism and accelerates the fat burning process, even at rest," - says the expert. Set aside at least one day a week to work your back and shoulder girdle. “Having formed the muscle in the upper body, you visually harmonize the figure and reduce the waist,” says Alexandra Burdakova. Set aside another day to work out the gluteal muscles to balance the proportions of the body and create a sandy silhouette. Do not forget to also take care of the skin so that it does not lose its elasticity and firmness. A contrast shower can give skin tone, and regular massage in the waist area will help speed up the breakdown of fats and form graceful lines.

Slim waist in a week, is it possible? We can confidently say: “Yes!” But keep in mind that this will have to work hard and "torment" yourself.

But after all, during the period when you could afford to eat anything, not counting calories, not adhering to a diet and absolutely not working on your figure, it probably lasted more than one week, right?

Therefore, it will be quite difficult to “erase” the imprints of excesses, but is it worth it? So let's get started.

Mono-diets for slim waist

As you may have guessed, we are talking about diets. If you want quick results, you need a rigid diet that guarantees the loss of a certain number of kilograms in the shortest possible time.

These types of food include many, for example, rice, kefir, apple, buckwheat. The principle of such diets is to consume one product during the day (see the name of the diet).

This product is usually low in calories, contains no or very little fat. You need to consume food quite often, after three hours, while the last meal ends at 18-00. It is possible and very necessary to drink enough liquid, preferring green tea and mineral water.

Effective exercises for a thin waist

A thin waist in a week is not an easy task, but it's worth it! If after a week you continue to exercise, there will no longer be questions about a graceful waist. Consider the most effective and efficient exercises.

Warm up

Before any workout, do not forget that you need to warm up the muscles properly. You can run on a treadmill, perform tilts and turns to the sides, jump in place. Be sure to make rotational movements in the pelvic, shoulder, knee and elbow joints.

Exercise #1

Clasp your hands above your head. Perform side bends at a slow pace, forward, and then bend the body back. Do not lower your arms, perform tilts with maximum amplitude. Keep your back straight. Do 15 reps on each side.

Exercise #2

The exercise is performed lying on the floor (use a bedding for convenience). Put your hands behind your head, bend your knees slightly, while lifting your feet slightly off the floor. Perform body raises so that the elbows remain deployed (15 times).

Exercise #3

Starting position: lying on your back, knees bent, arms at the seams along the body. Now we raise the hips a few centimeters, so that the coccyx comes off the floor, while straining the abdominal muscles. Hold this position for as long as possible, but not less than 15 seconds. We raise the hips slowly so that the main load goes to the press.

Exercise number 4

Try to stretch the lateral muscles as much as possible. They are responsible for the waist like a wasp. It is advisable to perform such twisting 15 times in each direction. Over time, it is desirable to increase the amount.

Whether you have a thin waist or not is largely due to heredity and body type. For example, making a thin waist is much more difficult than for asthenics.

The task is also more complicated for those who have a small distance between the ribs and the pelvic bone: alas, there will never be a wasp waist here.

The girth of the middle part of the body is also affected by the hormonal background: a large amount of female sex hormones (in particular estradiol) in the blood makes the figure more feminine and the waist thin. And their lack often leads to the opposite effect.

How to train to get a slim waist

I will say right away: due to strength exercises alone (for example, for), it will not work to make the waist thin. “We also need cardio loads that will melt the fat layer and remove excess volume in the abdomen,” explains Marina Abramova, manager of group programs of the fitness club "TERRASPORT Copernicus".

The ideal option is to combine strength and cardio exercises into one workout. “not only warms up the muscles well, but also noticeably increases the heart rate. Therefore, such activities burn more calories, ”says Marina Abramova.

The best way to sculpt a thin waist is exercises that involve the oblique muscles of the press and the stabilizers of the core, and will have a positive effect on the relief of the abdomen. But tilting to the side should be avoided: from this, the waist can be in volume .

Our waist will help to make it thin, combining three power blocks and two cardio exercises. Do each of them for a minute, rest for another minute, and immediately move on to the next movement. “Advanced fitness athletes need to reduce their rest time to 30 seconds,” says Marina Abramova.

At the initial stage, repeat only two such circles, and after a couple of weeks you can gradually increase their number to four.

To make your waist thin, exercise at least four times a week. Before performing the complex, be sure, and then do a little stretching. “The first will save you from injury, and the second from muscle pain,” recalls Marina Abramova.

A set of exercises for a thin waist at home

You will need: a fitness mat and two half-liter water bottles.

Power block // straight twists

Initial position. Get into a plank position on your palms and toes , place the brushes under the shoulders. Tighten your abdominal muscles and do not arch your back.

How to perform.“Step” to the right, first with your right hand, then with your right foot. Following them, step over there with your left hand and foot. Return to the starting position and repeat the maneuver to the left, (stepping from one edge of the mat to the opposite).

Twisting in the fold

Initial position. Stand up straight, put your feet together, hands on your belt.

How to perform. Keeping your back straight, jump to the left from foot to foot while raising your arms up. Jump back to starting position.

Power block // "Scissors"

Initial position. Lie on your back, lower back and shoulder blades pressed to the floor. Clasp your hands behind your head, bend your legs and place your feet on the floor.

How to perform. Lift your shoulder blades off the mat, extend your left arm and stretch it towards your right knee. Repeat the exercise on the other side.

How to complicate exercises for a thin waist

Initial position. Sit down, rest your hands on the mat just behind the pelvis, bend your legs, feet on the floor.

How to perform. Slightly round your lower back. Resting your hands on the mat, tilt your body back at a 45% angle to the floor. At the same time, stretch your right leg forward to parallel with the floor. Return to the starting position and, again deflecting the body, stretch the left leg forward.

How to complicate. Leaning the body back, stretch both legs above the floor.

It is pleasant to look at graceful and slender girls. Beautiful curves, graceful gait, a flat tummy are not always a gift of nature. In 99% of cases, this is the result of long, daily, hard work on your body, nutrition, lifestyle. But the result is really worth it! How to make a thin waist at home: a selection of the most effective ways and what you don’t need to waste time on.

Main body types:

Apple. The most difficult type of figure to shape the waist, has no pronounced curves, the chest and stomach are full, the legs are thin.
Pear. Girls with such a figure look very feminine, the waist is thin, but the hips and legs are wide and full.
Inverted triangle. This type also does not have a pronounced waist, the body in the area of \u200b\u200bthe belt may be wider than the hip line.
Rectangle. Hips, waist and chest have almost the same volume or look like that, it is quite difficult to form a figure with this type.
Hourglass. Ideal type, hips and chest are about the same, waist is thin. It includes the world-famous parameter standard 90-60-90.

Of course, girls "apples" or "rectangles" should not give up and lean on buns. In any case, efforts and work on the body will give positive results. You can pump up the hips and buttocks, choose the right clothes to visually narrow the waist. There are many different ways to get a thin waist, including surgery. But drastic measures are not always necessary.

Interesting: According to the norms, the waist of a healthy adult male should not exceed 98 cm. For women, the maximum figure is 78 cm. Large numbers are considered a deviation, indicating obesity and health problems.

Right sport

Swinging the press, tilting, lifting the torso are the most popular exercises for the waist and a flat tummy. But often they only increase the sides, as they are done incorrectly. To really clean up the excess in the right place, it is wiser to work with a trainer or at least get a few lessons. Small mistakes lead to the pumping of the lateral abdominal muscles. Weighted squats, side bends (including sitting), twisting require the development of the correct technique.

What exercises can be done without fear:

Cross bar. A person is pulled into a string, held in this position with the help of two reference points: socks, bent arms.
Side plank. A person is stretched in a position lying on his side, held with the help of two reference points: an arm bent at the elbow and the side of the foot.
Jumping rope. Strengthen the back, abdominal muscles, speed up metabolism, have a positive effect on the entire figure.
Deep squats. Exercise can be done only without weights.

Burpee exercises give a very good result. This is a small complex for high-quality study of the muscles of the whole body, including the abdomen. It consists of exercises that move from one to another. The lesson begins with a deep squat, which flows into the bar, then squats again and a sharp jump.

"Vacuum" for harmony

A good help in the formation of bends and getting rid of the tummy will be the exercise "Vacuum", sometimes it is called "Pump", the breathing exercises "Bodyflex", "Oxysize" work on the same principle.

The exercise is done immediately after waking up or just on an empty stomach, you can not combine it with the main workout and take a few minutes separately. Vacuum is allowed to be done standing, on all fours or lying down. Brief execution technique: exhale all the air to the very end, pull the stomach under the ribs, hold the breath for 8-10 counts, inhale. Repeat several times.

Video: Slim waist in 7 minutes a day

Proper nutrition and weight control

The waist will never be thin if you use flour products, sweets, fatty foods, fast food. All these products contain fast carbohydrates and are instantly deposited on the sides and stomach. It is very difficult to remove fat from this area, it leaves in the very last place. Therefore, the primary task is to bring the weight back to normal, only after that start working on the problem area. An obese and even slightly plump person will not be able to find a beautiful waist.

For weight loss, you can pick up some effective diet, a huge number of them have been developed. Helps to lose weight by counting calories, protein-carbohydrate alternation, fasting days. If there are few extra pounds or you just want to reduce your stomach with normal body weight, then it is wiser to switch to proper, fractional nutrition.

Basic principles of proper nutrition:

Carbohydrate food is consumed in the morning until 12 noon. After dinner, only proteins, low-fat dairy products, vegetables.
Fruit after 16 hours is not recommended. You can make an afternoon snack out of them.
Dinner is as light as possible: chicken, fish, fresh vegetables, low-fat cottage cheese.
After 6 pm, you can and should eat so that your metabolism does not slow down. It is advisable to have a meal 2-3 hours before bedtime. An ideal late dinner would be boiled chicken, protein omelet, kefir or cottage cheese.
Alcohol is very high-calorie and harmful, in addition, its use often leads to loss of willpower and overeating. You can sometimes afford 1-2 glasses of dry wine, but not more than once a week.
The maximum serving size is 300 g. It is better to fit in 200-250 g, have a snack every 2.5-3 hours.

Important! Water is needed for the normal functioning of the body and weight loss, but you do not need to drink it in liters at once. Drinking should also be fractional, small sips of a glass every 1-2 hours. Do not forcefully catch up with the daily norm in the evening.

Correct posture

Over the years, women gain weight, they have a tummy, the waist is spreading to the sides and very often this is associated with a biological slowdown in metabolism. As the world-famous doctor Elena Malysheva says, from 30 to 40 years, metabolic processes slow down by 30%, from 40 to 50 years another 30%. But for some reason, many are silent about posture. She also suffers over the years, but begins to change much earlier, sometimes from her very youth. It is worth going to the mirror and straightening up, stretching your neck, bringing your shoulder blades together and changes in the waist will immediately be noticeable. The tummy will become flat, and the figure is attractive.

How to restore or change posture:

Strengthening the muscles of the back. They are responsible for posture, help support the tummy. Exercises on the back, for example, "cat", will help. Favorably acts yoga, stretching.
Special corsets. Clever devices in which it is simply impossible to slouch. There are different types of corsets for straightening posture, preventing curvature.
Constant control. Particular attention should be paid to posture when working at a computer, writing or reading, eating. It is at these moments that the muscles relax, the stomach “falls out”.

Video: Posture like a queen

Bowel cleansing

The intestines of modern people are lazy, they are not completely cleansed, over the years, fecal deposits, microbes, and mucus accumulate in the folds. Their weight can reach several kilograms. Naturally, this is an extra volume in the abdominal cavity. The problem is often associated with malnutrition, namely, insufficient intake of coarse fibers - fiber. Fresh vegetables, cereals, pastries from grain flour are increasingly being replaced by buns, sweets, and sausages.

How to help the intestines cleanse:

Daily use fresh vegetables, cereals from unrefined cereals, bread from grain and wholemeal flour.
Take a course of cleansing with pharmaceutical preparations. For example, "Laktofiltrum", "Fortrans", "Lavakol".
You can clean it with available folk remedies. For example, beets and kefir, salt water with lemon.
Include bran in your diet. A small portion of 30 g will cover the body's daily need for fiber.

The effect of bowel cleansing will be very noticeable, you can pre-take measurements and compare them after a few days. Losses are up to 3-5 cm. The figure will instantly change, along with harmony, lightness and good mood will appear.

Bowel cleansing has other positive aspects: the work of the stool is getting better, the complexion and skin condition improve, the number of rashes is reduced, toxins and toxins that poison the blood come out of the body. The procedure is useful in all respects, but requires a competent approach.

Clothing: how to hide a flaw

A person spends most of his life in clothes. She is able not only to cover the body, but also to hide flaws, emphasize dignity, visually narrow the waist. The simplest and most win-win option is slimming underwear. You do not need to save on it, you should not buy over the Internet. It's important to get the right size. The tummy and waist should be pulled in, but without folds and protruding seams.

You should not buy slimming underwear in bright colors or decorated with lace, lacing, with the exception of corsets. Corrective clothing should be invisible. If it is not possible to buy several different colors, then it is better to immediately take beige. It is suitable for colored, white and dark things.

Tips for choosing clothes:

Dark top, light bottom. If you wear a wide black belt or a dark T-shirt, then the waist will look advantageous compared to a light bottom.
A-line skirts. The flared bottom visually makes the upper part of the figure more feminine, sophisticated, favorably emphasizes the waist.
Skirts and trousers in fabric with horizontal stripes. This option will visually expand the hips, create a contrast, perfect for girls with a rectangle or apple figure.
Cropped jackets. Such clothes draw the waist line and emphasize it.
Jeans and flared trousers with a high waist. They stretch the figure, add grace, sophistication, emphasize the waistline.
Basque. She can be present on skirts, dresses, blouses. This option is only suitable for slim girls. On obese people, the Basque sometimes looks ridiculous and ridiculous.
Dresses with dark accents. Models of dresses with side dark wedges also form the bend of the hips. The figure in such clothes looks slim, sexy.

When looking for clothes, do not forget about the color type and your age. What is right and looks good on another person is not always suitable.

Useless and inefficient ways

Not every work will be rewarded with a slender waist. In addition to effective methods, there are a lot of useless, but for some reason advertised and well-known methods. At best, they will only take time; at worst, they can harm the body.

What doesn't help:

Wraps. Yes, you can lose a few centimeters at the waist, the extra water will go away, but in a few days everything will return. You can use wraps as an express method before an important day or event.
Hoop, hula hoop. A controversial way to get a beautiful waist. Someone assures of its effectiveness, others complain about the abundance of bruises. But not even the most expensive hoop can provoke lipolysis (fat breakdown) in the right place.
Belts for weight loss or thermal underwear. This is not only useless, but also harmful. Many girls put on all this before playing sports, the same effect works as from body wraps. But only water leaves, while breathing becomes difficult under pressure, the work of internal organs becomes more complicated.
Stretch corsets. They give an instant visual result, but there can be no question of any long-term effect.

Even worse, when girls apply anti-cellulite creams, wrap themselves in a film or put on weight loss belts, then they begin to twist the hoop in this form. The effect of the procedure is possible, but short-lived. It is impossible to lose weight in a local place, and the departed water will return very soon. The maximum that can be achieved in such ways is to improve the condition of the skin due to the good penetration of the cream. But why not just rub it in and give it a gentle massage? Any pressure on the abdomen leads to pain, injury to internal organs. The path to a beautiful figure must be laid out correctly!

Video: The most dangerous exercises for the press

Want a slim waist but can't make time to go to the gym? It doesn’t matter, you can achieve the perfect result at home, thanks to the right exercises, nutrition and a healthy lifestyle.

The accumulation of excess weight in the waist area is usually considered "male type", although modern research refutes this statement. In women, fat in the waist area is quite common. The main reason is a large number of alpha-2 receptors that block the breakdown of fats. This means that the stomach and sides are initially prone to the accumulation of excess weight and they are deservedly called "problem areas".

Among the main factors that lead directly to the accumulation of fat, it is worth highlighting:

An excess of calories;
The predominance of simple carbohydrates and unhealthy fats in the diet;
Lack of physical activity and a sedentary lifestyle;

Despite popular myth, genetics and "bone width" are minor factors. They have little effect on the width of the waist and are easily leveled by hard work and constant training.

What should be the ideal waist

Do not get too hung up on the cherished parameters "90-60-90", which were promoted by glossy magazines.

The question of the ideal waist is considered individual and depends on many factors. There are average methods of calculation that allow you to determine the approximate value for each person, although they cannot be considered objective.

The first method is the easiest to calculate the value, you need to subtract the number 100 from your height. For example, with a height of 175 cm, the average waist size will be 75 cm. But, if we take into account a person with a height of 185 cm, a waist of 85 cm will be the norm for men and absolutely unacceptable value for a woman. This makes this method biased.

The only effective option to find the optimal waist size is to take into account proportionality. On average, the calculations for women should look like this:

Chest - 92-98%;
Waist 69-73%;
Hips - 100%.

Substitute your measurements for the percentage, taking the hips as 100%, and you can calculate what you need to aim for.

How does fascia affect waist size?

Fascia plays a much larger role than blurry parameters and measurements. It is a kind of "film", which is located directly under the skin and envelops all organs and muscles. The fascia can become stiffer, making excess fat deposits at the waist appear more massive. It is for this reason that the waist size of two women with the same weight can be completely different.

What can cause fascia to lose tone and mobility? Among the main factors are:

Sedentary lifestyle and poor posture (slouching);
Harmful foods and frequent stress;
Accumulation of toxins;
Childbirth.

However, restoring the normal state of the fascia is quite simple. To do this, you must adhere to a healthy diet and regularly perform exercises of a different nature (tension, stretching, statics).

Waist exercises at home

Regular exercise will not only tone all the muscles, but also spend enough calories to burn excess fat. Physical activity is very important, since one diet will not be enough, and even after losing weight, the skin will not be firm and elastic.

It is better to perform all exercises in small complexes, giving training for 10 minutes every day. They can also be combined into large and cycles, performing alternately or in a circle. In this case, you can train every other day, alternating the load on the press with.

Tilts from a standing position to the sides

Stand straight, feet slightly wider than shoulder level, hands on the belt. Next, perform alternate tilts to the sides to the limit. Movements should be slow and concentrated. During the slopes, you need to pull the body up as much as possible.

Mill

Place your feet in a wide stance (depending on your stretch and fitness level), and turn your feet at a 45-degree angle. Tilt and stretch with your left hand to your right toe and vice versa - with your right hand to your left toe. Always take your free hand back, while touching the leg, it should look straight up. When bending over, the back must be kept straight.

Standing crunches with knee to elbow

Stand up straight, feet should be at a close distance from each other. Place your hands on the back of your head so that your elbows “look” to the sides. Next, perform side twists, while raising the leg bent at the knee and tilting the body to the side. When the knee and elbow touch, slowly return to the starting position and continue the movement. Do movements alternately left and right, or alternate approaches on each side.

Lateral twisting lying with the withdrawal of the hand to the heel

Take a position lying on your back, bend your knees at a right angle. Place your left hand behind your head, stretch your right hand to the side perpendicular to the body. Further, at a slow pace, without bending the right arm at the elbow, reach for the heel of the right leg and return to the starting position. Perform approaches alternately, on the left and right sides.

Turns of the body while sitting with the withdrawal of the elbow back

Sit on the floor and bend your knees. Feet should be firmly planted on the floor for support. Pull your body back a little, keeping your back straight. Stretch your hands in front of you, they should look at 2 o'clock. Next, alternately take the elbow of each hand back and stretch it to the floor, turning the body. The second hand should remain in its original position (for 2 hours). You should try to make the movement due to the oblique muscles of the abdomen.

Jumping with rotation of the pelvis

Stand in the starting position: feet shoulder-width apart, stretch your arms in front of you and connect to the lock. Next, perform alternating jumps, rotating the pelvis and feet to the left and right. Try to move with the muscles of the abdomen and thighs, keeping the body as even as possible.

Lateral (oblique) twists

Lie on your side, bend your legs at the knees. Place one hand behind your head, stretch the other in front of you or put it on your stomach (or knee). Next, try to raise your shoulder a couple of centimeters off the floor and at the same time stretch so as to bring the shoulder blade as close to the thigh as possible.

Curtsey and leg abduction to the side

Stand straight, feet shoulder width apart. Stretch your arms forward and bring to the castle. Next, move your right foot back diagonally, winding behind the left as far as possible. Then do the same movement on the other side. The knee of the leg during abduction should be as low as possible to the floor for maximum stretch.

Remember that only through training and nutrition can you achieve a thin waist. Without dietary control, even the most intense exercise will not work. The same applies to exhausting diets without regular training.

Vary the exercises, perform them with a different number of approaches and repetitions, change the order, use small dumbbells. This will provide the muscles with a versatile load and force them to adapt to it, as a result of which you can achieve the desired goal.

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