Lack of exercise to blame for expanding waistlines

Well, who doesn’t dream of a thin waist? The female sex strives for the cherished figure of 60 cm, and not a centimeter more, and men want to flaunt the embossed cubes of the press. The waist is the center of the body, it is impossible not to pay attention to it. Beer bulging belly immediately catches the eye, and a wide female waist does not contribute to aesthetic enjoyment. Everyone wants to remove these damn sides and have, even without cubes, but a flat stomach. We will talk about acquiring a beautiful and thin waist in this article.

Many people believe that the hated fat on the stomach and sides can be removed simply by performing many repetitions of various twists on the press. This demonstrates that such a person does not understand the physiology of his body. No exercises can remove fat from any particular area of the body, fat is removed only by diet! To make the body lose weight, you need to spend more energy than we consume in the form of food. This can be achieved by reducing the caloric content of the diet and / or increasing physical activity. Of course, abs exercises also burn a certain amount of energy, but this amount is so negligible that it can be neglected.

But it’s not just the amount of fat that spoils the picture. Deep abdominal muscles also contribute to the size of the waist. The fact is that deep muscles hold the internal organs in the abdominal cavity, and when these muscles weaken, the stomach can fall out forward. A similar problem appears in many women after childbirth. We will talk about training these muscles later.

So, we learned that to build a thin waistline, you need to stick to a diet and train your abdominal muscles. Let’s look at the most effective exercises for this.

Twisting lying down

To perform the most popular abs exercise, available even at home, it is enough to lie on the floor and fix your legs. Many people perform this exercise incorrectly, and then complain of lower back pain. To protect yourself from such problems, it should be remembered that when climbing up, you do not need to completely lift your entire back off the floor. It is enough to rise to the level when the shoulder blades begin to come off, the lower back should remain pressed to the floor constantly. When lifting, exhale all the air and strongly contract the rectus abdominis muscle. You should not also lock your hands behind your head and pull it up, as if helping yourself to get up – such actions will lead to neck injury. The legs need to be fixed motionless at right angles.

Reverse twists

They are performed by analogy with conventional twists, but the lower half of the trunk rises. Alas, even here a mistake is very often made. The fact is that the function of the rectus abdominis muscle is to bring the chest closer to the pelvis, or vice versa. That is, with reverse twisting, it is necessary not only to lift the legs, but also to twist the pelvis, lifting it off the floor and bringing it as close as possible to the chest. The upper half of the torso should be permanently fixed.

Leg lifts in the vis

The most difficult exercise on the rectus abdominis muscle can be performed both in a hanging on a crossbar, and in a simulator with an emphasis on the back. In both cases, they make the same mistake as in the previous exercise, namely, they do not twist the pelvis, bringing it to the chest. Instead, they usually raise only the legs to a right angle and lower them back down. In this case, the rectus abdominis works in static mode, and the main work is done by the lumbar muscles located inside the pelvis. Therefore, to maximize the inclusion of the rectus abdominis muscle, it is necessary to raise the pelvis as high as possible, touching the crossbar with the shins at the upper point of movement.

Side twists

One of the most effective exercises for oblique abdominal muscles. Performed lying on the floor, legs bent at the knees and turned to the side, the torso should be slightly turned in the opposite direction from the knees, one hand should be on the floor to stabilize the position, the second is behind the head. To work out the oblique abdominal muscle, it is necessary to bring the body, head and arm behind the head to the side.

Lateral slopes on hyperextensions

They are a more complex version of twisting on the floor, so they work out the oblique abdominal muscles perfectly. It is necessary to fix the legs behind the roller, lie sideways in the hyperextension simulator and tilt the torso down and up until the oblique abdominal muscle is completely reduced. After performing a series of repetitions, you should turn over on the other side and work out another part of the body. The torso should be kept in line with the legs.

All twists and bends can be performed with or without weights, the number of repetitions can vary widely, from 10 to 20 or even higher. You should not often and heavily load the oblique abdominal muscles – over-developed obliques visually increase the width of the waist.

Vacuum

A wonderful yoga exercise, suitable not only for abdominal training, but also for gastrointestinal massage. What is good about this exercise? The fact is that all of the above exercises train only the superficial abdominal muscles, while the internal muscles remain unused. Yes, they are deep and they are not visible, unlike the cubes of the rectus muscle, but the internal muscles do not allow the stomach to fall forward, which greatly improves the perception of this region of the body.

The essence of a vacuum is to calmly exhale all the air from the lungs without inhaling, draw the stomach into itself as much as possible and so linger as long as possible. You can not breathe at all, but you should strive to keep the vacuum and breathe a little. At first, one approach will be only a few seconds, but we must try to increase this time over and over again. Advanced yogis keep a vacuum for a very, very long time.

There are several positions for vacuum, the easiest way is to vacuum lying on your back. A more difficult option will be standing and on all fours positions.

The bar

Another wonderful exercise from the arsenal of yogis. This exercise not only strengthens the internal abdominal muscles, but also affects the entire body, especially the core muscles.

The plank is performed in the position of the stop lying on the floor, very similar to the starting position during push-ups, however, it is not necessary to bend the arms and lower yourself. You need to stay in this position as long as possible. The easiest position of the bar is on outstretched arms, a more difficult option will be the emphasis lying on the forearms, the arms should be bent at the elbows at 90 degrees. It is important to note that the elbows should be clearly under the shoulders, the arms are parallel to each other and not spaced apart. The torso and legs should be on the same line, it is not allowed to raise or lower the pelvis relative to this line.

The bar can be done not only lying down, but also turning on its side on an outstretched arm. The points of support in this case will be the hand and the outside of the foot. The legs and torso should be on the same line, the pelvis should not deviate from this line.

At the initial stage, you can start with 30 seconds of holding the bar, this will be one approach. Then rest and repeat several times. It is necessary to strive to increase the time of holding the bar, advanced athletes can hold the bar for three, five or even ten minutes!

Regularly perform these simple exercises and your waist will be transformed for the better. It will not be superfluous to take such sports supplements as thermogenics or lipotropics, for example, Thermopure Boost or L-carnitine, they will help speed up the fat burning process.

Lack of exercise to blame for expanding waistlines

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