Whist we have one (if we do, of course, is), but the muscles that form it, a lot.
Therefore, a lot of exercises for the waist. Here I will only discuss the most are the most common.
Exercise first. SP (starting position): stand up straight, feet shoulder width apart, arms down. At every turn through the upper part of the body (everything from the waist up) to the left, at the expense "and" return to the starting position. On account of the "two-and" doing exercise in the right direction.
Do not swing the body by inertia, be sure to "put a period" in the original position. So you load a more oblique muscles.
Exercise may vary. Can do it sitting on a chair or on the floor. You can put your hands on the waist, bend them, and lift up the chest, lay down in the lock and removed his head, or simply dissolve in hand. Shoulders and neck lock, they turn with the body. Fully concentrate on the work of oblique muscles.
Exercise the second. SP: stand up straight, feet shoulder width apart, hands on his belt. At "one" cant body to the left, at the expense "and" return to the starting position. On account of the "two-and" repeat the movement in the right direction.
The slopes - one of the most effective exercises for the waist, if it is, of course, properly execute. The main conditions: you need only tilt the upper body (everything up to the waist, as if embedded in the ground) and only just to the side (not deviating from the course forward or backward).
Exercise, of course, also varies. You can do it kneeling or sitting (on the floor or on a chair). The hands can leave along the hull, you can get them behind your head (so the load on the muscle increases). You can hand the opposite side of the slope, to help myself to lift it above his head and pull the side together with the body (so increasing the amplitude of the slopes).
If you have never played sports for the first time will be only 10 repetitions of pan and tilt. Gradually increase the number of repetitions to 100 in each direction, so you will develop not only muscle strength but also their flexibility.
Exercise the third. SP: stand. Take a full box of matches (most common). Open it and turn over. Now collect the contents from the floor in the box, bending down separately for each match. Are drawn to match (and take it) with both hands, knees trying not to bend, your back is not the hump. It will be even better if you put a taller box (such as a cupboard), and each match will be raised to pull the box (again with two hands). Very good exercise for the back muscles, which, among other things, too, shape our waist (back).
Exercise the fourth. If the situation allows, the house on tiptoe, walk with their hands up and proudly lifted his neck. If the situation does not, so walk on every opportunity that fell 2-3 minutes, where you will not see or where you have no hesitate.
Perform all the exercises, concentrating on every movement, without fanaticism, calmly and with pleasure. They're not for nothing that the most simple.
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