A set of exercises for the waist. How to quickly make your waist thin: an integrated approach. Video: Posture like a queen

Exercises and women's “tricks” for creating thin waist at home will return smooth curves and slim stomach. The word “waist,” according to one version, consists of exclamations from a girl curiously examining herself in the mirror (“Am I the same?”).

Without trying to turn back the river of time, it is possible to create ideal proportions thanks to this particular part of the body.

Game of geometric shapes

Men admit that the hourglass figure remains a popular and desirable type of female figure (a body like Scheherazade’s - lush breasts and hips, a narrow waist). It is not necessary to weigh 50 kg. Features of the ideal belt area:

• Sometimes it is not a sagging belly that gives extra volume, but a distended stomach. It is enough to adjust the portions of food consumed (switch to 5 meals a day, plus - let the volume of food not exceed two palms folded in a boat). The extra centimeters will go away on their own.

Advice! Sometimes your body type is dictated by hormones. An imbalance of thyroid hormones, estrogen, and diabetes mellitus “force” the body to work more slowly, store fat, and provoke an unhealthy appetite. A visit to an endocrinologist and/or gynecologist will not be superfluous.

If a silhouette is required hourglass For photography, you need to take a winning pose - put your hands behind your head and spread your elbows wide, straighten your back.

Important! If exercises for losing weight at home do not inspire enthusiasm, the fair sex does not have time or has health restrictions, save yourself with fashionable tips. Shapewear (shapewear) would be appropriate. But it is not recommended to wear it for a long time, contraindications are tumors, pregnancy, circulatory problems. Beauty should not harm health.

Wasp waist: methods for the lazy

General weight loss invariably leads to a reduction in the belt area. Eating more protein products (if there is no kidney disease and maintaining water balance), reducing the total number of calories consumed per day will give the desired results!

Often all this is done in the name of a “little black dress” or evening dress prepared for a homecoming. The clothes themselves can help. You need to choose the right styles that can easily “veil” up to 5 kg and visually elongate your figure.

• Sundresses, shirt dresses, retro-style dresses that combine fluffy A-line skirts and open shoulders or puffed sleeves.
• Skirts with a peplum that cover the tummy or, conversely, further increase the hips (in contrast, a thin waist is visually emphasized).
• Wide belts and large ruffles on the chest will also add “points” in favor of the tummy.

Health and beauty treatments are also useful. Massages that increase blood circulation in problem areas, use scrubs twice a week (while taking a contrast shower or a relaxing warm bath).

Advice!Buy sea salt with the addition of citrus aromatic oils or create the necessary products yourself - mix the cream (use as a base) with caffeine, coffee grounds and aromatic oils of juniper, cypress, tea tree, but use them with caution (5-7 drops) - they can cause allergic reactions reaction. Sometimes they are added to wrapping products around problem areas.

You are my breath

Effective and easy exercises for the waist at home sometimes start with breathing exercises. These are popular areas such as bodyflex (stretching and special breathing), oxysize (based on taking poses with special breathing). The load on the body occurs due to abdominal breathing (the abdominal muscles are worked out, the diaphragm is activated, the blood “accelerates” and the heartbeat increases).

Pros - there are positive reviews(waist decreases to 14 cm in 2 months, provided proper nutrition, breathing exercises and increasing the amount of water you drink per day, be sure to have a glass of water in the morning, after waking up).

Disadvantages - performing the complex without an instructor, a woman sometimes experiences dizziness, may lose consciousness, and disrupt the functioning of the heart.

Slowly inhale through the nose, after 2-3 seconds, without exhaling, inhale again a couple of times. Exhalations are made in the same order and intensity - long, two short. Approach – up to 4 times (use only abdominal breathing).

Slowly inhale through the nose (tuck up the stomach as much as possible), exhale through the mouth (protrude the abdominal muscles).

Inhale deeply using the diaphragm (even lower your chin and draw in your stomach), exhale all the air and then hold your breath.

Advice! Pregnancy is a time of strict refusal of any actions aimed at reducing the belt area. Breathing exercises for the waist is no exception. People with heart, thyroid, and eye diseases are also advised to consult a doctor before gymnastics.

For thin and physically resilient girls, this complex will not give a visual result; they will have to look for “active” methods.

"Calm" recipes: belly dancing

The beautiful belt zone is demonstrated by oriental beauties, who developed in pre-Christian times own exercises for the waist at home (there were no others then), videos of Arabic, Indian, Egyptian dances are easy to find on the Internet.

Indian choreography originated from the myth of the dancing god Shiva, who drives away evil spirits through dance. And the New Testament daughter of King Herod, Solome, drove Antipas crazy with dancing, taking the life of the famous saint.

Girls who practice oriental dancing often have a particularly pronounced waist (due to the constant use of the abdominal muscles), although the dancers' belly is soft and their abs may be completely absent.

The key figure is the eight. They stand on two legs and do not lift their feet off the floor. The back is straight. The right thigh is pulled to the right side, then as far back as possible. At this time, the left thigh also makes Roundabout Circulation. Then repeat the same with the left thigh. It turns out to be a “horizontal figure eight”.

The oblique muscles and gluteal muscles are developed, outer surface hips.
The “Vertical Eight” is also aimed at slimming the waist area. The starting position is the same. The right thigh is raised as high as possible, lifting the heel off the floor, to the right and down (not pulled back). Make a circular motion with it, describing a circle with the thigh. Repeat the movement with the left thigh.

Rocking, rotation, “swing”, “pendulum” (the stomach is fixed, and the hips are moved alternately to the right and left, as if they are used to draw a smile) - they are based on simple movements, the implementation of which burns extra calories in the abdominal area and eliminates the sides.

Advice! Video lessons, online classes via the Internet and training with an instructor - best options, which are used in combination.

Wedding ring

An undeservedly forgotten mini-simulator is the hula hoop, which little girls almost never part with. Today, the fashion for hoop is being revived. The Americans patented this item back in the 60s of the 20th century, although the rim twisted from bamboo leaves had long been used by Polynesian indigenous people. Girls can afford to purchase a hula hoop depending on the degree of fitness of the body.

Exercises with this “companion” of slimness will tell you how to reduce your waist at home.

Classes begin with a lightweight (light aluminum or plastic) model to avoid damage to the spine. After 3–4 weeks, they switch to a weighted version (fill sand inside, buy a wide rubberized hula hoop with massage inserts).

Advice! In case of pathology of the kidneys, spine, during menstruation and diseases of the pelvic organs, the hoop will have to be abandoned.

Exercises begin with 5 minutes of rotation in each direction, gradually increasing the time to an hour. Sometimes it is advised to break the workout into several approaches (spinning the hoop in the morning, lunch and evening).

To avoid addiction, alternate rotations with other hula hoop exercises. For example, they stand against the wall, against which they press their backs. Legs slightly bent. The hoop is held above your head with your arms spread wide. They do rolls along the wall without lifting their feet from the floor. The oblique and abdominal muscles become tense.

The starting position is the same. But they raise the leg bent at the knee. They are trying to reach her with a hoop. Perform one by one.

Important! During training, the stomach should be tense or retracted. Exercises are done on an empty stomach (an hour before or after meals).

Anita Lutsenko: waist in 5 minutes

A popular fitness trainer in Ukraine, helping everyone who wants to lose weight and stay in shape, offers an intensive course morning workouts, which will not take more than 5–10 minutes. It is enough to carry it out every other day as part of the “morning toilet”. These exercises for the waist at home (you can take your photo before and a month after) will always help out those who do not have free time to visit the gym.

Warm up (without it it is easy to get a muscle injury). Stretching will warm up your muscles. An exercise will help stretch your back and abdominal muscles: hands on your belt, feet shoulder-width apart. Round your back as much as possible and move it back, lowering your head. Alternate with protruding the abdomen and raising the head. Do rotational movements shoulders. Knead the knees and hips (bend the bent leg in a standing position back so that the heel touches the back, and without lowering the leg to the floor, move it forward so that it touches the stomach with the knee).

An effective exercise that strengthens the abdominal and thigh muscles. Starting position – standing. Then they squat, resting their hands on the floor, throw their legs back (the stance resembles a plank or a push-up position) - return to the position (the legs are picked up, the result is the pose of a sitting person with his hands resting on the floor). Perform 5–10 times.

In a standing position, arms bent at the elbows are spread to the sides. They try to bend over with them until their raised leg is bent at the knee. Performed intensively.

Do an exercise for the oblique and rectus abdominis muscles 10 times on each side. Starting position as for push-ups. Leaning on your hands, bring your leg bent at the knee towards your body, as if trying to reach your elbow with your knee.

The set of exercises completes the formation of the waist while sitting. They sit down on the floor. The back is straight. Legs slightly bent at the knees, straightened. The heels are lifted off the floor, the palms are squeezed into a “lock” and alternately touch the floor on the left and right, turning the body.

It is important that you need to complete the complex by stretching; you can sit for a while in the lotus position or cross your legs in Turkish and stretch. Cooling down improves muscle function and puts them into a calmer mode.

Thin waist: just a mat and desire

Exercises for a wasp waist at home will give results if you have a jump rope in your arsenal (an excellent cardio load, leading to overall weight loss and, as a result, in the abdominal area). The health disk is also useful, rotation on which strengthens lateral muscles body, forms a slender silhouette.

If there are no available means, you will only need a mat and comfortable clothes for exercise.

• Rotations. Starting position: stand with your feet shoulder-width apart, arms bent at the elbows and pressed to your chest. You need to rotate around your axis (describe a circle with your hips, as if spinning a hula hoop, and rotate your body). You should feel tension and warmth in the muscles.

• They lie down on the floor. Legs are bent at the knees, arms are at the elbows, and placed behind the head. The first option is to lift the body 20–30 times (pump upper press) or try to move the elbow in the opposite direction (left - to the right side, behind the body, and vice versa).
• Starting position – lie on your back, legs straight. One is bent at the knee and pulled behind the other, trying to touch the floor.
• A plank will also be useful (lying on your stomach, placing emphasis on your palms, placing your feet shoulder-width apart, resting your toes on the floor, keeping your back and buttocks straight). Fix the position for 4 minutes (start from 30 seconds).

In any case, first study your figure. Some girls, even if they are fit and slim, are disappointed by what they see in the mirror - not everyone is given a waist by nature (figure type - rectangle, square).
Then they work it out gluteal muscles(make the hips wider) and chest (increase chest). This creates the desired hourglass silhouette.

Or you can, like socialite Kim Kardashian or controversial rapper Nicki Minaj, enlarge your buttocks with the help of plastic surgeons.

For girls and women who do not want to spend extra money, the advice is simple - systematic exercise, good health and a light dinner will “represent” their results in the mirror in a couple of months. It turns out that anyone can make themselves beautiful!

The stomach is one of the most problematic areas for girls. However, you can find the perfect waist at home. All you need is some motivation 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? Looking for effective complex exercises you can do at home? In this article you will find the best program workouts 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:

1. 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.
2. Hold the achieved position for a minute.

The exercise activates the side abdominal muscles. Only your stretching can make the task easier.

Performance:

1. 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.
2. Lift your buttocks. Stretch your feet upward. Legs should be straight throughout the exercise. Avoid rocking.
3. Return to initial position. Do 2 sets of 10 reps.

Technique:

1. 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.
2. Expand 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:

1. Get on all fours. Exhale. Try to pull your stomach in as much as possible. Look only forward. Don't raise your head.
2. Stay in this position for 15 seconds. Repeat the exercise 6 more times.

All abdominal muscles are involved in the exercise.

Technique:

1. Lie on one side. Get into a plank position using your forearm and feet as support. Look only forward. Keep your back straight.
2. Stay in this position for a minute. Do 2 times with a 1 minute break.

Performance:

1. Lie flat on your back. Fix your hands behind your head.
2. 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:

1. Stand straight, keep your hands in front of you.
2. 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:

1. Lie on the floor with your back up. The hips should be pressed towards 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.
2. Bend your elbows, placing your palms near your sternum. Retract your shoulder blades.
3. Return to starting position. Repeat the exercise 2 sets of 15 times.

Take your choice seriously sports equipment. 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

1. Perform the exercises smoothly. Avoid sudden movements. Rest no more than a minute between sets.
2. Watch your breathing technique. Inhale as you relax. Make the effort while exhaling.
3. Don't tuck your chin to your chest. Keep your neck straight.
4. Control your posture. The lower back should not lift off the floor. Don't overload your spine.
5. Ventilate the room before each workout.
6. At the end of the session, stretch. This will help the muscles relax.
7. 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 sports training . The thinness of the waist depends on the amount of subcutaneous fat. Regular training will help you find 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.

Expert nutritionist, personal trainer, Evehealth Distinguished Author

05-11-2018

203 558

Verified information

This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

A thin waist and a flat tummy - this is what those women who are not naturally given an ideal figure dream of. However, this does not mean that it is impossible to achieve a reed-thin waist at home. To do this, you simply need to perform exercises for a wasp waist, aimed at burning fat deposits in the abdomen and sides, as well as strengthening the front wall abdominals to make your stomach look toned and flat.

The established parameters of 90-60-90 force women to starve and exhaust themselves with exercise in order to get at least a little closer to these parameters. However, these accepted standards of beauty standards are extremely rare in life, since each body is individual and has its own parameters.

In order to calculate what waist size is ideal for you, you need to subtract 100 cm from your height in cm. For example, if your height is 170 cm, then your waist should be 70 cm, but not 60 cm. If you also have wide bones, your waist size should be a couple more centimeters larger.

There is another calculation option perfect waist, but it is only suitable for those women who have the same breast and buttock measurements. IN in this case, the waist should be 70% of the volume of the chest and buttocks. For example, if the volume of the chest and butt is 100 cm, then the waist volume should be 70 cm. This is the ratio that will look most harmonious.

Waist size is also influenced by internal factors, that is, your health. If you have thyroid diseases that have affected your hormonal levels, then you first need to get rid of the root cause, leading to an increase in body weight and, accordingly, an increase in waist size.

Therefore, you should not chase the ideal. It is, of course, good that you are trying to fit your figure to the ideal, but you must create the ideal yourself. And for this you need to make calculations according to the above schemes so that your figure is truly beautiful and harmonious.

Don't discount cosmetics either. For example, modeling cream. It will not only help you achieve desired result, but also to save it. The selection of cream must be approached very carefully, because mass production involves the use of parabens (preservatives). They can accumulate in the body and can cause serious illness and general hormonal imbalance. Cosmetologists recommend using only natural cosmetics. Such as the products of the Mulsan Cosmetic company. Only natural ingredients are used in its production. On the website mulsan.ru you can find a wide range of certified cosmetics that will help you always stay slim and beautiful.

What to do if you want to have a thin waist?

How to make a wasp waist quickly? You can do what women did about 100 years ago - wear a corset. This is a truly effective and, most importantly, instant way to reduce your waist size. However, a corset will not give you an ideal waist, because it only visually hides your flaws and does not help eliminate them. Moreover, the corset is dangerous to health, so you should wear it only after consulting a doctor and for no more than 1-2 hours.

There is another way to purchase. It, of course, is not fast, but it is effective and actually eliminates shortcomings, and does not just hide them from human view. These are ordinary and .

Yes Yes. You can’t do without a diet, since in order for your waist to become truly aspen, you need to remove the fat layer from the abdomen and sides, which increase its volume. The diet is selected individually, depending on age, height, weight and existing diseases.
But regardless of whether the diet is too strict or not, you will still have to give up simple carbohydrates, since they are the ones that are very quickly digested by our body and turn into fat, which then begins to hang from the sides.

Simple carbohydrates are found in all confectionery products (cakes, pastries, chocolate, candies, etc.), as well as in baked goods, pasta, sugar and soda. Therefore, if you really want to have a wasp waist, the consumption of these foods must be minimized, and it is best to exclude them from the diet altogether.
Why do you need a diet if you can just do exercises for a thin waist? But because if you don’t remove excess fat from the abdomen and sides, it will turn into muscles, and the waist size will not decrease by a millimeter.

A set of exercises for the waist is aimed at imparting firmness and elasticity to the skin in this area, as well as creating a sculpted image of the muscles. But you won’t be able to lose weight by doing them without a diet.

And the corset... it’s better to replace it with a special weight loss belt - and wear it during training. It will enhance fat burning specifically in the problem area. And then your waist will very soon become really thin - and will not seem so.

What waist exercises can you do at home?

In order for the waist to become aspen, you need to maximize the impact on this area. That is, perform exercises that will make your waist thin and attractive in a short period of time.

But before you start doing these same exercises, you need to “warm up” your body. And to do this, you can simply move actively for 5 - 7 minutes (squatting, running, etc.), you can also just dance, this will also allow you to warm up your muscles before exercise.

Hoop for small waist

Everyone knows that spinning a hoop (hula hoop) is one of the most effective methods of reducing waist size. It was used at the beginning of the last century.

In order for the hoop to twist effectively, it is necessary to choose it correctly. For these purposes you need a heavy hula hoop (). It is this kind of hoop that will help reduce your waist size.

It’s up to you to decide what kind of hoop you want (massage or just metal). But remember that when twisting a hula hoop, the abdominal press must be constantly in tension. And the torsion process should last at least 1.5 hours with two breaks of no more than 2 - 3 minutes. Only with such diligent exercise can you not only make your waist aspen, but also lose a couple of extra pounds. Fitness trainers claim that if you twist the hoop correctly, your body will burn more than 300 kcal in 1 hour.

In order for hoop torsion to bring maximum results, it is necessary to perform exercises for beautiful waist. That's what we'll talk about now.

The exercises must be performed slowly; sudden movements should not be made, since when they are performed, a large load is placed on the spine. All exercises are performed 10–15 times in two approaches, with a break between them of less than one minute, otherwise the heated muscles will begin to cool down and the effectiveness of performing exercises to reduce your waist will decrease.

Exercise No. 1

This exercise is very simple and is aimed at burning fat deposits in the sides of the waist - turns. To perform it, you need to stand on the floor, place your feet shoulder-width apart, and place your hands on your waist. Watch your posture carefully; it should remain straight throughout the entire exercise. So, start doing maximum inclines first in left side, then to the right. The lower body of the body should be in a stationary state, and the feet should not be lifted off the floor.

Exercise No. 2

We take the starting position - feet shoulder-width apart, hands clasped behind the head, back straight. We begin to bend forward, while trying to reach the right knee with our left elbow (we lift our leg off the floor at the same time as bending forward), then vice versa - we try to reach the left knee with our right elbow.

Exercise #3

To complete this exercise you will need a full box of matches. Scatter them on the floor and start collecting. We lift only one match per bend, and after lifting the match, we straighten up completely.

Exercise #4

This exercise is familiar to all of us from childhood - the mill. To perform it, you need to take the appropriate pose - feet shoulder-width apart, upper body bent forward, back straight, arms down. We begin to vigorously wave our arms in different directions. The exercise is performed for 1 – 2 minutes.

Exercise #5

To perform this exercise, take the following pose - spread your legs as wide as possible and extend your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains straight, the arms do not bend at the elbows, and the lower part of the body remains motionless.

These exercises will help you get a wasp waist in short term. It's good if you drink some water between exercises. This will improve metabolic processes in the body, which means the weight loss process will be very effective.
It is recommended to drink water not only during exercise, but throughout the day. To do this, you need to drink about 2 liters of ordinary water in small portions per day.

Standards of female beauty are quite fickle, and in different times reference parameters either increased or decreased with enviable regularity. Only the proportions in which the waist was the thinnest part remained constant. Nothing has changed even now, because every woman dreams of becoming the owner of a thin, “aspen” waist. The only problem is that this part of the body is most prone to change its parameters and it is on it that extra centimeters appear first. Of course, some lucky women have received such a valuable gift from nature, but for the majority it is still hard work, of which exercises to reduce their waist become an integral part.

What is her ideal waist?

For many, when it comes to waist thickness, the ideal has become pin-up girls, who have captivated absolutely all men with their shapes for half a century. However, in this situation, the principle “the less the better” is not entirely correct, since nature intended completely different proportions. Therefore, before you start exhausting yourself with diets and spending the night on exercise machines, it’s worth finding out what volume you need to strive for.

There are two calculation options. The first one works provided that the volume of the hips and chest, if not identical, is as close as possible. In this case, the waist volume will be equal to 70% of the same figure on the hips and chest. In the second option, to maintain ideal proportions, you need to subtract 100 from your height; of course, calculations are carried out in centimeters. Therefore, the “ideal” 60 cm will look harmonious only for girls whose height does not exceed 160 cm. Here many will want to argue, because top models have much greater height, while their parameters tend to 90-60-90, or less. But. The figures of the podium beauties are far from proportional “hourglass” and despite their obvious thinness, even they regularly perform exercises for the waist and sides.

However, there are situations when even with maximum efforts it is still not possible to achieve the desired result. In most cases, this is due to body type and heredity. Having a wide, large bone will be almost impossible to achieve fragility of the body, as is the case when the distance between the hips and ribs is quite small. Another difficulty on the way to a slim waist can be hormonal levels. The abundance of male hormones does not allow the body to gain feminine sophistication and fragility. However, do not rush to despair and let everything take its course, you can simply keep yourself in good shape.

What you need to know before you start training

The desire to quickly achieve the desired effect leads to the fact that the most difficult exercises, which are often far from being as effective and only move away from the goal. Exercises for a thin waist will give their results only if certain rules are followed.

The first thing you should pay attention to is excess fat; you need to get rid of it first, and only then start working on muscles, otherwise even super-toned muscles will not be noticeable under a layer of soft fat. To do this, it is important to correctly distribute the load, combining strength and cardio loads during training. And of course, diet. Otherwise, the soft layer will never go away. You don’t have to give up your main dishes and switch to apples and kefir, but sweets, baked goods and fried foods are not your friends in the near future.

Proper preparation and completion of training will relieve soreness and muscle damage. Therefore, the iron rule should be to warm up before class and stretch after.

The majority opinion is also erroneous that to achieve good results You can only pump up your abs and do bends. The latter are undoubtedly effective, but rather for warming up than as the main load. Because this way we can simply pump up the lateral abdominal muscles, without thereby reducing the volume by a centimeter. The press is of course one of best exercises for a thin waist and flat stomach , but if we get carried away, we can again pump up the muscles, which will only lead to an expansion of the waist.

The best helpers for home training

The fastest, but too short-term result can be obtained in just a couple of minutes: to do this, just put on a corset. But this option is only suitable for going out, and is completely unacceptable for constant wear. If you are ready for constant and long-term training, you can safely purchase a hula hoop, or hoop, as we are used to calling it. This is one of the most effective exercises for the waist at home. , but when starting it, you need to be prepared for the fact that you will still have to work for quite a long time, since the duration of one lesson should be at least an hour.

Of course, it’s not worth taking the heaviest equipment and spinning it for as long as possible, since this will only earn you multiple bruises, after which you’ll throw it away. The load should increase gradually; accordingly, both the weight of the circle and the duration of the workout should be minimal at first. Start with at least fifteen minutes, adding each time as much as possible, and after a month or a month and a half of regular work, you will be able to feel the results.

Another helper is gymnastic disk, thanks to which it is easiest to perform twists. Despite the apparent ease of the exercises, you still need to start with 20 repetitions, since the muscles in this area are worked out quite quickly.

A fitball will help make your activities more varied; in addition, it will significantly reduce the load on your legs. They are performed as follows.

Crunches . Starting position: lying on your back, legs placed at right angles on the ball, lower back pressed tightly to the floor, hands clasped behind your head.

Tightening the abdominal muscles, we raise our head and chest, while raising our chin. We start with 15 repetitions.

Oblique crunches . IP: the lower back is tightly pressed to the fitball, the legs are on the floor at a right angle, the hands clenched into fists are pressed to the collarbone area.

Tightening the abdominal muscles, we reach with our hand towards the opposite knee, trying to achieve the maximum range of motion. One complex consists of four swings with each hand. It is necessary to do at least three repetitions of the complex with a break of a couple of minutes.

Making the waist “aspen”

Exercise 1. You should start with bending, of course.

IP: feet shoulder-width apart, hands clasped at the back of the head.

Without lifting your feet from the floor, alternately bend to the right and left. 1 approach - at least 15 bends in each direction. The second approach is done with the legs slightly closed at the knees. The number of bends can be gradually increased.

Exercise 2. Raising the pelvis

IP: lying on the floor, we raise our legs, forming a right angle with the body. Hands along the body, palms down.

Slowly raise the pelvis maximum height, after which we return to the starting position. You can make the exercise more difficult without completely lowering your pelvis. We perform 2 sets of 10 lifts. If this is too much load, then you can start with 5.

Exercise 3

Very effective exercise for the waist and sides is the well-known “Mill”, but we modify it a little.

I.P.: feet shoulder-width apart, hands in a “lock” at the back of the head.

Bend forward, reaching your elbow towards the opposite knee. We perform 25 bends in each direction. We try to reach as far as possible without bending our legs.

Exercise 4

Lifting the body. In this way, we maximally load and pump up the abdominal muscles.

IP: lying on the floor, legs bent at the knees, lower back pressed tightly to the floor, hands in the “lock” at the back of the head, chin “looking” up.

Exhaling, we lift the chest off the floor, tensing the abs as much as possible, and while inhaling we return to the starting position. We gradually increase the number of lifts in an approach to 35, after which you can increase the number of approaches. If you don't put your head on the floor, you can increase the load significantly.

Exercise 5

Leg bends. This exercise will help remove the sides at the waist quickly enough.

IP: lying on your back, arms along the body, legs raised and bent at the knees.

Lying on the floor, we alternately tilt our bent legs to the right and left, trying to reach the floor as much as possible. The minimum number of repetitions is 15.

When starting training, it is very important to understand that the main thing is not to give your best at once, but to perform regularly, even if not too many exercises. Training should be done at least every other day, and then it will become vital for you.

All women dream of having perfect figure, and especially a thin waist. This can be done with the help of diet and exercises that are aimed at burning fat deposits in the sides and abdomen.

Diet for a wasp waist

For each woman, the diet is selected individually, since age, height, and weight are taken into account. But even in this case, since simple carbohydrates are quickly digested and turn into fat, reduce their consumption to a minimum.

What foods contain simple carbohydrates? Their source is all confectionery products, for example, chocolate, pastries, cakes. Many simple carbohydrates are found in pasta, baked goods, soda and sugar. If you don't follow a diet, extra body fat will not disappear from the sides and abdomen and they will turn into muscles, and the waist will not become thin. Therefore, in order to get a beautiful thin waist, you must also follow the exercises.

Effective exercises for a thin waist

Waist exercises give firmness and elasticity to the skin in this area, and therefore maximum impact on this area is necessary. Before you start, you need to warm up your body for 5 minutes by squatting, running, or dancing.

1. Hoop

To reduce your waist size, use a hoop or hula hoop. He is considered one of effective methods. It was used at the beginning of the last century. Right choice The hoop will help reduce your waist. You can choose a metal or massage hoop. Remember that the stomach should always be under tension when twisting. It should spin for at least 1.5 hours with 2 breaks, which are no more than 2 - 3 minutes. By diligently doing such training, you can acquire a thin waist and lose weight. overweight. According to fitness trainers, if you spin a hula hoop correctly, you will burn more than 300 kcal in an hour.

Watch this exercise in this video.

A good and most popular exercise for the abdominal muscles, in addition to crunches, is the plank. But many people do it the wrong way. To engage the abs, you need to squeeze your buttocks and hold your body straight. When your buttocks contract, it tightens the back of your thighs, which in turn engages your abdominal muscles to a greater extent. Try to make sure that your hips do not drop, because when they drop, the abs will not tense and thus you will not achieve your goal.

1. Side plank

This exercise targets the lateral internal extrinsic abdominal muscles. It does not create a rough look, but rather strengthens and shapes the oblique muscles.

Watch the video below to see how the plank is performed.

Accept the plank position and improve it. There are many exercises with rolling on a fitball. The main workout begins with placing your hands and elbows on a fitball. While maintaining the plank position, roll the ball slightly forward. Back and forth movements done with balance and control are great for the abs because they work the lower back and obliques well.

With the help of such lifts, the transverse muscles are activated. It is important to do this exercise correctly. By performing it, the tendons and hips are stretched. Assume an inverted L position: Lie on your back and raise your legs so that your feet are in line with your hips. From this position, lift your hips off the floor and reach your feet toward the ceiling. While performing this exercise, you need to make sure that your legs do not swing or bend at the knees.

This exercise looks strange, but it forces the transverse muscles to work. For correct execution get on all fours and exhale completely. From this position, pull your stomach in and hold for 10 seconds. Repeat the movement several times, but try to do it in such a way that you do not get out of breath and maintain a neutral position of your neck and back.

1. "Vacuum"

For a thin waist and flat stomach, this exercise is a good solution. The main feature is that through deep breathing, getting to the transverse abdominis muscle, it is responsible for a thin waist and flat stomach. Watch this video for details:

By doing this exercise, you will get a belly fat burn and a cardio workout. By alternating between raising your knees and twisting your body, you create an impulse that makes your heart beat faster. Involving the lower and top parts body, you use all the muscles in the abdominal area. These bicycle crunches cause your abdominal muscles to burn more than other ab workouts.

Without stress on the hips, no waist exercise will be perfect. Glut bridge and hip loads are directed to the muscles of the buttocks and lower back. By doing these exercises, strengthen your muscles and shape your buttocks. This in a great way develop oblique muscles and make the waist appear thin.

At fat burning Jumping with legs spread is very effective. Ski twists can be used instead of regular ones. When doing twists, you jump in the usual way, but keep your feet together and instead of raising your arms above your head, you rotate your hips. So, you jump, turn left, then right and straight ahead. An exercise aimed at rotating the abdominal function also burns calories.

A great way to achieve a sleek waist is to jump rope, because thanks to it, material metabolism is enhanced and the abs are tightened, which is very effective. When doing this exercise, complicate the movements, engage your abdominal muscles, that is, while you jump, turn left and right. Get used to this movement. After a few days, try training with high intensity and pauses:

• jump on the jump rope for 40 seconds and as quickly as possible;
• Rest for 15 seconds;
• Repeat 5 times, rest for a minute and start again.

With this method you will burn a lot of calories and after the exercise you will gain a fat burning effect.

1. "Swimming"

Regular repetition of this set of exercises will make your waist attractive and thin. So, lie on your stomach and press your thighs to the floor. Place your feet shoulder-width apart and extend your arms in front of you. Raise your outstretched arms and chest at the same time from the floor and bend your arms towards your body, pull your elbows and bring your shoulder blades together as if you were swimming like a leopard. After returning to the starting position, repeat the exercise again.

You can watch various exercises to get a thin waist in this video: