Almost all women who have given birth believe that they will not be able to regain their hourglass figure and that this is the price they had to pay to give birth to a child. To reduce your waist size and make it narrower, you need to follow proper nutrition and perform a set of exercises that you can do at home; you don’t have to go to the gym for this. In this article we will figure out how to make your waist thin at home with the help of simple exercises.
Why does the waist become thicker? Fascia becomes stronger and larger during pregnancy, since its main function is to support the abdomen, and after childbirth it remains largely unchanged. Sometimes it can be very difficult to get rid of excess weight and in the abdominal area and reduce waist circumference.
The following set of exercises is also suitable for those women who experience constant bloating abdomen and gain weight in this area of their body. To get rid of a protruding belly, use a set of exercises for narrow waist, which was developed by a professional fitness trainer. These tips on how to reduce your waist can help any woman regain her former shape, even at home.
Why do we gain weight around the waist?
Weight gain, in general, is associated with many factors, including poor nutrition, stress, hormonal imbalance, “eating” stress, lack of good rest, sedentary lifestyle. Even when visiting the gym, the main attention is paid to the muscles of the buttocks, legs and other parts of the body, but they often forget about the waist.
But why extra calories so they strive to take their place in the abdominal area? All of the above factors can undeniably contribute to the appearance of unnecessary deposits in the waist area, however, there is a connection between human physiology and gravity and its effect on the spine, as well as connective tissue.
Over time, gravity and the weight of our upper body cause the space between our ribs and hips to shrink and shrink, resulting in a shortening and thickening of our waist. Because of this, all the muscles, tissues, organs, skin and fat begin to bulge out to the sides, and we begin to feel and look fatter than we actually are. And this, in turn, affects digestion, metabolism, blood circulation, blood oxygen saturation, as well as organs and their normal functioning, as a result, digestive problems arise, overweight, bloating and much more.
When there is enough space in the abdomen for normal functioning organs and blood circulation, the waist becomes thinner, the tummy becomes pleasant appearance, the amount of energy in the body increases, the body seems to be reborn.
We often neglect the beauty of our waist lines. Everyday life: We spend a lot of time sitting, slouching, driving and working on a computer. We are always tense, preoccupied or worried about something. During my Structural Integration training, I had to do a lot of analysis.
People staying in constant stress, unyielding, tough, restless, which leaves a peculiar imprint of tension on their gait. This negatively affects the fascia, it is constantly tight and immobile. People who walk with their heads held high have relaxed movements: the hips sway, the torso moves from side to side, and the body language is graceful and graceful. Their walking style forces the muscles and fascia of the body to work correctly with each step, while keeping the body in good shape, toxins are eliminated, tension and stress are relieved.
The average person takes 5900 steps per day, I advise you to invest in these steps more life and grace. This will help your body move properly, the supply of oxygen to your tissues and organs will increase, and your waistline will take on a more refined appearance.
How does fascia affect waist size?
Fascia is very important because it creates the shape of our body. Fascia is a very thin wetsuit located just under the skin that envelops every muscle and holds everything in place (including our organs). This is that thin white fibrous layer that you see on chicken breast when you cook.
When healthy, fascia looks like a transparent film food products. But injuries, stress, poor posture, emotional behavioral patterns, and a passive lifestyle can cause the fascia to become dense, tight, and short. This further restricts movement, and more and more toxins begin to penetrate into the fascia, which leads to the formation of peculiar pockets, which are usually found around the waist.
The good news is that fascia is malleable and can be restored to its original shape through a return to an active lifestyle, physical training and exercise to help clear away accumulated toxins and achieve the body contour you desire.
What if I never had a waist as such?
Every woman has a waist, just like men, although its girth depends on body composition, genetics, and so on. The waist reduction exercises below are not intended to achieve perfect proportions figures. The waist reduction exercises below are not aimed at creating a wasp waist. With their help, every woman will be able to achieve the results and width in the waist area that are inherent in nature. You can also achieve elasticity in your abdominal muscles, which will also add beauty to your figure.
What effect do exercises with a foam roller have on the body?
The foam roller acts as a myofascial release tool, increases tissue and joint circulation, relieves stress and promotes relaxation. The effect of the roller on the body is the same as after a deep massage, it breaks down toxins and works out scar tissue, giving the muscles a more elegant structure.
The roller also helps to engage all the major muscles of the body, even the most difficult ones, which most exercises in gymnastics and cardio training cannot boast of. The great thing about these exercises is that you can combine them with your favorite workouts. You can do them anywhere, anytime, and the exercises only take a few minutes.
A set of exercises for an ideal waist
Try these exercises for a small waist.
For warming up
#1: Standing Side Bends
Benefit: This exercise opens the chest, engages the intercostal muscles and improves blood circulation in the lungs, making breathing easier. This exercise relieves anxiety, eases asthma attacks and allergies.
- Stand straight with your feet hip-width apart.
2. Raise your arms up, keep them shoulder-width apart.
3. As you inhale, lean to the right.
4. Exhale to the left.
Repeat 5 times on each side.
#2: Mill
Benefit: This exercise warms up the spine and lower back while releasing the fascia in the torso.
- Stand with your feet hip-width apart.
2. Place the roller behind your shoulders, placing it on the crook of your elbows.
3. As you inhale, turn your body at the lower back in one direction, and as you exhale, turn it in the other direction. The legs remain motionless.
Repeat 5 times in both directions.
For self-massage
#1: Upper Back Roller Roller
Benefit: Exercise helps relieve tension and reduce salt deposits in the upper back, tones cervical region and relaxes the upper thoracic vertebra. It also improves posture and brings a feeling of calm.
- Lie on the floor, place a cushion under your back, approximately at the line of your bra, and rest your back against the cushion.
2. Clasp your hands behind your head to support your head and neck. Use your feet to push off the floor as you move forward. As you inhale, move upward to massage top part back and shoulder blades.
3. Exhale and roll back down to about the bottom of your ribs (be careful not to go down too low as this will put extra pressure on your discs and vertebrae).
Repeat 8 times.
#2: Side roller / Lymphomassage
Benefit: Increases lymphatic drainage and reduces lateral body tension and compression.
- Lie on the roller - it should be perpendicular to your body. You should be slightly turned in right side top part back, right armpit and ribs. Bend your knees 90 degrees and place them on the floor.
2. From this position, roll down the roller 10 cm in the direction from the right armpit to the waist and back - help yourself with your legs. Roll over to the other side and repeat the same, breathing deeply.
Repeat 8 times on each side.
Benefit: Increases oxygen consumption, helps burn fat, slows down the aging process and increases metabolism. This exercise takes the weight off your shoulders and relieves neck pain.
- Lie on the cushion, place it below your shoulder blades on the line of your bra, hands clasped behind your head. Place your feet parallel to each other, hip-width apart.
2. Inhale as you arch your chest and lower your head down. Keep your hands behind your head, and as you inhale, stretch your neck, releasing any tension.
3. Exhale and lift your back up, with exhalation you free the body from excess carbon dioxide, making room for fresh oxygen. This exercise relieves any tension and discomfort in the intestines and straightens the abdominal muscles.
Repeat 8 to 10 times.
Benefit: The twists in this exercise help remove toxins from the body and increase the space between the ribs and hips.
- Do the same as in exercise #3, just add knee bends to the ground to stretch your waist and warm up your abdominal muscles.
Repeat 3 times on each side.
#5: Shoulder massage or “snow angel”
Benefit: This exercise helps saturate the blood with oxygen, develops the muscles of the neck, shoulders and thoracic region spine, good for posture.
- Lie on a cushion located from head to tailbone parallel to your spine.
2. Spread your arms to the sides, palms up, rib cage at the same time open and expanded.
3. Do a “snow angel”, arms straight at the elbows. When you move your hands up, the shoulder blades are massaged.
Repeat from8 before 10 once.
To tone, strengthen, reshape and lengthen
#1: Graceful Posture
Benefit: helps create space between the ribs and hips, relieves stress on the spine
- Inhale as your arms reach up, exhale as you round your back and pull your chin toward your chest, pulling your stomach in. As you round your spine, rest your fingertips on the balance pad.
2. Inhale as you begin to roll the roller away from you, starting from your fingertips to your forearms. You should stretch until you feel your spine begin to lengthen and your shoulders, neck and waist begin to stretch.
3. As you exhale, perform the reverse movement until your back is rounded, do not forget to draw in your stomach.
Repeat 8 times.
Benefit: This exercise stimulates lymphatic system, and also gives tone to the main muscles and organs. This exercise is especially beneficial for the fascia of the lower back.
- Place a bolster under your sacrum (the triangular bone at the base of your spine).
2. Shoulders and upper back should be on the mat with your waist elevated. Raise your legs at about a 90-degree angle so that they point up toward the ceiling.
3. Use your hands to grasp the outer edges of the roller, making sure it lies stable under you.
4. As you inhale, lower your legs down. Lower them down until you begin to feel an arch in your lower back.
5. As you exhale, use your deep abdominal muscles to lift your legs to the starting position. The spine should remain in place and relaxed throughout the exercise.
Repeat 8 to 10 times.
#3: Swan
Benefit: This exercise tones, strengthens and lengthens your neck, shoulders, forearms, upper back and buttocks. It straightens the spine and helps create space between the ribs and hips. You will feel several centimeters taller after doing this exercise, and it also helps normalize the digestive system.
- Lie face down on a mat and place the roller directly under your elbow joints, arms extended forward, thumbs directed upwards.
2. Pull your toes away from you.
3. The buttock muscles should be relaxed during the exercise.
4. As you inhale, begin to roll the roller towards yourself with your forearms, pulling in your stomach. Pull your shoulders back to feel the tension in your arms and straighten your posture.
5. Try to pull your abdominal muscles upward, this will help maintain your posture and lengthen the front part of your body.
6. As you exhale, slowly return to the starting position.
Repeat 8 times.
Benefit: This exercise creates longer, more compact and strong muscles on the sides of the body, which help the spine to be in correct position and fight with negative impact gravity and pressure.
- Lie on your side with your legs extended in front of you.
2. Place the bolster under your bottom leg just above your ankle.
3. Raise yourself on the elbow of the arm on which you are lying, place your forearm on the mat.
4. Make sure that the bolster under your feet is in a stable position throughout the exercise.
5. Inhale and raise your free hand up. During this movement you will feel how everything lateral lines your body works to keep you suspended and fights gravity.
6. As you exhale, turn your torso towards the floor and lower your arm down, try to maintain balance and stay on weight.
Repeat 8 to 10 times on each side.
#5: Shell
Benefit: Retracting the abdomen helps get rid of toxins, the body is renewed, toned, the waist becomes narrower .
- Place the cushion just below the knee joints.
2. Place your hands on the floor shoulder-width apart, with your shoulders and wrists level and perpendicular to the floor. Stabilize your shoulders and imagine what you have instead shoulder joints trochanter: during the exercise you will move around the joint, while the body does not move forward or backward.
3. Pull in your abdominal muscles, straighten your spine, inhale, and then begin to roll the roller towards you, your spine should take the round shape of a shell. - As you exhale as much as possible, try to raise your hips as high as possible, the roller at this moment should serve as a support for your legs, your stomach should be drawn in, thereby you can get rid of a large amount of CO 2. Inhale again.
5. As you exhale, slowly return to starting position No. 1.
Repeat 8 times.
The proposed exercises for a thin waist are designed not so much to reduce your waist and make it aspen, but to normalize your figure, return it to its former beauty and improve the tone of the abdominal and back muscles.
Based on materials:
http://goop.com/how-to-get-a-slimmer-waist/
Curvy female figures are increasingly becoming the subject of controversy in the media and society, we also cannot avoid this topic. In this article, we will share the secrets of how to reduce your waist and remove your belly fat at home. Sometimes, in order to visually reduce your waist, you need to make your hips wider, which you will also learn about if necessary.
The fashion for being excessively thin and curvy is a thing of the past, and today the ideal figure is beautiful proportions with shapes and curves. Read on to find out how to slim your waist, what exercises to do and how to change your diet to lose belly fat and get your dream figure.
Skinny girls who live with the times don't actually need to gain extra weight to have more attractive body curves. And curvy people don’t need to strive to lose weight at all costs.
On the contrary, it is almost the opposite of reality. But since not everyone has the same body structure, therefore, because of this, we used “almost”. Therefore, we will try to figure out how to make your waist thinner and remove your belly, while getting wide hips.
If you are very thin with a completely flat stomach, then this is not for you. Your waist may already be as thin as possible.
And your attempts to become even thinner will only lead to loss of muscle mass in other parts of the body, especially in the buttocks and thighs.
If your current body fat level is between 35% and 40%, you can accentuate your curves by making your butt look bigger by losing weight in your abdominal area.
It's true, you can make your butt bigger and lose weight at the same time.
Take a moment to look at yourself in the mirror to see how much more visible your butt would be if your waist simply shrunk in inches?
Yes it is possible! At proper diet and physical exercises for a thin waist. A beautiful pumped up butt, rounded hips and a narrow waist... Dreams come true when you act wisely and apply only effective advice.
1. Be willing to change your diet
- Narrowing your waist requires weight loss, which cannot be achieved through exercise alone. You must be willing to switch to a healthy diet and reduce your intake harmful products or abandon them altogether if you want to see good results. You need to correctly calculate your daily individual calorie intake.
- You will need discipline and determination. As well as reducing your daily calorie intake, increasing the amount of protein in your diet to help, in particular, with reducing waist size and keeping muscles in the right places.
2. Start your day with a healthy, nutritious breakfast
- For a perfectly balanced breakfast, you need to combine high-vitamin fruits, eggs as a source of protein and whole grain bread or cereal. When you're snacking on the go, take a fitness bar or smoothie with you, as they are convenient to eat and full of vitamins and nutrients.
- Before each meal during breakfast, try to drink a glass of water, this will help reduce your appetite and protect your body from overeating.
3. Add more fiber to your diet
- Include a variety of foods in your diet high content fiber to reap the benefits of both insoluble and soluble fiber. Soluble fibers include barley and oats, citrus fruits and carrots, peas and beans, and apples. Insoluble - nuts, beans and green vegetables, wheat bran and foods containing whole grains.
4. Eat healthy fats
- Polyunsaturated fats, such as Omega-3, which are found in fish oil, flaxseed oil, tofu, walnuts, herring, salmon, - additional healthy fats that you can include in your diet. They help reduce levels bad cholesterol, increase brain performance, improve the breakdown of fat cells and heart function.
- Eliminate trans fats (found in cookies, crackers, margarine and any other food prepared with partially hydrogenated oil), they contribute to deposits in abdominal cavity, so they should be avoided if possible.
How to achieve a thin waist and wide hips
To achieve a smaller waist and larger hips, follow a few simple steps:
#1 Determine your body fat content
The first thing you need to do is define .
#2 What is the optimal percentage of body fat for curvy figures?
Once you know your body fat content, what next? If 35% or higher, you need to choose the right diet in which the body can lose some fat.
And don't worry about losing thigh fat. If the diet is followed correctly, you will lose most fat in the abdominal area long before hip reduction.
If your result is 25% or lower, then you need to make a few dietary changes. 25% body fat is generally considered optimal for curvy curves.
Your tummy will be moderately flat, so you just need to add weight in the right areas.
You can still try to lose belly fat, but dieting is not the answer.
You should focus on exercises to develop beautiful buttocks.
If your body fat level is around 18%, it's time to start eating better. Your hormone levels may be very low at this rate.
If you go to the gym often, you need to take a break and start eating healthy fats and calories if estrogen levels are low.
Low estrogen levels have side effects, including absolutely undistinguished flat hips and chest.
#3 Exercises to reduce your waist
If your body fat level is over 18%, it's time to develop a workout plan! This part can be very interesting depending on your goals.
Who doesn't like to look good? So, in creating a regular workout plan, remember the key to achieving wide hips and a narrow waist is training the right areas correctly.
A good option for regular training is to do high reps of tummy exercises and low reps with weights to tone your butt and thighs.
Here are some basic exercises. Select a few from each section, then do them two to three times a week.
Exercises for a thin waist
Here exercise videos that will not only give you good results but will also burn excess fat in your lower belly for a flat, sexy tummy.
How many times a week should I do the exercises from the video?
3 - 4 times a week.
What do I need to eat?
Try to be more careful about what you eat. Make sure to avoid unwanted products, and eat mainly vegetables, fibrous foods, fruits and drink a lot of water.
Other exercises (optional)
- Side plank
Goals - strengthening inner surface thighs, oblique and transverse abdominal muscles and pelvic muscles.
Lie on your side, forming a straight line from head to toes, resting on your forearm.
Your elbow should be directly under your shoulder. Tighten your abdominal muscles and lift your hips off the floor, maintaining a straight line.
Make sure your hips and neck form a straight line. Stay in this position for 25-40 seconds and then lower. Repeat the exercise 2-3 times and then switch to the other side. (If this is too difficult for you, do the exercise with your knees bent).
- Russian twist
This exercise, through twisting movements, strengthens and tightens the muscles in the sides and burns fat in the midsection.
To perform the Russian twist, sit on the floor with your knees bent and your feet supported, then lean back so that there is a 45-degree or so angle between your torso and hips.
Make sure you keep your back straight and have support under your feet, or have someone help you support them.
Lock your hands together, then turn as far as you can, to the right, pause, then turn to the left as far as you can.
This is one approach, repeat 10 - 15 times.
Exercises for shoulders and chest
By focusing on your upper body, your waist will appear smaller, so you can incorporate chest and shoulder workouts into your regimen to help create the illusion of a narrower waist.
The exercises suggested below will really help you lose midsection fat.
- Push ups
One of the classic exercises for the arms and chest muscles. Easy version - you kneel and then lean forward and lower yourself onto your hands, palms down, shoulder-width apart.
Lower yourself down on your hands, keeping your chest off the floor, then return back to the starting position, still only on your hands.
Advanced Version - You start this workout in a plank position.
Lower yourself down on your hands until your chest touches the floor, then return back to plank position with your arms fully extended, repeat several times.
This is an exercise for the arms and shoulders. To perform this you will need a strong chair.
Sit on the edge of a chair, legs extended forward, heels on the ground.
Grab the edge of the chair and lower your body down until your arms form a 90-degree angle.
Bend your arms to return your body back to the starting position and repeat.
- Cardio exercises
Cardio is essential to help you get in shape " hourglass"By burning fat in your midsection, making it look slimmer and your waistline smaller, while strengthening your entire body as a whole.
Cardio also keeps the heart healthy and sufficient quantity blood and oxygen to the muscles, promoting good condition body.
Cardio is great for burning calories and maintaining healthy weight body that is ideal for achieving a sexy physique.
Dancing, cycling, swimming, and step aerobics are some of the best cardio workouts to lose fat. Ideally, for beginners, you should do 30 minutes of cardio, 4 or more times per week.
For those who would simply like to maintain their current level -2-4 times for 20 minutes per week.
You can choose interval training as your cardio workout if you don’t have time for gym. After warming up, exercise vigorously for about 1 minute, then at a slower pace for 45 seconds, repeat this cycle 10 times.
- Exercise vacuum
This exercise will help you reduce your belly fat at home without pumping your abs without going to the gym.
How to achieve a thin waist much faster
Avoid low-rise jeans -nWearing this style when you have excess fat in your sides can create a very unattractive look.
An alternative to these jeans is high-waisted jeans, which hide excess fat on the waist, hips and give the effect of a thin waist.
These jeans look great with a shirt tucked into them.
Wear corrective shapewear -V Choosing the right underwear can really help reduce your waistline.
You can choose the Shapewear line, they have been found to be very effective.
Corsets - this is another one suitable option. Many centuries ago, this underwear was worn by almost all women age groups, in the 21st century, corsets have regained popularity for creating a flowing, sexy silhouette, either on their own or worn under clothing.
Steel wide-boned corsets (which are completely painless) can actually permanently reduce your waist size when worn for a long time!
When choosing a corset, choose one that is 10-12 cm smaller than your waist size.
For example, if your waist is 65 cm, then choose a corset of 50-55 cm. For beginners, it is better to be 10 cm less than 12.5 cm.
To find out your waist size, stand in front of a mirror with a measuring tape and measure your closest narrow part waist, which is usually 3 cm above the navel.
Don't wear jeans that are too small for you. Be careful when purchasing clothes, especially when choosing pants.
If you're not sure this is your size, take a friend shopping with you who won't be afraid to give an honest opinion, or you can ask a store assistant to help you with fitting.
Wear belts around your waist - Such belts focus attention on the narrowest part of the waist, and it looks smaller than it actually is.
They are great for women with larger hips, wear them with dresses and even winter coats as they accentuate the bust and give the illusion of an hourglass.
The belt can be woven, thin, wide, decorated precious stones, and the list is endless!
Wear A-line dresses - Such dresses make the waist narrow, but gradually widen towards the bottom.
This makes the waist really smaller, but at the same time highlights any imperfections, if any, around the hips.
A-line dresses are ideal for almost any body shape.
Avoid carbonated drinks and excess sodium is a simple way to avoid excess salt and reduce your processed food intake as much as possible.
Excess sodium contributes to fluid retention in the body and swelling of the body.
If you're aiming for a toned flat tummy, good balanced diet very effective and has many benefits such as weight loss and weight retention normal value in the long term.
Achieving a big butt and flat stomach is possible!
Getting a big butt doesn't mean getting fat. It doesn't mean a big belly either.
Gradually increasing calories will reduce your waist and increase your butt size.
The key to achieving our goals is to distribute correctly nutrients and monitor your daily workout routine.
So much has changed over the years, previously only men worked on shaping a beautiful silhouette of their body, now women are following in their footsteps and using the knowledge they gain to create an attractive figure.
A thin waist is the dream of absolutely every girl. After all perfect waist makes a woman of any proportions, even those farthest from beauty standards, beautiful, feminine and sexually attractive. However, to achieve an ideal shape, you need daily painstaking work on problem areas, proper nutrition and an appropriate attitude. For tips on how to reduce your waistline as quickly and effectively as possible, read further in this article.
Effective exercises to reduce your waist
To create a wasp waist, you need to perform special physical exercises. Special attention pay attention to the sides and abdomen, evenly distributing the load on all the muscles of these problem areas. Perform each exercise for five minutes a day, and the results will not be long in coming. If you are serious about reducing your waistline, try these exercises:
- Stand straight, arms along your body, feet shoulder-width apart. Keep your back straight, but don't tense up. With your stomach and hips, begin to make circular movements around an imaginary vertical axis, first clockwise, then counterclockwise.
- Stand up straight, extend your arms forward and, with your back straight, lean forward until you touch the floor. Once you touch the floor, slowly return to the starting position and bend over again. Now you need to touch your legs with your palms, first the left, then the right.
- This exercise can be performed either standing or in sitting position. Pull your stomach in as far as possible and immediately stick it out. There should be a sort of wave of your belly. Do the exercise as quickly as possible, so in the abdominal area and fat layer active oxygen enters, which activates metabolism in cells and organs.
- A good old hoop will help you in the fight for a thin waist. Spin it as much as you want. Most good effect will be with 40 minute sessions daily. As soon as you feel that the exercises are easy for you, buy a weighted hoop and keep spinning.
- Look on the mezzanine or from your family and friends for a “health” disk - a special disk exercise machine for creating a thin waist. You can spin on it even if you are working in the kitchen.
Diet for a thin waist
If you dream of having a thin waist, one physical exercise not enough. You will need to reconsider your diet and follow the rules healthy eating. It is necessary to reduce your daily caloric intake and include in the menu a number of products that promote weight loss.
To begin with, it is important to start the process of losing weight, and for this we need a cleansing complex. Make it a rule for a month to get up at 6-7 am and eat rejuvenating porridge. To prepare porridge, use 3 spoons oatmeal, steamed in the evening with three spoons of boiling water. In the morning, add a spoonful of milk, a spoonful of honey and five walnuts to your cereal. After eating the porridge, it is forbidden to eat or drink, even water, for three hours. After three hours you need to have breakfast.
A balanced and healthy breakfast is important for a thin waist. Proper breakfast normalizes digestion processes and starts the process of burning calories. Whole grain cereals, eggs and fruit are ideal for breakfast.
Drink clean bottled water throughout the day. Water will prevent your appetite from appearing too often and will help remove toxins from the body. To make it easier to control the volume of water you drink, fill it in advance into a carafe or two-liter bottle.
Eat small meals up to six times a day. The serving volume should not exceed 200 ml. This way you will teach your stomach to accept a small amount of food, and it will shrink in size over time. Frequent meals start the digestion process and stimulate metabolism.
Use healthy fats as a snack, which will only help you lose weight. Monounsaturated fats are found in nuts, seeds, dark chocolate and avocados.
Eliminate all foods containing hydrogenated fats from your diet and focus on fiber-rich foods as much as possible. They give a long-lasting feeling of satiety and improve intestinal function, eliminating constipation and bloating.
Avoid consumption of carbonated drinks.
Reducing your waist with clothes
You can also reduce your waist visually with the help of properly selected clothes. Here are some secrets:
- A belt will help add femininity to your figure and visually reduce your waist.
- Wear jeans and high-waisted pants.
- Choose a beautiful and versatile corset.
- Wear A-line skirts and dresses.
As you can see, gaining a thin waist is a troublesome task, but quite doable. As in any business, the main thing here is not to overdo it. Therefore, evaluate yourself realistically and make your waist the one that suits you. To properly adjust your diet and choose a feasible exercise, consult your doctor.
The waist is a cause for concern for many people. Her circumference becomes an even bigger problem as summer approaches and clothing becomes more revealing. How to reduce your waist? We all know well that figure problems are the result of consuming sweets, beer and junk food that we love so much. All these goodies are stored as fat around the waist.
Today there are some proven and effective ways eliminating fat from the abdominal area. This type of obesity is worse for the body because fat accumulates in the organs.
How to save your figure?
To reduce your waist at home, you should try to follow the basic principles of losing weight:
- Proper nutrition - fractional meals, reducing calories, adjusting eating habits;
- Strength training – you should increase the amount of muscle tissue because muscles consume more calories during work. A body with a lot of muscle works completely differently than a body rich in fat;
- Aerobic exercises - these workouts are designed specifically for people who are overweight; they will quickly reduce your waistline. If you're feeling bad physical state start walking more;
- You need to sleep at least seven hours a day - than less people sleeps, so bigger body produces hormones that increase appetite;
- Stay active no matter what the weather is like. Just because it's raining outside doesn't mean you have to watch TV all the time. Sign up for shaping, a gym or a dance school.
What should you eat to reduce your waist and also remove your belly?
An active lifestyle should be combined with proper nutrition. Adhere to the principle of split meals. It is better to eat 5 times a day in small portions. Skipping meals does not contribute to weight loss, but leads to a breakdown in metabolism, which will switch to an economical mode of operation, stimulating the accumulation of even more fat.
Basic principles of nutrition:
- Increase your consumption of fish, poultry, whole grains, dairy products with low content fat - such a diet will not only be healthy, but will also add energy, after such food a person will feel full for a long time;
- Reduce your calorie intake - it is enough to reduce your diet by 100 kilocalories per day to lose 5-6 kg over the course of a year. 100 kilocalories are two small chocolate chip cookies. With more serious restrictions and a higher initial weight, you can reduce your waist by 10 cm, however, make sure that the body receives all the necessary nutrients;
- Eat a breakfast rich in protein, which speeds up your metabolism and increases the number of calories burned. In addition, this breakfast will give you a feeling of fullness for a long time;
- Don't mix carbohydrates and fats at the same meal, such as bread and butter and cheese. It is advisable to eat meat with vegetables instead of rice or potatoes;
- Use healthy fats, e.g. linseed oil cold pressed, or can be eaten olive oil– about 1 tablespoon per day;
- Reduce the consumption of animal fat - a minimum of hard cheese, sour cream, sauces, full-fat milk, mayonnaise, fatty meat;
- Limit your meat consumption in favor of fish or poultry, try to boil or bake food, avoid fried foods;
- Replace white bread with bread made from wholemeal flour; it should be consumed in small quantities in the first half of the day;
- Use a large number of natural spices. Especially speed up metabolism following products: ginger, chili, cayenne pepper, horseradish, garlic;
- Don't eat up your troubles with chocolates, find other ways to cope with stress. Sweets, crunchy cookies and cakes can improve your mood, but only for a short time.
Exercises to reduce your waist
If you dream about beautiful figure, you need to make physical efforts and perform a set of exercises aimed at burning fat.
At the same time, we should drink a lot of water, eat healthy food in moderation, A physical activity will help us get the figure of our dreams within a few weeks. You don’t have to do all the exercises at once, but most The best way- this is to choose at least seven exercises and perform them throughout the day, randomly combining them together.
Remember to warm up before exercising to avoid injury and muscle soreness. Comfortable non-slip shoes are required for training. Start doing the exercises 10 times, increasing their number and intensity every day. Accustom your body to stress gradually.
If you feel pain in your joints or other parts of your body, consult your doctor.
- Torso rotations. Stand straight, feet shoulder-width apart, place your hands on your hips and turn your torso left and right, always trying to keep your spine straight. Repeat 30 times. Then you need to clasp your hands at chest level, and try to make turns of the body more intensely. Repeat 30 times;
- Tilts. Stand straight, feet shoulder-width apart, clasp your hands on your neck and bend to the sides. Repeat 30 times. While in the same position, we lean to the side, trying to touch the ground, and then we must return to the starting position and repeat, leaning in the other direction. Repeat 30 times;
- Turns with a stick. We use a medium length stick. We place it on your back, at the height of your shoulders, and place your hands on both ends of the stick. Stand straight with your feet shoulder-width apart and make strong turns left and right. This will allow you to quickly make your waist thinner. Repeat 50 times;
- Bends with a stick. Stand straight, feet shoulder-width apart. We hold the stick with both hands and lift it horizontally above our head. We bend to the left, then to the right, each time tilting the stick with the body. Repeat 50 times;
- Bend forward. Stand straight, feet shoulder-width apart. We put our hands on our necks and lean forward, trying to touch our legs, and then we need to return to the starting position. Repeat 15 times. It doesn’t matter that at first you won’t be able to bend deeply, over time the body will acquire greater flexibility;
- Bend forward to different legs. Repeat the previous exercise, but this time in a wider version - try to touch first your right, then your left leg. Repeat 15 times;
- Twists on bent legs. In a semi-sitting position, legs bent, keeping your back straight, twist your torso, keeping your arms bent at chest level. We do 50 repetitions. This exercise helps to remove belly fat;
- Twists on crossed legs. In this case, the position of the legs is most important in the effectiveness of the training. To do this correctly, we must sit down and cross our legs, placing our hands on our chest. In this position, perform 50 body turns, try to keep your back straight and look forward;
- Work on the stomach in a lying position. Lie on your side with your legs slightly bent. Place your hands on your neck and gently lift your torso. Remember not to pull on your neck when lifting. Repeat the exercise 15 times. Next we do the same exercise, but this time we raise our bent legs 15 times. At the end, we raise the entire torso, and together with it we raise straight legs, repeat 15 times. Do a series of the same exercises, lying on your left and right sides;
- Work on the stomach in a lying position with the inclusion of the legs. Lie on your side with your legs straight. Place your hand on the floor side so that you can lean on it. We place the other hand on the neck. Raise your torso up, synchronizing the movement with raising the leg, which is located at the top. Repeat 15 times. Next, we do the same exercise, but this time we bend our leg and, raising our torso, try to touch the knee. We do 15 repetitions. Do a series of the same workouts, lying on your left and right sides;
- Combination of exercises for muscles abdominals and waist. Lie on your side with your legs slightly bent and twist your torso so that your back rests on the floor. Place your hands on your neck and lift your torso 15 times. This will ensure that your abdominal muscles and waist muscles are worked. Move your legs to the other side, repeat 15 times.
By regularly doing exercises at home, leading an active lifestyle, adhering to healthy eating principles, and avoiding foods rich in sugar and fat, you will soon notice good results.
All lovers healthy image In life they want to have a narrow waist, but most people don’t understand how to get it. To reduce your waist, you must first get rid of excess fat– this is done through training and diet. Next, you need to tighten your abdominal muscles - this will help special exercises. We will talk about all this now.
The first step to a narrow waist is training
No matter how elastic the abdominal muscles you have, they will never be visible if you have a lot of excess fat on your stomach. To burn this fat, you need to adjust your diet, reduce calories and start exercising regularly. The most effective will be aerobic training - running, jumping rope, and cardio exercises. But even greater results can be achieved if you combine strength and running training– we wrote about this method of losing weight in.
Depending on your initial data (weight, age, amount of free time, etc.), you need to create a training program individually. But the training process should still have the following features:
- Cardio training should last at least 40 minutes, the optimal duration is about 60 minutes.
- After weight loss workouts, you shouldn’t eat anything right away; it’s better to let the fat burning process work for a few more hours.
- Strength training while cutting should be high-intensity - reduced weights and increased number of repetitions. However, if you want to save muscle mass, then take BCAA amino acids before and during training, and also try to work with usual working weights from time to time in order to maintain strength indicators.
We consider vacuum to be the best exercise for a narrow waist. This exercise was performed by many professional athletes, including Frank Zane and. It increases the tone of the internal abdominal muscles, due to which the waist size is very noticeably reduced and the shape of the abs is improved. In addition, the vacuum has the following beneficial effects:
- Visually enlarges the chest;
- Stabilizes the spine and reduces back pain;
- Prevents sagging internal organs belly.
This exercise can be performed bending over or sitting and standing. Beginners should start with the very first option, as it is easier. The technique for performing all the options will be shown in the videos at the end of this article.
There are no more effective exercises than a vacuum for the waist. But there are exercises that lovers of a narrow waist need to avoid - we are talking about and. The deadlift greatly expands the abdomen due to an increase in muscle volume and constant intra-abdominal pressure, and therefore in powerlifting they do not talk about any waist at all. Lateral crunches increase the volume of the oblique abdominal muscles, which also visually increase the waist.
If you have already lost fat and are performing a vacuum, then you probably have a fairly narrow waist. But it can be visually narrowed even more by increasing the volume of the deltoid muscles. Due to the wide shoulder width, your stomach will appear even thinner.
How to narrow your waist with nutrition
When losing weight, the most important thing is to reduce your caloric intake. To stay healthy and full of energy while in a calorie deficit, your diet should consist only of quality foods, no sweets, fast food or soda. The basis of the diet should be animal proteins (meat,), complex carbohydrates(buckwheat, rice, ground grains and other cereals), as well as healthy fats ().
During the diet it is recommended to consume increased amount products with fiber - bran and vegetables. Fiber gives a feeling of fullness and suppresses hunger with a reduced caloric intake. The only sweets you can eat when drying are fruits.
Vacuum for a narrow waist in an inclined position
Standing vacuum - for more advanced athletes
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