The trainer called the top 3 exercises for a thin waist

Fitness trainer Svetlana Minakova named the top 3 exercises for a thin waist. Her words are reported by Sport-Express.

The first exercise that the expert included in the list of the best is the lying vacuum. Starting position – lying on your back, arms along the body, the lower back is firmly pressed to the floor, the knees are bent, the feet rest on the floor. “Inhale slowly and deeply through your nose, exhale through your mouth. Tighten the abdominal muscles, trying to pull it in, stay in this position for 10-15 seconds. Relax the muscles and begin to slowly inhale the air, ”Minakova described the technique for performing the exercise. She stressed that the vacuum is contraindicated in diseases of the abdominal organs, and it must be done strictly on an empty stomach in three sets with a break of 40 seconds.

Minakova also recommended doing kettlebell squats. Starting position – feet shoulder-width apart, socks slightly turned to the sides, back straightened. Next, you need to squat until the thighs are parallel to the floor, while not twisting the pelvis and making sure that the back remains straight. At the bottom point, you need to linger for two to three seconds, and then return to the starting position. The exercise is performed in three sets of 15 repetitions.

The last exercise in Minakova’s top 3, the pull-down of the upper block on the back, is performed in the gym under the supervision of a trainer. “Grab the handle of the neck with a direct grip wider than shoulders. Firmly fix the knees under the rollers. Straighten your back, lean back 20 degrees, straighten your chest. Pull the bar to the upper part of the chest, smoothly bring the shoulder blades together, lower the elbows down. Hold the pose for two to three seconds. Return to the starting position, ”the coach told the sequence of actions and noted that you need to do three sets of 15 times.

Earlier it was reported that American scientists have identified the optimal amount of exercise per week to prolong life. The researchers said it required 150 to 300 minutes of moderate activity per week, 75 to 150 minutes of intense activity, or an equivalent combination of both.