To achieve a silhouette hourglass, full of curves, you must follow a weight loss program to remove excess fat stored around your waist and abdomen and commit to exercises that tone your torso, hips and buttocks. Fitness coach Linda cusmano, on the site of the shapefit, explains that you can make a waist leaner and more curvier through bodybuilding exercises directed. A figure thin and full of curves is aesthetically pleasing, but the extent of the waist also reflects the risk of coronary heart disease. For women, low coronary risk is associated with a measure of the waist does not exceed 32 inches, according to the book of general practice.
Things that you need
- 2 dumbbells
- Exercise balls
Follow a calorie controlled diet that is appropriate for their age, size and gender to remove any excess fat in your body. Please consult a qualified dietician or nutritionist, GP care for dietary advice, especially if you have any underlying health condition, in order to ensure adequate intake of essential nutrients.
Hold a dumbbell in each hand and let the arms in front of your thighs. Keep your arms slightly bent, palms towards each other. Raise both arms in a lateral move upwards and outwards, at shoulder height, keeping your elbows bent slightly. Weights lower than the initial position. Complete sets of three or four of 10 side shoulder raises two times per week.
Hold a dumbbell in each hand and let the arms in front of your thighs. Keep the palms of your hands toward your thighs. Lift a dumbbell in front at shoulder height. Lower the dumbbell to the starting position and repeat the exercise using the other arm. Complete sets of three or four of 10 shoulder front raises two times per week.
Lie on the floor on the ground. Place your palms down, so they are a little more than the width of the shoulder width apart and are level with the shoulders. Curl your toes under. Tighten the abdominal muscles, breathing and breathing out, use your arms to lift his body to the ground, while maintaining a straight line, diagonal from head to toes. Get down on the ground. Execute sets of two or three of 10 push ups twice a week.
Place the hands flat on an exercise ball and put her body in the position of flexion. Complete the pushups slowly, bringing his body down toward the ball and then return it to the original position. Hold the tension in your chest muscles during the repetitions. Run two or three sets of 10 push ups exercise ball two times per week.
Stand up straight with your feet shoulder width of distant and hold a dumbbell in his right hand. Keep the palm facing your leg. Keep your back straight, contract your abdominal muscles and then leaning further can to the right. Return to the initial position, put the dumbbell in his left hand and repeat the exercise. Repeat 10 sets of curves of waist of each side, two to three times per week.
Stay with your feet shoulder width apart, hold your arms by your side and turn your toes out slightly. Bend your tailbone under, and contract their buttocks, or the muscles of the buttocks. Put your body into a squat position keeping the knees on the toes, while caring for your arms to shoulder height in front of his body and palms down. Maintain the position of the squat for 2 seconds and then return to the starting position. Implement 20 squats and then pulse for 20 seconds at the lowest point of the squat position. Repeat three times per week.