Exercises for a thin waist, flat stomach, abs, sides. Home workout program

The desire to become a happy owner of a thin waist and the lack of free time for classes makes many girls choose exercises that can be performed at home.

Features of training at home

Exercises for a thin waist at home are selected for reasons of limited time, and very often money. Very few girls understand that it is home workouts that put them in a privileged position with visitors to gyms.

You just need to realize the benefits of these workouts:

• The moral factor is that there are no stray views that lead to embarrassment.
• There is no need to choose a sports uniform, but you can practice in loose, familiar clothes.
• There is no time limit.
• It doesn't take time to get to and from the classroom.
• Complete absence of weights and devices for dynamic resistance.
• Working only with your body.

The last two factors are the main ones. This is due to the fact that one of the main mistakes is automatically excluded: for the correct formation of the waist, it is not recommended to train the abdominal muscles with weights. After all, any non-natural loads lead to an increase in muscle volume.

Beginners are concerned about the lack of sports equipment at home. However, it is quite possible to do without a complete set of simulators, exercising with the help of the most affordable ones.

For full-fledged classes, you must have:

• an ordinary rope;
• rotation disk;
• hoop.

To form a thin waist, the training complex may include exercises that it is desirable to perform on a horizontal bar. At home, not everyone can have it. Quite expensive models are on sale, which have a big problem with reliable fastening. An affordable way out is a gymnastic (Swedish) wall of Russian production.

It can be securely fixed, it is possible to use hinged horizontal bar and beams with it. Even bundled with these add-ons, it is much cheaper, more functional and more reliable.

The only downside to home workouts is the lack of room to run. It is the most versatile way to shape your figure. This disadvantage can be partially compensated for by daily walking at a high pace. The duration of such a lesson should be at least an hour.

The best exercises for a thin waist. Technique for girls

To begin with, you should follow generally accepted recommendations and analyze your own movements. As a rule, after 15 - 10 workouts, a person can already fully assess how he performs movements, which muscles and even their parts are involved in these movements.

At this stage, it is already possible to independently correct the composition of the exercises and the order of their implementation.This is also a plus for homework: no one intervenes and does not impose their opinion.

Jumping rope

Exercises for a thin waist at home are best started with jumping rope. With the advent of simulators, this exercise was pushed far into the background and remained in the active training process among boxers. Meanwhile, jumping rope is a great cardio exercise. Combined with daily walking, 5-6 km can replace running.

Basics of technical execution:

• the body is kept straight, upright;
• hands are lowered to the hips, the rope rotates only with the hands;
• jumps are carried out on the front third of the foot (in common people - "on toes");
• heels do not participate in landing;
• it is better to put a hard carpet under your feet.

Many sources recommend wearing cushioning sneakers on your feet. For home exercises, it is better to exercise barefoot: simultaneously with cardio training, a passive massage of points that affect the process of losing weight occurs.

At the initial stage, it is performed in 3 sets of 100 jumps with a break between sets of 1 - 3 minutes.

Add 10 repetitions daily in each approach. For optimal conditions for losing weight, and then keeping the body in good shape, you need to reach 1000 jumps in the approach. Then you get a full half hour cardio workout. To diversify the movements, jumps on one leg should be alternated with jumps on one leg and alternating leg changes.

Burpee

This exercise is considered by many to be the best for shaping a female figure. Unfortunately, there is only a grain of truth in this statement. In addition to push-ups, there are no load elements in the exercise. It consists of a set of dissimilar elements, which does not allow focusing the load on the necessary areas.

For the exercise to work, it needs to be done in a more complex way:

• sit down;
• lean on the palm of your hand (preferably on your fingertips);
• jump to the "Plank" position;
• push up and at the same time pull one leg up and to the side;
• return to the "bar";
• repeat the movement, pulling up the second leg;
• jump back to squat;
• jump with a clap of hands over your head and simultaneously spread your legs to the sides (after landing, the feet should be parallel and wider than the shoulders).

The number of repetitions is 15.

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"Bicycle" with twisting

The prototype of the exercise is one of the gymnastics techniques recommended by neonatologists for carrying out with infants:

• Starting position - lying on your back, hands on the back of the head, legs bent at the knees.
• Raising the body by turning the elbow towards the opposite knee.
• Pull the knee towards the elbow.

Performed in 3 sets, 10 repetitions each (5 in each direction).

Advantages:

• work of a large number of muscles;
• due to the impulsive contraction of muscle tissues, they do not increase in volume;
• the lumbosacral spine is practically unloaded.

Disadvantages:

• overload of the cervical spine, provoked by the hands;
• rectus muscles are overloaded;
• because of the bent legs, the transverse muscle is not involved.

Vertical hip lifts

Exercises for a thin waist at home include both tried and tested techniques, and contrived, and not effective. This exercise is a prime example. As in the case of burpees, in the classic version it is general developmental and ineffective when training to work out the waist.

In a complicated version, it has a beneficial effect on the rapid redistribution of subcutaneous fat, the general tone of the muscles of the abdomen, back and thighs, and also allows you to form the correct outlines of the hips and buttocks, smoothly turning into a narrow waist.

Execution techniques:

• In the starting position, lying on your back, stretch your arms along the body, palms down.
• Slowly raise straight legs with toes extended to an upright position.
• Push the pelvis upward with a simultaneous vertical thrust of the legs.
• Exit to the position of the rack on the shoulder blades.

  

• Put your hands bent at the elbows with palms and fingers on the upper part of the buttocks, and the thumbs should clasp the pelvic bone.
• In the position of the rack, bend your back and lock for 1 - 3 seconds.
• Smoothly return to the IP.

The number of repetitions in 3 approaches is differentiated from 5 to 10, depending on the level of training.

Air twist

This is a simple and accessible exercise. It is recommended to alternate it as unloading with heavy exercises (for example, lifting the hips). It allows you to smoothly redistribute the load between individual areas of the muscles of the back, abdomen and hips.

Features of the exercise:

1. The exercise is performed while standing, arms bent at the elbows, as when running.
2. It is necessary to make jumps while twisting the body at the waist alternately in different directions.
3. When landing, the feet should be fixed on the floor with a turn in the direction of the twist performed.

During the lesson, it is important to observe the only condition: only the middle and lower parts of the waist, pelvis and hips are involved in turning the body. The shoulder girdle, arms and head are not involved in twisting.

Done 15 - 10 jumps per approach. Determine the number of approaches yourself. You can simply alternate the technique with each stress exercise. From this, the effectiveness of the training will only increase.

Side bar

Widespread and popular exercise. The descriptions of the technique do not mention that not every girl will be able to immediately hold her body weight on one hand. To facilitate the exercise, it is proposed to lean on the forearm bent at the elbow.

This postulate is a methodological error:

• The effectiveness of the reception is sharply reduced.
• Unbalanced load on the muscles of the arms, back and abdomen.
• Does not allow you to master the arm stand technique.
• Not conducive to training in balance and orientation of the body in space.

Therefore, it is recommended for beginners to use fitball as a starting support when performing a technique.

Working out techniques:

1. Lie with the lateral surface of the chest on the fitball (the ball is under the arm).
2. Put the supporting hand in a vertical with support on the palm, turned with fingers forward.
3. The body is straight, straight legs are slightly crossed and rest on the floor (the lower - with the outside of the foot, the upper - with the inside).
4. The free hand is at the back of the head.
5. Try your body weight by slightly bending your supporting arm.
6. With your free hand, push the ball and try to hold the bar without it.
7. Repeat the plank on the other hand.

Determine the number of repetitions on your own, depending on your physical fitness. Ideally, bring the bar hold time to 10 seconds.

Vacuum

In the overwhelming majority of sources, exercise is positioned as indispensable for the formation and training of abdominal muscles, reducing the waist in volume. It was borrowed from the exercises of Indian yogis. Moreover, the latter used it as a respiratory, and not as a training for the abdomen. The most important thing is that in yoga it is permissible to perform this technique, starting from the fifth year of classes.

However, the real benefits of the exercise are when done correctly:

1. It is best to do the exercise while lying on your back with your knees bent.
2. On a slow and full exhalation, pull the stomach under the ribs.
3. Hold for 10 sec. breath.
4. Inhale only by expanding the chest, and draw in the stomach even more.
5. Repeat holding your breath.
6. Take another breath at the expense of the chest, without relaxing the abdomen.
7. Exhale and take some free breaths, relax.

After the technique is mastered, you can perform it while sitting. Important: the retraction of the abdomen is not due to the muscles, but due to the pressure difference in the chest and abdomen. No muscle-pumping miracles happen here. It just improves blood circulation inside the abdominal cavity and small pelvis.

In addition, the exercise has a significant number of contraindications:

• acute diseases of the abdominal cavity and small pelvis;
• cardiovascular diseases;
• pregnancy and the postpartum period (at least three months);
• peptic ulcer;
• critical days;
• pulmonary pathology;
• varicose veins.

"Mill"

It is a good old exercise, borrowed from numerous complexes of morning physical exercises and physiotherapy exercises. The technique is simple and very effective.

Correct technical and efficient execution:

1. Standing, spread your arms to the sides parallel to the floor, palms forward, and clench your fists slightly.
2. In this position, by turning the upper part of the body at the waist, 4 half-turns are made in different directions.
3. At the next revolutions, gently lower the body forward, to a position parallel to the floor.
4. Perform the same number of movements and begin to return the body to its original position, without stopping twisting.
5. Repeat 10-15 times.

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"Snow angel"

An effective exercise that combines elements of both statics and dynamics. Despite the outward simplicity and gentle name, the exercise gives a significant load. When trying to initially perform it, many girls face difficulties due to poor general physical training.

Performance:

1. Lie on your stomach, arms extended along the body, palms up.
2. Legs together, toes out.
3. As far as possible, raise your head and chest off the floor, try to do the same with your legs.
   
4. Move your arms forward with a smooth movement while turning the hands towards the floor; when making a movement with your hands, spread your legs as far as possible to the sides.
5. They will also smoothly return to the starting position.
6. The number of repetitions is 5 - 10 by sensations.

Raising the pelvis

As a separate exercise, it is ineffective, since it is most often performed technically incorrectly. Above, this element is included in the exercise "Vertical Hip Raises" with a detailed technical description.

"Hourglass"

This exercise is basically a kind of side plank combined with a side twist. In addition, a roller is placed under the supporting legs, and the forearm and bent elbow are the supporting ones. This reduces the angle of inclination of the body and, accordingly, the load.

Procedure:

1. Lying on your side with straight legs.
2. The feet are on the roller.
3. Lean on the arm bent at the elbow, raise the other vertically.
4. From forward, touch the floor with a straight hand without turning the whole body.
5. Repeat in each direction 10 - 15 times.

Raising legs

Lateral leg swings are a popular workout technique that is performed as follows:

1. Lie on your side, straight outstretched legs brought together.
2. Lean on your elbow.
3. Slowly raise your straight leg and, just as slowly, lower it.
4. Perform 15-10 times with each limb.

Roller skating back and sideways

At its core, exercise is one of the types of self-massage. In this case, you should not get hung up on purchasing a special roller. Any cylinder of a suitable diameter will do for a start. You should not strive to increase the diameter of the cylinder, since an awkward movement can cause a spinal injury.

With the help of a roller, you can roll any part of the body at any angle. If you are interested in such an exercise, you should familiarize yourself with the recommendations of Dr. Bubnovsky: in his author's methods, such a projectile is present.

The shell is placed under the shoulder girdle and the body begins to move upward, pushing off with the legs. The side surface is rolled in the same way. When working, try to keep your body straight, and your hands behind your head.

Fitball exercises

Today it is one of the most popular shells among girls. Fitball exercises allow you to learn how to control your body without the usual rigid supports.

Therefore, the bulk of the exercises that are traditionally done on the floor are available on the fitball:

• bar;
• side bar;
• twisting;
• lifting legs;
• vertical scissors;
• horizontal scissors;
• sit-up;
• oblique twisting.

Exercises for a thin waist at home can be diversified with the help of this projectile. Since the load on the ball for each exercise is slightly less, then the complex on the fitball can be included in the lesson plan every other day.

Spins on the gymnastic disc

This is a popular but ineffective exercise. It can be recommended as a relief at the end of the main workout. The sources describe various options for techniques (even sitting on a disk).

The best effect will be given by performing the workout while standing, with straight arms raised above your head. The rotation of the legs goes in one direction, the shoulders and arms in the other. The most difficult thing in this position is maintaining balance.

Rotation of the hoop

Modern models of hoops with a significant weight and spikes are not suitable for training. The projectile must be smooth, preferably braided and weighing no more than 1 kg. When using heavy hoops with spikes there is always a risk of injury to the spine and internal organs. In addition, hematomas, which are present in many cases during the rotation of heavy projectiles, are highly undesirable.

They create conditions for the penetration of fatty tissue into the deeper layers of tissues. The elimination of such fatty formations is very difficult. To achieve any results, you need classes for at least half an hour a day.

Monthly Lateral and Abs Workout Program

The training program for the month should always be designed based on the variety of exercises and taking into account the critical days. Therefore, three-week planning should be applied. This makes it easier to tailor the program to your individual cycle.

In the case of training for lifting the waist and sides, the program can be presented as follows:

In order to work out a thin waist, it is not at all necessary to visit gyms: it is quite possible to find effective and simple exercises for performing at home.

Article design:Lozinsky Oleg

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