Exercises for a thin waist at home. How to make your waist thin and remove belly fat at home How to get a thin waist

The generally accepted canons of female beauty are still subject to the parameters of 90-60-90, but this is our way of breaking the rules!

And if we remember the owners of the largest breasts and the biggest butt with enviable regularity, then it’s time to talk about those who can boast of a real wasp waist.

The top 10 girls with the thinnest waists in the world rightfully belong to the unrivaled Betty Brosmer. Today, the owner of the most beautiful female figure of the 40s and 50s is already 82 years old, but fans don’t care much about this! But what really worries them is Betty’s unique parameters, “enclosed” in 96-45-91.

It turns out that Betty began her career at the age of 13, and even then her every appearance at a beauty contest (and she won them more than 50 times!) or on the cover of a magazine caused irrepressible puppy delight! The male half of humanity did not want to let the beauty out of sight for a long time, which is why Betty every now and then became the owner of titles like “Miss Figure” or even “Miss Television”. By the way, she was the first in history who managed to obtain the rights to all her photos and receive a percentage of their publication. But most importantly, Betty Brosmer created the image of a playful girl who gave life to the pin-up movement, and prepared viewers for the future stardom of Marilyn Monroe!

27-year-old Aleira Avendano often hears “the silicone misunderstanding of Venezuela” or “wasp woman” addressed to her, and it is not by chance that such nicknames were attached to the girl. It is known that she is 19 years old and wears a corset 23 hours a day. Over the course of 7 years, Aleira managed to narrow her waist to 50 cm, simultaneously increasing her hip volume to 115 cm and chest volume to 97 cm.

Doctors scare the girl with the imminent deformation of her internal organs because of such a strange hobby, but these words had exactly the opposite effect on Aleira - today she does not take off her corset even at night, but only if she takes a shower.

The name Valeria Lukyanova has long been associated exclusively with the animated Barbie doll. It is known that the similarity with the famous toy brought the girl not only painstaking work on herself, but also the help of plastic surgeons. But, be that as it may, today Valeria’s waist is 47 cm, and does not increase solely thanks to special nutrition and a belt that tightens her waist to 43 cm and does not allow her to eat an extra piece, even if she really wants it!

Any day now, the “queen of burlesque” will celebrate her 45th birthday, but the reflection in the mirror stubbornly proves to her that she looks better now than even at 20! So, with a height of 160 cm and a weight of about 52 kg, Dita von Teese’s waist stopped at 56 cm, and in a corset – 42 cm.

The ex-wife of rock musician Marilyn Manson claims that she has such parameters thanks to physical exercise and healthy eating - she rarely drinks, never eats starchy foods, and starts every morning with a vegetable smoothie of spinach, cilantro and parsley. By the way, Dita has been wearing a corset since she was 18 years old.

Fame fell on 26-year-old Anne Ward's head as soon as she crossed the threshold of Tyra Banks' America's Next Top Model show. It turns out that with a height of 188 cm, a chest volume of 84 cm and a hip volume of 90 cm, her 59 cm waist seemed like one that could easily be wrapped around with your hands. In general, then the girl conquered not only the main presenter, but also all the jury members. And then - off we go: 5 best photo shoots in a row, a Roberto Cavalli show and a contract with IMG Models!

The figure of the Romanian model Ioana Spangenberg is called “hourglass” behind her eyes, and do you know why? Yes, because with a height of 167 cm and a weight of 38 kg, the girl’s waist stopped at 50 cm. And plastic surgery has nothing to do with it! As Ioana herself says, she has long dreamed of getting better, eats a lot of sweets and does not deny herself unhealthy delicacies, like chips and kebabs, but to no avail. By the way, at the age of 13, the girl’s waist was no more than 38 cm, and her friends often amused themselves by simply picking her up with their hands!

Ethel Granger is known all over the world as the owner of the thinnest waist of the 20th century - 33cm! But it’s too early to rejoice or admire... It turns out that from the original 58 cm, the girl “tightened up” in the name of love, or rather, her husband William Granger was obsessed with the idea of ​​having a wife with a wasp waist at hand, and Ethel fulfilled his wish! By the way, to please her lover, she did not take off her corset throughout her life, got into the Guinness Book of Records, and then also became famous for having a piercing on her face.

We all guess that wasp waist– this is often the result of the work of plastic surgeons or abuse of one’s own health. The German woman was no exception, whose figure parameters are striking and at the same time frightening. It is known that today the girl’s waist has reached 40 cm from the original 64 cm, and this is not the limit. Michelle has literally become intimate with the corset; for several years now she has not taken it off, day or night. But the worst thing is that due to the fact that the girl’s back and stomach muscles are atrophied, she can hardly get out of bed, and she has to eat very small portions 10 times a day! Do you think this stops Michelle?

This year, American Katie Jung will celebrate her 80th birthday, but you won’t believe it – this beauty still holds the world record for having the world’s thinnest waist in a living person. The desire to get a unique figure came to the girl after her passion for Victorian fashion. At the age of 38, Katie began wearing slimming belts and corsets, changing her waist circumference from 66 cm to 53 cm without a corset and 38.1 with a corset. Want to be even more shocked? Then imagine that Katie's waist is about the same as...a mayonnaise jar!

Birmingham resident and burlesque show dancer Nerina Orton is the holder of the well-deserved title of “Britain’s narrowest waist,” but she has long identified the main goal of her life as being to break Katie Young’s record! And it seems that everything is moving towards that... It is known that Nerina began wearing a corset at the age of 14, and will never take it off. Her waist circumference today has reached 40 cm in a corset and 56 cm without it. Nerina doesn’t care why she constantly feels the movement of her intestines, which is trying to take a natural position, because all her strength is devoted to victory. Well, shall we wait?

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 group programs fitness club "TERRASPORT Copernicus".

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.

Best sculpted thin waist exercises that involve the oblique abdominal muscles and core stabilizers will have a positive effect on the abdominal contour. But bending to the side should be avoided: this can cause your waist to become larger. .

Ours, which combines 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 some stretching afterward. “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 right first right hand, then with your right foot. Following them, step there with your left hand and foot. Return to initial 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. Raise your shoulder blades off the mat, stretch left hand and stretch 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.

Over time, many representatives of the fair sex experience changes in their appearance, and especially in their silhouette. This is due not only to age, but also to motherhood. Most women have to say goodbye to their waistline after giving birth. To get your hourglass figure back, you don't have to find time in your schedule to visit. gym. There are many exercises that can be done at home.

During pregnancy, the fascia increases in volume and becomes much stronger. This is due to the fact that it performs the function of supporting the abdomen. After childbirth, as a rule, the fascia does not acquire its previous shape, that is, it remains thickened. This is the reason why we can simultaneously get rid of excess weight, and it is very difficult to return the waist to its previous girth.

In order not to experience discomfort from your belly falling forward, and to finally forget about the problem of “bunny ears,” it is recommended to master a fairly simple set of exercises compiled by a professional fitness trainer. This training is ideal for women suffering from constant bloating and weight gain in the waist area. Only by returning to myself toned stomach, you can regain your self-confidence.

Why does fat deposits accumulate in the waist area?

The reasons for weight gain vary. They are primarily caused by severe stress, hormonal imbalance, frequent snacking in an attempt to “eat up” experiences, and leading a predominantly sedentary lifestyle. Even when doing fitness, many people focus their attention on the buttocks, legs and other parts of the body, but do not focus on the waist.

All of these factors, of course, play a significant role in the appearance of fat deposits in the abdomen, sides, and back. There is also a physiological feature of a person associated with gravity and the effect it has on the spine and connective tissues. Its role in the process of “increasing” the waist area is quite significant.

The weight of the upper body, combined with gravity, causes the existing space between the hip bones and ribs to begin to shrink, causing the waistline to become shorter and less defined. This process negatively affects internal organs, muscles, fat, and skin.

They begin to literally stick out in different directions, which does not have the best effect on both the appearance and the sensations of making a person feel much fatter than he actually is. This does not pass without a trace, but negatively affects the digestive system, metabolism, blood circulation and oxygen saturation of the blood, the condition and function of internal organs. The result of all this is problems such as bloating and excess weight.

Availability free space in the abdominal area leads to stabilization of blood circulation, helps to normalize digestion. The result of this is that the waist takes on a more pronounced outline, and the “belly” ceases to stand out forward. In addition, a person begins to feel a surge of energy and feel more comfortable both physically and mentally.

In everyday life, unfortunately, only a few people think about how the sedentary lifestyle that most modern people lead has a negative impact not only on weight, but also on the waistline. No less important is the presence of some stiffness and tension, which is reflected even in the gait.

The gait of constantly worried people is devoid of any grace and elegance. This cannot affect the condition of the fascia. Light and weightless steps, on the contrary, force connective tissues to constantly work. Without much effort, a person with an “elegant” gait manages to maintain muscle tone, which allows him to quickly get rid of toxins, stress, and nervous tension.

The average person takes about 5,900 steps every day. If you put more energy into each, moving correctly, then the tissues and organs will begin to receive more oxygen, and the waist will become much thinner.

What is the effect of fascia on waist size?

Fascia is a kind of thin connective tissue located directly under the skin, enveloping each individual muscle, “holding” organs and tissues in place, giving the body its shape. Every housewife sees a similar thin fibrous layer on a chicken breast when she cooks white meat.

Healthy fascia has the appearance of a transparent film. Against the background of an unstable emotional background, stress, incorrect posture, inactive lifestyle, injuries, it thickens, becomes much shorter and tighter. Restrictions that appear in movement provoke the entry of a large amount of toxins into the fascia, accumulating in peculiar pockets at the waist. This process is reversible.

The pliability of the fascia allows this “shell” to return to its previous shape. It is enough to lead an active lifestyle, perform exercises and workouts that allow you to remove toxins accumulated in the waist area to give your silhouette an attractive look.

What should those who have never had a pronounced waist do?

Literally every person has a waist, regardless of gender and age. The difference lies in girth, due to genetic predisposition and body structure. Some people naturally have a thin waist, while others, on the contrary, initially have a wider waist. It is simply impossible to correct this physiological feature. This also applies to creating a figure with ideal proportions.

Exercises to reduce waist size allow you to achieve the most optimal result, that is, exactly the starting point that every woman is endowed with by nature, as well as maintain the abdominal muscles in tone, which is certainly a decoration for the silhouette. Exercises with a foam roller are especially effective.

This Sports Equipment for myofascial release - a moderate and gentle stretch that has a strong impact on body tissue. Exercises with a foam roller help increase circulation in joints and tissues, eliminate stress, and help you relax. The impact of the roller is comparable only to a deep massage. It “breaks up” stagnant toxins, even works through scar tissue, giving the muscle structure greater elegance.

Thanks to the roller, the main and hard-to-reach muscles are included in the work, which is impossible to achieve when performing most exercises both in cardio training and in gymnastics. Training with a roller ideally combines your favorite and well-known exercises. You can study at any suitable time, without any restrictions in choosing a place.

A set of exercises for a thin waist

It consists of three blocks, each of which has its own focus, allowing you to work out one or another muscle group.

Warm-up block

Allows you to open chest, engage the intercostal muscles, stimulate blood circulation in the lungs, feel significant relief in the breathing process. Thanks to such inclinations, you can get rid of the feeling of anxiety and relieve attacks of both allergies and asthma.

Performance:

• standing straight, feet hip-width apart;
• arms are raised up so that they are shoulder-width apart;
• When inhaling, bend to the right, and exhaling, bend to the left.

Perform at least 5 repetitions on each side.

"Mill"

Excellent warms up the lumbar region and spine. Releases the fascia of the torso.

Performance:

• legs are placed at hip level;
• the roller (roller) is placed behind the shoulders, held in the area of ​​​​the bend of the arms at the elbow joint;
• When you inhale, turn the body in the lumbar region in one direction, and when you exhale, turn it in the opposite direction.

The main thing is to ensure that your legs remain motionless at all times. Five turns are made in each direction.

Self-massage block

Allows you to quickly eliminate tension, helps reduce the amount of salt deposits that accumulate in the upper back, relaxes the upper thoracic vertebra, and tones cervical region. Exercise helps improve posture and gives you peace of mind.

Performance:

• lying on the floor, place a roller under your back somewhere in the bust area, resting completely on the roller;
• hands are placed behind the head, clasped together, providing support;
• using your legs, you push off the floor to move forward;
• while inhaling, move upward, while massaging the shoulder blades and upper back;
• simultaneously with exhalation, they lower down, rolling back approximately to the area of ​​​​the lower part of the thigh muscles.

You can't go too low. This will place unnecessary stress on the vertebrae and discs.

Helps reduce lateral tension and compression while stimulating lymphatic drainage.

Performance:

• lie on the roller perpendicular to the torso, slightly turned by the right hips and armpits to the upper back;
• legs are bent at a right angle, feet are firmly on the floor;
• roll along the roller first 10 centimeters down towards the waist area, and then return to the starting position, helping with their feet;
• the body is turned into left side, do a similar rolling.

Do at least 8 times on the left and right sides.

Using the diaphragm allows you to increase the volume of oxygen consumed, which accelerates the fat burning process, increases the metabolic rate, and slows down aging. The exercise relieves the feeling of heaviness in the shoulders, relieves painful sensations from the cervical region.

Performance:

• lie on a cushion, placing it below the shoulder blades in the area where the bust line passes, clasping your hands behind your head;
• with an inhalation, the chest is bent forward, while lowering the head back, without releasing the arms, stretching the neck to get rid of any tension;
• with exhalation, the back is raised up, due to which they get rid of excess carbon dioxide, the place of which is taken by oxygen.

Performing this exercise allows you to get rid of tension and discomfort in the intestines and align the muscles in the abdomen.

Do from 8 to 10 repetitions.

To internal organs and diaphragm

Thanks to the implementation of turns, toxins are removed from the body, and the space between the ribs and hip joints increases.

Performance:

Similar to the previous one, but the knee joints are inclined towards the floor, which allows you to warm up the muscles in the abdominal area and helps stretch the waist.

Do at least 3 approaches on each side.

“Snow Angel” - shoulder massage

Stimulates oxygen saturation of the blood, helps to work out the neck, shoulder, pectoral muscles, spine. Very useful for posture.

Performance:

• the roller is placed parallel to the spine so that it is between the head and the tailbone;
• hands, back side up, spread the sides, straightening and opening the chest;
• make movements similar to those performed when creating the silhouette of an angel in the snow, which allows you to massage your shoulder blades while moving your arms up.

Make a “snow angel” 8-10 times.

Block to change, lengthen, strengthen and tone

For graceful posture

This exercise is also aimed at expanding the space between the ribs and hips and relieves the load on the spinal region.

Performance:

• as you inhale, stretch both arms up, and as you exhale, round your back and pull your chin to your chest, while simultaneously drawing in your stomach, touching the roller with your fingertips so as not to lose balance;
• then, take another breath, roll the roller in the opposite direction from you, starting the movement from the very tips of your fingers to shoulder girdle, stopping to stretch when you feel the lengthening of the waist with the vertebra, shoulders with the neck;
• exhaling, return back to a position with a rounded back, drawing in the stomach.

Repeat the entire action cycle for at least 8 repetitions.

Allows you to stimulate the lymphatic system, increasing the tone of internal organs and major muscle groups. Exercise has a beneficial effect on the fascia of the lower back.

Performance:

• place the roller under the sacrum;
• the upper back with shoulders lie on a gymnastic mat, the waist, on the contrary, is raised;
• the legs are raised towards the ceiling so that they form an almost right angle;
• Hands grasp the free outer edge of the roller;
• The legs are lowered with inhalation until a deflection is felt in the lumbar region;
• by engaging deep muscles abdomen, exhaling, legs raise again.

The main thing is to control that the spine does not shift or strain.

Do 8-10 repetitions.

"Swan"

The exercise is aimed at strengthening, lengthening, and toning the neck, shoulders, forearms, buttocks, and upper back. It helps straighten the spine, creating space between the hips and ribs. The stretching effect makes you feel taller and normalizes digestion.

Repetition:

• lie face down on a gymnastic mat, and place a roller under elbow joints, stretching your arms forward, putting your thumbs up;
• socks are pulled away from you;
• the gluteal muscles completely relax;
• at the same time as you inhale, roll the roller towards you using the force of your forearms, while pulling in your stomach and pulling your shoulders back so that tension is felt in your arms and your posture is straightened;
• the abdominal muscles are pulled up as far as possible, helping to lengthen the front of the body and maintain good posture;
• exhaling, without haste, return to the original position.

"Hourglass"

The exercise is aimed at lengthening, compacting and strengthening the lateral muscles, which are necessary to support the spine correct position, reducing the negative impact of pressure with gravity.

Performance:

• lying on your side with your legs extended in front of you;
• the cushion is located under the ankle;
• at the elbow, the hands on which they lie are raised, and the forearm is placed on the mat;
• control that the roller is in a stable position;
• they take in air, raise their free hand, feeling how the entire weight is supported by all the lateral lines of the body, which resist the force of gravity;
• exhaling, the torso is turned towards the floor, the arm is lowered, trying not to lose balance, remaining suspended.

Do both left and right from 8 to 10 repetitions.

Shell

Thanks to the retraction of the abdomen, toxins are released, the body is renewed, which helps make the waist narrower.

Performance:

• the roller is placed below the knees;
• the arms, forming a straight line with the shoulders and wrists, are perpendicular to the floor;
• the shoulder joint is stabilized to be able to move around it so that the body does not move forward or backward;
• the stomach is pulled in, the spine is straightened as much as possible;
• they take air into their lungs and roll the roller towards themselves, rounding the vertebral region so that it forms a shape resembling a shell;
• Exhaling deeply, lift your hips as high as possible, using the roller as a support for your legs, keeping your stomach pulled in, freeing yourself from a large volume of carbon dioxide.
• inhale again and return to the original position.

Make at least 8 “shells”.

The presented complex is not intended to obtain a wasp waist, but allows you to give this area the dimensions inherent in the physiological structure and maintain the muscles and body in good shape.

Based on materials from: goop.com

Video “Thin waist in 7 minutes”

Fast food and late-night snacking are not the only enemies of a thin waist. Improper exercises also prevent us from achieving this! We present to you 5 mistakes on the way to a wasp waist and a beautiful belly.

A thin waist is a matter of technique and proper nutrition

First, a little anatomy: the girth of the midsection largely depends on the hormonal characteristics of the body. For example, those ladies who have a lot of female sex hormones in their blood (especially estradiol) can boast of a thin waist. And those who lack these substances in their bodies are not among such lucky ones.

First mistake: indulging in low-calorie diets

Some, trying to make their waist thin, follow diets that allow them to consume less than 1200 kcal per day. This makes no sense, experts say. “Yes, you will lose weight on a low-calorie diet, but only through muscle, not fat, which will remain flabby on your sides.”, warns Sasha Brown, Hollywood fitness model and personal trainer sports club "Studio City Fitness Gym" in Los Angeles. In addition, low-calorie diets slow down metabolism, and upon completion, the weight usually returns with “friends”.

What to do? Adjust nutrition. “It is important not only to balance your diet, but also to monitor portions: a stretched stomach will definitely not make your waist thin”, warns Sasha Brown. It is not at all necessary to have scales or measuring cups on hand; you can determine the desired portion size using your palms. “Your lunch might look something like this: the volume of vegetables should be as large as two of your fists, and the volume of animal protein should be as big as your palm, not counting your fingers. Everything else - cereals, legumes, fruits, dairy products, etc. - no more than one fist,” - expert advises. On the way to a thin waist, it won’t hurt to give up not only sweets and fatty foods, but also reduce the amount of fruit. “Despite the abundance of vitamins in them, fruits also have a high glycemic index. And the higher it is, the greater the chance of fat deposition in the middle part of the body,” explains Sasha Brown. It is also worth reducing the consumption of legumes, dairy products, soy and glutinous cereals (oats, semolina) - these products can cause bloating, which will also increase your waist circumference.

Second mistake: long cardio workouts

Get slimmer without aerobic exercise will not work. Just as you won’t be able to make your waist thin by doing these types of activities for a long time: cardio training (running, aerobics, fast walk or exercises on an elliptical trainer) lasting more than 50 minutes will not rid your sides of fat, but muscle mass they can destroy. And without it it is impossible to achieve elastic forms and fast metabolism!

What to do? “In order to maintain muscles and make your waist thin, 25-40 minutes of effective cardio exercise several times a week is enough.”, explains Sasha Brown. The easiest way is to divide aerobic training into sections of 5 minutes, adding lunges, squats and jumping exercises. Such activities stimulate active fat burning. Start exercising twice a week and increase the number of workouts to three or four. If you can do the exercises before breakfast, you will see results much faster.

You don't have to spend hours in the gym to get a slim waist.

Third mistake: incorrect exercises

These include, for example, bending to the sides with weights. It would seem that what could be more effective: after all, from these movements we feel tension in one side or the other? In fact, such exercises only increase your waist circumference. “Bending to the sides develops the oblique muscles of the abdomen, and instead of beautiful curves, you will get absolutely straight, rough lines,” - warns Sasha Brown.

What to do? Avoid these exercises in favor of yoga. "There is a lot in her power asanas and dynamic complexes that stimulate metabolism and have a beneficial effect on the functioning of internal organs,”- says Natalya Minina, yoga therapist at the MICOMed Oriental Medicine Clinic. Experts advise basing your practice on those poses where you have to twist your body. “These asanas stretch lateral muscles, making the waist thinner and improving blood circulation,” explains Suvani Stepanek, yoga professor at City College of San Francisco. In order for muscle volume to begin to decrease, forming beautiful curves, you need to stay in each pose for at least 30 seconds and perform the complexes at least twice a week.

Fourth mistake: daily exercise on the press

“Abs exercises are not fat burning”- explains Sasha Brown. Crunches are the same strength exercise, like squats, and requires muscle recovery: that is, in order to “draw” beautiful cubes on the stomach, the muscles need to rest for at least a day after an intense workout.

In addition, if your muscles are covered with a thick layer of fat, then soon after the first workouts you may notice that your waist circumference is only increasing.

What to do? Strengthen your abdominal muscles by doing planks. This exercise does not build muscle, but tightens the stomach. Start with 15 seconds and gradually increase this time to 1 minute. Do the plank every other day for 3-4 approaches. When the fat layer at the waist becomes smaller, you can start doing crunches. Sasha Brown shares her abdominal workout: “Do 15-20 crunches, immediately move on to leg raises from a lying position without rest, and then do a plank for 1 minute. Rest and repeat 2-3 more rounds.”

Fifth mistake: refusing other strength exercises

Many women, in pursuit of a thin waist, avoid training on other muscle groups, paying attention only abdominals. “There’s no way to lose weight just at the waist, because fat doesn’t go away locally,” explains Alexandra Burdakova, a physiologist at an Australian clinic. In addition, abdominal exercises are not energy-intensive enough, so there will most likely be no results from such training.

What to do? Work all muscle groups. « Power training improve metabolism and accelerate the process of fat burning even at rest,” - says the expert. Set aside at least one day a week to work your back and shoulder girdle. "Having formed muscle corset in the upper part of the body, you will visually harmonize your figure and reduce your waist,” says Alexandra Burdakova. Set aside one more day to work through it gluteal muscles to balance body proportions and create an hourglass silhouette. Do not forget to also take care of your skin so that it does not lose its elasticity and firmness. A contrast shower can tone the skin, and regular massage in the waist area will help speed up the breakdown of fat and form graceful lines.

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:

1. 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.
2. Pear. Girls with such a figure look very feminine, their waist is thin, but their hips and legs are wide and full.
3. Inverted triangle. This type also does not have a pronounced waist; the body at the waist can be wider than the hip line.
4. 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.
5. 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:

1. 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.
2. 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.
3. Jumping rope. They strengthen the back and abdominal muscles, speed up metabolism, and will have a positive effect on the entire figure.
4. Deep squats. The exercise can only be done without weights.

Very good result give Burpee exercises. 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 starts with deep squats, which flows into a plank, then squats again and jumps sharply.

"Vacuum" for slimness

A good help in forming curves and getting rid of the tummy will be the “Vacuum” exercise, sometimes it is called “Pump”, it works on the same principle breathing exercises"Bodyflex", "Oxysize".

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 and even slightly overweight person can gain beautiful waist will not work.

For weight loss, 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 you have a few extra pounds or just want to reduce your belly normal weight body, then it is wiser to switch to proper, fractional nutrition.

Basic principles of proper nutrition:

1. Carbohydrate foods are consumed in the first half of the day until 12 o'clock. After lunch, only proteins, low-fat dairy products, vegetables.
2. It is not recommended to consume fruits after 16:00. You can make them into an afternoon snack.
3. Dinner is as light as possible: chicken, fish, fresh vegetables, low-fat cottage cheese.
4. 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.
5. 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.
6. 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:

1. 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.
2. Special corsets. Smart devices that simply make it impossible to slouch. Exist different types corsets to straighten posture and prevent curvature.
3. Constant control. Particular attention should be paid to posture when working at the computer, writing or reading, and 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 related to 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:

1. Eat fresh vegetables, porridge from unrefined cereals, grain bread and wholemeal flour every day.
2. Take a cleansing course pharmaceutical drugs. For example, “Lactofiltrum”, “Fortrans”, “Lavacol”.
3. Can be cleaned with accessible folk remedies. For example, beets and kefir, salt water with lemon.
4. 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:

1. 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.
2. A-line skirts. The flared hem visually makes top part a more feminine, sophisticated figure that favorably emphasizes the waist.
3. 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.
4. Cropped jackets. Such clothes draw the waist line and emphasize it.
5. High-waisted jeans and flared trousers. They elongate the figure, add grace and sophistication, and emphasize the waistline.
6. 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.
7. 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:

1. 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.
2. 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.
3. 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.
4. 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. Way to beautiful figure need to be laid out correctly!

Video: The most dangerous abdominal exercises