GYMNASTICS FOR THE WAIST

At too hollow waist, carrying out exercise, it is necessary to put heels on a bench. At badly expressed waist it is undesirable to lift feet above 30 Each exercise see is carried out within three minutes.
It is constantly possible to do invisible gymnastics of a stomach – to involve and weaken a forward belly wall (to repeat 8 times).
At regular exercises it is possible to press down for one month of 5-8  in a waist. And the more widely the waist, the loses it in a circle faster.
Complex 1
For an abdominal tension it is necessary to choose from this big list of exercises 10. Number of repetitions – not less than 12 times. After performance of each exercise do a minute pause.

Lying on a back
1. Hands to stretch in the parties. Tighten knees to a breast by means of hands, straighten feet.
2. Put hands along a trunk. Lift feet, bending in knees, and straighten them before vertical position. Lower.
3. Alternately move feet upwards and downwards – do “scissors”.
4. Helping itself hands, pass in position sitting. Then lie down.
5. Carry out the previous exercise without the aid of hands. Sitting grasp stops hands and reach a forehead knees.

6. Rising, try to get the right elbow the left knee. Then the left elbow – the right knee.
7. Raise simultaneously the top part of a trunk and a foot – do “a collapsible knife”.
8. Lift and whenever possible straighten feet. Simulate driving on a bicycle. Circular rotations by hips. Widely plant feet.
9. Having raised both feet over a floor, transfer their that to the left, to the right.
10. Rise, leaning about a floor palms. Do rotary motions by a basin.
11. Raise feet on 15-20  over a floor and keep them in this position.
12. Lift feet and try to concern with them of a floor behind a head, at the left and to the right of a head.
13. Hands in the parties, palms on a floor lie down on a back. Lift direct feet upwards, then lower them aside to a contact socks of hands. Come back in a starting position and make the same exercise in other party. Lifting feet, take a breath, lowering – an exhalation.
14. Lie down on a floor, hands extend along a trunk, palms put on a floor. Without bending a foot in knees, lift them vertically upwards, and then, hanging for a head, try to concern a floor. After that slowly lower feet in a starting position.
15. A starting position – the same, feet are lifted. Circular motions both feet at first in one, then in an opposite direction.
16. A starting position – the same, feet are dissolved. Circular motions feet.
17. A starting position – the same, brushes of hands on a nape. Lift a head and shoulders, hold 5-7 seconds, then lower.
18. A starting position – the same. Sit down, planting feet in the parties, bend forward downwards, then lie down, connect feet.
19. Lying on a back, feet are bent, stops on a floor. Incline the bent feet aside so that they have concerned a floor. A back don’t tear off from a floor. The same exercise repeat in other party.
20. Lying, lift hands upwards for a head, carry out trunk turns, go for a drive on a floor at first in one party – on 1 – 1,5 m, then in opposite. To repeat 3-4 times.
21. Lying on a back, hands in the parties, the bent feet are slightly lifted. Turn feet, trying to concern with a floor knee, at first in one, then in other party.
22. Lying on a back, direct feet are lifted upwards. Try to lower direct feet at first in one party, to put them on a floor, then to lift and lower in other party.

Lying on a stomach
1. Carry out rifts forward and back.
2. Hands are extended along hips, rise, leaning against socks and palms.
3. Raise a head and feet. Cave in, hands plant in the parties. Are kept in a pose of “swallow”.
4. Lying on a stomach, tighten as it is possible more strongly a belly wall, hold so 5-7 seconds, then relax.

Sitting on a floor
1. Create an emphasis hands in position behind. Lift right, then the left foot as it is possible above.
2. In the same position try to concern with the left foot of a floor as it is possible further to the right, then the right foot – to the left.

Standing
1. Do “belly dance” – involve and stick out a stomach, keeping thus a direct bearing.
2. Put feet together, hands plant in the parties with palms upwards. Lift the right foot upwards, simultaneously by hands do bow-shaped movement towards to a foot, palms downwards. The Same repeat the left foot.
3. Put feet for width of shoulders. Plant hands in the parties. Bend forward and concern with palms of a floor or serially each hand of a sock of an opposite foot.
4. Put feet more widely shoulders, a hand on a belt. Do 6-8 circular motions by a trunk in left-hand side, then – in right.
5. Bind fingers of hands and step through them in the beginning one foot forward and back, then another.
6. Rise a back to a table, feet put for width of shoulders. Without getting a foot moving forward, turn a trunk to the right so that to appear faced to a table, hands undertake its edge. Then come back in a starting position and turn in other party.
7. Put feet more widely shoulders, hands lift in the parties. Turn a trunk to the full to the left, then to the right with overflowing movements of hands. To repeat 8-12 times in each party.
8. Stand a back to a wall on which at shoulder level the thick rubber plait is fixed by one end. Other end of a plait take in the right hand. Turn a trunk to the left, stretching a plait. Repeat, holding burn down with the left hand and turning to the right.
9. There are feet separately, hands lean against a chair back. Do inclinations in the parties.
10. Twist a metal hoop on a belt of 3-5 minutes.
11. Carry out trunk turns on a disk of health with slightly bent feet and the hands of 3-5 minutes dissolved in the parties.
12. Feet on width of shoulders, on a belt, a trunk incline hands forward. Into account 1-4 – a circular motion a trunk to the left, on 5-8 – to the right. To repeat 6-8 times.
13. Heels and socks together, hands for a head. The right foot bend in a knee, without tearing off a sock from a floor. The left hip take aside. For each account change position of feet and take aside that left, the right hip.
14. Feet on width of shoulders, hands on a belt. Trunk inclinations back, forward, to the left, to the right. After each inclination (to account 1 – 3) come back in a starting position.
15. Feet on width of a foot, a hand behind a head. Rise on socks, gather in a stomach. Within a minute do circular motions by hips, as at hoop rotation.
16. Kneel and, without being bent in joints, bend back.

In висе on wall bars
1. Slowly bend feet, pull knees to a breast, are late in this position for 2-3 seconds, then feet unbend.
2. A move lift direct feet as it is possible above. Efficiency of exercises can be raised if to carry out them with a ball which keep stops.

Complex 2

1. Feet separately, hands in the parties forward. A move the right bent foot forward, getting a knee an elbow of the left hand. The same do by other foot.
2. Feet separately, hands for a head. Into account 1 – an inclination forward. 2 – trunk turn to the right, 3 – an inclination forward, a back to bend, 4 – to become straight.
3. Lying on a back,  are fixed, hands on a belt or behind a head.  trunks before position sitting.
4. Lying on a back, hands in the parties palms downwards. Into account 1 – feet lift upwards, 2 – put to the right on a floor, 3 – lift upwards, 4 – a starting position. Carry out in other party.
5. An emphasis lying on forearms, feet straight lines at an angle 30 degrees. Change of position of feet – “scissors”
6. Lying on right to a side, the right hand props up a head. Small moves the left foot aside. To repeat not less than 32 times each foot. The same do, lying on left to a side.
7. Lying on one side, hands for a head, feet are fixed.  trunks in a lateral plane. To repeat on right and left to a side till 8-10 time.

Complex 3

1. Lying on forearms, resting elbows against a floor, carry out “bicycle” (bend and unbend the bent feet), “crawl” (lift and lower serially direct feet), “scissors” (plant and reduce feet cross-wise). To repeat each exercise 16-32 times, having a rest between them 15-30 seconds.
2. Lying on a back, hands in the parties palms downwards. Lift feet upwards at an angle 90 degrees concerning a trunk. Into account 1-2, bending feet, put knees to the right, into account 3-4 straighten feet in a starting position. The same to repeat in other party (till 8-16 time).
3. Lying on a back, feet are bent, ступнями hands over a head above rest against a floor. Into account 1-2 sit down, clasp hands knees, on 3-4 – lie down in a starting position. To repeat 8-12 times.