How to get a thin waist and flat stomach is a question that excites the minds of many women. It is clear that one dream of a beautiful and toned figure is not enough, you need a whole range of measures to promote weight loss - diets, sports, special exercises for a thin waist and flat stomach, body wraps, supplements that stimulate metabolism and burn fat deposits. In the article we will look at all possible ways to lose weight and give you some useful tips, recipes and exercises on how to make your waist thin, your stomach flat, and your figure graceful and toned.
With regular implementation of the entire set of measures to form a thin waist, the results become visible within a week
How to achieve a thin waist - effective methods
The main tasks that need to be completed if you want to achieve a flat stomach and thin waist:
- lose weight;
- break down fat deposits in problem areas of the body, get rid of cellulite;
- tighten muscles, thereby modeling beautiful body lines.
A few basic rules will help with this on how to make your waist thin and your figure toned:
- proper nutrition and diet;
- physical activity - special exercises for a thin waist, exercise equipment and yoga;
- cocktails, supplements, teas, drugs that stimulate metabolic processes in the body, cleansing, metabolism and fat burning;
- cosmetic procedures - massages, wraps, baths with additives, steam room, enemas.
In particularly difficult situations, radical measures cannot be avoided—medical intervention: liposuction, mesotherapy, rib removal.
Exercises in pictures for a thin waist
Effective exercises for a thin waist
According to established legend, the most famous exercise for a thin waist and flat stomach was invented by A. Schwarzenegger, it is called “vacuum”. Simple, but very effective, the point is that as we inhale, we slowly draw in our stomach and as if we are trying to reach the spine with our navel; as we exhale, we release it, but do not weaken the abdominal muscles. The exercise can be done anywhere and anytime, even while powdering your nose. To get visible results in a short time, it is recommended to perform up to 50 approaches a day, 5-10 times. To enhance the effect, you can retract/release your stomach while standing on all fours or sitting on a chair with your back straight.
Exercises for a thin waist, in the photo Mr. perfection performs a vacuum exercise
Exercises for a thin waist at home
By performing a simple set of 6 exercises daily, you will notice the first results of the workout within a week, perform quickly, to rhythmic music:
- We place our legs shoulder-width apart, feet parallel, hands on the back of our heads, and spread our elbows as far apart as possible. As we inhale, we lean forward and try to reach our right knee with our left elbow, while we exhale we straighten up, and repeat – with our right elbow to our left knee. We do 10 repetitions, every day we add the number of inclines, at the end of the week we do at least 30 times.
- Position your feet shoulder-width apart, straight back, palms at chest level, begin energetic turns - 2 to the left, 2 to the right, feet cannot be lifted off the floor, make 20 turns in one direction and the same number in the other.
- We lean forward, without bending our legs, with our left hand we touch the toes of our right foot, with our right hand up, and vice versa. We try to turn the body as much as possible in the direction of the tilt, bending 25 times in each direction.
- We lie on our backs, bend our arms, and place our palms on the floor. We raise our leg, bend it at the knee and try to reach the floor on the opposite side, then with the other leg, perform it 30 times, alternating legs.
- You will need a chair or sofa, stand sideways and cross your leg. We bend, try to reach the toes, straighten and bend in the other direction, trying to touch the field with our hands, perform the exercise 15 times, then cross the other leg and repeat the bends.
- In order to get a thin waist, you need to work your abdominal muscles. We lie down on the floor, hands behind our heads, legs tucked under the sofa. We begin to lift the torso forward, doing 20-40 twists.
Useful advice: You can continue your home workout on the health disk and spin the hoop for 10 minutes.
A modern hula hoop with massage pimples and magnets will speed up the process of forming a thin waist
Yoga for a flat stomach and thin waist will help you significantly correct your figure; the video shows a lesson on how to perform the exercises correctly.
The following video presents other effective exercises for a thin waist; video instructions will help you diversify your home exercise routine.
Exercises for a thin waist in the gym
For maximum results in modeling a thin waist, you should add gym classes to your home workouts. Here the instructor will select the necessary set of exercises based on the characteristics of your build, physical fitness and health status.
- elliptical trainers;
- cycling – a stationary bicycle with adjustable loads;
- Roman chair – hyperextension.
- For women, special fitness programs “Flat Belly” are relevant.
To achieve a thin waist in the gym, you should exclude the following types of loads:
- classic squats with weight or belt;
- lateral hyperextension;
- bending to the side with dumbbells in hands.
A set of workouts for a flat stomach and thin waist in the gym should be selected individually
Nutrition and diets for a thin waist, special preparations
The basic rule for losing weight is to burn more calories than you consume. Therefore, an important part of the complex on how to make a thin waist at home is proper nutrition and stimulation of the body to break down fat cells. And if the average person consumes 2000 calories, then for a thin waist and flat stomach this amount should be reduced to 1000-1500 calories.
Tip: 60% of calories from the diet should be consumed before 16 hours, the remaining 40 - before 20 hours.
All diets for a thin waist are built on the same principle: we exclude fatty and starchy foods, remove foods containing carbohydrates and glucose from the diet, build a diet on protein, fiber and fat-burning foods.
Table of healthy foods for a small waist
Where to look for protein: turkey, chicken breast, veal, beans, cod, pollock, tuna, low-fat salmon, squid, shrimp, low-fat dairy products.
Sources of fiber: bran, soybeans, whole grain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.
Top foods that burn fat, improve metabolic processes and cleanse the body: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, fresh pineapple, red hot pepper.
In the morning, a diet for a flat stomach and thin waist should start with a glass of clean water, it is better to brew ½ tsp. cinnamon with boiling water, wait until it cools and stir tsp. honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.
After 20-30 minutes, it is useful to have breakfast with oatmeal with diluted milk or water with berries. To diversify the menu, you can alternate, and in the morning of the next day eat 2 boiled eggs with a fresh tomato or cucumber. At the end of breakfast - green tea.
Oatmeal will give you energy for the whole day
Important: All products for a thin waist should be steamed or boiled, for example grilled without oil.
Stimulants for a small waist
Over the years, the body picks up extra pounds, salts, toxins, wastes, which are very difficult to get rid of. It is necessary to give an impetus to the body to begin to act, but before that it is necessary to be examined and receive medical advice.
To cleanse and improve metabolism: low-fat fermented milk with cinnamon, buckthorn or hay, coarse flaxseed flour infused with kefir, green and ginger tea, water with honey, apple cider vinegar and cinnamon. To speed up the process, you can take tea for weight loss, for example, based on hibiscus - Redslim, or an Ayurvedic preparation - Zenslim, preparations with herbal supplements - Realex, tea - flight of the swallow. You can buy it at a pharmacy or online store. All products have a relaxing effect on the intestines, so they should be taken with caution so as not to harm your health and not make a nest on the toilet.
Products that stimulate the body's metabolic process help to form a thin waist
Good to know: In sports nutrition stores you can buy fat burners, the choice is huge, the consultant will tell you the best option for you.
For wraps: the best masks for thin waists are made based on liquid honey, to which you can add:
- cinnamon;
- steamed ground coffee;
- mustard;
- red hot pepper.
The mask is applied evenly to problem areas and wrapped in cling film. Keep it for 20-30 minutes, you can do housework.
Girls with thin waists who leave their reviews about losing weight say that it is good to make masks from blue clay and seaweed for an elegant and beautiful figure.
Wraps help to get rid of 20-50 mm per procedure
At home, for a thin waist, you should do a pinch massage: apply a little oil, or better yet anti-cellulite cream, and use your fingers to pinch the fat deposits, not to the point of bruising, but noticeably. Baths with salt or magnesium also help to quickly remove extra centimeters and become the owner of a thin waist.
Salon procedures for a thin waist: Charcot shower, hydro and manual massage, microcurrent, thalasso, mesotherapy - improve lymph flow and blood circulation, trigger liposis, promote elasticity and firmness of the skin.
Of course, you can wear a corset 23 hours a day, which is also very effective for a thin waist and straightens your posture, but for most people this brings physical suffering.
Thin waist, photos before and after a set of measures
We have offered several very effective remedies and procedures that will help you create a thin waist and flat stomach, remove sides and cellulite. All activities should be performed regularly, in combination, this is the only way to achieve visible results.
Graceful and slender girls are a pleasure to look at. Beautiful curves, a graceful gait, a flat tummy are not always a gift from nature. In 99% of cases, this is the result of long, daily, hard work on your body, nutrition, and lifestyle. But the result is really worth it! How to make a thin waist at home: a selection of the most effective methods and what you don’t need to waste time on.
Main body types:
- Apple. The most difficult type of figure to shape the waist, has no pronounced curves, the chest and stomach are full, the legs are thin.
- Pear. Girls with such a figure look very feminine, their waist is thin, but their hips and legs are wide and full.
- Inverted triangle. This type also does not have a pronounced waist; the body at the waist can be wider than the hip line.
- Rectangle. The hips, waist and chest have almost the same volume or look so, it is quite difficult to shape a figure with this type.
- Hourglass. Ideal type, hips and chest are approximately the same, waist is thin. This includes the world-famous parameter standard 90-60-90.
Of course, girls with “apple” or “rectangle” shapes should not give up and lean on buns. In any case, efforts and work on the body will give positive results. You can pump up your hips and buttocks, choose the right clothes to visually narrow your waist. There are many different ways to slim your waist, including surgery. But drastic measures are not always necessary.
Interesting: According to standards, the waist of a healthy adult man should not exceed 98 cm. For women, the maximum is 78 cm. Large numbers are considered a deviation and indicate obesity and health problems.
The right sport
Abdominal pumping, bending, and lifting the torso are the most popular exercises for the waist and flat tummy. But often they only enlarge the sides, as they are done incorrectly. To really remove the excess in the right place, it is wiser to work with a trainer or at least get a few lessons. Small mistakes lead to pumping of the lateral abdominal muscles. Weighted squats, side bends (including while sitting), and crunches require practicing the correct technique.
What exercises can you do without fear:
- Cross bar. A person stretches out into a string and is held in this position with the help of two support points: toes, bent arms.
- Side plank. A person stretches out in a position lying on his side, supported by two support points: an arm bent at the elbow and the side of the foot.
- Jumping rope. They strengthen the back and abdominal muscles, speed up metabolism, and will have a positive effect on the entire figure.
- Deep squats. The exercise can only be done without weights.
Burpee exercises give very good results. This is a small complex for high-quality training of the muscles of the whole body, including the abdomen. It consists of exercises that move from one to another. The lesson begins with a deep squat, which flows into a plank, then another squat and a sharp jump.
"Vacuum" for slimness
A good help in forming curves and getting rid of the tummy will be the “Vacuum” exercise, sometimes called “Pump”; breathing exercises “Bodyflex” and “Oxysize” work on the same principle.
The exercise is done immediately after waking up or simply on an empty stomach; you can not combine it with the main workout and spend a few minutes separately. The vacuum can be done standing, on all fours or lying down. Brief technique: exhale all the air to the very end, pull your stomach under your ribs, hold your breath for 8-10 counts, inhale. Repeat several times.
Video: Thin waist in 7 minutes a day
Proper nutrition and weight control
The waist will never be thin if you eat flour products, sweets, fatty foods, and fast food. All these products contain fast carbohydrates and are instantly deposited on the sides and stomach. It is very difficult to remove fat from this area; it is the last thing to go. Therefore, the primary task is to bring your weight back to normal, and only after that start working on the problem area. An obese or even slightly overweight person will not be able to achieve a beautiful waist.
To lose weight, you can choose some effective diet; a huge number of them have been developed. Calorie counting, protein-carbohydrate alternation, and fasting days help you lose weight. If there are few extra kilos or you just want to reduce your belly with normal body weight, then it is wiser to switch to proper, fractional meals.
Basic principles of proper nutrition:
- Carbohydrate foods are consumed in the first half of the day until 12 o'clock. After lunch, only proteins, low-fat dairy products, vegetables.
- It is not recommended to consume fruits after 16:00. You can make them into an afternoon snack.
- Dinner is as light as possible: chicken, fish, fresh vegetables, low-fat cottage cheese.
- After 6 pm you can and should eat so that your metabolism does not slow down. It is advisable to have a meal 2-3 hours before bedtime. An ideal late dinner would be boiled chicken, a protein omelet, kefir or cottage cheese.
- Alcohol is very high in calories and harmful, and its use often leads to loss of willpower and overeating. You can sometimes allow yourself 1-2 glasses of dry wine, but not more than once a week.
- The maximum serving size is 300 g. It is better to stick to 200-250 g, have a snack every 2.5-3 hours.
Important! Water is needed for normal body function and weight loss, but you don’t need to drink it in liters at once. Drinking should also be fractional, in small sips of a glass every 1-2 hours. You shouldn’t force yourself to catch up with the daily norm in the evening.
Correct posture
Over the years, women get fatter, they have a tummy, their waist spreads out to the sides, and very often this is associated with a biological slowdown in metabolism. As the world-famous doctor Elena Malysheva says, from 30 to 40 years of age metabolic processes slow down by 30%, from 40 to 50 years by another 30%. But for some reason, many are silent about posture. She also suffers over the years, but begins to change much earlier, sometimes from her youth. It’s worth going to the mirror and straightening up, stretching your neck, squeezing your shoulder blades together, and changes in your waist will immediately be noticeable. Your tummy will become flat and your figure will be attractive.
How to restore or change your posture:
- Strengthening the back muscles. They are responsible for posture and help support the tummy. Back exercises will help, for example, “cat”. Yoga and stretching have beneficial effects.
- Special corsets. Smart devices that simply make it impossible to slouch. There are different types of corsets for straightening posture and preventing curvature.
- Constant control. Particular attention should be paid to posture when working at the computer, writing or reading, or eating. It is at these moments that the muscles relax and the stomach “falls out.”
Video: Posture like a queen
Colon cleansing
The intestines of modern people are lazy, they are not completely cleansed; over the years, fecal deposits, microbes, and mucus accumulate in the folds. Their weight can reach several kilograms. Naturally, this also means excess volume in the abdominal area. The problem is often associated with poor nutrition, namely insufficient intake of coarse fibers - fiber. Fresh vegetables, cereals, and baked goods made from grain flour are increasingly being replaced by buns, sweets, and sausages.
How to help your intestines cleanse:
- Eat fresh vegetables, porridge from unrefined cereals, grain bread and wholemeal flour every day.
- Take a course of cleansing with pharmaceutical preparations. For example, “Lactofiltrum”, “Fortrans”, “Lavacol”.
- You can clean it with available folk remedies. For example, beets and kefir, salt water with lemon.
- Include bran in your diet. A small portion of 30 g will cover the body's daily need for fiber.
The effect of cleansing the intestines will be very noticeable; you can take measurements first and compare them after a few days. Losses amount to 3-5 cm. The figure will instantly transform, along with harmony, lightness and good mood will appear.
Cleansing the intestines has other positive aspects: stool function improves, complexion and skin condition improves, the number of rashes is reduced, waste and toxins that poison the blood are removed from the body. The procedure is useful in all respects, but requires a competent approach.
Clothes: how to hide a flaw
A person spends most of his life in clothes. It can not only cover the body, but also hide flaws, highlight advantages, and visually narrow the waist. The simplest and safest option is shapewear. There is no need to save money on it; you should not buy it online. It is important to choose the right size. The tummy and waist should be tightened, but without folds or protruding seams.
You should not buy shapewear in bright colors or decorated with lace or lacing, with the exception of corsets. Shapewear should be invisible. If it is not possible to buy several different colors, then it is better to immediately take beige. It will suit colored, white and dark things.
Tricks for choosing clothes:
- Dark top, light bottom. If you wear a wide black belt or a dark T-shirt, the waist will look advantageous compared to the light bottom.
- A-line skirts. The flared hem visually makes the upper part of the figure more feminine, sophisticated, and favorably emphasizes the waist.
- Skirts and trousers made of fabric with horizontal stripes. This option will visually widen the hips, create contrast, and is perfect for girls with a rectangle or apple figure.
- Cropped jackets. Such clothes draw the waist line and emphasize it.
- High-waisted jeans and flared trousers. They elongate the figure, add grace and sophistication, and emphasize the waistline.
- Basque. It can be present on skirts, dresses, blouses. This option is suitable only for slender girls. On obese people, the basque sometimes looks funny and awkward.
- Dresses with dark inserts. Dress models with dark side wedges also form the curve of the hips. The figure in such clothes looks slender and sexy.
When looking for clothes, you shouldn’t forget about your color type and your age. What is right and looks good on another person is not always suitable.
Useless and ineffective methods
Not every hard work will be rewarded with a slim waist. In addition to effective methods, there are a lot of useless, but for some reason advertised and well-known methods. At best, they will only take up time; at worst, they can harm the body.
What doesn't help:
- Wraps. Yes, you can lose a few centimeters in your waist, the extra water will go away, but in a few days everything will return. You can use wraps as an express method before an important day or event.
- Hoop, hula hoop. A controversial way to get a beautiful waist. Some assure of its effectiveness, others complain about the abundance of bruises. But not even the most expensive hoop can provoke lipolysis (breakdown of fat) in the right place.
- Slimming belts or thermal underwear. This is not only useless, but also harmful. Many girls put all this on before playing sports, the effect is the same as from body wraps. But only water leaves, and under pressure breathing becomes difficult and the work of internal organs becomes more complicated.
- Shaping corsets. They give an instant visual result, but there is no question of any long-term effect.
It’s even worse when girls apply anti-cellulite creams, wrap themselves in film or put on weight loss belts, and then start twirling a hoop like that. The effect of the procedure is possible, but short-lived. It is impossible to lose weight locally, and the lost water will return very soon. The maximum that can be achieved using these methods is to improve the condition of the skin due to good penetration of the cream. But why not just rub it in and give it a gentle massage? Any pressure on the abdominal area leads to pain and injury to internal organs. The path to a beautiful figure needs to be laid out correctly!
Video: The most dangerous abdominal exercises
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. Leaning your body back, extend both legs above the floor.
"Wasp" waist
Almost every woman cares about being slim and always looking perfect. Of course, parading around in a bikini on the beach and catching the admiring glances of men - isn’t this the highest reward for all the diets with which we exhaust ourselves, and for those long hours that we spend in the gym? After all, “building” a beautiful body is not as easy as talking about it. But today, World Without Harm continues to tell you about... And, this time we suggest focusing your attention on the waist.
A wasp or thin waist, a female figure, similar in its proportions to an hourglass - how to achieve all this? The answer to your question will be our publication, in which we will tell you about What steps should you take to keep your waist thin?…
What should be the ideal waist?
Before you and I begin to move step by step closer to our goal - a wasp waist, let's look at the standard of such volume. In order to know how far or close we are to our goal. And here, those who think that 60 centimeters extracted from the well-known proportion of a figure is the ideal volume will be greatly disappointed. The fact is that Each body type has its own ideal volume indicator.. Do you have any doubts? Then what do you say to the next picture - a girl of small stature, with a waist of 60 centimeters and the rest of the volumes close to 90 centimeters. The first impression you get when you look at such a girl is very contradictory. It seems that the waist is thin, but overall it all doesn’t look as beautiful as the long-legged model, 2 meters tall.
So, remember, there is no universal ideal waist size for everyone. For there is a volume.
How to calculate your ideal waist size
If you are a perfectionist at heart and want to meet the generally accepted canons of beauty, then you can find out your ideal waist size by using one of the formulas below.
Formula No. 1 for calculating the ideal waist size
Subtract 100 centimeters from your height. This will be your approximate ideal volume acceptable for your figure. The only thing that can be corrected is, taking into account the characteristics of the skeleton, for large-boned women, add 3-5 centimeters to this volume indicator. Whereas women with fragile bones, on the contrary, must subtract 5 centimeters from this volume.
Formula No. 2 for calculating the ideal waist size
In this case, you will have to measure the basic parameters of chest volume and hip volume, add them, and then divide by 2. Afterwards, you need to subtract 30% from the resulting figure. The result obtained will be your ideal volume.
Why is your waist size far from ideal?
Corset for a thin waist
After you checked the measurements, calculations and summed up... for some reason you were not happy with the result. Although you don’t seem to be overweight, and even, for some reason you are still far from your ideal waist size.
Why? In fact, there are as many as 3 components of the indicator that have a direct impact on the size of your waist. And, they must be taken into account. So, Excess fat in the abdominal area, weak muscles in the abdominal area and decreased skin tone are moving you away from the ideal volume of the center of the figure.. And against these 3 enemies we propose that you declare war.
True, do not expect a quick effect immediately; in order to get rid of fat deposits, tidy up the muscles and restore elasticity to the skin, it will take at least 2-3 months. In addition, the effect you achieve will have to be maintained constantly. But, first things first.
By the way, an interesting fact,
Scientists and doctors say that, in fact, waist size depends on the amount of female sex hormones (estrogens) in a woman’s body. The more there are, the thinner the waist...
Physical exercise
First of all, let's declare war on body fat, and aerobics or fitness classes will help us with this. By the way, Don’t even think about starting to pump up your abs during this period, since increasing the load on the abdominal muscles will lead to their growth and... instead of decreasing, your waist size will increase. To prevent this from happening, it is better to simultaneously work out the abdominal muscles and back muscles.
For those who up to this point have led a fairly passive lifestyle, training should be approached wisely, gradually increasing the load and the number of exercises performed, starting with a light warm-up. When you are in normal athletic shape, you will be able to exercise at full strength for 1 month, then the exercises can be performed every other day.
What sports equipment will help you achieve a slim waist?
Waist hoop
Remember, every sports store used to sell or as it is now called a hula hoop. That's what you and I need. When you rotate such a hoop, the load on the abdominal and back muscles is evenly distributed, plus - you also pump up your abs in this way. Every woman can practice with such a sports hoop. True, the limitation is for pregnant women and those who recently (3-4 months ago) gave birth to a baby.
Waist exercises
The exercises listed below for the waist are recommended to be performed strictly before meals, or an hour after it. It is better to do training 2 times a day - morning and evening. However, you can set your own training schedule. So, the exercises themselves:
- Push-ups– you need to lie on your left side on a hard and flat surface. Now bend your left arm at the elbow and place it under your head, place your right hand on your thigh. You need to lift your body, leaning on your arm and leg, stay in this position for a few seconds, and then return to the starting position. Although these push-ups may seem difficult at first, the effectiveness of this set of movements is actually very high. Therefore, start with 10 push-ups on each side, and increase their number to 30. Then, you need to turn over to the other side and repeat the same exercise in a mirror image.
- Downloading the press– You can do this exercise while standing against a wall. So, first, squat down, leaning your back against the wall, so that the shoulder blades themselves fit snugly against its surface. The legs, bent at the knees, must be spread to the sides, and the hands should rest on the groin area. Now, try, keeping your back straight, raise your legs in a bent position from the floor surface, hold them in this position in the air for a few seconds, and then lower them. While performing this exercise, you will feel tension in the muscles of your back and abdomen - this is how it should be. It is recommended to perform such exercises for the press 10-20 times.
- Heel-elbow– to perform this exercise, it is better to stand in the middle of the room. Take the starting position, spread your legs slightly, straighten your back, pull in your stomach. Place your hands clasped at the back of your head, elbows spread to the sides. You need to raise your right leg and try to touch your left elbow to its heel. Nothing works for you? Ah, this is because your waist measurements are far from perfect, but when you remove a couple of centimeters, your elbow and your heel will meet. It is recommended to perform this exercise at least 40 times, dividing 20 times on one leg and 20 times on the other.
Proper nutrition for a slim waist
Don't think that you will limit yourself to physical activity alone on your difficult journey to achieving your ideal waist size. You will have to reconsider your diet and even... go on a special diet. It lasts at least 7 days, and now we will offer you a menu for such a diet.
Menu for the “thin waist” diet
- Your breakfast consists of 1 soft-boiled egg, 2 slices of black bread or wholemeal bread. An alternative to this breakfast could be 0% fat yogurt and 1 large orange.
- Lunch consists of (don't forget to remove the skin) or lean fish (stewed or boiled). You can use vegetable salads as a side dish, and their portions are dimensionless; as much as you eat, you will eat as much.
- Dinner - grilled white meat and baked or boiled vegetables. By the way, you can’t eat during this diet.
- Liquids – green tea, . Coffee is prohibited.
How to get a thin waist is a woman’s question, exciting and relevant. Every lady dreams of looking perfect. And any man is pleased to see a lady with the parameters of a Barbie doll - a symbol of beauty and attractiveness. Factors influencing waist size:
The amount of fat deposits on the sides;
volume of back and abdominal muscles;
the amount of the hormone estrogen;
natural proportions that nature has awarded.
How to make your waist thinner
The set of measures to achieve an ideal waist is simple: regular exercise and adjusted nutrition. Details on what steps to take to keep the waist area narrow and the hips wide are described below. But first, a few general tips to help reduce your waistline.
Popular articles:
1. Drink cool water to speed up your metabolism and increase the rate of fat burning.
2. A full breakfast is a must. Metabolic processes are launched, the body wakes up and begins to burn fats in the morning.
3. Abdominal pumping alone will not help, since the body loses weight not only where we want it.
How to make your waist thin at home - diet
You need to start by counting calories - a beautiful figure loves it. It is important for reducing excess volume of the entire body and specifically the waist circumference. Products to include in your diet:
Olive oil and avocado are a supplier of monounsaturated fatty acids, which guard harmony (they prevent fat from accumulating, including in problem areas);
pine nuts, the oil of which stimulates the release of hormones that suppress appetite;
raspberries, grapefruit, pineapple have fat-burning properties;
fish oil reduces the level of body fat and stimulates lipid oxidation;
Oatmeal contains fiber, complex carbohydrates, lowers cholesterol, and protects against obesity. It increases testosterone levels, forces the body to burn fat and build muscle mass.
How to get a thin waist and flat stomach at home, exercises
A woman can remove her sides, tighten her stomach, straighten her posture, and as a result, get a wasp waist at home, and for free. The following describes lessons that will help you get great results at home in just a month.
1. Hoop.
Many people criticize him, but in vain. You can spin the hula hoop easily and for a long time, which means you can have a long-lasting effect on the problem area. Using a lightweight hoop, which is difficult to hold on the body, the formation of slender proportions is achieved through intense swaying of the hips. Exercises with a weighted hoop equipped with massage inserts have a comprehensive effect on the body. Blood circulation improves, muscle tone increases, and the skin becomes elastic.
2. Jump rope.
While jumping on it, the muscles are in constant tension, the metabolism accelerates. The result of regular exercise is overall weight loss, the waist circumference becomes smaller. An example of a three-minute intense workout with a jump rope: jump for 45 seconds at a fast pace, rest for 15 seconds; 45 seconds of moderate jumping, 15 seconds rest; 45 seconds of slow jumping, 15 seconds of rest. This is one circle, do several of these.
3. An exercise that has good reviews and is effective in strengthening the oblique abdominal muscles and forming a beautiful feminine waistline. Lie on your back, spread your arms, palms down, bend your knees and raise your legs. Turn your legs alternately to the sides, touching your knees to the floor. Perform 20 times in both directions.
4. Plank.
Exercise strengthens deep muscles and creates abs. The body is very tense, resting on the toes and palms, stretched horizontally. Try to hold the position for up to one minute, gradually increasing the time. Do 3 – 4 approaches. There are photos online showing the correct position of the body in the plank position.
5. Pump.
The best exercise to quickly narrow your waist and restore a flat stomach after childbirth. It affects the transverse abdominal muscle, which holds the internal organs and plays the role of a natural corset. Lean forward slightly, rest your palms on your knees. Take a breath, sharply exhale every drop of air from your lungs, hold your breath. Pull your stomach in all the way to your spine as deep as possible. Hold for 15 seconds, increasing the hold time with each workout. Watch the spring episode of the “Everything Will Be Good” program; the video describes in detail the technique of performing this simple, effective exercise.