How to make a waist and abs. How to make a thin waist at home? Exercises for a thin waist with a hoop, oxysize, fitball, on a sports disc: description, video

It is difficult to imagine the owners of the fair sex who would not dream of a thin, ideal waist. Body fashion is changing, once curvy figures were in fashion, then thin, model standards became fashionable.

But at any time, the beauty and femininity of the body could be judged by the presence of a waist. Form hourglass will probably never go out of style.

Many people have long heard that people’s ideal body parameters are a circumference size of 90-60-90. But is this so, perhaps, each type of body structure, height, weight corresponds to other parameters of an ideal figure.

In fact, this is quite individual and a waist size of sixty centimeters will be too small for one, and too much for another.

Scientifically, using formulas and calculations, compiled ideal parameters modern girl. You can look at them in the table and decide for yourself how far these calculations are from reality.

Here you can see that waist size grows in direct proportion to weight, so if you are 175 cm tall, you do not need to strive for parameters of 90-60-90. It is not at all necessary to achieve the waist size indicated in the table.

Remember, it is important to be feminine and neat, and not frantically achieve fifty centimeters in volume and look exhausted. It may be physiologically impossible to do this. There are always ways to become slimmer, the main thing is to understand what you need to do and try hard.

How to quickly make your waist thin

Making your waist thinner is quite possible. Be patient, because nothing happens quickly and nothing falls from the sky, especially a thin waist. Unfortunately, subcutaneous fat does not disappear quickly due to an inactive lifestyle and overeating.

After all, it is he who becomes good camouflage our wasp waist. Here is the answer to a popular question - is it possible to quickly make your waist thin?

Subcutaneous fat serves to protect the body from temperature changes, protect internal organs and store energy when hunger strikes. One gram of fat contains nine calories, so you can calculate how much energy you need to burn several kilograms of fat.

Thus, to burn a kilogram of fat, you need to spend 9 thousand calories, considering that one effective cardio workout (for example, running) burns from 500 to 800 calories. This is labor-intensive work that requires a certain amount of effort and time. Everything depends on you.

Let’s say the body has been starving all day, and even gets physical activity, and in the evening accepted an incentive prize in the form of a bun, then in this case you should not expect a positive result.

The fact is that the body does not give up fat during fasting, as it leaves it in reserve for a rainy day.

When food enters a hungry body, especially sugar (flour, sweets), it is immediately deposited as fat in problem areas.

Hunger slows down your metabolism. Therefore, you need to eat several times a day and be sure to eat only the right foods. The sooner you start following all the measures, the faster you will achieve results.

To obtain the required waist circumference, it is necessary to apply a set of certain measures. Let's look at the main principles of how you can make your waist thin.

Exercises for slimness at home

To form a thin waist and a beautiful, toned stomach, it is not at all necessary to go to the gym and spend cash. There are many waist exercises that you can do at home or in your local park. So, how to make your waist thinner and remove your belly? Exercises to help!

You should know that fat is not burned locally, exactly in the desired place, it is burned evenly throughout the body. This means that in order to lose belly fat, you need to work on all muscle groups. Pay special attention to loads that consume the most energy.

These are cardio loads, such loads train the heart muscle by increasing heart rate and blood circulation. These include: running, cycling, jumping rope, special cardio equipment. You can run in the park, you can jump rope at home. There are many options, the main thing is to start.

Burning while lying down

Quite simple to perform, but very effective exercise. Performed with springy movements that will help burn excess fat by large quantity repetitions

Lying on the floor, hands behind your head, chin pointing up, legs bent at the knees. With an exhalation, we lift our shoulder blades off the floor to a height matchbox, inhale, lower it, feeling the work of the rectus abdominis muscle, especially its upper part, leading to a burning sensation in the muscle.

The main thing is to breathe correctly, do not make a throat lock by holding your breath.

The exercise can be performed for 30–60 seconds. If necessary, repeat three approaches. It is important not to overdo it and keep your strength.

The peculiarity of performing the technique of this exercise is that its work involves the deep transverse abdominal muscle, which is located in the inner layer of the abdominal muscles and performs a stabilizing, that is, supporting function. By pulling towards the spine, the muscle will make the stomach flatter.

Lying on your stomach, with your feet resting on the floor, we begin to slowly lift your torso, vertebra by vertebra upward, feeling the work of your abdominal muscles. Hands in front of you or on your shoulders. The main thing is not to jerk. We also descend slowly and gradually.

It is important to breathe correctly. We inhale and as we exhale we begin to rise, at the top we inhale again and as we exhale we lower ourselves, without holding our breath. The number of repetitions is from 20-30 times, until the muscles feel burning, 2-4 approaches, taking into account physical training.

Leg raise

This exercise is aimed at working the rectus abdominis muscle, with a large load directed at its lower part.

This technique will help strengthen the muscle, tighten the lower abdomen, burning fat.

According to the female type, fat is deposited in this area of ​​the abdomen and on the sides. Therefore, the exercise is worth mastering.

Lying on your back, palms under your buttocks to prevent stress on your lower back. The lumbar region is pressed tightly to the floor. We keep our legs straight at the bottom, and as we exhale, we raise both legs to an angle of 90 degrees, and as we inhale, we lower them. We perform 20–30 repetitions in 3–4 approaches.

Side crunches

This exercise is aimed at working the oblique and intercostal abdominal muscles; it will help reduce your waist size. The exercise must be performed with your own weight, since excessive force load can increase the thickness of the muscles, this will only expand the waist. For example, block crunching machines for oblique muscles help gain muscle mass, so avoid heavy weights.

So, lying on your back, legs bent at the knees, feet shoulder-width apart, resting on the floor. Let's start right palm behind your head and lifting your right shoulder blade off the floor, stretch your elbow towards the opposite knee diagonally. 20-30 repetitions on one side, then on the other.

Plank

An excellent exercise that uses absolutely all muscle groups. In particular, both the outer and inner layers of the abdominal muscles are well involved in the work. The exercise is static, that is, it is performed using the holding method. this provision for a certain time.

We place our palms on the floor, at shoulder level, place our legs hip-width apart, lift our knees off the floor and take an even position of the whole body parallel to the floor. It is important that the press gets involved in the work, because its work will not only strengthen the muscles, but also eliminate the load on the spine and prevent sagging of the lower back.

We maintain the position for 30–60 seconds whenever possible.

The usual name is a waist hoop. To outline the waist area and break down body fat, after abdominal training, finish the complex with a hula hoop rotation.

But here you need to be careful, if you have problems with the lumbar region and inflammation of the internal organs, the exercise is prohibited, as it can aggravate the disease. Rotation accelerates blood circulation and increases heart rate, so it can rightfully be considered a fat-burning method of training.

To begin with, 5–10 minutes will be enough, then the time can be increased.

Nutrition for a small waist

As already mentioned, nutrition is one of the main ways to get a waistline. The importance of nutrition accounts for 70–80% of success. Of course, there are factors that prevent you from getting the desired result.

For example, a genetic predisposition to obesity, hormonal imbalance, lack of digestive enzymes that digest fat and carbohydrates. In this case, you will need the help of doctors.

If your body is completely healthy, but excess weight is still present, you are most likely overeating or eating incorrectly.

There is no need to go on diets, as this is a temporary effect, forget about them. Make it a habit to eat right.

The main principles of proper nutrition:

• less carbohydrates, more proteins. Carbohydrates (cereals, fruits, flour, sweets) are necessary to maintain energy in the body for life. Therefore, it is not recommended to include them in the diet in the afternoon, since unspent energy in the form of carbohydrates will turn into fat deposits in the waist and hips. We leave protein for the evening - meat, fish, dairy products and vegetables;
• remove simple carbohydrates. Carbohydrates are simple and complex. For weight loss, it is preferable to choose complex carbohydrates and cereals. These carbohydrates, unlike fast, easily digestible ones (fructose, glucose), do not increase insulin levels, which add excess weight. Therefore, remove them from the diet, and leave cereals and fruits for the first half of the day;
• We don’t go hungry, we eat often. Hunger helps retain fat to keep the body alive. It is his protective function. If you eat frequently, in small portions, then the brain does not receive an SOS signal, and fat is easily processed into energy;
• We don’t overeat. Although you need to eat often, this does not mean that you need to eat half your daily allowance for breakfast. Portions should be small and contain less variety of foods at one time, since it will be very difficult for enzymes to digest all the ingredients. Thus, metabolism may slow down;
• We drink water on an empty stomach and between meals. Water will not only remove protein breakdown products (ammonia) from the body, but will also remove the false feeling of hunger, removing it for a while.

Another way to get a very thin waist

This includes pleasant and useful way– massage of the abdominal area. You can do either self-massage or with the help of a specialist. Massage improves metabolism, improves blood circulation, breaks down fat deposits, tightens and improves skin elasticity.

And also, a massage will help restore strength after completing a set of exercises.

It is advisable to do self-massage on clean skin with the addition of cosmetic oil for massage. Grabbing the fat fold, as if with rolling movements, we stretch the skin up and down. We do not cause pain and bruises.

How to get a thin waist and flat stomach in a week? Let's consider the most effective measures. By adhering to this complex, your waist will noticeably decrease in size in just one week.

1. We start running in the morning on an empty stomach. Energy will be taken from the fat depot immediately, this will lead to fat burning faster;
2. We remove the sweets. We do not pollute the body extra calories, comply proper nutrition;
3. We eat more vegetables and proteins. They have the least calories, and the portions look more impressive, so they are quite filling;
4. We drink flaxseed or olive oil before breakfast. Surprisingly, consuming unsaturated fats leads to weight loss, since their molecular compounds are able to capture free fat from the body and remove it into the body. more, than what arrived.
5. We consume less salt, but do not exclude it. Excessive salt intake retains water and leads to swelling, which adds extra inches to the waist.

How to make your waist thinner: reviews

A set of five effective measures helped me a lot to achieve results. I started running in the morning on an empty stomach, cut out sweets, ate more vegetables with added olive oil. I gained minus 5 centimeters in my waist. The results are visible in just a week!

Inga, 26 years old, Syktyvkar

I really liked the set of exercises at home. Exercise really helps reduce your waist size. I studied every day for 15-20 minutes. First, I jumped rope for 5-10 minutes to warm up the muscles, then crunches, leg raises, planks, side crunches. I performed the complex in three approaches, finishing the workout by spinning a hoop with special massage balls to break up fat for 5-10 minutes. The complex does not take much time, and the effect is obvious - minus five centimeters in the waist in two weeks and minus three kilograms of total weight.

Oksana, 30 years old, Moscow

Conclusion

To achieve your goal of having a thin waist, 15-minute workouts alone are not enough; there must be strong-willed work on yourself every hour, day and night.

Being healthy and beautiful is every girl's dream. By applying all the tips in practice, this will not be difficult to do. Don't forget the main principles:

1. Proper nutrition;
2. Physical exercise;
3. Rest and sleep.

All this together will quickly lead to the final result. It is quite possible to have an ideal waist, the main thing is to just want it and move forward towards your dream.

There are a few more exercises for a thin waist in this video.

How to get a thin waist and flat stomach is a question that excites the minds of many women. It is clear that one dream of a beautiful and fit figure is not enough; you need a whole range of measures to promote weight loss - diets, sports, special exercises for a thin waist and flat stomach, wraps, supplements that stimulate metabolism and burn fat deposits. In this article we will look at everything possible ways weight loss and give some tips useful tips, recipes and exercises on how to make your waist thin, your stomach flat, and your figure graceful and toned.

With regular implementation of the entire set of measures to form a thin waist, the results become visible within a week

How to achieve a thin waist - effective methods

The main tasks that need to be completed if you want to achieve a flat stomach and thin waist:

• lose weight;
• break down fat deposits in problem areas of the body, get rid of cellulite;
• tighten muscles, thereby modeling beautiful body lines.

A few basic rules will help with this on how to make your waist thin and your figure toned:

• proper nutrition and diet;
• physical activity - special exercises for a thin waist, exercise equipment and yoga;
• cocktails, supplements, teas, drugs that stimulate metabolic processes in the body, cleansing, metabolism and fat burning;
• cosmetic procedures - massages, wraps, baths with additives, steam room, enemas.

In particular difficult situations You cannot do without radical measures - medical intervention: liposuction, mesotherapy, rib removal.

Exercises in pictures for a thin waist

Effective exercises for a thin waist

According to established legend, the most famous exercise for a thin waist and flat stomach was invented by A. Schwarzenegger, it is called “vacuum”. Simple, but very effective, the point is that as we inhale, we slowly draw in our stomach and as if we are trying to reach the spine with our navel; as we exhale, we release it, but do not weaken the abdominal muscles. The exercise can be done anywhere and anytime, even while powdering your nose. To get visible results in short term, it is recommended to perform up to 50 approaches per day, 5-10 times. To enhance the effect, you can retract/release your stomach while standing on all fours or sitting on a chair with your back straight.

Exercises for a thin waist, in the photo Mr. perfection performs a vacuum exercise

Exercises for a thin waist at home

By performing a simple set of 6 exercises daily, you will notice the first results of the workout within a week, perform quickly, to rhythmic music:

• We place our legs shoulder-width apart, feet parallel, hands on the back of our heads, and spread our elbows as far apart as possible. As we inhale, we lean forward and try to reach our right knee with our left elbow, while we exhale we straighten up, and repeat – with our right elbow to our left knee. We do 10 repetitions, every day we add the number of inclines, at the end of the week we do at least 30 times.
• Position your feet shoulder-width apart, straight back, palms at chest level, begin energetic turns - 2 to the left, 2 to the right, feet cannot be lifted off the floor, make 20 turns in one direction and the same number in the other.
• We lean forward, without bending our legs, with our left hand we touch the toes of our right foot, right hand up and vice versa. We try to turn the body as much as possible in the direction of the tilt, bending 25 times in each direction.
• We lie on our backs, bend our arms, and place our palms on the floor. We raise our leg, bend it at the knee and try to reach the floor with opposite side, then with the other leg, perform 30 times, alternating legs.
• You will need a chair or sofa, stand sideways and cross your leg. We bend, try to reach the toes, straighten and bend in the other direction, trying to touch the field with our hands, perform the exercise 15 times, then cross the other leg and repeat the bends.
• In order to get a thin waist, you need to work your abdominal muscles. We lie down on the floor, hands behind our heads, legs tucked under the sofa. We begin to lift the torso forward, doing 20-40 twists.

Helpful advice: Home workout You can continue on the health disk and spin the hoop for 10 minutes.

A modern hula hoop with massage pimples and magnets will speed up the process of forming a thin waist

Yoga for a flat stomach and thin waist will help you significantly correct your figure; the video shows a lesson on how to perform the exercises correctly.

The following video presents other effective exercises for a thin waist; video instructions will help you diversify your home exercise routine.

Exercises for a thin waist in the gym

For maximum results in modeling a thin waist, you should add gym classes to your home workouts. Here the instructor will select the necessary set of exercises based on the characteristics of your build, physical fitness and health status.

• elliptical trainers;
• cycling – a stationary bicycle with adjustable loads;
• Roman chair – hyperextension.
• For women, special fitness programs “Flat Belly” are relevant.

To achieve a thin waist in the gym, you should exclude the following types of loads:

• classic squats with weight or belt;
• lateral hyperextension;
• bending to the side with dumbbells in hands.

A set of workouts for a flat stomach and thin waist in the gym should be selected individually

Nutrition and diets for a thin waist, special preparations

The basic rule for losing weight is to burn more calories than you consume. Therefore, an important part of the complex on how to make a thin waist at home is proper nutrition and stimulation of the body to break down fat cells. And if the average person consumes 2000 calories, then for a thin waist and flat stomach this amount should be reduced to 1000-1500 calories.

Tip: 60% of calories from the diet should be consumed before 16 hours, the remaining 40 - before 20 hours.

All diets for a thin waist are built on the same principle: we exclude fatty and starchy foods, remove foods containing carbohydrates and glucose from the diet, build a diet on protein, fiber and fat-burning foods.

Table healthy products for thin waist

Where to look for protein: turkey, chicken breast, veal, beans, cod, pollock, tuna, low-fat salmon, squid, shrimp, low-fat dairy products.

Sources of fiber: bran, soybeans, whole grain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.

Top foods that burn fat, improve metabolic processes and cleanse the body: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, fresh pineapple, red hot pepper.

In the morning, a diet for a flat stomach and thin waist should start with a glass clean water, it is better to brew ½ tsp. cinnamon with boiling water, wait until it cools and stir tsp. honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.

After 20-30 minutes it is useful to have breakfast oatmeal with diluted milk or water with berries. To diversify the menu, you can alternate and eat 2 in the morning of another day. boiled eggs with fresh tomato or cucumber. At the end of breakfast - green tea.

Oatmeal will give you energy for the whole day

Important: All products for a thin waist should be steamed or boiled, for example grilled without oil.

Stimulants for a small waist

Over the years, the body catches on itself overweight, salts, toxins, wastes, which are very difficult to get rid of. It is necessary to give an impetus to the body to begin to act, but before that it is necessary to be examined and receive medical advice.

To cleanse and improve metabolism: low-fat fermented milk with cinnamon, a collection of buckthorn or hay, flaxseed meal coarsely ground, infused with kefir, green and ginger tea, water with honey, apple cider vinegar and cinnamon. To speed up the process, you can take tea for weight loss, for example, based on hibiscus - Redslim, or an Ayurvedic preparation - Zenslim, preparations with herbal supplements - Realex, tea - flight of the swallow. You can buy it at a pharmacy or online store. All products have a relaxing effect on the intestines, so they should be taken with caution so as not to harm your health and not make a nest on the toilet.

Products that stimulate the body's metabolic process help to form a thin waist

Good to know: In stores sports nutrition you can buy drugs - fat burners, the choice is huge, the consultant will tell you the best option for you.

For wraps: best masks for a thin waist they are made on the basis of liquid honey, to which you can add:

• cinnamon;
• steamed ground coffee;
• mustard;
• red hot pepper.

The mask is applied evenly to problem areas and wrapped in cling film. Keep it for 20-30 minutes, you can do housework.

Girls with thin waists who leave their reviews about losing weight say that it is good to make masks from blue clay and seaweed for an elegant and beautiful figure.

Wraps help to get rid of 20-50 mm per procedure

At home, for a thin waist, you should do a pinch massage: apply a little oil, or better yet anti-cellulite cream, and use your fingers to pinch the fat deposits, not to the point of bruising, but noticeably. Baths with salt or magnesium also help to quickly remove extra centimeters and become the owner of a thin waist.

Salon procedures for a thin waist: Charcot shower, hydro- and manual massage, microcurrent, thalasso, mesotherapy - improve lymph flow and blood circulation, trigger liposis, promote elasticity and firmness of the skin.

Of course, you can wear a corset 23 hours a day, which is also very effective for a thin waist and straightens your posture, but for most people this brings physical suffering.

Thin waist, photos before and after a set of measures

We have offered several very effective remedies and procedures that will help you create a thin waist and flat stomach, remove sides and cellulite. All activities should be performed regularly, in combination, this is the only way to achieve visible results.

For centuries ideals female beauty changed dramatically, but clearly expressed wasp waist has always been considered a sign of femininity and sophistication. But if a thin waist is not given by nature, then who said that you can’t achieve it yourself? The success of a thin waist rests on three pillars:

• Nutrition.
• Physical exercise.
• Properly selected clothing that emphasizes the waistline.

How to get a thin waist - proper nutrition

If the eyes are the mirror of the soul, then the stomach is the mirror of nutrition. It is on the stomach that the extra eaten piece of pizza or favorite cake is displayed. This applies to both the quality and quantity of food. There are no special secrets about what you need to eat for a thin waist. We can only mention two basic rules:

• Eat small portions. It’s better to eat even every hour, but a little at a time, than to cram everything into yourself at once. daily norm calories. A distended stomach adds a couple of extra centimeters to the waist.
• Eat as healthy and healthy as possible. Of course, sometimes you want to pamper yourself with something tasty and unhealthy, and sometimes you need to do this. The rest of the time, it is recommended to adhere to the basics of proper nutrition.

How to make a thin waist - sports and exercise

Regular exercise is the second “whale” in the fight for an elegant silhouette and an expressive waist. Moreover, due to underdeveloped abdominal muscles, your stomach may swell after every meal or even after a glass of water, which is why you risk adding a few extra centimeters to your tummy. To avoid this, you need to add to your daily life the following activities:

• Cardio training (running, cycling and other activities that make the heart beat faster). Will help remove excess fat layer from your sides and waist, if present, and will tone your muscles.
• Hula Hup. If you spin the hoop every day for at least 20 minutes, you can see results already at the end of the first week. To avoid getting so bored, classes can easily be combined with watching your favorite TV series, reading a book or listening to music. The downside is the fact that if you give up training, the lost centimeters will just as easily return to their place.
• Plank exercise. This exercise is good because it uses almost all the muscles of the abdominal corset, including the back muscles. It is very simple to perform: rest your feet and elbows on the floor and hold this position as long as you can. At the same time, it is important not to bend in the lower back and not to stick out the fifth point; the entire body from head to toe should be in one straight line. Variations of the plank are also good: the emphasis is not on the elbows, but on outstretched arms, or the side plank, when only one hand is rested on the floor and the body is turned to the side.

How to make a thin waist using clothes

A waist can also be created with the help of the right clothes.
A must-have for those who want to emphasize their waistline is a circle skirt. Thanks to their silhouette, they visually reduce the waist and successfully emphasize the hips. The length and color of such a skirt depends on personal preferences and the overall look.

The fashion for a wasp waist forces girls, whom nature has not endowed with such external data, to create a figure on their own with the help of hard training and diets. Even prohibited anabolic steroids, growth hormone and other unsafe substances are used. Making your hips wider than your shoulders is possible in an acceptable time frame and is absolutely safe for health. The main thing is self-discipline and strict adherence to the training process.

Exercises to increase hip width

Real increase in hip width is only possible through heavy weight training. gym. To start growth processes, you need serious muscle stress, which can be achieved by using exercise machines, barbells and dumbbells.

The width of the hips is formed by the quadriceps muscle - one of the largest in the human body. It is located on the front of the thigh and has four heads, which stand out as independent: the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius.

Squats

To trigger the growth mechanisms of the total mass of the quadriceps femoris muscle, the best exercise is the squat with a barbell.

Before starting the training, you need to do the following preparatory steps:

• Warm up. 15-20 minutes on an exercise bike or treadmill will be enough to warm up your joints and muscles and prepare your heart for anaerobic training.
• Stretching. Before the main lesson, it would be a good idea to do a little stretching of all the large muscles of the body, and unwind the joints in the shoulders with swinging movements. The knee and hip joints need to be warmed up with rotational movements.
• Selecting working weight. If this is the first workout, it is very important to decide on the weight with which you plan to perform the working approaches. To do this, you need to make 3-4 warm-up attempts, gradually increasing the weight of the barbell to the level until it is possible to perform 10-12 repetitions. This will be the correct training weight.

It is important that your back is straight while squatting. This rule is very difficult for beginners to follow, since intuitively they will try to ease the effort by shifting the load to the spine. This is dangerous and can lead to injury. Therefore, during the first training sessions, when there are no skills yet, you must definitely use the services of a personal trainer. Or take a person with you to the gym who has such experience.

The exercise itself is performed in this way: remove the barbell from the racks, take half a step forward and squat to the floor, i.e. below the horizontal line of the thigh. After this, you need to straighten up without pausing at the lowest point. After 12 repetitions, the barbell is placed on the racks with the help of a trainer or partner.

The peculiarity of this exercise is that if the legs are spread wider than shoulder level, and the toes are turned to the sides, the load will go to the biceps of the thigh, i.e. on its inner side. In this case, the aesthetic effect will be noticeable on the buttocks, which will become rounder and firmer. But the width of the hips will not change significantly. Therefore, it is important that during the exercise your legs are at shoulder level and your toes are “looking” straight.

Leg extension while sitting on a machine

This variety is an isolation exercise that works well on the muscles of the front of the thigh - the quadriceps. The absence of stress on the back and the need to maintain balance allows women with various injuries and diseases to train hip joint or back. The machine has a seat with a backrest to support the spine. It also has a certain given trajectory movement, reducing the risk of injury from loss of control or weight loss.

The exercise is performed in 4-5 approaches of 10-14 repetitions each. The rest between them should be 1.5-2 minutes.

For the girl who has low level fitness or lacks it at all, at the initial stage of training with weights, only squats will be a sufficient load.

The thigh muscles recover after a very long time - 5-7 days. Therefore, squats should be performed no more than once a week. Otherwise, there will be no progress in muscle growth.

3-4 weeks after the start of training, you can add leg extensions while sitting on a machine to squats. This should be the first exercise. This will pre-fatigue the thigh muscles before heavy squats, which will additionally load the desired area.

Waist reduction

Unlike increasing the width of the hips, reducing the waist can be achieved at home.

• change in diet;
• performing training;
• change in diet.

An additional stimulation of the fat burning process in the abdominal area will be an increase in overall physical activity.

Exercises

There is no local fat burning, and it is impossible to remove fat from the waist while leaving it in the hips. Therefore, the training process will be aimed at increasing the overall energy expenditure of the body, and not just performing abdominal exercises.

In practice, such activities should look like this:

1. Warm-up – 10 minutes.
2. Running – 10-15 minutes.
3. Stretching – 5 minutes.
4. Abdominal exercises – 20-25 minutes.

To effectively work the abdominal muscles, it will be enough to perform 3 exercises: raising the legs from a lying position, raising the chest to the knees and the horizontal plank.

Raising legs from a lying position

A popular and most effective exercise for working out the lower abs. You need to lie on the floor and put your arms along your body, raise your legs to a position “perpendicular to the body,” then slowly lower them to the starting position. The number of repetitions is at least 80% of the maximum in 3-4 approaches. The break between approaches is 1 -1.3 minutes.

Beginners need to do this exercise with their knees bent so as not to stretch the muscle ligaments that have not yet become stronger.

Raising your chest to your knees

An effective workout to work your upper abs. Performed from a lying position. You need to put your legs under a bench, sofa or chair, bend them at the knees, and clasp the back of your head with your hands. Lift up top part You need to move your body quickly, until your knees touch your chest. After this, you should slowly lower yourself and repeat the rise.

The number of times depends on the girl’s level of training, but not less than 80% of the maximum possible. The number of approaches is 3-4. The break between approaches is 1-1.3 minutes, for rest between exercises - 2-3 minutes.

Horizontal bar

The exercise perfectly loads all parts of the abdominal press and helps to get rid of not only subcutaneous fat, but also the fat lining internal organs. You need to lie face down on the floor, lean on your elbows and toes, raise your body and hold it in this position for the maximum possible amount of time. After which you should rest for 1.5-2 minutes and repeat the horizontal plank.

It is more effective to carry out this type at the end of a press workout, alternating it with the “Vacuum” exercise. It allows you to quickly make your waist thinner. This result is achieved not so much by reducing fat, but by increasing the strength of deep muscles that holds the internal organs. You need to sit on a chair, lean forward a little, exhale and pull your stomach in as much as possible. You need to hold it in this position for 15-20 seconds. After resting for 30-40 seconds, repeat.

To reduce the width of your waist, it is strictly not recommended to perform various exercises on lateral muscles belly. A slight decrease in fat in this area is compensated by an increase in the volume of the lateral muscles themselves, which is why visually the waist will remain the same or even increase.

Changing your diet

The width of the waist largely depends on the volume of the stomach. Therefore, changes in diet should be aimed at maximizing the reduction of a single serving of food.

The amount of food that the girl ate 3 times a day should be divided into 8 small portions. You need to eat food every 1.5-2 hours at regular intervals throughout the day.

Diet

Making your waist narrow is quite difficult if you have a genetic predisposition to excess weight or other characteristics of the body that prevent you from having beautiful figure. Changing the diet in such cases should be aimed not only at reducing total calories, but also at correct selection products. You need food that is quickly digested and does not cause a sharp increase in blood sugar levels.

List of light foods that do not provoke obesity:

• Boiled eggs.
• Unsweetened cottage cheese.
• Boiled fish.
• Protein shakes.
• Boiled cereals (rice, buckwheat).

Sugary drinks, chocolate and flour products should be completely excluded from the diet. Exception: half an hour before a hard leg workout, you can eat a small chocolate bar. There will be no harm from this, since all the energy from the sweets will be used up during exercise with a barbell.

Sports nutrition

Various sports supplements will help make your hips wider than your shoulders. Their use is especially important for girls who do not have time to prepare their own food in the morning for the whole day.

Effectively use:

• Whey protein helps replenish the body's supply of essential amino acids. Is building material for muscles, including thighs. Take 1 serving (50 g) several times a day.
• Creatine – provides additional energy during training, increases its intensity, and activates the fat burning process.
• L-carnitine is a very effective weight loss supplement. The energy deficit during training is replenished by the breakdown of fatty acids. The optimal dose for women is 1-2 g per day.

The task of increasing the width of the hips while reducing the waist is very difficult. This is fine jewelry work on yourself, when the training process needs to be balanced between gaining muscle tissue and reducing fat. But the hardworking and patient will be rewarded in the form of a beautiful wasp figure, which is now so popular among young girls. You won't be able to achieve results in a week. The minimum period under conditions of following a strict diet and training regimen is 4-6 months.

Flat tummy and thin slim waist- the dream of many women who are not given such happiness by nature. In fact, even if you yourself are far from the concept of a reed, this is possible. But in this case, a wasp waist is the result permanent job over yourself, which should include both nutritional correction and physical activity, without which you cannot achieve what you want. Exercises in in this case will be aimed at burning fat deposits on the sides and abdomen, as well as on the attachment of the anterior abdominal wall, due to which the tummy will be flat and toned, and the waist will be seductively thin.

Of course, we all know about the established standard of 90-60-90. However, this is largely a cliché. These parameters, being the standard, are actually rare, since the body is individual, and the norms will be different in each case.

To calculate the approximately correct waist size, you need to subtract 100 from your height in centimeters. That is, with a height of 170 cm, you may well have a waist of not 60, but 70 centimeters. If you have naturally wide bones, then it is permissible to add a couple more centimeters.

If your chest and hips are approximately the same in width, then your figure will look most harmonious with a waist size of 70% of the volume of the first two parameters. For example, with a chest and butt of 100 centimeters, you will look attractive and feminine if your waist has a volume of the same 70 cm. Therefore, you should not chase the ideal, but it is important to understand what is the norm for you and try to strive for this .

Waist size can also be affected by certain internal factors, namely, your health. For example, problems thyroid gland can negatively affect hormonal levels, which will lead to weight gain excess weight and to an increase in waist size, respectively.

What should you do to keep your waist thin?

Since ancient times, women have strived to do everything to make their waist thinner. So, they used to wear tight corsets, as if they were tightening her. Today you can also find a variety of shapewear and other waist shaping products. But this is only a visual correction, which in no way solves the problem, but only masks it.

If you need to not only hide flaws, but get rid of them, then you will have to try. The method to make a waist is not quick, but it is really effective. This diet and exercise for a thin waist and flat stomach.

As for nutrition, everything is simple: we eat little and often, exclude harmful and high-calorie foods from the diet, lean on healthy and low-calorie foods, drink a lot of water.

To create a waist, you need to work all the abdominal muscles, especially the obliques. At the same time, you need to avoid exercises that are aimed at pumping them up - because of them, your waist will only become wider. The most effective exercises for a thin waist are aimed at stretching and working out muscles, burning excess fat in the abdominal area, as well as firming and elasticity of the skin. In combination with a diet, they will help achieve the desired result.

The best exercises for a thin waist and flat stomach

Before we look at how to make a waist fine exercises, it’s worth talking about such a simple and useful device as a hoop or hula hoop. We all know that twisting it is a wonderful way to shape a thin waist.

To obtain good results, you need to choose the right hoop. You will need a heavy hula hoop weighing more than two kilograms. It can be either a massage or a regular metal one. What is more important is that the press be constantly tense during the torsion process. Beginners, of course, should start spinning the hoop with a minimum amount of time, gradually increasing it. But in general, in order to achieve excellent results, and not only make your waist thinner, but also get rid of excess weight, you need classes lasting 1.5 hours with a couple of breaks of a few minutes. One hour of torsion hoop allows you to burn more 400 kcal.

Hoop twisting should be supplemented with other exercises that allow you to work the waist area. They need to be performed slowly, without sudden movements, to relieve stress on the spine. It is recommended to perform them in two sets of 10-15 times. The break should be no more than a minute. Otherwise, the muscles will cool down and best exercises for a thin waist will become less effective. Below you will find effective exercises for a thin waist, which, if performed regularly, will help you achieve what you want.

Before starting waist exercises, warm up your body a little with a simple warm-up. It's quite simple - actively run, jump, and squat for 5-10 minutes. You can also dance - this is also a good warm-up for the muscles.

1. Turns

A simple exercise aimed at burning fat deposits in the sides of the waist. Stand on the floor, place your feet shoulder-width apart, place your hands on your waist. Watch your posture - it should be straight throughout the entire exercise. Start leaning as much as possible, first to the left, then to the right. In this case, the lower part of the body should not move, and the feet should not leave the floor surface.

2. Bend forward

Starting position – feet shoulder-width apart, back straight, hands behind your head and clasped. Now lean forward, trying to reach your right knee with your left elbow, and then vice versa. You need to lift your leg off the floor while leaning forward.

3. Exercise with matches

To perform this slim waist exercise at home, you need a full box of matches. Scatter the matches on the floor, then begin to collect them, bending over as much as possible with your legs straight. Lift only one match at a time. After lifting it, straighten up completely.

4. Mill

An exercise that we have known about since childhood. Starting position – feet shoulder-width apart, body tilted forward, back straight. In this case, you need to lower your hands down. Perform vigorous swinging movements with your arms to the sides for 1-2 minutes.

5. Another variation of turns

For this exercise, place your legs as wide as possible and extend your arms at shoulder level. Slowly make turns alternately in different directions. In this case, the back should be straight, the arms should not bend at the elbows. Also make sure that the lower part of the body does not move.

6. Vacuum

If your goal is a thin waist, exercises may include the popular "vacuum". This exercise helps to achieve a flat stomach and thin waist. It is popular in both yoga and bodybuilding and is believed to have been invented by Arnold Schwarzenegger. The idea is very simple - you need to draw in your stomach as much as possible while inhaling, as if you are trying to reach your spine with your navel. Try to hold your breath as long as you can. The good thing about this exercise is that you can do it anytime, anywhere. The simplest option is to perform a vacuum while lying down; the classic option is to perform a standing position. To complicate the load, you can do the exercise while sitting on a chair, standing on all fours.

Rules for performing effective exercises for the waist

You already know that a thin waist, exercises for which we have already discussed at home, is the result of regular work on yourself. In order for physical activity to be effective, you need to know some rules for its implementation. Initially, you should understand that pumped up abs do not equal a thin waist. Increasing the load on the muscles increases their volume. Accordingly, the waist size increases. Therefore, the optimal solution is to start building muscles only after you have removed the fat layer, or to combine cardio and power load in one workout.

The bulk of exercises for a thin waist are aimed not at building mass, but at burning fat. Cardio training stretches the heart muscle, improves blood circulation, trains endurance and normalizes breathing. We need to work the oblique abdominal muscles and core stabilizer muscles. Also be sure to consider the following recommendations:

• Very important regularity. If you don’t have enough time and energy, it is better to reduce the number of repetitions, but perform the exercises systematically and monitor the correct technique.
• You can exercise both at home and in the gym under the supervision of a professional trainer.
• Before you start exercising, measure your waist and do it regularly to track your results.
• Necessarily follow the technique. When training, you should feel the work of each abdominal muscle.
• The more fat you have around your waist and sides, the more difficult exercise will be. But don’t be afraid of difficulties - over time it will become easier to practice.
• It is recommended to train in a well-ventilated area.
• Control your breathing while exercising. Don't delay him. With any exercise, the main effort is made on exhalation, relaxation - on inhalation.
• It is recommended to exercise on empty stomach or a couple of hours after eating.
• We have already said that before exercise you need to do a short warm-up. And after completing them, you need a so-called cool-down, which will help stretch the muscles and prevent pain in them.
• Clear motivation is important. You must imagine the result you want to get. Thematic pictures and videos can also help with motivation.

A simple set of exercises combined with the right balanced diet will help you achieve the desired results. And to master correct technique The video exercises for a thin waist, which you will find below, will help you perform them and improve the quality of your training.

Video with exercises for a thin waist and flat stomach