A thin waist is not only aesthetically desirable, but also important for maintaining health. Namely, the accumulation of fat, both in the central and lateral parts of the stomach, can cause numerous disorders in the body over time. Fatty tissue around the abdomen can be hormonally active and lead to an increase in blood pressure and fat in the blood, as well as to disorders in the secretion of insulin. In order to avoid these conditions, a varied and balanced diet, as well as regular physical activity, are important.
Physical activity, especially running and swimming, contributes to tightening and strengthening the waist, but there are also targeted exercises that can shape this part of the body. We suggest five exercises with which, to begin with, you can activate the waist muscles.
Left right
Lie on your back with your arms extended by your sides. Straighten your legs and bring them together, then slowly start to raise them towards your head. The body and legs should make an angle of 45 degrees. Make sure that your shoulders, arms and head are on the floor, because you don't need to lift them when you lift your legs. Then gently rotate your spine, tilting your legs to the right, until you feel the muscles on the side of your stomach work. The legs must be together. Repeat the same to the left side. Do three sets of 10 times, holding for two seconds on each side.
Hip lift
Sit on one hip, with your legs slightly bent. Tightening your thighs and stomach muscles, lift your hip off the floor while raising your arm over your head. The sheets should be placed low to the floor. Count to eight. Repeat the exercise sitting on the opposite hip. Do 15 lifts on each side.
Rotation
Sit on the exercise mat with your back straight. Spread your legs slightly, so that they are wider than your shoulders. Extend your arms in line with your shoulders. Rotate your shoulders so you can touch your left leg with your right hand. Return to the starting position and repeat the exercise on the opposite side.
Scissors
Lie on your stomach with your thighs together. Straighten your arms in front of you. Raise your arms, chest and head and stay in that position. Alternately raise/lower your right arm and left leg and left arm and right leg without lowering them to the floor. Do 10 sets, counting to 20 each time. Rest 10 seconds between each set.
Keeping the ball
For this exercise you need a ball that you should hold with both hands. Sit on the mat, bend your knees, and keep your feet flat on the floor. Lean back so that the angle between your torso and legs is 45 degrees. Hold your hands in front of you at chest height. Slightly turn only the upper part of the body to the right. Return to the starting position, then turn slightly to the left side, as much as you can. Repeat the exercise 30 times for each side, reports Novosti.
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