In honor of a beautiful waist

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In honor of a beautiful waist

Author: Reilika Nestor 29.01.2015 at 00:00

A few exercises

  • Elbow exercise
Spread your legs (the wider the spread, the better the effect on your waist), keep your feet parallel and hands behind your back with the elbows as far back as possible. First bend yourself down in front with a powerful body twist to the left in order to touch your left knee with your right elbow. Keep your knees straight. Next stretch your elbows really straight (while breathing in). Then repeat the body turn / twist touching your right knee with the left elbow. Repeat the stretch. Do a series of at least 20 repetitions.

  • Sideways stretches
Stand a long step from a chair or couch with your left side. Support your straight left leg on the couch or chair. Begin with low bends straight in front of yourself to reach for the toes of the leg your standing on. Then stretch yourself. Bow again, but this time in front and bit to the left, so that you touch the toes of the foot on the couch. Stretch again and switch legs to do the same exercise on the other side. Give both legs 10 to 15 repetitions.

  • Leg crossings
Lie on your back with your hands bent under an obtuse angle from the elbows and palms flat on the ground. Bend your right leg from the knee and bring it to the left across the left foot with a powerful hip turn until the knee touches ground. At the same time, the left leg needs to be stretched out straight. Keep this position for a while and feel the stretch. Then slowly bring your leg back to its original position. Repeat the exercises 10 to 15 times for both legs.

  • Body circles
Spread your legs wide, keep your feet parallel, and your hands on your hips. Do body circles beginning in front, moving to the right, then to the back, to the left, and coming back in front. Do three circles in one direction and then the same on the opposite. You should repeat this exercise 10 to 20 times.

  • Slow turns
Sit comfortably with your legs spread and knees straight while keeping your hands horizontally in front of you and pushing your shoulder blades backwards. Make a slow body turn left, and then go smoothly right and back left. Do this 6 times. Lie on your back after the exercise and rest your muscles.

  • Stretch to the side
Get down on a soft mat. Lay on your left side with your left leg bent slightly from the knee and held in front of you. Stretch your right leg and support it on your left ankle. Put your elbow-bent hands on the ground with palms facing your way and support your forehead firmly on your palms. First you sit up from this position while lifting your bent left hand above your head. Then your right hand grabs your left leg above the ankle while your right leg remains straight. Now you turn back to lie on your side, but you keep your head on your palms. Don’t forget to breathe properly! Begin with three repetitions until you reach 10 times. Then switch the beginning position or try it from your other side.