To make the waist slim, it is necessary to observe a mode that provides a caloric deficit – they must be burnt much more than is consumed. The main thing is not to overdo it: if you are too much, reduce caloric intake, the body will go into starvation mode. Metabolism will slow down and the body is reluctant to part with fat reserves.The ideal option would be a combination of a daily deficit of calories in food and calorie burning process of exercise. This will help to avoid the risks associated with reduced levels of metabolism in the body.
Intense walking is one of the most effective ways to get rid of belly fat. Walking at a fast pace, it is recommended to exercise 5 days a week for 30 minutes. An alternative may be work on the treadmill.Classic twisting is also very effective in the struggle for a thin waist. Lying on your back, bending your knees and resting his feet into the wall, fold your arms across your chest and tighten your abs. Lift your head and shoulders, maintain this position for 3 seconds. Lower your head and shoulders, repeat the exercise 10 times. Do not forget about proper breathing.
Reverse crunches, in contrast to the conventional focus on the lower muscles of the press. In the supine position bend your knees and raise your legs so that they were parallel to the floor. Position hands under lower back or on the sides. Now you need to stretch the lower body and raise it to his chest. Move to its original position slowly, observing rhythmic breathing. Repeat the exercise 10 times.To strengthen the straight abdominal muscle will help exercise "Bicycle". In the supine position somknite hands behind his head. It is necessary to stretch the abdominal muscles and lift straight legs at an angle of 45 degrees. Now lift your shoulders off the Mat. At the same time bend the right leg and turn upper body to the right. When you do this, reach your left elbow to your right knee. Changing direction, drag to the left knee the right elbow. At a slow pace run for 15 repetitions for each leg. After a brief rest, do another 15 repetitions.
Scientists from the University of Alabama in the United States who conducted the experiment, concluded that the most effective method to obtain a thin waist is to perform a set of exercises with dumbbells. Power load speeds up metabolism and helps to strengthen the muscular system. Intense consumption of fat in such exercises occurs locally in the abdomen. To adjust the waist can also be in the process of the Eastern dancing lessons.