How to make your waist thin and remove belly fat at home

Still, it’s not for nothing that the “Hourglass” figure has long served as the standard of femininity. It always looks better than a rounded “Apple” or an almost waistless “Rectangle”. And although you can’t argue with physiology—for example, you can’t make a wide chest narrow without surgery—in most cases, persistent and properly organized training helps achieve the desired result. Are you scrolling through the Internet looking for exercises for a thin waist? So this is your place.

HOW TO GET A NARROW WAIST FOR A MAN: EXERCISES

As many men age, they develop excess weight around the waist, called abdominal obesity.

To combat excess belly fat, experts advise following a diet and increasing your activity level, paying special attention to cardio exercises.

1. Aerobic cardio training

Aerobic training is the main way to lose weight and remove belly fat. Cardio exercise helps you lose weight throughout your body, and for men, belly fat is usually the first to be burned. To get results, you need at least 150 minutes of moderate or 75 minutes of vigorous exercise every week. These activities include walking, running, team sports, swimming, and cycling.

1. Crunches

The oblique muscles on the sides of the waist help a man to pump up his abs and trim his sides. This exercise has several variations, one of which can be seen in the video.

Perform 20 repetitions on each side.

1. Turns

Another useful exercise that will help get rid of the sides and pump up a man’s waist. Do it as shown in the video. Start with 10 repetitions, gradually increasing the number of repetitions to 20-25, and the number of approaches to three.

1. Diagonal crunches

This is a more challenging alternative to the previous exercises. Lie on the floor and bend your knees, raising them parallel to the floor. Place your hands behind your head, keeping your elbows straight without pushing them forward. Twist your body to the right, bringing your left knee toward your chest, bringing your right elbow closer to your left knee. Repeat the same with the other leg. Do 20 times.

If this exercise is still difficult, you can replace it with a “bicycle”, simulating riding with your feet while lying on your back. Additionally, you can do a plank.

HOW TO REDUCE A MAN'S WAIST BY LOSSING WEIGHT

Men tend to accumulate fat in the abdominal area, and a waist width of more than 102 cm increases the risk of heart disease and type 2 diabetes. To remove fat from your sides and waist, you need to lose excess weight throughout your body. A healthy, reduced-calorie diet and regular exercise are the main methods to achieve a thinner, narrower waist in men.

Calories

By burning more calories than your body takes in daily, you can lose excess weight. You can't lose weight in just one part of the body, the weight will be lost throughout the body. By reducing your daily intake by 500-1000 calories, you can safely lose weight by 400-900 grams per week. This calorie deficit can be created by changing your diet, increasing your exercise, or a combination of both. With weight loss, the overall amount of fat in your body will decrease, including a decrease in the circumference around your waist. Typically, men begin to lose weight by consuming between 1,200 and 1,600 calories per day.

Diet

Although exercise burns calories and fat, changing your diet can be just as beneficial for gradual weight loss. Calories from sugar, which are present in foods and drinks such as cookies, donuts, soda, candy, and baked goods, significantly contribute to the deposition of fat around the waist. Eating small portions and replacing high-calorie foods with low-calorie foods can speed up and make weight loss easier. Nutrients should mostly come from lean meats, lean fish, vegetables and fruits.

Effective sets of exercises

You can work out your body anywhere: in the gym, in the park, at home. If there is a desire, there will always be a way and time.

At home or outdoors

Jumping rope.

Do you doubt that there is a direct connection between the children's game “with a rope” and a slender waist? In vain! Jumping rope provides excellent cardio exercise, uses all the major muscles of the body, burns fat, develops coordination and promotes slimness. Start with 20 jumps and gradually aim for 50-80.

You can't imagine better cardio

Air twist.

Stand up straight with your feet close to each other. Perform low jumps and every time you find yourself in the air, rotate your hips to the right, then to the left. Repeat 12 to 20 times.

Exercises on a rotating disk work on the same principle, but the twist is much more effective.

Mill.

Place your feet shoulder-width apart, extend your arms to the sides and lean your body forward. At a fast pace, touch the toes of your left foot with the fingers of your right hand and vice versa. The number of repetitions depends on how you feel.

Such exercises are especially good for girls who rarely pursue the goal of achieving pronounced abs. Fat burns, muscles tighten, waist becomes slimmer. Just what you need.

Jumping rope

The top of the best exercises for reducing the volume of the abdomen and sides opens with general exercises - those that are multidirectional, but directly affect the reduction of the waist. An exercise in the form of jumping rope is one of these.

The jump rope is the worst enemy of fat deposits, which are deeply embedded in the most problematic areas of the human body. Therefore, for those girls who want to make their waist thinner, this exercise will become the number one assistant. Since jumping rope is considered a fairly energy-intensive activity, the level of fat burning here is quite high. Of course, in order to really lose weight, reduce your body weight and, accordingly, make your waist thinner, you need regularity and a certain duration of performing this exercise.

Three classes a week for 10 minutes will not finish the job and will not be successful. It is necessary to jump rope cyclically, the rhythm of the jumps is changed in the cycle, and the speed of their execution is constantly adjusted and regulated. For example, continue 30 seconds of intense jumping with 15 seconds of moderate jumping and finish the circle with 40-50 movements as fast as possible. And such circles should be performed from 5 to 10 with breaks of a minute or two.

You can complicate the exercise and increase its efficiency using turning movements at the waist while jumping. One jump - the legs turn in one direction, the other jump - in the other. The effect will not take long to appear.

Sewing instructions

After the above preparations, you need to transfer the pattern to the fabric. For transfer, use tailor's crayons, special cutting pencils or thin pieces of soap. To do this, observe the following rules:

1. Position the pattern so that the back is parallel to the grain thread.
2. The joining points of the parts (precisely at the waist level) should run parallel to the weft thread.
3. The correct corset does not stretch at the waist.
4. The left side duplicates the right.

The material is cut according to the transferred pattern. In order for the product to fit better and perform its functions, the cut fabric is numbered and then dipped in warm water.

Instructions on how to sew a corset with your own hands:

1. Sweep the central and side elements. Sew with back details, try on. Iron the seams and stitch them together.
2. Repeat the steps with the main parts. If adjustments are not required, then also finish with a machine seam.
3. Connect the outer part and the lining.
4. Sew drawstrings on the side seams and insert bones. Ideally, they are located between the base and the lining. Instead of drawstrings, it is allowed to use rigilin - this will greatly simplify the work.
5. Secure the rigilin with two lines, and cover the edges with masking tape. Sew both parts of the product.

An important part when sewing a corset is the design of the fastener. It can be done both on loops and on eyelets, buttons, or a hidden zipper. With eyelets, everything is simple: holes are made with a punch, and the metal edging is secured. To decorate the corset with loops, follow the instructions:

1. Cut off the fabric strip and attach it to the wrong side.
2. The strip is turned inside out, secured with a pin, then cut into pieces of equal length.
3. The edges are overcast to prevent them from fraying during sewing and use. Otherwise, the fabric may come apart at the most unfortunate moment. Make the loops so that they are the same length and width.
4. Attach the loops from the inside with matching thread.

You can insert a ribbon or cord into the fixed stitched loops for subsequent tightening. To make the corset clasp for a wedding dress look neat, it is made of fabric of the same color and texture as the main product. Before tightening, check the reliability of the hinges.

How to visually reduce your waist

Thin people don’t even need to think up anything with their clothes to look attractive. Any item of clothing looks great on them. Men and women with figure flaws should use some tricks. You can visually reduce your waist using monochrome dark clothes with a semi-fitting cut. It hides 1-2 cm. A light dress with dark inserts in the abdominal area also favorably emphasizes the curves of the body.

Friends of a wasp waist and a beautiful belly are vertical stripes, diagonal stripes, herringbone, V-neck, clothes with an emphasis on the shoulders or hips. Experiment with silhouettes, perhaps a lower or high waisted outfit will suit you. A wide belt, pleated/flared skirts, high-waisted jeans, a short jacket or blazer will help visually reduce your belly. Men should emphasize the width of their shoulders: wear jackets with shoulder pads, clothes with a boat neckline, and trousers with a belt at the hips.

Rectangle figure: features

“Rectangle”, “brick”, “pod”, “banana” and the mysterious letter “H” are called a female figure when the chest, waist and hips are approximately equal in volume. In addition, representatives of this type have:

• strong torso;
• flat buttocks;
• hips without bends;
• slender, sometimes very thin legs;
• low percentage of subcutaneous fat.

Why do men have sides?

Before you figure out how to remove fat from a man’s sides, you need to understand why it appears. First of all, we note that most of us today work in sedentary jobs, and prefer to relax on the sofa watching TV. Lack of physical activity is a very favorable condition for gaining extra pounds. Poor nutrition and overeating are also a direct path to this. Another factor is bad habits and stress, which provoke excessive food consumption and metabolic disorders.

You need to understand that excess deposits around the waist are not only unsightly, but also dangerous. If a man's waist circumference exceeds 88-94 centimeters, this can become a prerequisite for the development of heart and vascular diseases, diabetes and even oncology.

Abdominal fat (concentrated around the waist and sides) is a concentrate of the stress hormone cortisol. Also keep in mind that it may be accompanied by visceral obesity, in which internal organs are covered with fat, and this provokes serious disruptions in the functioning of the body and deterioration of health. Therefore, it is worth taking care of your figure not only for the sake of appearance, but also for the sake of maintaining health.

Causes of excess fat accumulation around the waist

Have you noticed that, despite your overall slimness, thin hips and arms, your stomach cannot be called thin, and you gain weight in this area? This is due to your genetic predisposition - you have an “apple” figure. That is, the stomach will always be a problem area for you - it is the fastest to accumulate fat and the slowest to “give it away”. That is, if you start losing weight, the fat on the rest of the body will be burned first, and on the stomach - in the last place and with difficulty. And vice versa - fat will accumulate in the stomach, and very quickly. This body type is rare in women, and even less common - during middle age, the figure begins to turn into an “apple”.

Sometimes a voluminous belly is a sign of accumulation of visceral fat - fat around the internal organs. This type of fat is not only a cosmetic defect, but also indicates serious disorders in the body, posing a threat to health. Visceral fat affects mainly men, and it is noticeable, especially when a generally not fat man has a prominent, bulging belly. If this problem occurs, consult a doctor.

Diet for a thin waist

Your main task in creating wasp shapes becomes: reducing the volume of the stomach (frequent meals in small portions will help), removing toxins from the intestines, removing excess fluid from the tissues. A diet for reducing your waist and losing weight in your belly is similar to a standard healthy diet, but with some nuances:

• The ratio of proteins, carbohydrates and fats in the diet (in percentage) is 50-40-10. This combination is the most effective for losing weight and losing belly fat.
• According to reviews, you can reduce the amount of toxins through the following products: kefir, oatmeal, bran. Include them in your breakfast.
• A proper diet consists of cereals, eggs, low-fat dairy products, lean meats, vegetables, fruits, and nuts. Eat your fill during the day, then you won’t want to reduce the contents of the refrigerator in the evening.
• The enemies of a slim figure and a flat stomach are flour, sweets, processed foods, soda, smoked, fatty, alcohol. During the period of active weight loss, they should not be consumed; over time, you can pamper yourself and allow a little harm.
• Drinks allowed are juices, compotes, fruit drinks, jelly, green and herbal tea. It is imperative to drink 1.5-2 liters of water.

Exercises for a thin waist

To achieve a wasp waist, you must first work on the oblique abdominal muscles. Cardio exercises will not help in this case, so the only hope is strength training.

The primary task of the body is to form a muscular frame. To get the desired result, you should take into account the individual characteristics of the figure. For example, in some cases it is necessary to add load to the back muscles to the basic exercises.

Let's start with today's most popular exercise for a thin waist.

Vacuum

Don’t rush to start doing it - this miracle cure for belly fat has a number of contraindications:

• period;
• infectious diseases;
• tumors;
• exacerbation of gastritis and other diseases of the digestive system;
• glaucoma;
• heart problems;
• pregnancy.

The fact is that the vacuum compresses the internal organs, which can lead to aggravation of existing problems.

You need to do a vacuum in the morning on an empty stomach and nothing else.

The exercise is performed standing or lying down. You need to take a deep breath and pull your stomach back and up so that a depression forms under your ribs. In this state, it is recommended to hold out for up to 15 seconds, then exhale and repeat 4 more times with a short break.

Hula Hup

In other words, a hoop for torsion. They come in different types: light, weighted, massage effect and calorie counting option.

But you should not forget that this tool has its drawbacks. It can not be used by everyone and not always.

Contraindications:

• period;
• exacerbation of diseases of internal organs;
• spinal problems;
• pregnancy.

Nevertheless, it is quite an effective remedy. After all, during torsion, several muscle groups are activated at once. For anyone, this exercise is perfect for warming up. It really reduces your waist if you follow the following rules:

1. Legs slightly bent.
2. Rotation is performed by the whole body, not just the lumbar area.

The diameter of the hula hoop should be equal to the length of the leg of the twister.

If you have minor back problems, use a light hoop.

The main thing is not to overdo it. It is enough to use the hula hoop 3 times a week for 10 minutes. Otherwise, you will achieve the opposite effect: build muscle mass in your abdomen, thereby only increasing the volume.

Bicycle diagonal twist exercise

Starting position: lying down, hands overhead.

When performing imaginary pedaling, you need to lift and rotate your body towards the bending leg.

To enhance the effect, you can use leg weights or a fitness band.

Side lying crunches

Starting position: lying down, legs straight, free hand at the head.

Lift yourself off the floor, pulling your legs towards you.

Perform 8-10 times on each side.

Wipers

No, there's no need to run around like crazy.

Starting position: lying on your back, straight legs at right angles to the floor.

We lower our legs at an angle of 45 degrees to the right, returning to the starting position. Also to the left.

Repeat 20 times.

The video shows a slightly modified version of the implementation:

If you think that the above is not enough, here are some more recommendations for a small waist:

Diet to reduce waist size

Everything is simple here - lose weight, the main thing is to do it right - without debilitating mono-diets. Consume fewer calories than you expend. Be sure to adjust your diet, remove fast carbohydrates and unhealthy foods from it. I advise you to read in detail the principles of losing weight. For those who have a normal weight, sports activities may be sufficient. It is worth considering one important point: during physical activity, a balanced diet is necessary to restore and protect against chronic overeating, which quickly affects your figure. The lack of frills will have a beneficial effect on reducing volumes. No overeating means no extra centimeters of fatty tissue. The site presents dietary plans and methods for compiling them: choose the ones that suit you.

You can adhere to a fashionable and at the same time strict diet, but this is very harmful for any person. You will lose weight at the expense of muscle mass and internal organs, and your health will only worsen. As soon as you give up some slack and eat as usual, deposits “in reserve” will begin to appear. In general, you don’t have many options: either constantly undereat, which will gradually destroy the body, or eat a balanced diet and give uniform physical activity to the whole body.

Basic exercises to increase your waist

To increase your waist, you can also resort to exercises to develop the lower back:

• Hyperextension is a safe exercise aimed at working the spinal erectors, maintaining muscle tone and having a positive effect on the spinal tendons. It only slightly increases the waist, but the effect is present.
• The deadlift is the most powerful stimulant for expanding the waist, which is clearly proven by the figures of powerlifters who perform this exercise as one of the main disciplines. A sharp increase in this part of the body occurs due to the intra-abdominal pressure created. Bodybuilders who want to have a thin waist refuse this exercise or perform it extremely rarely.
• Squats with a barbell, like deadlifts, lead to powerful intra-abdominal pressure, and, consequently, an increase in the waist area. To increase the effect of the exercise, it is performed with less weight and without a belt.
• The lat pulldown perfectly works the latissimus dorsi muscles, which benefits those athletes whose muscles are too long.

You should not devote your training exclusively to these exercises that increase waist width. In most cases, this “flaw,” as some believe, can, on the contrary, be turned into an advantage if you work on proportionally increasing total and lean muscle mass.

https://youtube.com/watch?v=5%2520%E2%80%B3%26gt%3B

As mentioned above, representatives of the fair sex have a slightly different task when training their abdominal muscles. They need to make their waist slim and graceful. To pump up a girl’s waist exactly the way she needs, you will have to try hard.

You can see how the exercises necessary to achieve this effect are performed in the video

And if you don’t like practicing with visual lessons, pay attention to the following recommendations on how to properly pump up a girl’s waist

• Don't pay too much attention to the oblique muscles. If you do weighted bending exercises, you will pump up your oblique muscles so much that your waist will visually become wider. And you need to make your waist slim.
• Be careful with your abdominal muscles. They also increase significantly in size when exercise is too intense, making the abdomen bulge.
• Perform special exercises to dry your waist. Only thanks to them you can achieve harmony.
• Watch your weight carefully. If there are fat deposits on the waist, the muscles underneath will simply be invisible.
• To reduce your waist size, try to constantly suck in your stomach. This is a great workout for muscles that doesn't make them bigger.

The ideal exercises for girls who dream of a slim waist are bending forward and to the sides without weights, performed with high intensity. In addition, crunches, leg raises with a stationary torso and any cardio training will be very useful for you. Include them all in your exercise program, and you will soon notice how thin your waist has become.

Video on how to make a slim waist

Back braces

Orthoses are orthopedic devices necessary for the treatment and prevention of pathologies of the musculoskeletal system, which includes stoop. Posture correctors should be prescribed by an orthopedic surgeon, as they come in different designs and can be used for a variety of spinal conditions. Simple posture correctors with an average degree of fixation can be used for the initial stage of stoop, back pain of unknown etiology, osteochondrosis (including osteochondrosis with radicular syndrome). They support the back, prevent slouching and gently correct the shape of the vertebrae, fixing them in the anatomically correct position.

Hyperextension orthosis

Such products usually have 4 stiffening ribs made of plastic or metal and additional fabric tapes that allow you to adjust the tightness of the fit to the body. Posture correctors can also be used during rehabilitation and recovery after injuries and surgery, and for the treatment of intervertebral hernia (uncomplicated).

Posture corrector with 4 stiffeners

More complex devices for posture correction are corsets with unloading plates for the thoracic and lumbar spine. They help eliminate mild forms of stooping, without affecting muscle tone or weakening muscle strength. In addition to postural disorders, indications for the use of such correctors may include:

• intervertebral hernia;
• deformity of the shoulder girdle, in which there is a deviation of the medial angle of the scapula (pterygoid scapulae);
• scoliosis;
• osteochondrosis;
• radicular syndrome;
• kyphosis (curvature of the upper spine).

The problem of stooping is quite common. And both for men and for women

If you want to find out in more detail what types there are and how to choose the best back corset for stooping, you can read an article about this on our portal.

How to put on and use the corrector?

It is necessary to put on any corsets in a supine position, when the muscles of the body are as relaxed as possible, and it is necessary to align the product in the direction of the spinal column. It is recommended to wear cotton underwear under the corset. Soft cotton napkins should be placed in the armpit area to avoid chafing and irritation of the skin.

You should wear the corrector no more than 6 hours a day. Approximately every 45-50 minutes of use, you should take a break of 10-15 minutes. The duration of treatment is determined by the attending physician based on the results of a spinal examination. The minimum recommended period of use of posture correctors is 2 months.

How to put on and wear a posture corrector

Prices for orthopedic corsets and posture correctors

Posture is an important indicator of a person’s physical and emotional health. The formation of posture occurs in childhood, so parents must create all the conditions for the proper physical development of the child. Correcting stoop in adults is very difficult and is only possible with an integrated approach to treatment. Using the methods listed above, you can achieve good results, but this will require a lot of effort and patience.

What if I never had a waist as such?

Every woman has a waist, just like men, although its girth depends on body composition, genetics, and so on. The waist reduction exercises below are not aimed at achieving ideal body proportions. The waist reduction exercises below are not aimed at creating a wasp waist. With their help, every woman will be able to achieve the results and width in the waist area that are inherent in nature. You can also achieve elasticity in your abdominal muscles, which will also add beauty to your figure.

What effect do exercises with a foam roller have on the body?

The foam roller acts as a myofascial release tool, increases tissue and joint circulation, relieves stress and promotes relaxation. The effect of the roller on the body is the same as after a deep massage, it breaks down toxins and works out scar tissue, giving the muscles a more elegant structure.

The roller also helps to engage all the major muscles of the body, even the most difficult ones, which most exercises in gymnastics and cardio training cannot boast of. The great thing about these exercises is that you can combine them with your favorite workouts. You can do them anywhere, anytime, and the exercises only take a few minutes.

Manual therapy and its effectiveness

Manual therapy is considered one of the most effective methods of treating stooped posture in patients over 25 years of age. Manual therapy is considered alternative medicine, however, manual techniques are widely used in orthopedics, sports medicine and neurology. It is necessary to seek the help of chiropractors only in medical institutions and specialized centers that are licensed to engage in this type of activity. It must be remembered that incorrect performance of manual techniques can lead not only to worsening of the problem, but also to spinal injuries (including fractures and vertebral displacements).

Manual therapy is a treatment system that, using hands, allows treatment of the spine and joints, disorders in the muscle system

The most effective manual techniques and their characteristics are shown in the table below.

Table. Manual therapy methods for the treatment of stoop.

The cost of one session of manual therapy for problems with posture in adults starts from 2000 rubles. To achieve a stable result, it may take from 3 to 10 sessions.

Video: how to reduce your waist at home

Exactly how to pump up your waist

most often interests most athletes. Moreover, if women strive to make it as thin and graceful as possible, men, on the contrary, often want to pump up their muscles.

They think that a too narrow, pumped up waist, like that of famous athletes, looks inharmonious in combination with powerful shoulders and pumped hips. But remember, your stomach will look beautiful only if this area is dominated by strong muscles and not fat deposits.

How to pump up a man's waist

So, are you interested in how to pump up a man’s waist, maximally protecting the internal organs and giving the body a harmonious appearance? In this case, it is necessary to regularly pump the following muscle groups:

• External and internal oblique muscles;
• Rectus abdominis muscle;
• Transverse abdominis muscle;
• "Wings" of the back.

Moreover, in order to pump up his waist, a man needs to exercise according to a certain pattern. First, do a warm-up, which will include the simplest movements: bending, rotating your hips or body, etc. And then proceed to the main part of the workout. It will include the following exercises for a slim waist:

• Side bends. They can be performed with weights or simply raise your straight arm up and stretch in the opposite direction with its help.
• Raising the body to an angle of 45 degrees from a lying position. It is necessary to completely lift your shoulder blades off the floor and work with high intensity.
• Raising the body from a lying position with twists. You should reach your shoulder toward your opposite knee during each lift.
• Straight or bent leg raises on the horizontal bar.
• Bent leg lifts on the horizontal bar with twisting at the top point.
• Bend down from a standing position.

After finishing your workout, it is advisable to stretch your abdominal muscles. To do this, you can perform, for example, the “Snake” exercise. Lie on your stomach, place your arms on either side of your chest, and straighten your legs.

Raise your body, trying to barely lean on your hands, and then, as you exhale, lower it. This will help provide stressed muscles with enough oxygen.

How to pump up a girl's waist

As mentioned above, representatives of the fair sex have a slightly different task when training their abdominal muscles. They need to make their waist slim and graceful. To pump up a girl’s waist exactly the way she needs, you will have to try hard.

You can see how the exercises necessary to achieve this effect are performed in the video

And if you don’t like practicing with visual lessons, pay attention to the following recommendations on how to properly pump up a girl’s waist

• Don't pay too much attention to the oblique muscles. If you do weighted bending exercises, you will pump up your oblique muscles so much that your waist will visually become wider. And you need to make your waist slim.
• Be careful with your abdominal muscles. They also increase significantly in size when exercise is too intense, making the abdomen bulge.
• Perform special exercises to dry your waist. Only thanks to them you can achieve harmony.
• Watch your weight carefully. If there are fat deposits on the waist, the muscles underneath will simply be invisible.
• To reduce your waist size, try to constantly suck in your stomach. This is a great workout for muscles that doesn't make them bigger.

The ideal exercises for girls who dream of a slim waist are bending forward and to the sides without weights, performed with high intensity. In addition, crunches, leg raises with a stationary torso and any cardio training will be very useful for you. Include them all in your exercise program, and you will soon notice how thin your waist has become.

Video on how to make a slim waist

Before you start looking at methods for increasing your waist size, it is worth saying that in most cases it is not worth expanding your waist. If you are too thin, then first of all you need to take care of gaining muscle mass - increase your calorie intake, start training in the gym, choose the right diet. It so happens that a narrow waist and broad shoulders are considered the standard of beauty. And therefore, a voluminous waist looks ugly. If you are too thin (thin), then the exercises that we will consider below will help increase your waist size.

The larger the oblique abdominal muscles, the larger the waist. Obviously, to achieve your goal you need to focus on side abdominal exercises:

Common mistakes

• Focus on only one type of load.
  To give your waist pleasing curves, you need, firstly, to get rid of everything unnecessary, which cardio exercises do an excellent job of, and secondly, acquire a strong muscle corset, which appears under the influence of strength exercises, so rely on something one thing is fundamentally wrong. Your workouts should combine both load options.
• Wrong choice of exercises
  . Some exercises only at first glance affect the area we need. In fact, they rather interfere with making the transition between the hips and the chest more pronounced. For example, bending over with dumbbells makes the quadratus lumborum muscles grow, while side crunches (or extensions in the gym) develop the obliques. In both cases, the waist becomes wider, and the more you try, the further you move away from your goal.
• Focus on one part of the body.
  When working on your sides and stomach, don’t forget about your back and hips. Correct posture emphasizes the waist, stooping spoils the whole impression. In addition, steep, trained hips in women and a developed shoulder girdle in men make it possible to play in contrast, visually making the waist narrower.

Playing in contrast always pays off

The first stage is to establish nutrition

There is no need to starve or go on strict diets. You may need to learn how to count calories, but this is not necessary. What you definitely need is to determine the optimal calorie content for yourself and eat consistently within these limits. Below we will explain to you why you need to prepare food for the day in advance, in containers.

There's nothing fancy here. Simple scheme. Look, every day you consume a certain amount of kcal - you eat food. And also every day you spend a certain amount of kcal to maintain the functioning of the body and exercise. Why are we getting fat? Because we get more calories than we spend. Example. On average, a person spends 2500 kcal per day. At the same time, you consumed 3000 kcal with food. And this difference will be deposited in fat. This is how the body creates reserves. The result of everyday overeating is a plump figure.

Your task is to turn this process around. Your body should begin to break down fat for energy. Not to put it aside, but to split it. What exactly you need to do: create a calorie deficit. Focus on the average per day - you spend about 2500 kcal. This means you need to consume 2000 kcal per day. We consumed 2000, you will need 2500, the body will take the remaining 500 kcal from subcutaneous fat. He will need to get energy from somewhere. Operate with these numbers or determine these values ​​for yourself individually.

If the correct calorie deficit is created day after day, for example, a whole month or more, then you will notice how you lose weight, how your fat melts.

Commit to eating healthy and limiting calories. Don't snack. Eat exactly as much as planned. Your body will protect you from losing weight by forcing you to consume as much as you spend. For him, this is easier than breaking down fat for energy. Therefore, you will need to include discipline here. The body will ask you to eat, since it is easier to get energy from food, and it is more difficult to break down fat. Don't give in. Eat your containers to your health and everything will be ok. Order five healthy meals a day in trays or prepare your own in containers and store them in the refrigerator. And don’t eat anything other than what you planned. Then there will be an effect.

Health disk

Since childhood, we have all known about such a device as a health disc for the waist. For those who don’t know, this is a flat device shaped like a circle. It promotes the formation of an ideal waist. It is very easy to make your figure more refined, as advertised, using this equipment. Previously, these discs were made of a steel frame, today's varieties are much more improved and modernized: they are made of durable thermoplastic material with silicone pads for additional foot massage and are equipped with elastic bands (ropes) with handles to maintain balance during the exercise.

The technique of performing the exercise on the health disk is extremely simple:

• Starting position – placing your feet together on the health disk, straight body, straight back, handles of the ropes (if they are included in the kit) grasped in your palms.
• On the count of “one”, with the force of the contracted abdominal muscles, the body turns to the right, the socks repeat this direction with ease, because the disc is very pliable and inert. In this case, the head and chest remain in place, only the waist and legs work.
• On the count of “two”, from the position of the toes turned to the right, using the force of the abdominal muscles and the legs themselves, they turn in the opposite direction, to the left.

Numerous repetitions of this exercise are difficult to calculate in your head, and it will take a long time to count. When working with the health disc, it is necessary to use time intervals and time intervals on a stopwatch equal to 5, 10, and subsequently more than minutes in one approach. To monitor changes in waist measurements, it is better to keep records: write down the date and waist circumference in centimeters in a notepad (organizer, smartphone application) and follow the chronology of the gradual decrease in the initial figure.

Play sports

It must be remembered that diligent exercise in strength exercises for the waist can increase the volume, not decrease it. Therefore, we exercise in doses, while giving the muscles time to recover. We pay attention to the choice of exercises. The main emphasis is on twisting.

Exercise No. 1 “Pendulum”

We kneel down, rest our elbows on the floor. The back is straight, the gaze is directed forward. The legs form a 90 degree angle. Slowly move your hips from side to side, slightly touching the floor and staying at the peak point. The upper body is almost motionless. We do 15-20 repetitions.

Exercise No. 2 “Inverted Beetle”

We lie down on our backs. We hold a gymnastic ball in front of us with straight arms. Press your lower back tightly to the floor. We lift each leg in turn, slightly bent at the knee. We don't touch the floor with our feet.

Exercise No. 3 “Figure-of-eight pelvic rotations”

Can be performed either standing or sitting on a gymnastic ball. Maintain a straight body position. We rotate the pelvis in a figure eight. We do it smoothly, without lifting our feet off the floor. We maintain the amplitude. Alternate sides of rotation.