Correct form is the basis for every person's success.
To make your waist thinner, you need to perform a series of simple dynamic and static exercises daily, each of which should be repeated 12-16 times.
You can start with a warm-up exercise. We perform upper body turns from a standing position, with our feet shoulder-width apart, arms bent at the elbows in front of our chest, palms facing our cheeks. After doing 6 turns, we speed up the pace.
We perform an exercise to stabilize the back muscles. We get down on our knees and elbows. In this position, we pull in our stomach and count to eight. We relax our stomach, stretch our legs and in this position we pull in our stomach again. If this exercise causes difficulties, you can reduce the time of muscle fixation.
Lying on your back, arms along your body, lift your legs, bending them at the knees. Then straighten your legs to a vertical position, forming a kind of right angle.
Another exercise for the lower abdominal muscles. From a supine position, lift your legs alternately in small jerks, like walking. Having reached the top point, slowly lower your legs to the floor.
In a standing position, take a deep breath, exhale, pull in your stomach. Keeping the muscles in this position, do three additional exhalations. With each exhalation, the stomach will be pulled in even more.
The next exercise is called "Angelica pose". Sitting on a chair, lean both hands on the left knee, shift the body weight slightly forward, keep the back straight, and pull in the stomach. This exercise can be done for a very long time, so it can be done anywhere: on the subway, at work, and at home.
Sitting on the floor, creating support with your hands behind you, reach the floor with your left foot as far as possible on the right side, and with your right foot on the left.
Lying on the floor, lift your buttocks, creating support on the heels of your bent knees. From this position, rotate your pelvis to the right and left.
The following exercise is designed for the upper abdominal muscles. From a lying position, legs bent at the knees, clasp your head with your hands and lift your shoulder blades off the floor, perform torso lifts. During the exercise, make sure that the distance between your chin and chest is no less than a fist. After performing 16 lifts, stretch out lying on the floor.
The final exercise shapes the abdominal muscles. From a lying position, bend your legs at the knees, with one hand behind your head, the other reaching for your leg, shoulder blades raised above the floor, perform pull-ups to your leg. After 8 pull-ups, change your hand. Do two approaches.
By doing the exercises for a whole week, you can make them more difficult, the exercises are repeated again, but each lift and stretch is divided into three mini-lifts and mini-stretches.
