Effective exercises for the waist at home - How to become a goddess!

  • Mar 09, 2018
Effective-exercise-for-waist-in-home-conditions_05 Exercises for a slender waist at home will return smooth curves and a flat stomach

Exercises and female "tricks" to create a thin waist at home will return smooth curves and a flat stomach. The word "waist", according to one version, consists of exclamations of the girl, with curiosity considering herself in the mirror( "Is it me?").Do not try to turn the river of time back, really create the ideal proportions thanks to this particular part of the body.

Effective-exercise-for-waist-in-home-conditions_02 The proportions of the abdomen and thighs remain optimal, if the first indicator is divided into the second. You can congratulate those who have a calculator showing the result in 0,6-0,7 units


  • 1 Game of geometric figures
  • 2 Aspen waist: methods for lazy
  • 3 You -my breath
  • 4 «calm» recipes: belly dance
  • 5 wedding rings
  • 6 Anita Lutsenko: the waist for 5 minutes
  • 7 Thin waist: only pad and desire

Gameeometricheskih figures

men admit that a popular and sought-after type of female figure remains an hourglass( the body as that of Scheherazade - lush breasts and thighs, narrow waist).It is not necessary to weigh 50 kg. Features of the ideal belt zone:

  • The proportions of the abdomen and thighs remain optimal, if the first indicator is divided into the second. You can congratulate those who have a calculator showing a result of 0.6-0.7 units.
  • Sometimes extra volume is attached to a loose stomach, and a stretched stomach. It is enough to adjust the consumed portions of food( switch to 5 meals a day, plus - the volumes of food do not exceed two palms folded by a boat).Extra centimeters will go away by themselves.

Tip! Sometimes the type of figure dictates hormones. Violation of the balance of thyroid hormones, estrogen, diabetes mellitus "make" the body to work more slowly, to postpone fats, provoke an unhealthy appetite. A visit to the endocrinologist and / or gynecologist will not be superfluous.

If you need an hourglass silhouette for photography, you need to take a winning pose - to put your hands behind your head and spread your elbows wide, straighten your back.

Effective-exercise-for-waist-in-home-conditions_01 Sometimes extra volume is attached to a loose stomach, and a stretched stomach

Important! If slimming exercises at home are not enthusiastic, the fair sex does not have the time or there are restrictions on the state of health, save fashionable advice. Tightening( corrective) laundry will be appropriate. But to wear it for a long time is not recommended, contraindications - tumors, pregnancy, circulatory disorders. Beauty should not harm health.

Aspen waist: methods for lazy

Total weight loss invariably leads to a decrease in the zone of the belt. The use of more protein products( if there is no kidney disease, and water balance is maintained), a decrease in the total number of calories consumed per day will give the desired results!

Often all this is done in the name of a "little black dress" or an evening toilet prepared for meeting graduates. The clothes can help. It is necessary to choose the right shapes, which easily "veil" up to 5 kg and visually stretch the figure.

  • Sarafans, dresses, shirts, retro dresses, which combine lush trapezoidal skirts and open shoulders or sleeves-lanterns.
  • Skirts with a basque covering the tummy or, on the contrary, additionally increasing the hips( in contrast, the visually emphasized thin waist looks).
  • Wide belts, large ruffles on the chest will also add "points" in favor of the tummy.
Effective-exercise-for-waist-in-home-conditions_04 Massages that increase blood circulation in problem areas, use twice a week scrubs - all this will do you good

Useful and wellness and beauty treatments. Massages that increase circulation in problem areas, use twice a week scrubs( during the period of taking a contrast shower or a relaxing warm bath).

Tip! Acquire sea salt with the addition of aromatic oils of citrus fruits or independently create the necessary funds - mixed cream( used as a base), caffeine, coffee grounds and essential oils of juniper, cypress, tea tree, but use them with caution( 5-7 drops) - canCause an allergic reaction. Sometimes they are added to the wrapping around the problem areas.

You are my breath

Effective and easy exercises for the waist at home sometimes start with respiratory gymnastics. These are popular directions, like bodyflex( stretching and special breathing), oxysize( based on taking poses with special breathing).The load on the body is due to abdominal breathing( the muscles of the press are being worked on, the diaphragm is activated, blood is dispersed and the heartbeat is intensified).

Pros - found positive feedback( waist reduced to 14 cm for 2 months with proper nutrition, respiratory training and increasing the amount of water drunk per day, is required - a glass of water in the morning after waking up).

Cons - performing a complex without an instructor, a woman sometimes feels dizzy, can lose consciousness, disrupt the work of the heart.

Slowly inhale through the nose, after 2-3 seconds, without exhaling, again a couple of times inhale. Exhales produce in the same order and intensity - a long, two short. Approach - up to 4 times( use only abdominal breathing).

Effective-exercises-for-waist-in-home-conditions_11 effective and easy exercises for the waist at home sometimes begin with breathing exercises

Slowly inhale nose( the most selected abdomen), exhale through the mouth( stick out the muscles of the abdominal cavity).

Inhale deeply with the diaphragm( even lowering the chin and pulling in the stomach), exhale all the air and then hold back the breath.

Tip! Pregnancy is the time of strict abandonment of any action aimed at reducing the zone of the belt. Breathing exercises for the waist are no exception. People with heart, thyroid, eye problems are also advised to consult a doctor before the gym.

Thin and physically hardy girls this complex will not give a visual result, we will have to look for "active" methods.

«calm» Recipes: belly dance

Beautiful poyasovuyu zone demonstrate oriental beauties that are still in pre-Christian times, have developed their own exercises for the waist at home( other then and was not), video Arabic, Indian, Egyptian dance is easy to findin the Internet.

Indian choreography originated after the myth of the dancing god Shiva, driving out unclean forces in the dance. And the New Testament daughter of King Herod, Solome, danced Antipas with dances, depriving the life of a famous saint.

Effective-exercise-for-waist-in-home-conditions_09 Belly dance can help you find your waist

The girls involved in oriental dance, the waist is often particularly pronounced( due to the constant involvement of abdominal muscles), while the belly dancers in soft press may be absent altogether.

The key figure is the eight. Stand on two legs, do not tear off the feet from the floor. The back is straight. The right hip is removed to the right side, then - as hard as possible back. At this time, the left hip also makes a circular motion. Then they repeat the same thing with the left thigh. It turns out the "horizontal eight".

Oblique muscles and gluteal, external surface of the thigh are being developed.
"Vertical Eight" is also aimed at the slender zone of the belt. The starting position is the same. The right thigh is raised as much as possible, tearing off the heel from the floor, to the right and down( back not removed).They make a circular motion, describing the circumference of the hip. Repeat the movement of the left thigh.

rocking, rotation, "swing", "pendulum"( the stomach is fixed, and the thigh are removed one by one from right to left, as if they draw a smile) - in is based on simple movements, the fulfillment of which burns extra calories just in the abdomen, removes the sides.

Tip! Video lessons, online classes on the Internet and trainings with an instructor are the best options that are used in the complex.


An undeservedly forgotten mini-simulator is a hula-hoop, with which little girls do not part. Today, the fashion for hoop is reviving. Patents were patented by the Americans back in the 60s of the 20th century, although the Polynesian aborigines used long ago to spin the rim from bamboo leaves. Girls can afford to buy hula-hoop, depending on the degree of fitness of the body.

How to reduce the waist at home, "prompt" exercises with this "companion" of harmony.

Effective-exercise-for-waist-in-home-conditions_12 Exercises begin with 5 minutes of rotation in each direction, gradually increasing the time to one hour

Classes begin with a lightweight( light aluminum or plastic) model to avoid damage to the spine. After 3-4 weeks pass to the heavier version( fall asleep inside the sand, get a wide rubberized hula-hoop with massage inserts).

Tip! With pathology of the kidneys, spine, during menstruation and diseases of the pelvic organs from the hoop will have to be abandoned.

Exercises begin with 5 minutes of rotation in each direction, gradually increasing the time to an hour. Sometimes it is advised to break the training into several approaches( twist the hoop in the morning, at lunch and in the evening).

To avoid addiction, alternate rotation with other exercises with hula-hoop. For example, they stand against the wall, to which they press their backs. The legs are slightly bent. The hoop is held overhead, arms wide apart. They make them rolling along the wall, without taking their feet off the floor. The oblique muscles and abdominal muscles are strained.

The starting position is the same. But raise the knee bent at the knee. The hoop is trying to reach her. Perform alternately.

Important! During training, the stomach must be tense or retracted. Exercise is done on an empty stomach( one hour before meals or after).

Anita Lutsenko: waist for 5 minutes

The popular fitness trainer of Ukraine, helping everyone who wants to lose weight and keep fit, offers an intensive course of morning exercises that will not take more than 5-10 minutes. It's enough to spend a day in the "morning toilet".These exercises for the waist at home( your photo can be done before and one month after) will always help those who do not have free time to visit the gyms.

Effective-exercises-for-waist-in-home-conditions_10 Without sports, it will be difficult to achieve ideal shapes.

Warm up( without it it's easy to get a muscle injury).Siping will warm up the muscles. Stretching your back and abdominal muscles will help exercise: hands on the waist, feet shoulder width apart. Maximize the back and draw it back, head lowered. Alternate with protrusion of the abdomen and a raising of the head. Do rotational movements with shoulders. Knees and hips are kneaded( the bent leg in the standing position is turned back so that the heel touches the back, and, without lowering the foot on the floor, move it forward so that it touches the knee of the abdomen).

Effectively, an exercise that strengthens the muscles of the press and thighs. The starting position is standing. Then they crouch, leaning their hands on the floor, throwing their legs back( the stand reminds the bar or posture for push-up) - returning to the position( legs are picked up, the pose of the sitting man with his hands on the floor is obtained).Perform 5-10 times.

In the standing position, bend the arms bent in the elbows to the sides. They try to bend over to the raised leg bent in the knee. Perform intensively.

10 times on each side do an exercise for oblique and rectus abdominal muscles. The starting position is both for push-up. Leaning on their hands, they bring a knee bent to the body, as if they try to get an elbow with their knee.

Complete the set of exercises shaping the waist while sitting. Sit down on the floor. The back is flat. The legs are slightly bent at the knees, straightened. The heels are torn from the floor, the palms are compressed into the "lock" and alternately touch the floor to the left and right, turning the body.

Effective-exercise-for-waist-in-home-conditions_03 You can achieve success thanks to regular trainings

It is important that the complex should be completed by sipping, you can sit for a while in the lotus position or cross your legs in Turkish, stretch. The hitch improves the work of muscles and translates them into a more relaxed mode.

Slim waist: only the rug and desire

Exercises for an aspen waist at home will give results if you have a rope in your arsenal( an excellent cardioadrain, leading to a general burning of weight and as a consequence - in the abdomen).The health drive is also useful, the rotation on which strengthens the lateral muscles of the body, forms a slender silhouette.

If you do not have any tools, you will only need a mat and comfortable clothes for classes.

  • Rotations. The starting position is to become, the legs are shoulder-width apart, the arms are bent at the elbows and are pressed to the chest. Around its axis, it is necessary to rotate( describe the circle with hips, as if twisting the hula-hoop, and rotate the body).You should feel the tension and warmth in the muscles.
Effective-exercises-for-waist-in-home-conditions_08 Press exercises should become your best friends
  • Lie on the floor. Legs bend at the knees, hands - in the elbows, lead behind the head. The first option - raise the body 20-30 times( swing the upper press) or try to get the elbow in the opposite direction( the left - to the right side, behind the body, and vice versa).
  • The starting position is to lie on your back, your legs are even. One is bent at the knee and led to another, trying to touch the floor.
  • It will be useful and the strap( lying on the stomach, the emphasis is on the palms, the feet are set on the width of the shoulders, rest on the floor with socks, the back and buttocks are held straight).Fix the position for 4 minutes( start with 30 seconds).

In any case, first study your figure. Some girls even in the presence of smartness and slenderness are disappointed by the reflection in the mirror - the waist is not given by nature to all( type of figure - rectangle, square).
Then they study the gluteal muscles( make the hips wider) and the pectorals( enlarge the thorax).So, the desired silhouette of the hourglass is created.

And it is possible, as a secular lioness Kim Kardashian or scandalous rap singer Nicky Minage, to enlarge the buttocks with the help of plastic surgeons.

Effective-exercise-for-waist-in-home-conditions_06 Healthy diet and sports mode will soon do their thing

For girls and women who do not want to spend extra money, the advice is simple - systematic exercises, good health and a light supper will "give" their result in a mirror in a couple of months. It turns out that everyone can make themselves beautiful!

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