Girls who dream of getting a thin waist often follow common myths about training and make typical mistakes that make them lose motivation due to the lack of noticeable results. However, ten-minute workouts can actually give you what you want, and in a reasonable time. You just need to understand the mechanism of the body, recognize the reasons and get down to business.
The most common myth in the training process is local fat burning. Unfortunately, it does not exist. To reduce volumes in the areas of interest, you need to combine cardio exercises and work with the target zone – then there is every chance of seeing the desired body shapes. Cardio loads burn fat tissue quite effectively, especially during recovery after them. Whereas strength exercises tone the muscles needed for shapes.
The second myth is that with daily training, the result will come faster. For high-quality work with the body, muscle and nervous system restoration is necessary. Overloads can disrupt the use of food as energy, and the body will convert it into fat storage for future energy-consuming stresses.
In this regard, it is recommended to train every other day. An approximate plan of the most productive and safe exercises is given below. Working with your own weight practically does not injure the musculoskeletal system and forgives minor technical flaws.
1. Running in place
A medium-intensity cardio exercise suitable for warming up. Keeping your body vertical and your abs tense to reduce impact load, perform hip lifts to the horizontal at a fast pace, simulating running. The effect of the exercise begins after 40 seconds of work.
2. Military plank
The classic burpee exercise is a jumping change from the starting position of standing, squatting and planking. In each position, maintain a neutral body position: tense the abs and upper back, and relax the neck and lower back. At a fast pace, working for 30 seconds or more, the maximum productivity of the movement is achieved.
3. Cross-country
This movement is a change from lunges to jumps. In a lunge, place your feet at the length of a step so that in the lower phase the angles of the knees are 90 degrees. To add functionality to the exercise (connect the stabilizer muscles), rotate the chest to the leg in front. For effectiveness, work for 30-50 seconds.
4. Diagonal mountain climber
The exercise is done in the plank position and is a running change of hip movements towards the opposite palm. In the approach, “run” for 30-60 seconds.
5. Torso rotations in twisting
To work the abdominal muscles, you need to sit on your buttocks, lower your spine to 30-45 degrees relative to the floor. Perform at the same pace and amplitude of chest rotation in both directions for 60-90 seconds.
6. Lying spine flexion
A basic exercise for the press, in which technique is more important than amplitude and pace. When performing the exercise, it is important to keep your lower back on the floor, lifting only the chest, relax your neck, and press your arms to your chest throughout the entire duration of the exercise. Work at a slow or medium pace for 60-90 seconds.
And yet, a limited set of exercises will not achieve results, since the body, even if not very trained, adapts quite quickly to the same type of loads. Therefore, to solve any fitness problem, I recommend not training within the framework of one plan, but trying to diversify the process as much as possible. It is much more effective to choose a variety of workouts: from classic strength training to dance styles – the body loves to solve unusual problems and will gratefully reconfigure itself to excellent health and ideal forms.
