GET A SMALL WAIST - What You Should AND SHOULDN'T Do
The waist does not get thinner from training. What are you doing wrong?
Winter is very soon, but this is not a reason to seize the stress of Olivier and hide the figure under baggy outfits. To look gracefully in a tight-fitting dress at a New Year's party, extra pounds will certainly not allow, and most importantly, what will fall on your eyes is a thin waist. This is one of the criteria that we constantly want to tidy up to make the silhouette visually more fragile. Fitness trainer of the World Class network Ekaterina Nekrasova tells how to achieve a wasp waist and avoid mistakes.
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Sweating in the gym is no longer necessary.
It should be understood that the notorious 60 cm is not fair for everyone. The approximate parameters of an ideal waist are minus 100 cm And the abdominal exercises that girls like to do are not a panacea, and some of them even, on the contrary, expand the waist. Of course, a lot also depends on physiological characteristics. However, do not forget that the waist is the result of general work on yourself and the quality of the body, it will not appear on its own.
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This is not necessary: typical mistakes in the gym
Unfortunately, most fitness divas on Instagram unknowingly mislead their subscribers, and those here they run to blindly repeat waist exercises in the gym. But it turns out that some of them can lead to the completely opposite effect.
Ekaterina: To achieve a thin waist, you do not need to perform 1000 abdominal exercises at all, much less try pump up oblique abdominal muscles. This is the mistake of many girls in the gym - to take a disc weighing five kilograms, stand sideways in the oblique hyperextension simulator and perform lateral bends, hoping that the waist will become narrower. Quite the opposite, your obliques will become fuller, which in turn will visually make your waist wider.
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It turns out that not all exercises are good for your waist. if you want to see her thin and graceful. Therefore, in order to form a beautiful shape, more attention should be paid to the transverse abdominal muscle.
Functional training. Tightened body in 15 minutes a day
A universal program for all muscle groups, based on only 4 exercises.
The most ineffective and “dangerous” exercises for the waist:
Pay attention to the exercises listed below. Unfortunately, they will not help you remove the extra inches at the waist. Moreover, in the first stage, if your muscles are covered with a thick layer of fat, you may not like the effect of training - your waist will become wider. If youdon't want to have strong muscles in this area, forget about:
- Side crunches
- Side bends with weights
- Side bends while sitting on the floor
3 effective exercises for a thin waist
Starting position: lying on your back, legs bent on the floor.
On exhalation, tear off the shoulder blades from the floor and squeeze the abs, holding this position for a second. Return to starting position. As soon as the shoulder blades hit the floor, perform another 15-20 of the same repetitions. It is important to exhale with each twist, this activates the transverse abdominal muscle, which keeps the abdomen flat.
Raising legs alternately
Starting position: lying on the floor, straight legs raised and directed to the ceiling.
As you exhale, alternately lower your legs. Do not try to lower it too low so that the lower back does not come off the floor. And be sure to exhale on each lowering of the leg - such 20-30 repetitions.
Perform in the morning on an empty stomach or in the evening before going to bed on an empty stomach. Lean your body forward and grasp your hips with your hands. Exhale deeply and pull your stomach back and up. Lock in this position for a few seconds. Then inhale and exhale again in a circle. Start at 3-5 and work up to 10-15 seconds every day. Do 3 to 10 sessions.