Looking great is the desire of all ladies, so in this article we have collected simple and effective ways to maintain a thin waist using simple and affordable exercises and proper nutrition.
Start working on yourself without wasting a minute, and we will be happy to help you with this.
How to make a thin waist at home and get a flat stomach?
The following factors can be distinguished that affect the size of the waist, these are:
- Fat on the sides
- The volume of the muscles of the back, abdomen
- The amount of hormones, especially estrogen in the body
- The proportions that nature has awarded you
So how to make a thin waist at home quickly and efficiently? Take advantage of the complex offered by us, consisting of simple physical exercises and proper nutrition. You can already learn more about the ways to make the belt area a little later, but first, the main secrets that will help you start the path of improving yourself:
- Drinking cool water will help speed up your metabolism and increase the rate of fat burning.
- Have a full breakfast - this is a must. In the morning, all metabolic processes of the body are started, you wake up and are ready to start burning fat in the morning.
- If you think that by simply starting to pump the abs, you will get the expected effect - alas, the body is losing weight not where we want it.
Correct diet
The first step you should take is to count all the calories you consume day in and day out. This action is important for reducing the volume of the body, and especially the waist.
Here is a list of foods that come in handy for weight loss:
- Olive oil and avocado. The latter is the supplier fatty acids... They do not allow fat to accumulate in problem areas.
- Pine nuts, their oil speeds up metabolism, improves the release of hormones that can suppress appetite.
- We must not forget about fruits: raspberries, grapefruit, pineapple. It is they who have fat burning properties that know how to make a thin waist at home. Many reviews have already been written about their positive effect on the body.
- Fish oil, with its help, you can reduce the level of body fat, stimulation of lipid oxidation is not excluded.
- Oatmeal, a must-have product for those who have a desire to change their figure. It contains fiber, complex carbohydrates that lower cholesterol levels and save you from obesity. In this way, you can increase testosterone levels, force the body to burn fat, and begin to build muscle mass.
Tip: try not to overeat, you should eat 4-5 small portions a day, and have dinner 3 hours before bedtime.
Slim body exercises
Another rather important part of the plan for how to make a thin waist at home is exercise. It is with their help that you can get rid of the hated sides, tighten your stomach, straighten your posture, and the result is on your face - a slender wasp waist and no gyms, money and problems, just half an hour of work every day at home at any convenient time. The first results will be noticeable after three to four weeks of training.
The first step is the hoop. Many do not believe that he can help, but this is completely wrong. It is with him that you can work for a long time and affect the problem area, in which there are extra folds and centimeters. Wielding a light hoop that can be easily held in the hand and on the body, proportions are formed due to constant, intense work of the hips. If it is not difficult for you to start your classes with a weighted version, which is equipped with massage inserts, the effect will be extended to the whole body in a complex manner. In doing so, you can improve blood circulation, increase muscle tone, and the skin itself will become more elastic.
The second step is the jump rope. Starting to practice on it, you perform jumps, the muscles are in tension, the metabolism is accelerated. As a result of constant training, you lose weight, at the same time, your waist becomes much smaller. The lesson should be carried out approximately according to the following routine: work very quickly and intensively for 45 seconds, 15 seconds of rest, 45 seconds of moderate jumps, again 15 seconds of rest, 45 seconds in slow motion and 15 seconds of rest. This is just one circle, do several approaches.
Tip: in search of an answer to the question of how to make a thin waist at home, look at different pictures, with their help you will understand whether you are doing all the exercises correctly.
The third step is an exercise to strengthen your oblique abdominal muscles. The formation of a beautiful waist in a woman depends entirely on the implementation of each step, not excluding this. To begin with, lie on your back, hands palms down, legs bent and slightly raised. Begin to turn your legs in turn in different directions, your knees should touch the floor. Do it 20 times in both directions.
The fourth step is the plank. With its help, deep muscles are strengthened much more strongly, a press is gradually created. The whole body is tense. Lean exclusively on your socks, palms, stretch horizontally along a string. To begin with, try to be in one position for about a minute, each time you can increase the time, while taking into account only your strength. Do 3 to 4 hikes. Find photos on the topic “how to make a thin waist at home”, and, having familiarized yourself with them in detail, check the correctness of the exercise.
The fifth step is the pump. It is this exercise that will help you quickly make your waist narrower. It should also be done after childbirth, it will remove excess centimeters. By acting on the transverse abdominal muscle, the pump supports all internal organs and acts as a natural corset. For correct execution, you need to lean forward a little and at the same time rest your palms on your knees. Inhale, and sharply exhale all the air that was in the lungs, hold your breath. Draw in your stomach all the way to the spine as far as you can. Hold your breath for 15 seconds, start increasing the time with each workout.
Tip: if you are interested in how to make a thin waist at home, you can watch a Japanese technique in video tutorials that will help you cope with problem areas in the abdomen and waist.
The sixth step is floor exercises. Lie on the floor and do a small complex. Stretch to the sides, while the back should remain straight, the legs bent, one arm behind the head and one shoulder lifted off the floor, the opposite arm begins to reach the heel. Change sides one at a time. Straighten your legs further, bent arms lie on the floor, the head turns in one direction, the feet in the opposite direction, while the body is motionless. Now you need to do the same, but cross your legs, alternately performing turns. And the last: the legs are bent again, start lowering your knees to one side, your head to the opposite, and vice versa, try to lower them as low as possible.
Now you know some secrets on how to make a thin waist at home and faster. But still, resist the temptation. These are different kinds of diets, although they all promise quick results, in the future you will come back to haunt with double strength. Better eat more natural products, go in for swimming, learn the technique of breathing exercises. Thus, you can get the thin waist that you have dreamed of for so long.
You should not stop after reaching your goal, continue to eat and exercise properly, it will never be superfluous, because unwanted centimeters can always return. At the same time, in the pursuit of perfection, do not lose yourself, but just heed our advice and watch how to make a thin waist at home in this useful video:
Fast food and late night snacks aren't the only enemies thin waist... Incorrect exercises also prevent us from making it like this! We present you 5 mistakes on the way to a wasp waist and a beautiful belly.
Thin waist - a matter of technology and proper nutrition
For a start, a little anatomy: the girth of the middle part of the body largely depends on the hormonal characteristics of the body. For example, those ladies who have a lot of female sex hormones (especially estradiol) in their blood can boast of a thin waist. And those who lack these substances in the body are not among such lucky ones.
The first mistake: craving for low-calorie diets
Some, in an effort to make their waist thin, follow diets that allow them to consume less than 1200 kcal per day. This is pointless, experts say. "Yes, you will lose weight on a low-calorie diet, but only at the expense of muscle, and not fat, which will remain flabby swaying on your sides."warns Sasha Brown, Hollywood fitness model and personal trainer at Studio City Fitness Gym in Los Angeles. In addition, low-calorie diets slow down the metabolism, and when they are completed, the weight usually returns with "friends."
What to do? Adjust the power supply. "It is important not only to balance the diet, but also to monitor the portions: a distended stomach will definitely not make your waist thin"- Sasha Brown warns. It is not necessary to have scales or measuring cups on hand, you can use your palms to determine the correct portion size. “Your lunch might look something like this: vegetables should be as large as your two fists, animal protein as your palm, excluding 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 will not 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 sticky cereals (oats, semolina) - these foods can provoke bloating, which will also increase the waist circumference.
Second mistake: prolonged cardio workouts
Getting 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 (jogging, aerobics, brisk walking or exercising on an elliptical trainer), lasting more than 50 minutes, will not rid your sides of the fat layer, but muscle mass can be destroyed. And without it, it is impossible to achieve elastic forms and rapid metabolism!
What to do? "In order to keep the muscles and make the waist thin, 25-40 minutes of effective cardio exercise several times a week is enough."- explains Sasha Brown. The easiest way is to divide your aerobic workout into 5-minute sections, adding lunges, squats, and jumping exercises in between. Such activities stimulate active fat burning. Start exercising twice a week and work out to three or four. If you can exercise before breakfast, you will see results much faster.
You don't have to spend hours in the gym for a slimmer waist
The third mistake: wrong exercises
These include, for example, side bends with weights. It would seem that what could be more effective: after all, from these movements we feel tension in one or the other side? In fact, such exercises only increase the girth of the waist. "Bends to the sides develop the oblique abdominal muscles, and instead of beautiful curves, you will get absolutely smooth, rough lines", - Sasha Brown warns.
What to do? Give up these exercises in favor of yoga. “It has a lot of strength asanas and dynamic complexes that stimulate metabolism and have a beneficial effect on work. internal organs», - says Natalia Minina, yoga therapist at the MICOMed Oriental Medicine Clinic. Experts advise to base the practice on those poses where you have to twist the body. "These asanas stretch the lateral muscles, making the waist thinner and improving blood circulation," - explains Suvani Stepanek, professor of yoga at City College of San Francisco. In order for the muscle volume to begin to decrease, forming beautiful curves, in each position you need to linger for at least 30 seconds and perform the complexes at least twice a week.
The fourth mistake: daily abdominal exercises
"Abdominal exercises are not fat burning", - explains Sasha Brown. Twisting is the same strength exercise as 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 exercise.
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 the plank. This exercise does not build muscle, but tightens the abdomen. Start with 15 seconds and gradually work up to 1 minute. Do the bar every other day for 3-4 sets. When the body fat at the waist becomes less, then you can start twisting. Sasha Brown shares her abdominal workout: “Do 15-20 crunches, immediately without rest, go to the leg raises from the prone position, and then do the plank for 1 minute. Relax and repeat 2-3 more laps. "
Fifth mistake: refusing other strength exercises
Many women, in pursuit of a thin waist, avoid training for other muscle groups, focusing only on the abdominals. "Losing weight only in the waist will not work in any way, since fat does not go away locally", - explains Alexandra Burdakova, a physiologist at an Australian clinic. In addition, abdominal exercises are not energy-intensive enough, so most likely there will be no results from such training.
What to do? Work out all muscle groups. "Strength training improves metabolism and accelerates fat burning, even at rest." says the expert. Set aside at least one day of the week to work out your back and shoulder girdle. "Having formed a muscle corset in the upper body, you visually harmonize the figure and reduce the waist", - tells Alexandra Burdakova. Take another day to work your glutes 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 accelerate the breakdown of fats and form graceful lines.
Many girls find gymnastics boring and boring. Many people think that you can do without training.
But actually physical exercise for the waist are of great importance, because only sitting on a diet, you will not be able to get rid of excess volume. What exercises are recommended to be regularly performed for slimness?
Perfect waist
There is no universal method to determine if the waist is normal or not. Different methods give different meanings. Many women who do not have extra pounds and adhere to proper nutrition do not have a wasp waist. It is necessary to figure out which circle should actually be.
You need to take an ordinary measuring tape and measure the circumference of your own waist. If it exceeds 75 cm, then exercise is necessary. This diagnostic method does not depend on growth. If there is an excess of this parameter, then urgent action is needed.
Body proportions depend on body type and heredity. An hourglass is considered the ideal shape. Usually, such women are worried about voluminous hips or buttocks. But against the background of this figure, a thin waist looks very attractive. Women with a pear type with a circle were even less fortunate.
In the first type of women, the waist is thin, and fat is deposited on the bottom and hips. In women of the "apple" type, the fat layer is located in the abdominal region, it is more difficult for this type of girls to deal with overweight on the stomach. The secret of a flat tummy and a narrow, slim waist of 60 cm is very simple: to be thin, you need to eat right. Then you will be able to acquire the figure of your dreams in a short time.
Exercise rules
To have a good weight, you need to fit into a household schedule and exercise every day... They will bring the same good results as training in a special center on an expensive simulator under the supervision of an instructor. For training at home, desire, a little space and an effective set of workouts are useful. Ideally, you need to purchase gymnastic mat and hoop, but this is not the main condition, you can completely do without these items.
Training time
It is necessary to practice at a time of day when it is comfortable. Perfectly in the morning you need to do gymnastics and some stretching exercises... Thus, the body will wake up faster and the muscles will tone up. AND full classes must be carried out in the eveningwhen the body is most prepared for stress. Execution rules:
Effective set of training
Excess weight on a woman's belly appears most often. It is very difficult to get rid of it. This part of the body is the last to lose weight, therefore, in order to normalize your weight, you need to make some effort. Exercises for a thin waist at home are easy to perform, the main thing is to practice constantly.
8 exercises for a perfect waist
How to do:
The following workout for a thin waist:
- The starting position is lying down. The arms are extended along the torso, and the legs are bent at the knees. It is necessary to smoothly pull the bent legs to the chest and lower them back. It is important that the lower back is pressed to the floor during the exercise. If this fails, then you need to put a rolled towel under it.
- The exercise must be performed at least 25 times. The starting position remains always the same, but you need to raise and lower your legs in turn. For each leg, it is necessary to make a complex 12 times.
Wasp Waist Workout:
Exercises for the abdomen and waist:
- It is necessary to take a lying position, arms are located along the body, legs are straightened vertically at a right angle.
- The right hand must be lowered behind the head. Then, sliding your left hand on the mat, pull it down, and your right hand must be pulled up. In this case, the girl should feel that the right side of the body is well stretched, and the left side is contracting.
- In this position, you need to count to 10, then repeat this exercise with the other side. The exercise is performed at least 15 times. If it is difficult to keep the legs upright, then they must be pressed with the knee on the chest.
Four effective exercise to get rid of belly fat:
How to make a wasp waist at home - this question worries many girls. To achieve ideal figure, you need to do the exercises at home.
Seven Exercises Against Hard Places
Three exercises for the wasp waist
This workout is not difficult at all, but it will help you achieve a wasp waist. The exercises are as follows:
- Up down. It is necessary to sit on the sofa with your legs so that there is a small space in the back. Both legs need to be bent at the knees and arms extended forward, while the back needs to be slightly rounded. It is necessary to begin to gently deviate back, when the back touches the surface, you must immediately return to the starting position. If you can't sit down smoothly, then you need to stretch your legs. If this does not help, then you need to lean on your hands a little.
- Lifting the body from a prone position. You need to lie on the couch with your stomach so that your hips are on the couch, and your body hangs over the floor, that is, it seems to "hang" in the air. You need to ask someone to hold your legs so that they do not rise during training. It is best to keep them in the knee area. Hands should be crossed over the chest or behind the head. The shoulder blades need to be brought together, and the shoulders should be expanded. The back should not be round. The torso needs to be lowered down, and the chest to the floor. Now you need to raise your torso to the highest point, while you need to stretch your chin up. At the same time, the back and buttocks are tense. This workout is performed 4 sets of 6 times.
- Seated leg raises. You need to sit on the edge of the sofa. Lower your legs to the floor, but at the same time spread them as wide as possible. Put your hands on the edge of the seat, bend your leg at the knees and pull it to the edge. It is necessary to turn the torso to the side with a bent leg, while you will need to bend slightly towards the upper half of the abdominal press. You need to return to the original position, and perform the same exercise, but in the opposite direction. In total, you need to do 5 approaches, 12 inclinations for each leg.
They make a gross mistake - they connect side bends to their workouts, which is even worse - with weights. In fact, this exercise only expands the waist, increasing the muscle volume of the lateral muscles.
How to make your waist thin
Attention should be paid to exercises that will help give your silhouette a V-shape. And these exercises include various oblique twists. Especially for Cosmo, a certified trainer of the Star Project online fitness school Anna Starodubtseva, a multiple fitness bikini champion, has developed a workout for a thin waist.
Circular number 1
Standing knee to chest - 15 reps per leg
Starting position: Feet shoulder-width apart, arms behind the head, back straight.
As you exhale, bring the knee of your left leg to the elbow of your right hand. Inhale back to the starting position. Repeat the same on the other side.
Standing curl - 15 reps per side
Starting position: Feet shoulder-width apart, hold a dumbbell in our hands, back straight.
On exhalation, twist back as much as possible, trying to bring the dumbbell as far as possible behind your back. At the same time, the feet do not come off the floor, and the hips remain as motionless as possible. Inhale back to the starting position. Do the same on the other side.
Do both exercises in a row without rest. Relax for 45 seconds. Repeat the circle again.
Circular number 2
Pushing legs up - 12 reps
Starting position: Lie on the floor, pressing your lower back tightly to the floor, legs raised up, arms are at your side.
As you exhale, push your legs up, contracting your abdominal muscles. Inhale back to the starting position. As you push your legs up, try to keep them as vertical as possible.
Hand touch opposite leg - 12 reps per side
Starting position: Lie on the floor with your lower back pressed tightly to the floor, legs together, arms spread out to the sides.
As you exhale, try to reach with your hand to the toe of your extended left leg. Inhale back to the starting position. Repeat as many times as necessary and repeat on the other side.
Do two exercises in a row without rest. Relax for 45 seconds. Repeat the circle again.
Circular number 3
Plank Dumbbell Row - 10 reps per side
Starting position: Holding the dumbbells in your hands, stand in a plank - in one straight line. Don't arch your lower back or round your back. You should have one straight line from head to toes. As you exhale, pull your right hand with a dumbbell to your belt. Inhale back to the starting position. Do the same on the other side. When pulling, try to keep the body as flat as possible. Keep your abs tight and your knees tense.
Cycling - 15 reps per side
Starting position: Lie on the floor. The loin is firmly pressed to the floor. Legs form an angle with the floor. Hands behind your head. The head is raised above the floor. The chin looks up.
As you exhale, bend your right leg and try to touch your left elbow to your right knee. Inhale back to the starting position. Do the same on the other side.
Whether you have a thin waist or not, this is largely due to heredity and body type. For example, making the waist thin is much more difficult than for asthenics.
The task becomes even 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 middle part of the body is also affected by the hormonal background: a large amount of female sex hormones (in particular estradiol) in the blood makes the figure more feminine, and the waist slim. And their lack often leads to the opposite effect.
How to exercise to slim your waist
I will say right away: due to strength exercises alone (for example, for) it will not work to make the waist thin. “We also need cardio loads that will melt the fat layer and remove excess volume in the abdomen,” explains Marina Abramova, manager of group programs at the TERRASPORT Copernicus fitness club.
Ideally, you can combine strength and cardio into one workout. “Not only warms up the muscles well, but also significantly increases the heart rate. Therefore, such activities burn more calories, ”says Marina Abramova.
It is best to mold a thin waist with exercises that involve the oblique muscles of the press and stabilizers of the core, which will have a positive effect on the relief of the abdomen. But tilting to the side should be avoided: from this, the waist can be in volume .
Our one will help to make the waist thin, combining three power blocks and two cardio exercises. Do each of them for a minute, rest for another minute, and immediately move on to the next movement. “Advanced fitness professionals need to reduce their 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 slim down your waist, exercise at least four times a week. Before performing the complex, be sure, and then do a little stretch. “The first will save you from injury, and the second - from muscle pain,” recalls 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 twists
Starting position.Stand in a plank based on your palms and toes , place the brushes under the shoulders. Tighten your abs and do not bend in your lower back.
How to do it.“Step” to the right, first with your right hand, then with your right foot. Following them, step over there with your left hand and foot. Return to the starting position and repeat the maneuver to the left, (stepping from one edge of the mat to the opposite).
Crease crunches
Starting position.Stand straight, put your feet together, hands on your belt.
How to do it. Keeping your back straight, jump to the left from foot to foot while raising your arms up. Return with a jump to the starting position.
Power block // "Scissors"
Starting 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 above the mat, extend left hand and stretch it to your right knee. Repeat the exercise on the other side.
How to make it harder for a thin waist
Starting position.Sit, rest your hands on the mat just behind the pelvis, bend your legs, feet on the floor.
How to do it. Round the lower back slightly. Resting your hands on the mat, tilt the body back at an angle of 45% to the floor. At the same time, extend your right leg forward to parallel with the floor. Return to the starting position and, again deflecting the body, extend your left leg forward.
How to complicate. While tilting the body back, extend both legs above the floor.
