It does not matter whether you are skinny or thincurvaceous, waist you have to be beautiful and attractive. In order to take care of your waist and buttocks, you need to perform a series of exercises that should be aimed at adjusting your waist and losing excess weight. So, if you do not want her to be constantly hiding under the large folds of your clothes, then you need to follow a diet and perform special exercises as often as possible and for a long period of time.
Mainly responsible for the size and shape of the waistdepartment of human gluteus maximus muscle. This muscle is considered one of the strongest in the entire human body. In addition, the buttocks perform one of the most important functions in the human body - straightening the thigh while walking or rising from the object. So if you have problems getting up quickly from a chair or going upstairs to the right floor, this means that your gluteus muscle is very weak and requires a lot of attention. If your buttocks become too weak, the pelvis will move forward and there will be a risk of diseases in the sacral spine.
The main problem of all slimming people is thatmost often, people simply don’t have time or don’t really want to go to the gym for a training session in the morning or in the evening. Namely, the regular exercise for the abdomen and waist will help you quickly get rid of excess weight and regain an attractive figure. But for those who just physically do not have time to go to the gym for a workout, where the coach will show effective exercises for the abdomen, this article presents a small list of exercises. Here are collected exercises for the abdomen and sides to help you get rid of extra pounds. Moreover, these exercises for the abdomen and sides can be done at home.
That is why, in order to proceed todoing exercises you need to warm up well, as well as perform a couple of tips during training. So before you start fitness exercises, try to correctly perform a few tips for optimal workout:
1) When performing exercises on press and budratry to strain more. Before you begin the exercise, try to strain the muscles of the abdomen, pelvis and buttocks. In this case, you keep your joints always healthy, and the muscles will train even more intensively.
2) Всегда старайтесь держать таз параллельно your floor. If you start to lift one side higher than the other, then your muscle training will be uneven, and the overall result of the exercises will disappear. That is why, make sure that your buttocks always remain on the same line.
3) Never raise or lower the pelvis sharply. All fitness - the exercises must be performed slowly, and also try to make smooth transitions from one exercise to another.
4) Try to breathe properly.When you tighten your muscles, you need to exhale the air, and when you relax, inhale it. Only in this way can you get enough oxygen to help your muscles grow.
Exercise 1.
You need to stand up straight and place your feet wide.shoulders. After that, put your hands on your waist and move your shoulders alternately left and right. Most importantly, try not to forget with your shoulders, pull up an even body. After one turn, be sure to restore your original body position, but your hips should remain motionless. For each side of the exercise for the abdomen and sides is repeated 10-15 times.
Exercise 2 .
Данное упражнение для живота и боков позволит raise the tone of this muscle group, as well as tighten the buttocks and thighs. To start, you need to place your legs as wide as possible, and then bend your knees with a straight back, imagining that you now have to sit on a chair. After the case is lowered, you need to hang for a few seconds in this position, and then return to its original position. And try to squat as low as possible, and leave your arms directly above your head. In total, you should have 10-15 visits for this exercise for the abdomen and sides.
