Wasp waist in seven steps? Seems incredible? Just try!
Although it is already the end of the summer, we still think of holidays, sea and sand. It does not mean that we have to give up training. In order to be in perfect shape and have a thin wasp waist despite of the season you need to perform exercises every day.
Alina Prilep, Unica Sport instructor, comes with seven exercises that will help you make a wasp waist in a short time.
Start the exercise in orthostatic position, staying on the fingertips, hands bent behind your head. Make a semi-squat with hands in front, making between the thigh and calf a 90 degree angle. Inspire when you hold your hands up and expire in the second position. Keep the abdomen tensed. This exercise trains the muscles of the abdomen, thighs and buttocks. Perform the exercise 20 times.
Stand leaning on one leg, bend it to keep your balance. Keep the other leg bent and hands above your head (you may use an elastic, if you have at home). Take elbow laterally to thigh. Hold the abs tensed. Inspire in orthostatic position, and expire when you lean towards leg. Perform the exercise 20 times, and then turn and perform the same movement with the other leg. This exercise trains the muscles of the arms and waist.
Thin wasp waist
In orthostatic position keep legs extended, a hand next to leg and the other overhead. Place the elastic under your foot and hand. Extend your waist. Breathe in through your nose while relaxing muscles and exhale from the mouth at their contraction. Perform the exercise 20 times, and then turn and perform the same movement in the opposite direction
Well shaped waist
Start the exercise by sitting on the mat. Keep legs flexed, one in front, another behind. Flex your leg back, directing the elbow to the thigh. Breathe in through your nose while relaxing the muscles and exhale through the mouth at their contraction. Perform the exercise 20 times, and then turn and perform the same movement in the other direction.
Start the exercise lying on your back. Flex a leg. Place one leg over the other, soles at knee. Keep one hand behind your head and the other on the belly. Raise your trunk, moving elbow to the knee. Keep the abs strained. Breathe in through your nose while relaxing muscles and exhale through the mouth at their contraction. Repeat the exercise 20 times, and then turn and perform again.
Sit lying down, keep one leg flexed. Place one leg over the other, soles at knees and hands behind head. Raise your trunk and take the knee to the leg, then another. Keep abdomen tensed. Breathe in and out continuously. Repeat the exercise 20 times, and then change position and repeat 20 moves.
Sit on the mat, keep shoulders at the same level with the knees and feet, so that between the shin and thigh to form an angle of 90 degrees. Holds hands in front (using dumbbells or join hands). Move arms in one direction, and then in another. This exercise trains waist and abs muscles. Repeat the exercise 30 times.