Girls with a perfect figure 90-60-90. How to make a flat stomach and a thin waist. Exercises for every day

Content

Girls can create an ideal figure for themselves, regardless of the natural data and physiological characteristics of the body. To have a toned body, it is necessary not only to adhere to the principles of proper nutrition and a healthy lifestyle, but also to regularly perform a set of basic physical activities.

Going in for sports every day, it will be possible not only to form the desired forms, but also to strengthen the overall health of the body.

The essence and basic principles of exercises

Girls with an ideal figure should not only know the essence of the process of maintaining their shape, but also understand the principles of performing exercises that can help them in this. The essence of daily physical activity is to constantly maintain the speed of metabolic processes, as well as lymph flow and blood flow.

The absence of stagnation in the body contributes not only to the high-quality assimilation of nutrients, but also to the removal of toxins and toxins that affect the formation of fatty deposits. Correct training aimed at the formation of an ideal figure, regardless of the conditions in which it is performed, implies a girl's adherence to basic principles.

Basic principles:

Start with a warm-up (the warming up complex prepares muscles and joints for further stress and sets the pace of metabolism).
Finish the workout with a cool down (the final stage of the lesson usually includes a set of stretching exercises "hammered" during training muscles. Performing a cool down minimizes the likelihood of pain in the body in the post-workout period).
Gradually increase the load (the human body quickly adapts to external circumstances, including physical activity. That is why, after 4-5 weeks of regular exercise, professional fitness trainers recommend changing exercises to avoid addiction and reduce the effectiveness of sports).
Combine different types of loads within one workout (cardio and strength loads must be present in each complex).

Indications for the beginning of use

Moderate physical activity is recommended for people of all ages. Sport not only helps to keep muscles in good shape, but also trains the cardiovascular system and increases endurance.

It is recommended to contact a fitness trainer to draw up an individual training program, with the help of which you can make your figure ideal, is recommended for girls with a number of features of a figure, health status or lifestyle.

Girls with a perfect figure 90-60-90. How to make a flat belly and a thin waist — One of the first steps to creating an ideal figure will be the help of a professional trainer who will help the girl draw up an individual training program in the gym and control the correctness of its implementation.

These are the following features:

tendency to overweight;
a sharp decrease in overall performance;
excessive fatigue;
periodic discomfort in the heart (usually the cause of tingling is a lack of oxygen circulating in the cardiovascular system);
shortness of breath (occurring even with a short load);
dizziness (not associated with serious pathological processes inside the body);
tendency to disruption of the gastrointestinal tract;
sedentary work and an inactive lifestyle;
pain in the back;
posture disorders;
sleep disorders;
distraction;
psycho-emotional instability;
groundless excessive nervous excitability;
chronic diseases in remission (diseases should not be restrictions for sports).

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Contraindications for use

Girls with an ideal figure should make up a set of exercises to maintain their shape, only after making sure that they do not have a number of contraindications to playing sports.

Among the circumstances requiring especially careful selection of the load, they note:

increased body temperature;
progressive diseases accompanied by purulent processes;
complex pathologies of the cardiovascular system (the supervising doctor notifies the girl about the opportunity to play sports with a specific disease);
bleeding tendency;
neurotic diseases (require adjustment of the base load);
exacerbation of chronic diseases;
pathology of the circulatory system;
metabolic disorders (when drawing up a training program, it is necessary to consult with a nutritionist who can give recommendations on nutrition that helps to restore the normal state of the body);
diseases of the thyroid gland;
flu;
pneumonia (until complete recovery);
diseases of the organs of vision (physical activity is possible only under the supervision of a professional fitness trainer);
umbilical or inguinal hernia (the severity of the prohibition on playing sports is discussed with a surgeon who has an idea of the state of health of a particular girl).

Helpful hints

In order for sports to be as effective as possible, a girl should familiarize herself with useful recommendations related to increasing the effectiveness of her training regularly.

Fitness trainers advise novice athletes:

During exercise, control your pulse (depending on the goal, the pulse range varies. For example, for weight loss, the frequency of beats should not exceed 120 per minute, and with an increase in body relief - 140 beats per minute).
Drink plenty of fluids during exercise (ignoring this recommendation can lead to dehydration).
Give your body enough time to recover both during the day and at night (you should sleep at least 8-9 hours a day).
Set yourself mini-goals (for example, perform 4 sets of 20 squats, instead of the usual 3 sets. Performing seemingly insignificant tasks on a subconscious level stimulates a woman to continue playing sports, giving her confidence in her own success).
Praise yourself for the "forced" workouts that you had to do "through force" (praise should not go against the right lifestyle. You can choose shopping or taking a relaxing bath with essential oils after class as a reward).
If sports will take place at home, you should purchase basic sports equipment (dumbbells, weights, barbells, gymnastic mat, fitball, etc.) in advance or find analogues for it (for example, instead of dumbbells, you can use 1 liter bottles filled with water) ...

Main complex

An ideal figure will help girls achieve regular (at least 3-4 times a week) performing basic exercises aimed at working out the muscles of the whole body and getting rid of excess fat in the abdomen and waist.

Exercise	Loading technique
Alternating jumping hip lift (cardio warm-up)	Position yourself vertically; fix your hands on the waist area; put your feet as close as possible; straighten the body; stretch your neck. Jumping up, raise the right limb forward, forming an angle of 90 degrees at the knee. The leg must be torn off the floor as high as possible. Without stopping, put the right limb in the starting position (IP), in parallel changing it to the left. Alternately bend and raise the right and left extremities for the time provided by the lesson scheme. The exercise is performed at a moderate pace.
"A ride on the bicycle"	Position yourself horizontally; press the lower back to the support; put the upper limbs behind the head; raise the lower limbs from the floor, bend at the knees and fix the ankle until parallel to the floor is reached. Simultaneously with exhalation, stretch out the right limb, lowering it as much as possible to the floor. The left leg at this moment remains motionless. After 4-5 seconds, switch the limbs in places (pull the left one out, return the right one to its original position). Alternately, at a fast pace, stretch your legs, making sure that at the moment they are at the lowest point, they are as lowered to the support as possible.
Side bar	Position yourself horizontally, lying on the side of the body. Lean the body on the right arm bent at the elbow. Raise the body above the supporting surface and distribute its mass between 2 support points: the bent right upper limb, fixed on the elbow joint, and the right foot. Without changing the space between the thighs and the floor, stay in the rack for the time indicated in the lesson diagram. Return slowly to the original position. Roll over to the opposite side. Repeat point 2, lying on the other side of the body.
Seated body rotation	Sit on the floor; bend the lower limbs at the knee joints and fix in front of you; straighten the body; bend the upper limbs at the elbow joints and press against the chest area; raise the chin. Raise the lower limbs as high as possible above the floor, while leaving the upper body in the same position. Slowly turn the torso to the right, straining only the oblique muscles of the peritoneum. Without fixing the body in this position, turn the body to the left. After completing the required number of approaches, return to the original position.
Horizontal bar	Lie face down on the floor; place palms in the chest area, putting their backs on the floor; look down. Tear off the body from the supporting surface, distributing its mass evenly between the hands and feet on toes. At the time of standing, the muscles of the whole body must be strained as much as possible; there should be no deflection in the lower back; pull in the stomach as much as possible.
Lifting the legs from a lying position with a weighting agent	Take a horizontal body position; press the lower back to the floor (if the lumbar region does not fit snugly against the support, you can put a small weight on the lower abdomen, for example, a stack of books); place your hands behind your head; stretch your legs; between the feet, hold a dumbbell or its improvised analogue (for example, a bottle filled with water). As you exhale, raise the lower limbs without bending them. Having reached an angle of 90 degrees between the legs and the supporting surface, it is recommended to change the direction of movement, starting to slowly return the legs to the PI. Without pauses for rest, repeat the lifts of the lower limbs the required number of times.
Sumo squats	Take an upright body position; fix one weighting agent in the hands; put the feet apart at the maximum distance, taking the socks to opposite sides; straighten your back; push the chest forward. Without changing the position of the upper body, bend the lower limbs at the knees and bring the buttocks closer to the floor until parallel is reached between the back of the thigh and the support. Stay at the lowest point for 2-3 seconds. Slowly return to the PI and, without taking a break for rest, repeat the squats the required number of times.
Classic version of crunches on the press	Take a horizontal position; press the lower back to the floor as much as possible; bend your legs at the knees and put your feet at a distance equal to the width of your shoulders; place your hands behind your head. On exhalation, tear off the upper part of the torso (up to the shoulder blades) from the floor and "pull" it up due to the tension in the abdominal muscles. The neck at this moment should be as relaxed as possible. Without fixing the received position, slowly return to the PI. Repeat step 2 as many times as necessary.
"Cobra" (exercise to stretch the abdominal muscles)	Lie face down on the floor; put the brushes with their backs on the floor, placing them in the chest area. On exhalation, tear your chest off the floor and, trying to reach your buttocks with your head, bend your back in the lumbar region back. Having felt the maximum stretch of the muscles of the abdominal region, slowly return to the PI on exhalation.

As a warm-up, you can also do:

tilts (to increase the load, it is recommended to hold dumbbells or their improvised counterparts in the hands at the time of tilting, which increase the resistance of the muscles when lifting the body from the bottom point);
turns (with caution should be performed by people with spinal diseases);
rotation of the knee joints (bend the legs, place the hands on the knees, perform rotational movements with the knee part, periodically changing the direction of movement);
jumping in place;
squats at a fast pace without weights.

For a hitch, you can alternately use:

hand rotation at a slow pace;
stretching the body to the side (it is recommended to perform from a sitting position);
"Ball" (lie on the floor; bend your legs at the knees and press them towards you; grasp the lower limbs with your hands);
"Bridge" (bend the back in the lumbar and thoracic regions, evenly distributing the body weight between the feet and hands).

Fixing the result

Girls with an ideal figure should be able not only to create the body of their dreams, but also to keep the result obtained for the longest possible period.

You can consolidate the result by following the basic recommendations of fitness trainers and nutritionists:

adhere to the principles of proper nutrition;
walk at least 10,000 steps every day;
devote enough time to sleep and general recovery of the body;
consult with a therapist about the possibility of taking vitamin and mineral supplements that help to provide the body with a sufficient amount of nutrients;
consume enough fluid every day (the optimal amount of fluid is calculated by the formula: 30 ml * 1 kg of the girl's actual body weight);
do not skip meals (during the day, regardless of its schedule, breakfast, lunch and dinner must be present);
avoid stressful situations (if falling into such circumstances is inevitable, it is recommended after that to help your psyche recover by “pampering” yourself with something desirable, for example, going shopping or meeting with a friend).

It will be possible for a girl to keep fit for a long time only if she has a comfortable physical and emotional component.

Opinions of coaches and girls

Girls with an ideal figure in the vast majority of cases regularly do colossal work on their bodies, which allows them to share their experience with others in the future. By correctly presenting the basic information, they become motivators that stimulate others to change themselves for the better, despite the difficulties encountered on the path of transformation.

1. Olesya Stepanova, fitness trainer

Olesya considers individual training with an instructor in the gym to be the most effective training for shaping an ideal female body.

During such classes, a professional monitors the correctness of the exercises, which not only contributes to an increase in the effectiveness of training, but also minimizes the risk of an athlete getting injuries, most of which arise due to non-compliance with the technique.

In addition, an individual approach guarantees the compliance of the training program with the girl's current physical condition, as well as safety for her health.

2. Daria Mishina, prefers group training

Daria, from her own experience, is sure that the best result in the transformation of women's "problem areas" (belly and sides) is given by group training. Attending active sports activities with other girls, including her girlfriends, she feels an additional incentive to make every effort to build an ideal figure.

A feature of the classes attended by Daria is that the trainer forms the program so that the active (strength) part and stretching (stretching exercises) alternate in it. Thanks to this, athletes notice a significant reduction in the amount of subcutaneous fat, an increase in endurance, as well as the absence of pain after training.

3. Marina Ryabina, works at home

Marina, while on parental leave, has the opportunity to train only at home. Despite the lack of a wide variety of sports equipment, Marina succeeded in 6 months. regular exercise to achieve the formation of a flat abdomen, thin waist and toned buttocks.

The design of her training programs is based on the principle of circular training. Performing basic exercises at a fast pace, Marina not only external changes in her figure, but also an improvement in her general condition (sleep becomes calmer, the nervous system is more balanced, there is no excessive fatigue, and so on).

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When to expect the effect

Provided the correct approach to building a training system, as well as adhering to the principles of proper nutrition, a girl will be able to get closer to ideal forms in 3-5 months (it is important if the initial weight does not go beyond the permissible, taking into account the height and age of a particular person).

This period is considered the most comfortable for the body, getting rid of excess fat: it does not experience stress, and the girl herself feels psychologically balanced and calm. A transformation that occurs in a shorter time can lead to a serious undermining of the athlete's health, as well as a loss of interest on her part in leading a healthy lifestyle.

An ideal figure, despite the subjective perception of this term by every girl, requires colossal work on herself and training of willpower.

So that the transformation process does not harm a woman's health, specialists (fitness trainer and nutritionist) should draw up a training program, as well as paint a diet for her.

In the absence of the opportunity to use the services of a professional, the process of obtaining the desired form should be organized taking into account the above information.

Article design: Svetlana Ovsyanikova

Video set of exercises to create the perfect figure

How to make your figure perfect: a set of exercises:

Girls with a perfect figure 90-60-90. How to make a flat belly and a thin waist