There are three main types of female figures: so-called apple, pear and hourglass. An ideal of beauty embodies the latter: when volume of breast and thighs is about the same, while waist is equal to 70% of hips. These proportions are always harmonious, even if it’s beyond the scope of notorious 90-60-90.

Men tend to communicate with an owner of aspen waist - not only because of her self-confidence and posture, but because of the fact that on a subconscious level this woman is perceived as capable of having a healthy baby. Two other types of figures - «apple» and «pear», despite their attractive edible names, look much less attractive. Women-pear’s hips are a lot wider than shoulders, while women of apple type are heroines of a famous anecdote, ending with a question «Where we will do waist?»

In addition, small waist - a pledge of health, because women of apple type has the greatest risk of diabetes and cardiovascular diseases. In short, we need to create waist. The only question is - how?

Eternal classic

The easiest option - to tighten yourself in a corset. It is very painful. It is also possible to go a different way: spend 20 minutes a day on exercise and within two weeks be pleased to note that figure is becoming increasingly attractive, and mood is creeping up, despite spring beriberi. A month later you should buy a fitted dress - because you will not have much to hide.

Press consists of four major muscles: straight, transverse, external oblique and internal oblique. It is important that they work in sync with back muscles: it will allow to reach a desired result quicker. Also, remember that beauty does not like rush, so the entire set of exercises should be performed in a calm and focused state. The following exercises are simple, well known for decades and often proved their efficiency, in exactly the same as centuries proven formula for weight loss: eat less and move more.

The most important rule: you need to perform a set of exercises regularly. Every day means every day. After the first month of classes, you can give yourself a little indulgence and train every other day, but not less.

Any training session should begin with a warm up to warm up muscles, improve mobility of joints and prepare the body to work. So, turn peppy dance music and start a 5-minute walk on the ground, until you feel warm in a whole body.

Then, put feet shoulder-width apart and perform body inclines to the right and left, while reach the knee with one hand to feel that opposite side of the body is stretched. 10 times in each direction, no less! Then do a few big circles with your hands, lift shoulders up, rotate them, first back and then forward. Head should be slightly lowered. At the end of warm gently lift your head and look at the ceiling, feeling tension in muscles of neck and chin. Repeat this movement 10-12 times. Finish with light running in place for 2-3 minutes. Now you can start to exercise for press.

Particular attention should be paid to the fact that the main burden falls on muscles of press! Each exercise is performed 10-12 times. The initial position for the entire set: lying on back.

Twisting with rise of head

Basic position: lying on back, legs bent at knees, feet are exactly on the floor. Hands behind head, but fingers are not closed, stomach sucked. At “one” lift head and shoulders, slightly lifting up hips this time. Hold this posture for 10-20 seconds. At «two» lower head and hips in original position, keeping tension in muscles of press. The main burden should fall on muscles of press, so take care not to stretch buttocks, when you lift thighs.

Backward twisting

Lie on back, bend your knees. Hands are along the body on the floor, palms down. Abdomen is sucked. At “one” strain muscles of press, lifts thighs for a few centimeters away. Freeze in this position for 10-15 seconds. At «two» descend to riginal position. Raise hips slowly, not pushing them. Movement must be controlled, so that main load was accounted for press, not waist.

Slanting twisting

Lying on back, bend the right leg in knee, right foot should rest entirely on the floor. Cast leg on leg, so that the left ankle was on the right knee, and the left knee had been sent to the external side. Hands are behind your head, fingers are not closed, elbows open, stomach sucked. At «one» lift head and shoulders, and turn right shoulder to left knee in such a way, to touch the knee with elbow. Point of contact - in the mid-torso area. Freeze in this position for 10-15 seconds, and at «two» return to original position.

Twisting with extended arms

Again, lie on your back, bend legs at the knees, feet should be on the floor parallel to each other. Arms stretched over head, fingers closed, stomach sucked. At «one» raise arms, head and shoulders, and do not bend arms. Stop for 10-15 seconds, and at «two» slowly lower into original position.

For dessert - cooldown. Overturn on stomach, stretch legs, arms along the body, head lowered. At «one» move forward head, shoulders and chest from the floor, save this state within 10-15 seconds, and at «two» slowly return to original position. Do 10-12 repetitions and then go back. Pull arms and legs in different directions. Stretch, trying to move forward feet and hands. Hold this position for 10 seconds, then bend legs at knees, embrace knees and push them to chest.  And then in shower!

It is naive to assume that thin waist is the result of only training. Proper balanced diet is also very important. First, one hour before training and two hours after it is better to eat nothing. Secondly, you have to revise your menu. That is, no fast-food, pies, cakes and other things. Vegetables, fruits and vegetables again. The second place is shared between fruits, cereals, lean meat, fish and dairy products. Learn cooking a lot of new dishes, this way you will develop imagination. By the way, chocolate is not rejected, it should just be expensive, dark, and contain at least 75% cocoa.

Strengthening abdominal muscles and back help to maintain correct posture, which visually makes you slim and tells others about your self-confidence. It would not be superfluous to recall that correct posture - is when shoulders are moved back and chest launched forward, and stomach is sucked.