Whether you have a thin waist or not is largely determined by heredity and body type. For example, making a thin waist is much more difficult than for asthenics.
The task becomes more complicated for those who have a small distance between the ribs and the pelvic bone: alas, there will never be a wasp waist here.
The girth of the midsection is also affected by hormonal levels: a large amount of female sex hormones (in particular estradiol) in the blood makes the figure more feminine and the waist thin. And their lack often leads to the opposite effect.
How to workout to get a smaller waist
I’ll say right away: you won’t be able to make your waist thin through strength exercises alone (for example, for example). “You also need cardio exercises, which will melt the fat layer and remove excess volume in the abdominal area,” explains Marina Abramova, manager of group programs at the TERRASPORT Copernicus fitness club.
The ideal option is to combine strength and cardio exercises into one workout. “Not only warms up the muscles well, but also noticeably increases the heart rate. Therefore, such activities burn more calories,” says Marina Abramova.
The best exercises to sculpt a thin waist are exercises that involve the oblique abdominal muscles and core stabilizers; they will have a positive effect on the relief of the abdomen. But bending to the side should be avoided: this can cause your waist to become larger. .
Ours, combining three power blocks and two cardio exercises, will help you make your waist thin. Perform each of them for a minute, rest for another minute and immediately move on to the next movement. “Advanced fitness athletes need to reduce the rest time to 30 seconds,” says Marina Abramova.
At the initial stage, repeat only two such circles, and after a couple of weeks you can gradually increase their number to four.
To make your waist thin, exercise at least four times a week. Before performing the complex, be sure to do a little stretching after. “The first will protect you from injuries, and the second will protect you from muscle pain,” reminds Marina Abramova.
A set of exercises for a thin waist at home
You will need: a fitness mat and two half-liter water bottles.
Power block // straight crunches
Initial position. Get into a plank position with your palms and toes supported , Place your hands under your shoulders. Tighten your abdominal muscles and do not arch in your lower back.
How to do it.“Step” to the right, first with your right hand, then with your right foot. Following them, step there with your left hand and foot. Return to the starting position and repeat the maneuver to the left (stepping from one edge of the mat to the opposite).
Twisting in the fold
Initial position. Stand straight, place your feet together, hands on your waist.
How to do it. Keeping your back straight, jump to the left from one foot to the other while raising your arms up. Jump back to the starting position.
Power block // “Scissors”
Initial position. Lie on your back, press your lower back and shoulder blades to the floor. Clasp your hands behind your head, bend your legs and place your feet on the floor.
How to do it. Lift your shoulder blades off the mat, extend your left arm and reach it towards your right knee. Repeat the exercise on the other side.
How to make exercises for a thin waist more difficult
Initial position. Sit down, place your hands on the mat just behind your pelvis, bend your legs, and place your feet on the floor.
How to do it. Slightly round your lower back. With your hands on the mat, tilt your body back at an angle of 45% to the floor. At the same time, extend your right leg forward until it is parallel to the floor. Return to the starting position and, tilting your body again, extend your left leg forward.
How to complicate it. As you lean your body back, extend both legs above the floor.
Fast food and late-night snacking are not the only enemies of a thin waist. Improper exercises also prevent us from achieving this! We present to you 5 mistakes on the way to a wasp waist and a beautiful belly.
A thin waist is a matter of technique and proper nutrition
First, a little anatomy: the girth of the midsection largely depends on the hormonal characteristics of the body. For example, those ladies who have a lot of female sex hormones in their blood (especially estradiol) can boast of a thin waist. And those who lack these substances in their bodies are not among such lucky ones.
First mistake: indulging in low-calorie diets
Some, in an effort to make their waist thin, follow diets that allow them to consume less than 1200 kcal per day. This makes no sense, experts say. “Yes, you will lose weight on a low-calorie diet, but only through muscle, not fat, which will remain flabby on your sides.”, warns Sasha Brown, a Hollywood fitness model and personal trainer at the Studio City Fitness Gym in Los Angeles. In addition, low-calorie diets slow down metabolism, and upon completion, the weight usually returns with “friends”.
What to do? Adjust nutrition. “It is important not only to balance your diet, but also to monitor portions: a stretched stomach will definitely not make your waist thin”, warns Sasha Brown. It is not at all necessary to have scales or measuring cups on hand; you can determine the desired portion size using your palms. “Your lunch might look something like this: the volume of vegetables should be as large as two of your fists, and the volume of animal protein should be as big as your palm, not counting your fingers. Everything else - cereals, legumes, fruits, dairy products, etc. - no more than one fist,” - expert advises. On the way to a thin waist, it won’t hurt to give up not only sweets and fatty foods, but also reduce the amount of fruit. “Despite the abundance of vitamins in them, fruits also have a high glycemic index. And the higher it is, the greater the chance of fat deposition in the middle part of the body,” explains Sasha Brown. It is also worth reducing the consumption of legumes, dairy products, soy and glutinous cereals (oats, semolina) - these products can cause bloating, which will also increase your waist circumference.
Second mistake: long cardio workouts
You won't be able to become slimmer without aerobic exercise. Just as you won’t be able to make your waist thin by doing these types of activities for a long time: cardio training (running, aerobics, brisk walking or exercise on an elliptical trainer) lasting more than 50 minutes will not rid your sides of the fat layer, but they can destroy muscle mass. And without it it is impossible to achieve elastic forms and fast metabolism!
What to do? “In order to maintain muscles and make your waist thin, 25-40 minutes of effective cardio exercise several times a week is enough.”, explains Sasha Brown. The easiest way is to divide your aerobic workouts into 5-minute sections, adding lunges, squats and jumping exercises in between. Such activities stimulate active fat burning. Start exercising twice a week and increase the number of workouts to three or four. If you can do the exercises before breakfast, you will see results much faster.
You don't have to spend hours in the gym to get a slim waist.
Third mistake: incorrect exercises
These include, for example, bending to the sides with weights. It would seem that what could be more effective: after all, from these movements we feel tension in one side or the other? In fact, such exercises only increase your waist circumference. “Bending to the sides develops the oblique muscles of the abdomen, and instead of beautiful curves, you will get absolutely straight, rough lines,” - warns Sasha Brown.
What to do? Avoid these exercises in favor of yoga. “It contains a lot of power asanas and dynamic complexes that stimulate metabolism and have a beneficial effect on the functioning of internal organs,”- says Natalya Minina, yoga therapist at the MICOMed Oriental Medicine Clinic. Experts advise basing your practice on those poses where you have to twist your body. “These asanas stretch the side muscles, creating a slimmer waist and improving blood circulation.” explains Suvani Stepanek, yoga professor at City College of San Francisco. In order for muscle volume to begin to decrease, forming beautiful curves, you need to stay in each pose for at least 30 seconds and perform the complexes at least twice a week.
The fourth mistake: daily abdominal exercises
“Abs exercises are not fat burning”- explains Sasha Brown. Crunches are the same strength exercise as squats, and require muscle recovery: that is, in order to “draw” beautiful cubes on the stomach, the muscles need to rest for at least a day after an intense workout.
In addition, if your muscles are covered with a thick layer of fat, then soon after the first workouts you may notice that your waist circumference is only increasing.
What to do? Strengthen your abdominal muscles by doing planks. This exercise does not build muscle, but tightens the stomach. Start with 15 seconds and gradually increase this time to 1 minute. Do the plank every other day for 3-4 approaches. When the fat layer at the waist becomes smaller, you can start doing crunches. Sasha Brown shares her abdominal workout: “Do 15-20 crunches, immediately without rest, move on to leg raises from a lying position, and then do a plank for 1 minute. Rest and repeat 2-3 more rounds.”
Fifth mistake: refusing other strength exercises
Many women, in pursuit of a thin waist, avoid training on other muscle groups, paying attention only to the abdominals. “There’s no way to lose weight just at the waist, because fat doesn’t go away locally,” explains Alexandra Burdakova, a physiologist at an Australian clinic. In addition, abdominal exercises are not energy-intensive enough, so there will most likely be no results from such training.
What to do? Work all muscle groups. “Strength training improves metabolism and accelerates fat burning even at rest,” - says the expert. Set aside at least one day a week to work your back and shoulder girdle. “By forming a muscle corset in the upper body, you will visually harmonize your figure and reduce your waist,” - says Alexandra Burdakova. Set aside another day to work your glutes to balance your body proportions and create an hourglass silhouette. Do not forget to also take care of your skin so that it does not lose its elasticity and firmness. A contrast shower can tone the skin, and regular massage in the waist area will help speed up the breakdown of fat and form graceful lines.
A slender wasp waist and a flat stomach are every girl’s cherished dream. But, unfortunately, nature has not awarded everyone with an ideal figure, so it is not at all surprising that women are ready for real feats and difficult trials in order to achieve what they want. Today it is not necessary to wear special slimming corsets, which cause a lot of inconvenience, because there are other effective ways to get a narrow waist.
What should the waist be - generally accepted norms
It is generally accepted that the parameters of an ideal figure are a chest of 90 cm, a waist of 60 cm and hips of 90 cm. This is why many girls constantly exhaust themselves with various diets, decide to go on long hunger strikes, which can completely ruin their health, and work out in the gym until exhaustion. But even these methods do not always achieve the goal. The fact is that each person is individual, and many girls cannot get closer to the cherished numbers. That’s why it’s so important to know your own ideal parameters.
Calculating these data is very simple, for example, if a girl’s height is 175 cm, you need to subtract 100 from this figure. What remains is 75 - these are the ideal parameters for the waist and certainly not 60 cm. The type of figure must also be taken into account, especially if the bone wide, small deviations are acceptable, about 2-3 cm is added to the result.
Girls who have the same volume of hips and breasts are recommended to use a different formula. In this case, the waist size will be 70% of these indicators. For example, if the chest and hips are 100 cm, then the waist is 70 cm.
How to quickly make your waist thin and remove your belly - all the ways
Many girls strive to become much slimmer in a short period of time, get rid of fat deposits in the abdominal area and lose excess weight. But at the same time, they do not want to monitor their diet and adhere to proper nutrition. You can achieve your goal in the easiest way, but then you will have to constantly wear a special slimming corset. In addition, it will reduce your waist only for a while and visually make your figure slimmer. But this method will not help remove fat deposits in the abdominal area.
You can wear a slimming corset only after consulting a doctor, but not longer than three hours a day.
Only a corset will help you get a thin waist in a short time. There are also other methods, of course, they are not so fast, but more effective and do not harm health.
First of all, you need to pay special attention to your diet. If you don't diet, you simply won't be able to lose weight. To remove fat accumulation and make a flat stomach, you need to make nutritional adjustments. The diet is selected on a strictly individual basis, taking into account the woman’s initial weight and height, including her age and existing diseases.
The basis of most diets is the complete exclusion of fast carbohydrates from the diet. It is fast carbohydrates that are easily absorbed by the body, after which they are converted into fat deposits. Therefore, sweets, cakes, pastries, pastries, chocolate, sugar, pasta, sweet store-bought juices and carbonated drinks must be excluded from the diet.
It is important not only to stick to the diet, but also not to forget about the benefits of physical activity. A healthy diet alone will not be enough to achieve your desired goal.
You need to start the weight loss process with the following points:
- Compliance with drinking regime. You need to drink about 1.5–2 liters of plain water per day. Juices, drinks, sparkling water and tea are not purified water. To speed up the process of burning fat deposits, you need to drink enough liquid per day.
- Don't forget or skip breakfast. Breakfast must be complete, because it is in the first half of the day that the body begins to launch metabolic processes. After a person wakes up, the body is completely ready to start burning fat.
- Regular exercise. It is necessary to choose the right set of special exercises that are aimed directly at reducing waist size. It is a mistaken belief that regularly working out your abdominal muscles will help you quickly achieve what you want. Weight loss does not occur only in problem areas in which we wanted to remove fat deposits.
It is important to try to completely avoid or minimize the amount of fast carbohydrates consumed. For many, this is a very difficult task, so you will have to stock up on willpower and begin to persistently move towards your goal.
If you plan to begin an active fight against existing fat deposits, it is recommended to add the following products to your diet:
- Avocado is very useful not only for weight loss, but also for the whole body. The pulp of this fruit contains many fatty acids, vitamins and microelements. That is why it is often included in various diets.
- Pine nuts and pine oil help speed up the metabolic process. There is an improvement in the production of hormones responsible for reducing appetite.
- Raspberries, grapefruits and pineapples contain a lot of fat-burning components.
- Fish oil is an excellent source of omega 3, 6 and 9. These substances slow down the process of fat deposition. That is why it is recommended to add it to your daily diet when fighting excess weight. The daily intake should not exceed 500 mg.
- Oatmeal is an excellent source of fiber and carbohydrates, which help lower cholesterol. If you add oatmeal to your diet, you can get rid of excess weight.
Diet for a flat stomach and thin waist
This diet is considered not only one of the most effective, but is also quite tasty. This technique is based on regular consumption of avocados and after just three days you will notice positive changes. Just following a diet is not enough, because the problem of excess weight needs to be solved comprehensively. If the main goal is a flat stomach and a narrow waist, it is recommended to additionally perform simple exercises.
Sample menu for the first day of the diet:
- For breakfast, make herbal or green tea. You will have to give up strong black tea and coffee. Peel the avocado and remove the pit. Take half the fruit, mix with cottage cheese and add a little salt, you can add spices and a mixture of dried herbs. You are allowed to eat a slice of rye bread or crispbread.
- For lunch, prepare mashed potatoes, but only without using oil. You can add a pinch of coffee and a small amount of milk. You should not add salt to your food during cooking, as salt can only be added to cooked food. Prepare a salad from avocado - grate the fruit, cut the tomato into pieces, add a little hard cheese, use butter and a little salt and pepper for dressing. Brew fresh green tea.
- Make guacamole for dinner. To make this healthy and tasty dish, take avocado pulp, grind it to a puree, add finely chopped tomatoes and green onions. For dressing, use lemon juice, add a pinch of black pepper and a little salt. This dish goes well with boiled chicken fillet; you can also eat a couple of crispbreads and drink a glass of fresh tomato juice.
Menu for the second day of the diet:
- For breakfast, the same dishes are served as the previous day, but dates (3 pieces) and walnuts (no more than 50 g) are added.
- For lunch, take half an avocado, fresh green onions and cucumber. Prepare a light salad, use olive oil for dressing. The salad goes well with boiled fish; green tea or kefir is allowed, to which a little cinnamon is added.
- For dinner, low-fat cottage cheese (1-2 tbsp.) and half an avocado, boiled chicken breast (100 g), apple, pineapple juice (1 tbsp.).
Menu for the third day of the diet:
- For breakfast, mashed avocado pulp and cheese, green tea, 2 breads with butter;
- For lunch, avocado salad - take avocado (1 pc.), tomatoes (2 pcs.), sweet peppers and cut into small cubes, add canned beans (2-3 tbsp.). For dressing, use any vegetable oil, a little lemon juice, pepper and salt. Boil one egg, brew green tea. You can eat one diet bread;
- For dinner, make an avocado omelet. Take the bacon and fry on both sides. Beat eggs (2 pcs.), pour into a heated frying pan, fry on both sides. Place grated cheese and chopped bacon in the middle of the egg pancake and roll it into a tube shape. Serve the omelet with diet bread and a vegetable mix - cucumber, pepper, tomatoes. Make fresh orange or pineapple juice.
After following this diet for three days, it is recommended to add these dishes to your daily diet. Try to eat as many fresh vegetables as possible and drink purified water. It is very important to almost completely eliminate fast carbohydrates from your diet.
How to make your waist thin and remove your belly - exercises
It is quite possible to get a thin waist and a flat stomach on your own at home. But for this you need to adhere to the following tips from professional trainers:
- Strength training should alternate with cardio exercises. In this case, the body spends much more calories than during these two types of exercise.
- Choose complex exercises during which the oblique abdominal muscles will actively work.
- Try to avoid bending over, otherwise your waist will only become larger.
- Each exercise must be performed for at least one minute.
- Between each exercise there is a short break of 30 seconds, for beginners 1 minute.
- At first, it will be enough to perform 3 approaches, gradually increasing the load.
- Training should be done every other day, as the body must have time to rest before new loads.
- Before each workout, stretching exercises are mandatory, which will help warm up and prepare the muscles for the load. In this case, the next day you will not be bothered by unpleasant painful relationships in the muscles.
- To prevent the body from quickly getting used to the load, it is necessary to alternate exercises.
- If training is carried out independently at home, it is important to constantly alternate complexes.
Crunches
During crunches, all abdominal muscles work:
- take the starting position lying on your back - legs bent at the knees, hands clasped under your head, feet on the floor;
- as you inhale, lift your body and touch your elbows with your knees;
- at the exit, smoothly return to the starting position;
- Over time, the body gets used to the load and you can lift your straight legs up.
Stepping plank
This exercise is quite difficult, so you will have to make every effort to do it at least several times:
- take the starting position - emphasis is placed on the elbows and tips of the toes;
- the muscles are tense as much as possible, the back remains straight;
- take a step to the right with your left elbow and leg, move your left leg and elbow;
- slowly return to the starting position;
- repeat the exercise for your right arm and leg.
"Inverted" scissors
Many people are familiar with the classic version of this exercise, but “inverted” scissors are performed differently:
- Take a horizontal position, hands clasped at the back of your head;
- raise your legs straight - an angle of 90 degrees should form in relation to the body;
- the head and neck are lifted off the floor;
- lower your legs one by one, while trying not to touch the floor.
At first it will be very difficult to perform this exercise, but soon everything will work out. To increase the load on the muscles, the angle of inclination is 45 degrees.
Walking in place with high leg lifts
This is an excellent cardio exercise, the main thing is to try not to slow down the rhythm:
- while walking, you need to try to reach your elbow with your knees - with your right foot to the left elbow and with your left foot to the right elbow;
- When pulling up, you need to make sure that the toe is stretched, and when returning to the starting position, place your foot strictly on the heel.
Swing your legs while lying on your back
The exercise is very simple:
- take the starting position lying on your back;
- legs bent at the knees and raised up - should be parallel to the floor;
- arms are located along the body, can be spread to the sides;
- The abdominal muscles tense as much as possible while bending the leg to the side.
Diagonal fold
Perform this exercise lying on your side:
- you need to lie on your left side, focusing on the gluteal muscle;
- the left hand is on the floor, the legs are straightened, the right hand is located behind the head;
- by placing emphasis on the left hand, the body and right leg are raised;
- with the opposite hand you need to try to reach the foot;
- hold for 5 seconds and return to the starting position;
- repeat the exercise on the right side.
Seated crunches
To perform this exercise, you need to take the starting position:
- sitting on the floor, keep your back perfectly straight, knees bent;
- your feet are on the floor, your hands are on the floor so that your buttocks are slightly behind;
- clasp your hands in front of your chest, relax your lower back;
- make turns left and right;
- return to the starting position.
Twisting jumps
- take the starting position - spread your feet shoulder-width apart, clasp your hands in front of you;
- simultaneously perform a jump and turn the pelvis to the left, another jump and turn the pelvis to the right;
- To increase the load, you can train with weights.
How to get a thin waist at home in 7 days
With maximum effort, you can get a slender and graceful waist in just one week. With hard work, the result will be noticeable within a few days, but in order to consolidate it, you need to continue to be active and pay special attention to your own nutrition. It is very important to train regularly - every other day.
To get a thin waist in just a week, it is recommended to regularly perform the following exercises:
- Side turns. It is important to perform the exercise correctly - place your feet shoulder-width apart, hands are at your waist, make sure your back remains straight. Tilt to the right and left so that the lower part of the body remains motionless. Feet should not be lifted off the floor.
- Place your feet shoulder-width apart, arms clasped above your head, and your back remains straight. Bend forward, try to reach your right knee with your left elbow. At the same time as you tilt your body, lift your leg off the floor. Repeat the exercise for the second leg.
- Stand straight and bend forward, trying to reach the floor with your palms, but do not bend your knees.
- One of the most effective exercises is the mill. Stand straight, feet shoulder-width apart, back straight, torso slightly tilted forward, arms down. Perform active bends, reaching with your left hand to your right foot, and vice versa. The back should remain straight, the knees should not bend, try to straighten completely. Do the exercise for at least two minutes.
- Place your feet shoulder-width apart, place your arms along your body, and keep your back straight. Turn left and right, but do not bend your elbows. It is important that the lower part of the body remains motionless.
With the exception of these exercises, to make your waist thin and tighten your stomach, it is recommended to spin a hula hoop or a hula hoop. This sports equipment is really effective, but it must be used correctly and regularly, which will help you get rid of accumulated fat deposits in the waist area much faster.
Exercises for a thin waist in the following video:
The stomach is one of the most problematic areas for girls. However, you can find the perfect waist at home. All you need is motivation, a little free space and regular implementation of the presented set of effective exercises for a thin waist.
The best exercises for a thin waist at home
Are you wondering how to make your waist thinner and get rid of your belly fat quickly? Are you looking for an effective set of exercises that you can do at home? In this article, you will find the best workout program to do at home.
Many believe that crunches, abdominal exercises and bending are enough to reduce waist size. It should be remembered that incorrect execution technique can only increase the sides. Follow the recommendations of a professional trainer and stick to the program presented below.
Before you start training, take some time to warm up. Do side bends, jumping and running in place for 5 minutes before training.
How to make your waist thinner: a set of exercises at home
| Exercises | Sets | Repetitions/Time |
|---|---|---|
| 2 | 1 minute | |
| 2 | 10 | |
| 2 | 10 | |
| Exercise "Cat" | 6 | 15 sec. |
| 2 | 1 minute | |
| "Bicycle" for a thin waist | 3 | 1 minute |
| 3 | 15 | |
| "Swimming" for a thin waist | 2 | 15 |
| 3 | 30 minutes | |
| 5 | 1 minute |
Technique:
- Take a lying position. Use your forearms as support. The entire body should form a single straight line. Tighten your buttocks. Make sure your hips don't drop.
- Hold the achieved position for a minute.
The exercise activates the side abdominal muscles. Only your stretching can make the task easier.
Performance:
- Lie on a flat surface with your stomach up. Lower your arms along your body. Raise your legs up to form a right angle. Hips and feet form one line.
- Lift your buttocks. Stretch your feet upward. Legs should be straight throughout the exercise. Avoid rocking.
- Return to the starting position. Do 2 sets of 10 reps.
Technique:
- Lie on your back. The body and buttocks are pressed tightly to the floor. Bend your legs at the knee joints. Place them near the sternum.
- Turn your bent legs to one side. You should not touch the floor. Then return to the original position. Do the same twist for the other side. For each side, do 10 repetitions, 2 sets.
The movement engages the transverse abdominal muscles.
Performance:
- Get on all fours. Exhale. Try to pull your stomach in as much as possible. Look only forward. Don't raise your head.
- Stay in this position for 15 seconds. Repeat the exercise 6 more times.
All abdominal muscles are involved in the exercise.
Technique:
- Lie on one side. Get into a plank position using your forearm and feet as support. Look only forward. Keep your back straight.
- Stay in this position for a minute. Do 2 times with a 1 minute break.
Performance:
- Lie flat on your back. Fix your hands behind your head.
- Bend your knees alternately. At the same time, turn your torso first in one direction, then in the other direction. Practice for a minute. Perform 3 sets.
Press engaged. Its rotational function plays an important role. Balance and coordination are also trained. Do 15 jumps in 3 sets for each side.
Performance:
- Stand straight, keep your hands in front of you.
- Jump so that your feet are pressed together. As you jump, turn to one side. On your next jump, rotate your body in the other direction.
Exercise "Swimming" for a thin waist
Technique:
- Lie on the floor with your back up. Your hips should be pressed against a flat surface. The distance between the feet should correspond to the width of the shoulders. Stretch your arms in front of you. Look ahead. Don't lift your head up.
- Bend your elbows, placing your palms near your sternum. Retract your shoulder blades.
- Return to the starting position. Repeat the exercise 2 sets of 15 times.
Take the issue of choosing sports equipment seriously. The hoop must weigh more than 2 kg. Exercise with a hoop can provide you with a thin waist and the loss of several extra pounds. If this is your first time doing a hoop exercise, don't overdo it. Allow your body to gradually get used to this type of exercise.
Technique:
Control tension in your abdominal area. Spin the hoop for an hour and a half. It is permissible to take only 2 breaks of 2 minutes each.
With the help of a jump rope, girls will improve their metabolism and work out their abdominal muscles. During the jump itself, turn your body to the right, then to the left. Over time, this movement will become quite simple to perform. Jump quickly, take as few pauses as possible. After a minute of continuous jumping, take a break of 20 seconds. Do 5 approaches.
Training frequency
Train so that your muscles have time to recover. Work out approximately 3 times a week. Leave 1 rest day between training days. The muscles will get used to the load gradually.
Perform the complex for a thin waist when you feel most comfortable. Usually girls prefer to warm up and stretch in the morning. This way the body gets back to work faster. Basic exercises can be repeated in the late afternoon.
How to make your waist thin quickly in a week: useful tips for doing exercises
- Perform the exercises smoothly. Avoid sudden movements. Rest no more than a minute between sets.
- Watch your breathing technique. Inhale as you relax. Make the effort while exhaling.
- Don't tuck your chin to your chest. Keep your neck straight.
- Control your posture. The lower back should not lift off the floor. Don't overload your spine.
- Ventilate the room before each workout.
- At the end of the session, stretch. This will help the muscles relax.
- Lead an active lifestyle. Go for a run, do yoga, ride a bike.
What determines a thin waist?
Subtract 1 m from your height to determine what waist size will be most suitable for you.
- Heredity. People who are not predisposed to obesity achieve noticeable results in sports much faster. It’s hard for girls who have a small distance between the ribs and the pelvic bone.
- Hormonal background. The waist will be thin if estrogen is present in excess. If there is not enough female hormone in the body, the figure will look the opposite.
- Level of athletic training. The thinness of the waist depends on the amount of subcutaneous fat. Regular exercise will help you achieve a thin waist.
Diet
Eliminate simple carbohydrates from your diet. Such foods include confectionery, sugar, and carbonated drinks. All of the above foods turn into fat. Choose foods that contain protein. For meat, prefer chicken breast. Eat fresh vegetables and fruits. Drink as much water as possible. Eat often, but in small portions. It is necessary to stop smoking and drinking alcoholic beverages.
The aspen is the waist, which contrasts very strongly with the hips and chest. It is precisely this kind of waist that any modern representative of the fair sex dreams of, however, just as any beauty dreamed of in the old days. After all, a thin waist is considered an indicator of excellent physical shape, and its owner is the standard of beauty.
According to numerous studies, the first impression of a woman’s appearance is influenced not by beautiful eyes (as many believed!), but by the waist, or more precisely the ratio between the waist and hips. The ideal figure at all times is considered to be one in which the waist volume is about 70% of the hip volume.
In earlier times, in order to achieve the desired waist-to-hip ratio, women actively used corsets and harnesses. With the help of these rather hard and uncomfortable items of clothing, ladies visually reduced their waists to almost the desired size, shifting the emphasis in their appearance to lush breasts or luxurious hips. Of course, the fashion for corsets has long passed, but the desire to have a thin waist still excites the souls of the fair sex.
Today, the owners of the thinnest waists in the world are considered to be Ethel Granger and Emily-Marie Bouchant with a waist of only 33 cm and Katie Jung with a waist of 38.1 cm.
The perfect waist for you
In order to understand what waist size will be beneficial to emphasize your figure, you need to make simple calculations. Subtracting 100 cm from your height will give you your ideal waist size.
At the same time, girls with narrow bones (wrist circumference 12–13 cm) need to subtract another 5 cm, and those with wide bones (wrist circumference 16–17 cm), on the contrary, need to add 3–5 cm.
So, now it has become clear how many centimeters separate you from the ideal, all that remains is to choose the appropriate method and start improving.
Nutritionist and fitness trainer says Zakharova Elena Grigorievna: “Basically, the waist becomes blurred for three reasons: decreased tone in the abdominal area, excess fat, and untrained abdominal muscles. In order to achieve the fastest possible result in shaping your waist, it is advisable to pay attention to all three points. But it must be taken into account that it is almost impossible to achieve a wasp waist in a short period of time. With systematic training and following all the recommendations of specialists, results will appear in at least 6-8 weeks.”
First of all, in order to reduce your waist size, you need to get rid of fat deposits. It is the presence of abdominal muscles and the reduction of fat deposits on the sides, as well as training the back muscles, that significantly affect waist circumference. Perhaps few people know that waist size directly depends on the amount of female hormones - estrogens - in the body. The more there are, the thinner the waist.
According to the fitness trainer, when choosing physical activity, it is better to opt for cardio exercise machines, shaping, aerobics and callanetics. If the deviations in waist size are small, then you can simply pay attention to the abdominal muscles and keep them in good shape. The result will not be long in coming if the training program is developed together with a trainer, taking into account individual characteristics.
Elena Grigorievna recommends: “If you have a swollen waist and even a small tummy, in addition to exercising on exercise machines, exercises with a hoop are very helpful. With their help, you can remove unnecessary deposits, get your abdominal muscles in shape, and at the same time improve blood circulation. In this case, it is enough to spin the hoop only two or three times a week for at least 10 minutes. Hoop training is allowed and recommended a month after giving birth, as it perfectly restores the figure and removes the postpartum belly.”
After getting rid of excess fat, you need to pay attention to the abs, since it is the trained abdominal muscles that will allow you to maintain a thin waist for a long time. Exercises to maintain tone can be done even in the office, for example, during a lunch break.
Sit on a chair, straighten your back and place your legs forward, fully resting on your feet. Scatter the pencils to the right and left of you. Now, without turning your torso, neck and head, bend to the sides and collect them. At the same time, pull in your stomach and keep it in this state throughout the entire exercise (this is the so-called vacuum press). The more pencils you can lift, the more toned your stomach and sides will become.
Take the starting position and imagine that someone is standing behind you. Without lifting your legs from the floor and your buttocks from the chair, turn your torso to the right and left with maximum amplitude (arms bent at the elbows). You need to make at least 20 turns in each direction.
Another chair exercise will not only help improve muscle tone, but also increase stretching. Stand close to a chair with your right foot on it; Without bending your knee, reach for the sock, imagining that you are putting on a stocking, pulling it with your hands to your hips, while keeping your leg straight. You need to perform the exercise very slowly so as not to stretch the muscles; it is better to start with 10 times for each leg. This exercise is best performed at the end of the training complex, when the muscles are warmed up.
Perhaps the thinnest waists are those of oriental dancers. The stress that their abdominal muscles experience simply does not allow fat to accumulate. That is why it is very useful to “wiggle your hips” in front of the mirror, devoting at least 5-10 minutes a day to this.
All the described exercises can be done at any time of the day, at any convenient time, but at least twice a day, at least half an hour before meals or two hours after meals. In order for the results not to be long in coming, the exercises require systematicity and consistency - you can start three times a week, for 10-15 minutes, gradually increasing the load and bringing the duration of the workout to 30 minutes a day.
Experts do not recommend doing side bends with weights, which are quite popular among the fair sex, as they increase the muscle tissue on the sides, and therefore the waist. After such exercises, it is quite difficult to reduce your waist size.
Nutrition and care are the key to a thin waist
Of course, not only your waist, but also your figure as a whole is directly affected by nutrition. Refusal of flour, sweets, fatty foods, switching to small portions and frequent meals, absence of bad habits is the key not only to a beautiful figure, but also to good health.
In order for the desired waist size to be achieved as quickly as possible, you need to monitor your diet. It is best to consult a nutritionist who can correlate physical activity with calories consumed and prescribe the optimal diet for you. After all, in order to achieve the desired parameters, you do not need to exhaust yourself by fasting, it is only important to keep track of the calories consumed.
As an experienced nutritionist Elena Grigorievna advises: “First, you will have to reduce the amount of food in the diet and increase physical activity so that calorie consumption exceeds their intake. This will force the body to “feed” on fat reserves, which means it will get rid of excess folds on the sides. You need to lose weight gradually, since during fasting the body begins to accumulate calories. In order to create conditions under which the body begins to lose weight, it is enough to lose about 300 calories per day. As a result, you can lose half a kilogram in 7 days. In reality, this means, for example, giving up one chocolate bar, one cup of sweet coffee and a bun per day. An alternative to a hearty dinner in the form of a glass of kefir or tomato juice will help you get rid of a couple more centimeters on your waist. The ideal option is to lose one kilogram per week.
In order to avoid feeling hungry during the diet, you need to eat small portions 5 times a day, minimizing the consumption of salt, preservatives, fats, flavorings, sugar, and spicy foods. A couple of times a month you can have fasting days and eat, for example, only apples. Cleansing procedures can also be used. It is imperative to observe the drinking regime - drink at least 1.5–2 liters of water per day (7–8 glasses), do not have dinner after 18.00–19.00 (three hours before bedtime).”
A full course of abdominal massage using special tightening creams and wraps in combination with exercise and proper nutrition will speed up the results. You can do a massage yourself, at any time, the main thing is that it is daily. You need to massage your stomach clockwise - this will help activate metabolic processes and get rid of toxins. It is useful to massage the sides, from top to bottom, as if driving away extra centimeters. To do this, you need to fold your palms into fists and start moving from the lower rib to the hips. The main condition is to keep your abdominal muscles tense.
Various wraps using honey, dark chocolate or clay will not only even out the skin, making it smooth and elastic, but also rid the body of accumulated excess fluid.
Smooth posture and a flat, tucked-in stomach are another way to highlight your waist and attract the attention of the opposite sex.
And finally - advice from an experienced nutritionist and one of the best fitness trainers: “Play sports, eat right, always be in a great mood, and soon you will notice how the extra pounds will literally begin to “melt”, attracting more and more admiring people to you glances!