Women are genetically arranged so that the accumulated fat in the body is deposited primarily on the waist and hips. The problem of losing weight in the abdomen is of concern to very many. There are many myths and frankly useless recommendations, it is very difficult to understand which sometimes is unprepared. So today we will tell you about the most effective waist exercises that you can easily do at home.
Myths, or how to press no need to rock
Myth number 1 "You want a thin waist and reduce the stomach - swing the press." It is a mistake to believe that the more you train, the faster the relief will appear. When training the muscles of the press it is difficult to achieve a rapid slimming effect in the abdomen. Fat is distributed evenly throughout the body, and it is not possible to burn it locally, in any area. Therefore, frank speculation is the promise of the sellers of miracle devices and various belts for weight loss to reduce the fat layer on the abdomen, buttocks or sides. The best way to reduce the stomach is to reject the flour and sweet, as well as good posture. Very often the so-called abdomen is removed, it is necessary to straighten the shoulders. To do this, you need to raise your chin and keep the shoulder blades together, pull your stomach a little. Permanent posture control is one of the best exercises for the waist and sides.
Myth number 2 "The formation of a beautiful waist is helped by the training of the oblique abdominal muscles." Pumped oblique abdominal muscles are very beautiful, but it will rather increase your waist in volume. Therefore, various recommendations on what the best exercises for the waist are the slopes with dumbbells and other similar exercises, you need to evaluate critically. Of course, this strengthens the muscular structure and promotes the formation of a good posture, but do not place special hopes on such exercises.
Myth number 3 "Different exercises for the muscles of the upper and lower press." The notorious cubes on the abdomen are part of one large muscle, so it is impossible to form only the upper cubes or just the lower ones. As a rule, the differences in relief are due to a slightly larger accumulation of subcutaneous fat in women on the abdomen below the navel. While above the navel, under the ribs, fat is deposited less. Therefore, the appearance of a lack of press from below is created. Various pull-ups of legs and corners allow you to better work the lower part of the press. While the most common twists will give the maximum load on both the upper and lower abdomen.
Exercises for the waist of the house
A necessary condition for success in performing even the simplest exercises for the waist will be their periodicity. The muscles of the abdomen are harder to train than others. At the same time, and the effect of training lasts longer, even if you stop exercising. With the right diet and constant training, even if not too intense, the first results and the cubes of the press will be visible after 6 weeks.
Twists and a bar are the most effective exercises for a waist for women. They help to work not only the muscles of the press, but also to strengthen the oblique muscles of the abdomen, the lumbar region.
Twisting is performed as follows. It is necessary to lie on a flat surface, legs bend at the knees. Put your hands behind your head, raise your chin. Then there will be a shift in tension from the neck muscles to the abdominal muscles, which is what we are trying to achieve. Blades are slightly brought together and raised above the floor. The loin is closely adhered to the floor. On exhalation a little to rise and as much as possible to bring a head to knees. At the entrance to sink down, while not relaxing until the end. If the exercise is correctly done 10-15 times, you will feel a burning sensation in the abdomen. This is an indicator of the effectiveness of training. The more repetitions from the start of burning in the muscles you make, the better the result will be. For unprepared people, 2-3 approaches of 20 repetitions are recommended. When the body gets used to the load (after about 4 weeks), the number of repetitions can be increased.
The bar is best performed in front of the mirror. The essence of the exercise is very simple: leaning on your elbows and socks as long as possible to keep the even position of the body. However, it is very important to ensure that the waist does not bend down or up, and the shoulder blades are brought together. The upper back should not form a dome. Ideally, from the top to the heels, you can draw a straight line. After 15-20 seconds holding this position, you will feel a burning sensation in the muscles. This is a signal that the exercise is being performed correctly. For unprepared people, it is recommended to do 2 sets of 30 seconds each. Over time, you can increase the time to 90 seconds, and the number of repetitions to 3-4.