One summer I participated in one of the sports projects, selection in the fitness bikini category. Having titles and fairly good preparation, I confidently went into this adventure. The competition was high, but my hopes did not leave me. I performed on stage, twirled in front of the judges and... flew by. I wasn't chosen. Yes! There were some nuances to this decision, but everything was according to the rules.
I started to figure out what really happened, what was wrong. I studied the judges' scores, looked at all the photos and videos. AND…. oh eureka! Everything is obvious, most of the girls who did not make it into the project simply did not have a waist. Ask how this is possible, since the girls in this category have the same structure? It's a matter of the hip/waist/chest ratio. You can have a great toned body, work out, take care of yourself and not have a waist. This is not a genetic predisposition or body structure. This is the wrong way to work on yourself and correct your body.
Any figure can be corrected to one degree or another by working on certain parts of the body, depending on your body type. Yes, hormonal levels and heredity undoubtedly play a role. I started an “investigation” and realized that the issue is very relevant among girls with and without training. Therefore, I am sharing the materials that I studied and put together, added my experience and a pinch of coaching guidance.
Know yourself
Strip down to your underwear and take a closer look at yourself in the mirror. Educate yourself. Take notes in a notepad. Mark those parts of the body that require more detailed work. Determine what type of body type you belong to. In popular terms, it can be a pear-shaped, apple-shaped, T-shaped, rectangular body or an hourglass (the type we strive for). Scientifically, body types are divided into 3 types: normosthenic, hypersthenic and asthenic. Each type has its own individual body improvement program. This is important information for those who are just starting to correct their figure. We will focus on a slender waist.
Ways to lose weight in the waist and stomach
Before you begin to achieve your goal and start losing weight, you need to find your preferred method:
- Physical activity in the gym. The trainer will select an individual exercise program that will effectively target problem areas.
- Exercises at home. It is important to choose a program that will include elements of aerobics, cardio and strength training.
- Balanced diet.
You can make your waist thinner, trim your stomach and sides in a week by following a proper and balanced diet. - Alternative techniques. This includes massages, various wraps for problem areas, weekly trips to the bathhouse, scrubs, and weight loss belts.
Each method has advantages and disadvantages. Significant results can be achieved in a short time by combining all techniques.
Eat right
Nothing will work if you eat wrong. This is our 70% success rate. Start your day with oatmeal - it improves intestinal function and stimulates fat burning. Eliminate flour and sweets, eat healthy low-fat foods, give preference to vegetables and fruits. An excellent solution is to include fat-burning foods in your diet: grapefruit, raspberries, pineapple, etc. Eat 5-6 times a day in small portions. Be sure to drink water, at least 1.5 liters per day.
Taking vitamins is an important aspect of every diet, helping to restore the body and maintain good health. Fish oil is an excellent supplement. It helps to get rid of excess weight and normalizes metabolism. And for those who really want to remove their sides, taking L-carnitine would be an excellent option. This is a safe substance that activates the process of burning fat and converting it into energy, thereby increasing performance. L-carnitine saturates the body's cells with oxygen, stimulates the nutrition of the heart muscle, and shortens the recovery period after exercise.
How to reduce your waist and belly without losing volume in your hips
In order for a figure to have beautiful curves, it is necessary to reduce the size of the waist while maintaining the roundness of the hips. It is possible to cope with this task. Waist narrowing occurs by reducing the amount of fat in this area.
Physical exercise alone is not enough:
- Refusal to eat harmful foods.
- Eat less, gradually reducing the portion to 80% of its usual size.
- You need to calculate the required number of calories and stick to this diet.
- Increase the amount of protein foods.
- Eat more fresh fruits and vegetables.
- Include sea fish, nuts, and flaxseed oil in your diet.
- Before meals, drink a glass of water to reduce hunger.
Cardio exercises will help reduce your waist and belly size:
- dancing;
- aerobics;
- swimming;
- a ride on the bicycle.
It is enough to exercise a couple of times a week for 30-40 minutes.
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.
How effective is hula hoop spinning?
An effective remedy for combating fat deposits on the waist and abdomen is hula hoop twisting. For noticeable results, you need to spin the hula hoop every day. You need to start classes with 5 minutes. Every week the training time increases, after 2-3 months, the duration of continuous training should be 40-45 minutes.
Classes can be divided into 2 parts - morning and evening, although experts believe that this method is less effective. When rotating the hula hoop, the direction changes every 5 minutes. You need to exercise daily. During menstruation, you should use a light hoop.
With a properly selected hoop, the results of the exercises are visible within 2 weeks.
Make a vacuum
The main feature of the vacuum is that it can reduce your waist. For beginners, the option in a lying position is suitable. Then, after practicing this type, you can start the vacuum on your knees, then sitting, and when you are ready to start the most difficult version of the vacuum, you can do it standing.
So, lie on your back, legs bent at the knees, arms extended along the body. Try to feel yourself, your oxygen in your lungs. Exhale smoothly but powerfully and draw in your stomach. Hold your breath for 10-15 seconds. Do at least 2 approaches per day. The effectiveness of this exercise lies in regularity.
How to remove sides with workouts at home?
Extra centimeters on the sides bother many women.
You can get rid of them with simple exercises:
- Side bends with dumbbells. Spread your legs wide apart, put one hand behind your head, and take a dumbbell in the other. Bend to the side. Perform 15 times for each side in 3 circles.
- Mill. Spread your legs wide. Raise your right hand up, bend, reaching with your left hand to the toes of your left foot. Change position. Repeat 15 times for each side in 3 sets.
Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.
A corset will make your waist thinner
Nowadays it has become very popular to wear corsets to reduce the waist. Some girls neglect their health and wear it all day long, and some even sleep in corsets. We will adhere to healthy behavior.
The corset helps the body tone through tension, and thanks to muscle memory, you will notice significant changes in your figure. Corsets with impregnation are more effective (be careful about the composition of the impregnation - everything should be safe for you). The corset must be selected according to individual parameters. You can wear it no more than 3-4 hours a day. Read the contraindications; in some cases, it can cause irreparable harm to health. Study the rules of use.
Surgical methods for reducing the abdomen to the waist
How to make your waist thinner and get rid of your belly quickly, without exhausting workouts and giving up food, worries many women who care about their appearance. Often, girls who are losing weight face another problem - sagging abdominal skin after losing extra pounds.
Plastic surgery methods will help solve this problem:
- Liposuction is the removal of subcutaneous fat. The method is suitable for young people or middle-aged people whose muscles have not lost elasticity. It is used when sports and diets do not bring results.
- Abdominoplasty – cutting off excess sagging skin on the abdomen. Suitable for people who have lost a lot of weight at once and whose skin is not elastic enough.
- Removal of 11 and 12 pairs of ribs . A complex and expensive operation with a number of life-threatening complications. Used extremely rarely.
You should not hope that after liposuction or abdominoplasty the result will remain unchanged. If you do not monitor your figure and nutrition, you can return to the pre-operative state.
Is it possible to fight jowls using conservative methods?
The only effective way is plastic surgery, threads and other interventions that will completely eliminate the unwanted defect. All other options will help in cases where deficiencies have just begun to form. They will help tighten the oval a little and prevent the rapid progression of sagging skin.
If the changes are critical, then only surgical methods will help restore turgor. In the future, you can use conservative ones to prolong the effect. With insufficient care, even after plastic surgery, the problem may return again, which will require more expensive and drastic interventions to restore beauty and youth.
Jowl massage
Quite an effective remedy. After applying cosmetics, you should move with special massage rollers or hands in the direction from the chin, to the sides and up to the ears. Massaging can also be done with a soft towel soaked in saline solution. After finishing, the salt must be washed off, and a moisturizer or anti-aging cream is applied to the skin.
Removing jowls on the face with lifting masks
Both pharmacy and home recipes are suitable. In the case of folk remedies, aloe, honey, essential oils of orange, cedar, tea tree, and argan will help. Among store-bought products, you should choose those that have the following on the label: panthenol, allantoin, marine collagen, hyaluronic acid, vitamin E, snail mucin and others.
Exercises for jowls
Beautiful and tightened skin on any part of the body is unthinkable without strong muscles. The face is no exception to the rule. Let's consider a special set of exercises that allows you to keep muscle fibers in good shape:
- It is necessary to puff out your cheeks strongly. Then roll the air from one side to the other for 30 seconds.
- Imagine a candle in front of you, purse your lips and sharply blow out the imaginary fire at least 50-60 times.
- Press your index fingers to your cheeks and then try to smile. Hold your hands firmly enough so that the effort you put into this process is noticeable.
- Alternately move your lips to one side and the other. Wrinkles and other irregularities on the tense part of the face should be smoothed out.
- Relax your lips. They should remain in this position until the end of the exercise. Stick your tongue out as far as possible and lift the tip up. Repeat the movement for a minute.
Face fitness will help prolong youth and tighten the unclear contours of the face. It is enough to devote 15-30 minutes a day to the procedures. It is good to combine them with massage, lifting masks and other care products that improve turgor.
Cosmeceuticals
The symbiosis of cosmetic preparations and nutraceuticals has proven itself in the fight against cosmetic defects. Such compositions have both a caring effect and a healing effect on the skin. Rare plant extracts and patented effective vitamin and protein complexes help stimulate the synthesis of collagen and elastin in tissues and restore water-fat balance.
Cosmetics from the RHANA corporation contain the necessary proteins, vitamins, micro- and macrocomponents, growth factors necessary for cell renewal and healing:
- GHC Placental Cosmetic is a biocorrector cream for intensive rejuvenation. Makes the skin denser, more elastic and firmer.
- Modeling 3-D mask with placenta hydrolyzate and coenzyme Q10. Evens out tone, promotes cellular renewal, eliminates wrinkles and tightens the oval.
- GHC Placental Cosmetic is a concentrated lotion for intensive rejuvenation. Serves to prevent the development of inflammation, protects skin cells from free radicals, and also restores the natural uniform color.
Advice from experts: how to maintain the achieved results
The achieved result can be maintained if you follow some tips:
- eat freshly prepared meals;
- do not violate the drinking regime;
- the break between meals should be at least 4 hours;
- get a good night's sleep;
- be sure to have breakfast;
- Do not neglect exercise at least 2 times a week.
You can slim your waist and trim your belly both at home and in a fitness club or gym. We must not forget about the principles of PP, without which fat burning will be ineffective.
To keep your figure slim, you always need to control your diet and exercise.
