General recommendations on how to make the waist slim, get rid of the sides, a set of exercises with a hoop, fitball, dumbbells for different abdominal muscles.
How to remove sides at the waist with hoop exercises
You can find a gymnastic hoop on sale under the name "hula-hoop". In fact, this is one and the same shell, which is an effective waist trainer. It helps burn up to 100 calories in 10 minutes of exercise and works on the abdomen, hips, and thighs. The hoop is relatively safe, since it cannot injure the joints, and with proper training, bruises will not appear on the body. Regular hula hoop exercises can help you reduce your waist in as little as 4 weeks. In addition, they are effective in fighting cellulite and help to correct posture. The choice of the hoop must be approached responsibly. Its height in the vertical position should not be lower than the level of your lower ribs. For beginners, a lightweight hula hoop is suitable. Its mass can be gradually increased.
There are several criteria for choosing a gymnastic hoop, depending on the goals you want to achieve:
- The weighted shell is suitable for those who want to get rid of a large amount of fatty deposits at the waist.
- Foldable hoop with several sections for easy storage. In addition, one of the sections can be removed and it will decrease in diameter. Such a projectile will be easier to twist for a child or a beginner.
- The massage hoops are equipped on the inner surface with special elements that act on the active points of the body, help break down fat and smooth the skin. These can be massage balls, suction cups. In some designs, they can be removed, thereby adjusting the load.
- There are also massage hoops with magnets. The magnetic field has a beneficial effect on blood circulation and lymph flow. In these environments, a weak current arises, which improves metabolic processes.
- The hula-hoop for weight loss can have a special sensor that reports the number of calories burned during the workout.
You need to twist the hoop according to certain rules. Let's consider them:
- It is recommended to practice with hula hoop on an empty stomach in the morning. You can also add an evening session, but not immediately before bed.
- To achieve maximum effect, all muscles of the abdomen, thighs, buttocks should be tense during rotation.
- Perform exercises with massage hoops carefully so that pain and bruising do not appear. You can wear a thick sweater or belt if you need to soothe the pain. As a rule, bruises disappear within the first month of training and do not appear again.
- You can wear a neoprene belt during hoop exercises. It will protect against bruises and enhance the slimming effect.
- The frequency of rotation can be arbitrary: it can be increased if it is easy for you, or decreased as you are physically able.
- The duration of the first lessons should be 5 minutes. Gradually, the exercise should be increased to half an hour.
- You can twist the hula-hoop in different directions, it is advisable to alternate them in order to evenly distribute the load on the waist.
Also, while rotating the hoop, you can do simple additional exercises. For example, raise two arms up and stretch as if after sleeping. Then squeeze your hands at chest level and strongly strain your hips and abdominal muscles. If you have enough dexterity, you can rotate the hoop while standing on one leg and maintaining balance. Do not forget about the contraindications that work with the hoop has: pregnancy, the first weeks after childbirth, diseases of the liver, kidneys, female genitourinary system, menstruation, problems with the spine, fresh postoperative stitches, wounds, skin rashes and irritations. Also, if you have thin waist fat, prolonged hoop exercise can be harmful.
Effective Pilates Waist and Hip Exercises
The Pilates system is based on exercises that exclude sharp bends, jumps and dynamic movements. The focus is on stretching, static muscle work. Such exercises force the muscles to work not for strength, but for endurance.
A set of exercises:
- Standing position, feet shoulder-width apart. We bend one hand at the elbow and rest on the side, the other we pull up. Slowly bend to the side of the arm located at the waist. Make sure that your legs are straight and do not bend at the knees. Slopes should be as low as possible. We fix ourselves in an incline for 60 seconds. Then we repeat the exercise in the other direction.
- We lie on our back, stretch our legs, put our hands in the lock on the back of the head. At the same time, we raise the body and legs to a comfortable height. We try to fix the position for a few seconds in order to feel how the muscles of the press, back, and legs are tense.
- We sit on the floor, spread our legs as far as possible to the sides. We bend over and stretch our hands as hard as possible to one leg, trying to grab the foot. Duplicate the exercise on the other side. We try to fix ourselves in a stretched position for a few seconds.
- We lie on our side, props our head with our hand, put the second behind our head and squeeze both hands into the lock. Raise straight legs as high as possible. You cannot bend them forward or backward relative to the body. We try to fix the position for a few seconds, gradually increasing the time.
- We lie on our side, support the body with one hand, pull the other along the body. Raise the lower back off the floor, transferring the weight to the supporting arm. The legs and torso remain in line. We try to fix ourselves in the top position as long as possible. We repeat the same on the other side.
How to get rid of the sides of the waist with exercises for the obliques
With this group of exercises, you can increase the volume of the oblique abdominal muscles and improve the lateral waist line. They need to be performed at a fast pace in order to warm up the stomach well.
A set of exercises:
- We lie down on the floor and pull our legs, bent at the knees, to ourselves. We put our hands in the lock behind the head. We turn sideways and tighten the torso, trying to touch the opposite knee with the elbow. We repeat 12-20 times.
- We lay on our side, bend our knees. We rest on the floor with one hand, put the other behind our head. We keep the body and hips in line. Raise the leg up and pull the whole body to it. We do 20 times on each side.
- We stand, feet shoulder-width apart. We take dumbbells in our hands, lower them down and take turns tilting left and right at a fast pace. In total, you need to do at least 25 tilts in each direction.
- We stand, feet shoulder-width apart. Just as in the previous exercise, we take dumbbells, but we pull our arms up. We perform the same inclinations with outstretched arms.
- We lie on our back, bend our legs at the knees. We put our hands along the body on the floor. We raise the body, leaning on the shoulders and legs, we pull our hands to the heels, but we are not trying to get it. We get down to the floor and relax. We perform about 15 repetitions.
- We lie down on our stomach, scatter our arms and legs symmetrically to the sides. We lift them up at the same time, fixing the position as long as possible. We descend slowly. We repeat as many times as possible.
The best exercises for the waist and sides on a fitball
A fitball is a large soft ball that can be used effectively for a thin waist. There are several exercises with it:
- We sit on the ball, keep our back straight. We move the pelvis on the fitball in different directions. At the same time, we keep the body straight. During the exercise, you need to feel how the oblique muscles of the press are working.
- We put our right side on the fitball, put our right hand on the floor. At the same time, the legs remain straight, we rely on the outer part of the right foot. Raise the left leg up and slowly lower it. We repeat 15 times on each side.
- We lie down on our backs, squeeze the ball between the legs, bent at the knees. Raise your legs 90 degrees. After that, we turn our legs with the ball left and right. We do it until we have enough strength.
- We sit down on the fitball. We jump on it, without lifting the buttocks from the ball, and our legs from the floor.
- We sit on the ball and spread our legs to the sides, do not tear our feet off the floor. We carry out deep turns with the body to the right and left.
Exercising on the ball will give good results within a few weeks. It is enough to practice every other day, but regularly.
How to do exercises for the waist and sides - watch the video:
Exercises for the waist and sides should be varied. They must be combined with proper protein nutrition, as well as cosmetic procedures such as massage, body wraps. All these activities will help make your waist slim and graceful.
