For many, the problem area is not only an insufficiently narrow waist, but also a bulging tummy. Combating these unpleasant phenomena is best combined with proper nutrition, limiting flour, fat and sweet. Physical exercises for the waist can be very different - both aerobic and anaerobic, but it's best to use them all in a complex. Often, young mothers try breathing exercises for the waist - but their problem is that they should not be thrown, otherwise the lost pounds often return. Let's consider more traditional variants.
Exercises for waist and abdomen
One of the best complex exercises for the waist, back and abdomen has been the usual twisting of the hoop for several decades. That's just a hoop for this time has changed significantly: instead of the standard options came such new items as massage and weighted hoops. We can not fail to note their effectiveness: for example, the massage hoop allows you to quickly smooth the folds and bring the skin into tone, into a weighted one, weighing 3 kg, much more effectively fights against excess weight. Due to the fact that the muscles have to hold more weight, you will need to make more effort to move it, which means that you will burn more calories.
One more complex exercise for the waist, buttocks and the whole body are push-ups. Yes, those are the most classic push-ups, for the correct execution of which you need to rest on the floor with your hands and toes and without fail to strain the entire body. In addition, they are great for fighting the stomach and generally overweight jumping rope . Despite the fact that in this case there is no effect specifically on the abdominal muscles, this exercise allows you to give the body quite a strong load, through which the process of burning fat is activated.
In order to use jumping rope as a means from the abdomen, it is recommended to use the interval training technique. Select 10 minutes, and distribute the load as follows:
- 1,3,5,7,9-th minute jump at the maximum rate;
- 2,4,6,8,10th minute in a relaxed rhythm, walk on the spot.
This kind of training will help you effectively get rid of excess fat deposits. And if you combine these techniques with a diet based on proper nutrition, the results will be simply magnificent.
Exercises for a waist on fitball
Good help in the fight against the abdomen and exercises on a special gymnastic ball - fitball. You can buy such a ball in any sports shop, it will last a long time and will not only be an excellent way to improve the figure, but also a good sporting entertainment. Let's consider some useful exercises.
Twisting
Lie down your buttocks and waist on the fitball, bending your knees and resting them on the floor, put your hands behind your head. Tighten the press and tear off the blades, lifting as high as possible at a fairly fast pace. Perform an exercise in 2-3 sets of 8-10 times.
Twisting sideways
Take a position similar to the previous exercise, just do not stretch straight, and sideways - the left elbow sideways to the left knee and likewise - to the right side. Perform an exercise in 2-3 sets of 8-10 times.
Twisting with alternating stretching of hands
Lie down your buttocks and loin on fitball, bending your knees and resting them on the floor, put your hands on your hips. Tighten the press and tear off the shoulder blades, alternately stretch the right hand to the left knee, then, on the contrary, the left hand to the right knee. After every four movements, return to the starting position. Perform an exercise in 2-3 sets of 8-10 times.
Exercises for the waist and abdomen, performed on the fitball, are usually very effective and, moreover, make a considerable difference in the usual workouts.