In order to teach a beautiful tummy and a thin waist, it is important to work not only over the main abdominal muscle, but also over the oblique muscles of the abdomen. They are called to create a frame, which will give your figure a graceful bend. However, if your problem is fatty deposits, then oblique twists will be powerless - they help only if it is about giving muscle tone.
The effect of twisting for the waist
If your body is practically devoid of fatty deposits, diagonal twists are what you need. They will help to effectively strengthen the frame of muscles, make your waist narrower, and the tummy - beautiful.
If the problem is that your belly and waist are surrounded by a layer of decent fatty deposits, the side curls alone can not solve the problem. A complex effect is needed - a diet that allows you to lose weight, and aerobic loads that effectively burn fat deposits (for example, running, aerobics, active dances). In addition to such an intensive course, it is good to add exercises with a hoop - so you quickly say goodbye to the fat and you will be able to do muscle skeleton.
Are you unsure whether you have a lot of fat or not enough? Pinch yourself behind the belly under the navel just to the right or to the left: if the fold is up to 1.5-2 cm, then everything is normal, if more - then you have something to fight with. A similar test can be performed on the waist area.
Exercise "twisting" and its types
Classical twisting is a basic and very effective exercise for forming a beautiful press line. Knowing how to correctly twist, you will soon master and the side version of the implementation. It is performed as follows:
1. Direct twisting. Lying on the floor, bend your knees, do not lift feet from the floor, hands behind your head, your elbows look strictly to the sides. From this position, tear off the scapula from the floor (no need to go up further), while not pressing your chin to your chest - there must be a distance between them that your fist can freely fit in. It is necessary to carry out movement not by force of a neck and not by jerk, and by force of muscles. The performance should not be too sharp, not too slow - stick to a moderate pace. Repeat 3 approaches for 20 times.
From this basic exercise, there are many other variations - for example, back and side twists on the press.
2. Reverse twisting allows you to work well the muscles of the lower press. They are performed as follows: lie on the floor, on the back, hands behind the head, knees at the chest and perform tearing off the pelvis and lower back of the spine from the floor of the 3 approaches 20 times. It is important to carry out movements slowly and smoothly, so as not to force the jerk, but the strength of the muscles. Only this approach will bring results.
3. Diagonal (lateral) twists on the press are performed similarly to straight lines, however with slight changes. There are several variations:
- position - as with direct twists. Do twists, but do not drag in front of you, but to the left. Repeat 15 times, then do the same, but stretch to the right. Perform
all exercise in two more approaches; - one more variant of performance of lateral twists assumes change of a pose. First, take the starting position, as in straight twists, but put the ankle of the right foot on the left knee. Twist towards the right foot 15 times, then change your legs and do the same. Repeat 2 more approaches.
Side twists are a perfect exercise for those who want to quickly find a beautiful belly and a thin waist. If you will be engaged in a day, then after 4-5 weeks there will be excellent results.