Winter is very soon, but this is not a reason to eat stress Olivier and hide your figure under baggy outfits. The extra pounds will certainly not allow you to look graceful in a tight dress at a New Year's party, and the main thing that will catch your eye is your thin waist. This is one of the criteria that we constantly want to improve in order to make the silhouette visually more fragile. Ekaterina Nekrasova talks about how to achieve a wasp waist and avoid mistakes.
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How to lose weight in 4 minutes a day?
Quick fat-burning workout It is worth understanding that the notorious 60 cm is not true for everyone. The approximate parameters of an ideal waist are height minus 100 cm. And the abdominal exercises that girls like to do are not a panacea, and some of them, on the contrary, even expand the waist . Of course, a lot depends on physiological characteristics. However, do not forget that the waist is the result of general work on yourself and the quality of your body; it will not appear on its own.
Photo: istockphoto.com
How to make your waist thinner and remove your belly
Achieving a thin waist is not as easy as manufacturers of weight loss products write. You can make the task easier only by using special secrets. First of all, it is worth finding out the root cause of excess weight. If these are hormonal imbalances or problems with the thyroid gland, then treatment cannot be avoided.
To lose weight, it is important to use a symbiosis of methods:
- Healthy eating;
- Healthy habits;
- Physical exercise;
- Cosmetical tools;
- Getting rid of bad habits;
- The right motivation.
To keep your waist slim, you need a whole range of measures.
One method follows from the other, complementing it. You can’t choose just one thing while neglecting the rest of the list. It is equally important to prepare the body for a new lifestyle. Transition to a balanced diet and healthy habits gradually so that your body gets used to it. A sharp jump will become stress, which it is advisable to avoid altogether.
Physical activity begins with warming up and stretching so as not to damage the muscles. The load should be dosed - from a minimum of 10 minutes at home to 2 hours of active training in the gym. Allow your body to relax while staying toned. For this, a hula hoop (hoop), a jump rope and a gymnastic disc will be useful, on which you only need to spend at least 20 minutes a day.
Reverse crunches
They are performed in the same way as regular crunches, but the lower half of the body is raised. Unfortunately, this is where mistakes are often made. The fact is that the function of the rectus abdominis muscle is to bring the chest closer to the pelvis, or vice versa. That is, when performing reverse twists, it is necessary not only to raise your legs, but also to twist your pelvis, lifting it off the floor and bringing it as close as possible to the chest. The upper half of the body must be permanently fixed.
Proper nutrition
A balanced diet consists of foods rich in vitamins, minerals and microelements. A weight loss diet involves eating food that contains a minimum amount of carbohydrates and a maximum of proteins. Polyunsaturated fatty acids, fiber and clean water help increase metabolism, as well as remove waste and toxins from the body.
The main rules of dietary nutrition:
- You should eat light meals 5-6 times a day instead of the usual three. It is better to divide one standard portion into two or three.
- The most significant meal of the day is breakfast. It should be complete, rich in nutrients and calories, which will last for the whole day. Lunch is also rich, unlike dinner. Meals at night should consist of low-fat foods in minimal quantities. It is advisable to have dinner no later than three to four hours before bedtime.
- You should drink about two liters of clean water per day, not counting drinks. Nutritionists call green tea, vitamin cocktails and freshly squeezed juices beneficial. They can be drunk at any time, except during meals. It is advisable to drink food only with mineral water.
- It is important to start the morning with foods rich in fiber: bran, nuts, legumes, wheat, raisins, lentils, rice, oatmeal. Add carrots, greens, broccoli, cabbage to them. Instead of coffee, it is better to drink green tea with ginger, apple or orange juice.
- For dinner, nutritionists recommend eating kefir, fresh grapefruit, and salads. For fruit salad, it is better to use apples, pineapple or pears. Vegetable salads with cucumbers, herbs and cabbage are welcome. These fruits and vegetables burn stored fat.
The diet should include lean meat and fish, seafood, eggs, dairy products, olive and flaxseed oil. The latter contains a minimum of calories, as well as a complex of nutrients that are not even found in fish oil. It is fish oil that is considered an assistant in the fight against cellulite in the abdominal area. If you cannot tolerate it, then replace it with flaxseed oil.
Foods to eat for weight loss
In addition, you should avoid:
- Sugar, it is replaced with special diabetic supplements, honey, dried fruits;
- Fast food – it contains a large amount of fat;
- Chips, crackers and snacks;
- Fried, smoked products, or better yet, steamed or boiled;
- Sweets and carbonated drinks, which contain practically no nutrients, but contain a large amount of fast carbohydrates.
Pomegranate, grapes, watermelon, banana and cherries can be consumed but in small quantities. These berries and fruits contain enough vitamins, but they are also rich in fructose, which stimulates the appetite.
Spices, garlic, cinnamon, black pepper, and various homemade sauces are not forbidden, although they also have a positive effect on appetite, so don’t overdo it. You should not use store-bought mayonnaise, ketchup, mustard, or other sauces, because they are made from not the most healthy products with the addition of chemical flavor and smell enhancers. As a last resort, buy them only in health food stores.
Fiber-rich foods
Lateral bending on hyperextension
They are a more complex version of crunches on the floor, so they work perfectly on the oblique abdominal muscles. You need to fix your legs behind the roller, lie sideways in the hyperextension machine and tilt your torso down and up until the oblique abdominal muscle contracts completely. After completing a series of repetitions, you should turn over to the other side and work another part of the body. The torso should be kept in line with the legs.
All twists and bends can be performed with or without weights, and the number of repetitions can vary widely, from 10 to 20 or even higher. You should not frequently and heavily load the oblique abdominal muscles - overdeveloped obliques visually increase the width of the waist.
The best exercises for a small waist
To make your waist thin, you need a set of exercises, which includes strength training to strengthen the abs plus cardio exercises, which remove excess volume in the abdominal area and burn calories - the basis of the fat layer. Each exercise should engage the obliques and core muscles.
Physical activity is conventionally divided into exercises in the gym or at home. They differ in execution technique, efficiency, and the use of special equipment. They can be combined, changed, and the load increased daily.
In the gym
Those who want to lose weight often use various weights in the gym. They are needed to pump up muscles. This is useful for those who want to have six-pack abs. If it’s only important for you to get rid of excess weight, you shouldn’t work out hard with a barbell or dumbbells. In addition to weights, lateral extensions on the machine, straight abdominal crunches, and bending from side to side have a positive effect on the abs.
Hanging Leg Raise
Hanging on the horizontal bar, you need to raise your straight legs to an angle of 90°, hold them in this position for a while, and then slowly lower them. Hands remain shoulder-width apart, breathing is even. Do it as many times as physically possible.
Hanging Leg Raise
Bench crunches
The simulator is tilted 30–40 degrees. They lie head down on their back, their legs are fixed with special bolsters. The shoulders and upper body are gradually torn off, leaving the lower area without movement. There is no need to lower it all the way so that the tension on the press is maintained. Your arms can be crossed on your chest or behind your head.
Bench crunches
It is important! To relieve the vertebrae from strong pressure, the back is kept rounded.
Incline raises
You need to lie on your back, with your head up, and grab the bar with your hands. The legs rise at a right angle, after which they slowly return to their original position. Do not lower your lower body completely to maintain tension in the abdominal area.
Incline raises
Fitball exercises
The legs are placed on the fitball, the hands are on the floor, and the stomach is directed upward. As you exhale, the legs are pulled towards the chest, and the gymnastic ball rolls over the body. After a few seconds, exhale, then return to the starting position.
Fitball exercises
Crossover training
The sports apparatus uses the pectoral muscles and abs. You need to grab the handles of the crossover with both hands, taking a position in its center. The cables are spread slightly forward on the sides at slightly bent elbows. When exhaling, the handles move toward the chest, and when inhaling, they return to the standard position. It is important to keep your back straight.
Crossover training
At home
Since exercises can be performed at home without special equipment, they are suitable for beginners as a main physical course or as an effective addition to training on simulators.
Plank
In a lying position, focus on your palms, bending your elbows. The pose is similar to a push-up. Rise onto your toes, bringing your body into a single straight line. Stand in this position for 10–30 seconds, then lie on your stomach and rest for about 5 seconds. Repeat 5-10 times.
Plank
Vacuum
The exercise can be done in any position. Exhale all the air contained in your lungs. Inhale as much as possible until your stomach almost touches your spine. You need to spend 15–45 seconds in this state, then exhale again. Repeat the lesson as many times as possible. The exercise tightens the transverse abdominis muscle, acting like a natural corset.
Vacuum
Steps to the side
Stand up straight with your feet together and your hands on your waist. As you inhale, take a step to the side, raising your arms. As you exhale, lower your arms and place your legs side by side again. Repeat on the other side. The back always remains straight.
Steps to the side
Scissors
Lie on your back, press your shoulder blades to the floor, clasp your hands behind your head or place them under you, place your legs bent at the knees on the floor. The head rises, straight legs rise perpendicular to the body. Alternately, the legs are lowered to the floor.
Scissors
Swimming
You need to lie on your stomach with your feet shoulder-width apart and your hips pressed to the floor. Hands stretch forward. Then the upper body rises, after which the elbows are bent and the arms are pulled to the chest. The shoulder blades are brought together as much as possible. Return to the starting position and repeat the exercise as many times as you can.
Swimming or swallow
Training plan
A beautiful, narrow waist can be created in a short time only if training is carried out regularly.
A universal and effective training program both in the gym and at home looks like this:
- Monday: Exercises for shoulders and chest.
- Tuesday: Cardio exercise.
- Wednesday: workout thighs, buttocks and abdominal muscles.
- Thursday: closed.
- Friday: back and abs pumping.
- Saturday: Cardio exercise.
- Sunday is a day off.
To avoid stagnation of results, you should periodically change the combination of exercises, their intensity and training volume.
Useful habits
In addition to proper nutrition and exercise, healthy habits will help make your waist thin and your belly fat smaller. They are additional measures that help achieve the desired result faster.
Good habits include:
- Healthy sleep. A person should sleep at least 6 and no more than 9 hours a day. Prolonged sleep, as well as its lack, slows down processes in the body and creates a state from which it is difficult to get out of.
- Cold and hot shower. It is especially invigorating in the morning. Try not only suddenly changing the water from cold to hot or vice versa, but also turning on the massage mode in the shower, directing it to the abdominal area.
- Wraps. Using cling film wrapped around the waist, a greenhouse effect is created - fat comes out along with intense sweating. To improve the result of the procedure, you can apply special mixtures under the film, to which honey, wax, chocolate, and other components are added. They have a positive effect on the skin, eliminating wrinkles and other imperfections.
- Swimming or gymnastics. Exercising, especially these types of sports, strengthens the abs, absorbs excess fat, and has a positive effect on all muscle groups.
- Yoga. There are special asanas aimed at getting rid of excess weight. In addition, they calm the nervous system.
A corset is an excellent solution for those who dream of a flat waist. But you should not consider it the main tool for this, because it “works” only as an additional tool. Before purchasing it, be sure to consult a doctor.
You can find out what your normal waist circumference is by subtracting the number 100 from your height (in cm). For example, if you are 160 cm tall, your waist should be 60 cm, and if you are 185 cm tall, it should be 85 cm. The difference is 10 cm more. or less is considered risky.
Features of training for different people
In order for a girl to lose extra pounds as quickly as possible, remove belly fat and fat on her sides, she needs to focus on strength exercises: squats, deadlifts, push-ups, bench presses while lying and standing, pull-ups. The body at a young age will easily tolerate heavy, basic training, responding to it with a rapid decrease in the amount of adipose tissue in problem areas.
For an adult woman, aerobic exercises will most quickly help you speed up your metabolism and reduce your waistline due to a general reduction in fat: running, swimming, race walking, and working out on cardio equipment.
The easiest way for a man to get rid of his beer belly is through a set of strength exercises. In this case, the abdominal muscles should be exposed to the main load.
It should be borne in mind that it will be impossible to reduce your waist in a week or even a month through exercise without a protein diet with a calorie deficit.
Beautiful posture
Under the weight of worries and years, women and men get fatter, their waists become blurred and their bellies appear. It is believed that biological metabolism slows down over the years, by 30% by the age of 40, and by another 30% by the age of 50. But we must not forget about posture: it also changes over the years. Go to the mirror, stretch your neck, squeeze your shoulder blades together - and immediately notice changes in the waist area. Your tummy will tighten and your figure will become more attractive. Get back your beautiful posture:
Strengthen your back muscles. They are the ones who maintain posture and tighten the tummy. The “cat” exercise, as well as yoga and stretching, have a beneficial effect on the muscles.- Shoulder corsets. Special devices that prevent slouching help straighten your posture and prevent spinal curvature.
- Constant self-control. Pay attention to your posture when working at the computer and eating. At these moments, the muscles relax and the stomach protrudes.
Colon cleansing
The digestive system of modern humans is not completely cleansed and accumulates fecal deposits, mucus and microbes in the folds of the intestines. The weight of these deposits can reach 7 kg and provide excess volume. The problem arises due to poor nutrition and low amounts of fiber in food. Healthy vegetables, cereals, and whole grain bread are replaced with baked goods, canned food and sweets. Before you get a thin waist and flat stomach, you can help your intestines cleanse:
- Eat fresh vegetables and fruits, wholemeal bread, and cereal porridge every day.
- Help cleanse the body with pharmaceutical drugs - Lavacol, Fortrans and Lactofiltrum.
- At home, clean with folk remedies - water with salt and lemon, kefir and beets.
- Include bran in your diet. Thirty grams of wheat bran will fill your daily fiber requirement.
The figure will be transformed visually and the measuring tape will show minus 7 cm. A good mood and lightness will appear.
Cleansing the intestines entails positive side effects: the color and condition of the skin improves, skin rashes disappear, stool improves, waste and toxins are removed, and the blood is purified.
Maria Sharapova tucks her top into pleated trousers
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Posted by Maria Sharapova (@mariasharapova)
If there is no wasp waist, we create volume in the hips - this is worth learning from Maria Sharapova. Look how pintucked trousers paired with a tucked-in voluminous T-shirt made the tennis player’s figure more harmonious and proportional and “revealed” her waist. This fashionable technique is ideal for any outfit: business, casual and even evening if you change the top.
Where to find pintucked trousers: Finn Flare, Gate31.
