Waist exercises

Here are six effective exercises from fitness guru Elisabeth Halfpapp to eliminate fat around the stomach and for having attractive and thin waist.



1

Sit on the floor next to the wall. Lean on it with the lower back. Bend your knees and place your feet on bigger distance than the width of your hips. Place your hands between your legs and tighten your abs.

While pressing on the floor with the finger tips, lift your legs to a height of about 15 centimeters (see picture). Do 2 sets x 20 reps.

2

Sit on fold cloth next to the wall. Lean on it with the upper part of your back, bend your knees and keep your feet lying on the floor. Place your hands near your hips and hit the floor with the finger tips.

Tighten abdominal muscles and lift your legs off the floor. Close your knees to your chest as much as you can, then straighten your legs so that the feet toes be directed towards the ceiling (see picture). Move your feet 2-3 centimeters towards the wall and pull them back. Repeat 10 such pulses. Make at least two series.

3

Sit on fold cloth in front of the wall. Lean back on your elbows and place your feet on the wall in a straight line.

Tighten abdominal muscles and stretched your hands towards the feet (see picture). Once you take that position, lift the torso 2-3 centimeters above and drop equally. Make 20 such pulses.

Then, hug your knee with your hands and take a rest. Make at least one more series.

4

Lie on the floor with your knees bent. Stretch your hands along with the body. Put your right ankle just above the left knee. Lift the front part of your left foot so that your leg leans only on the heel.

Squeezing your abdominal muscles, lift your hips off the floor (see picture), and then lower them. Do 10 repetitions. Change the leg and make another run.

5

Sit on fold cloth. Lean back on your elbows and bend your knees. Place your feet on the floor.

Tighten abdominal muscles, bend the torso and lift up on the left side. Move your hands to the left and grasp your left leg on the outside (see picture).

Then, let your arms hang to the left side of your body without touching your leg. Lift your body up on the left side on about 2-3 centimeters, and return it back. Make 20 such pulses. Repeat on the right side.

6

Lie down on the floor, leaning on your left elbow so that the forearm is in the normal position with the body. Place fold cloth between your legs above the knees. Lean your right hand on the right thigh.

Lift your hips off the floor so the body make a straight line (see picture). Tighten the towel. Hold this position for 2-3 seconds, and drop to the floor. Do 10 repetitions, and then repeat the same on the right side.

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You need motivation?

Exercise will improve your self confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes ... Almost any woman knows this, but still there is small number of women who regularly practice physical activity. And why is that? Due to lack of motivation.

Motivation is what you need to get up out of bed, take you to the fitness gym and make you practice regularly. Here are some tips that can help you find the necessary motivation to make exercise part of your daily life:

`Always have a goal that you want to achieve. You want to look great for the summer? Now it's time to get up and do some exercise. But when the summer pass, don't stop, give yourself a new goal. Many people practice a certain period and then give up. They will see that their appearance is improved, will reach the goal and lose motivation, and for several months will have their old look. As long as you have goals, you will have the motivation to achieve them.

`Make exercise be fun for you. Listen to your favorite music, watch your favorite series. You need to experiment. If you don't like the gym equipment, then try something more interesting like yoga, Tae Bo, dancing, anything that you will want to do it again.

`Buy workout clothes. Exercise should pleasure you and make you feel good while doing it, and proper clothes are the first step. Besides, once you buy clothes, you will feel bad if you don't use it. It should give you motivation to get up and workout.

`If you visit a fitness club, it should be closer to your home. If it is farther, you will have more excuses not to go. Choose a gym that is closer to your home, even it has less equipment and does not look so modern as the large fitness centers.

`Find yourself a workout partner. Invite a friend or colleague to be your partner for workouts. So you will have with whom to mutually motivate. But do not choose a friend who you know will easily quit. Look for a partner that just as you have the desire to improve her live through exercise. Maybe you decide to compete with her. Depends on your character.

`Do not overdo with the exercise at the beginning. When you start with aerobics classes, attempt since the first day to do all the exercises as your instructor. The same applies if you exercise at home, watching some video. If you workout too much the next day you will probably be in pain. Moderation is the key. Start slowly and every two or three days increase the exercises you do.

`Visualize. Take pictures of the old days when you think you were in top form. Or if you don't have such photos, imagine how you would like to look. Whenever you're in the middle of exercise and have no more desire to lift either arm or leg, imagine it in your head the best photo of yourself. I'm sure you'll have an motivation to continue.

`Give yourself a free day/s. It will be difficult to motivate yourself if you exercise every day. Set yourself two days of the week to make a break (for example, Wednesday and Sunday). When Saturday comes and you won't want to get up from bed, just say to yourself  "Let's do it today, but tomorrow - rest."

`Follow your progress. Before starting with a new exercise plan, write down what is your body weight. Measure the volume of arms and legs (the thighs area), waist and hips. After several weeks, measure yourself again and write down the results. Once you make a few measurements, draw a graph that will clearly show your progress in time. With each entry data you will be more motivated.

`Reward yourself. Whenever you accomplish a goal, reward yourself. Today you workout another 20 minutes? Buy a magazine or go to the movies. However, the reward should not be food.  The greater the achievement is, the greater should be the prize.

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