You will need
- gymnastic Hoop.
Begin to consume fewer calories than you expend in a day. To make the waist slim, it is necessary to remove from it all excess fat. And to achieve this only with the help of physical exercises it is impossible. Lose weight gradually. After all, if a person is hungry, his body retains calories in reserve rather than spending them.
Calculate how many calories you spend in a day. This can be done according to the formula of the Muffin-Jeera or Harris-Benedict. To reset for the week of 0.5 kg, you need to receive a day about 500 calories. To make it easier than it seems. Discard the extra chocolate, substitute sweet coffee to green tea, do not eat pastry. These tips will help you to reduce the number of calories consumed. Or refrain from a hearty dinner. Replace it with something low-calorie, for example, 100 grams of boiled chicken and a glass of tomato juice. Try to lose weight up to 1 kilogram a week.
Exercise. To make the waist slim will help ordinary walking. Practice Hiking for 20 minutes each day. You can do on a treadmill, but then the effect will be slightly worse. Because in the gym is limited access to fresh air. So, there is no oxygenation of blood.
Twist the Hoop 2-3 times a week for 10 minutes. This exercise will cause your muscles to tone and improve blood circulation.
Do the exercises for the waist. Lie on the floor near the wall and put her legs so that the shins are parallel to the floor. Hands interlock in a lock behind his head. Slightly raise your head and shoulders off the floor and lock this position for 10 seconds. To perform this exercise you need 20-30 times per workout.
Lie on the floor and clasp your hands in a lock behind his head. Ride in one direction and then the other. Perform this exercise for 3 minutes for one workout.
Do not perform crunches and sides. Especially the slopes to the side. They help to increase muscle tissue. Ie waist, these exercises will only get wider.
To reduce bulging muscles impossible. If you've done too many crunches, then do the waist "wasp" you will not succeed.
Make regular massage of the waist and press with firming creams.