At all times the figure of an hourglass considered the standard of beauty. And even if the nature of your waist is far from the "wasp" its shape can be improved by using a special set of exercises .
- Starting position - lying on your back, bend your legs at the knees, hands behind his head. Raise your torso, turning right, then - to the left. Perform three sets of ten times in one and the other side.
- On his knees, the body straight. Transfer the emphasis on his left knee, right leg pull to the side. Follow the torso sideways to his right leg. Repeat twenty times. Then return to starting position and move the emphasis on his right knee, straightening the left leg to the side. Perform twenty times.
- Lying on your left side, straighten your legs, then his left leg Pull back a little, and right slightly forward. Left arm bent at the elbow and rests on the floor, right hand clasps the waist. Planting his feet and left hand on the floor, lift the torso upward. Exercise is carried out only through the muscle side of the torso and legs can help. Shoulder and thigh, right leg directed precisely at the ceiling - the case can not be deployed ahead! Hold the top one or two seconds and slowly return to starting position. Face and chest should be directed forward, and not on the floor. Repeat eight to ten times, then turn over and repeat as many times for the other side.
- Lying on the sofa, bend your knees at a right angle. Put your hands on your stomach. Pull your abdominals and lower back going into the sofa. Raise your right leg bent. Left hand pull across the body and push it on his right knee, overcoming the resistance of his feet. Hold this position for six seconds, then relax. Repeat three times in each direction.
- Lying on his right side, feet together, right hand extended palm up to the floor, the left is bent and rests on the floor. Reliance on hand. Slowly and simultaneously raise and lower the straight leg. Perform twenty times on each side.
- Stand with your back against the wall at a distance of half a step. Feet shoulder width apart.Without moving the feet, turn around as much as possible to the left, with his hands touch the wall. Return to starting position and repeat the rotation in the opposite direction.Perform eight to ten times in each direction.
- Lying on your back, hands behind head, left leg bent and lying on his hip, right leg. Basing his left shoulder on the floor, "Twist" body, reaching your right shoulder toward your left knee. Return to starting position. Repeat ten to fifteen times in each direction.
- Lying on your back, arms bent at the elbows, palms down. Bend your right leg at the knee and move it to the left, turning much thigh, knee touch the floor. The left leg is straight.Then return to the starting position, slowly straightening the knee. Do the same with his left foot to the right. Repeat eight to ten times each leg.
- Sitting on the floor, legs apart to the sides, pull the arms forward at shoulder level. Slowly turn the torso to the left-out, then just as slowly turn the torso to the right. Do ten of these rotations and lie on your back, totally relax the muscles. Repeat a series of exercises three or four times. Do not forget about the regular breathing.
- Lying on your back, legs bent and lying on the floor, touching their knees. Hands behind his head. On account of "time" - lift shoulders up as high as possible. In this case, elbows straightened, the body does not unfold, my knees are connected. Chin to your chest is not pressed. At the expense of "two" - he relaxed downward, returning to the starting position.Perform in a fast pace for twenty times in each direction.
- Stand with your feet shoulder-width apart, feet parallel. Raise your arms, exhale, bring the weight on his left leg and severely bend it (the right leg straight), lean to the right - back, trying with his right hand to touch the left heel. Inhale, straighten, drop your hands, relax, then do the same in the other direction. Repeat eight times on each side.
- Lie on your back, legs bent at the knees, feet flat on the floor, his hands apart. Bend your legs bent to one side, until they touch the floor. The same run in another direction. Perform eight to ten times in each direction.
- Lying on his side, his right leg bent at the knee, the right hand continues the line of the body, the left - rests on the torso. Slowly lift your left leg and simultaneously Drag her hand. Perform a dozen times on each side.
