How to make your waist thin? Exercises for a narrow waist. Bugs in the hall

Bringing the body to certain standards is based on physical activity and changing eating habits. These measures are not always enough to get the desired result.

Even girls who are not overweight for medical reasons are often dissatisfied with their shape.

It all depends on your natural physique. This is the reason why one dress can fit perfectly on a girl, but look ridiculous on her friend. Nature arranged it so that all people differ from each other not only in facial features, but also in figure.

The standard of beauty today is a slender girl with a waist that stands out against the background of her hips and chest. The secret to attractive shapes is in proportions. A girl can be infinitely thin, but what's the point if her waist, chest and hips form a single rectangle?

Consider, achieving a slim waist.

What you need to know to tighten muscles and remove excess fat

When starting to lose weight, people misunderstand the role of physical activity in this process. Let's consider the effect of sports on muscle mass:

1. Physical activity helps strengthen muscles and increase muscle mass.
2. Due to differences in hormonal levels, women and men experience different results. Men's muscles gain volume faster.
3. Not all exercises give the desired result. And the most problematic place on the body is the tummy and waist.

Be sure to check out:

Straight leg crunches

Technique:

• We lie down on the mat. Raise the straightened left leg up. The right one lies parallel to the floor, but does not touch it;
• we reach with straight arms to the left leg;
• the lower back is pressed to the floor, during the exercise we tear off only the shoulder blades from the floor;
• change sides and repeat all over again.

We do the exercise for 30 seconds on each leg.

Rest for 30 seconds.

Photo: istockphoto.com

Effective complexes

Exercises on a stationary bike will not be enough. Standard complexes aimed at the abs will also not give the desired result and will not get rid of the sides. You need to use the oblique muscles and pump up the internal muscles of the corset.

The best:

1. Jumping rope. Alternate jumps with breaks in several approaches.
2. Jumping with legs spread every second count.
3. Gazelle legs exercise. It puts stress on the abs, oblique muscles, and hips. Lie on your back, bend your knees, lift your lower body, placing your feet on tiptoes.
4. An excellent fitness exercise: we take three body positions in turn. Standing, squatting, lying down, push-up position.
5. "Cat". We get on all fours, exhale and at the same time draw in our stomach. After 10 seconds we relax. Repeat many times.
6. The plank exercise helps a lot. Alternate with the side plank.

Important! Today, fitness experts consider some exercises to be a relic of the past. These include squats, side bends, and crunches. It is believed that these exercises do not at all contribute to the appearance of a thin waist.

Squats often cause pain in the lower back, and their impact on fitness is limited to the hips and muscle building on the front of the thigh. Twisting and bending help build oblique muscles. This means that the fat will go away, but in its place muscles will appear, which will remove the “hourglass” effect.

You may also be interested in:

For beginners

Those who are just starting to introduce their body to loads should learn the basics.

5 tips for beginners: achieving a wasp waist:

1. Do not eat or drink 2 hours before training and 2 hours after.
2. Everything is brilliantly simple: the most effective exercise for eliminating belly fat is considered to be retraction. Do this in transport, at work, in the cinema. Every free minute.
3. No less effective.
4. Honey massage gives excellent results. It takes up to 10 cm in 10 days. You can do it yourself. Hands are smeared with honey, stuck to the stomach, sides and peeled off. Use tapping movements to massage problem areas for 10-20 minutes.
5. Oriental dancing gives a good effect: most movements put stress on the abdominal, back, and side muscles. Shaking helps to quickly get rid of fat masses.

Let's look at one that even a beginner can handle. Before starting your workout, you should do a five-minute warm-up:

1. We run in place: 20 times with each leg. Break - 20 seconds. Repeat 2 times.
2. We run with the knees pulled up, a similar repetition.
3. Horizontal running from a lying position with outstretched arms. The alternation is repeated.
4. We rotate our hips from the “plank on the elbows” position. Ideal - 10 hip touches, break - 30 seconds.
5. Side jumps: 50 times.
6. Raising arms and legs while lying on your stomach: 30 times with 1 break for 20 seconds.
7. We complete the complex with stretching: exercises “cat”, “frog”, “fish” are performed.

At home or outdoors

In the park or in nature, the best way to fight for a slim waist is running.

This is a cardio load, it covers all muscle groups.

If you alternate between simple running and raising your knees, the effect will be amazing.

In second place is the bicycle.

Important! You should not perform active exercises outdoors in bad weather. This is contraindicated for people with chronic sinusitis, laryngitis, otitis media, sinusitis and other inflammatory diseases of the respiratory system. Cold air will trigger a relapse of the disease.

You can do any exercises at home. You don't have to go to the gym. A person has everything he needs: his body and willpower. With this you can achieve amazing results: daily workouts combined with proper nutrition will give results that will be the envy of gym goers.

The following set of exercises is suitable at home:

1. Exercise for the upper abdominal muscles. Starting position: lying on your back on a hard surface, legs at an angle, feet pressed to the floor. We perform 40 lifts of the upper body.
2. Exercise for the lower abdominal muscles. Starting position: lying on your back on a hard surface, legs extended, arms along the body. We perform 40 leg raises to a perpendicular position and back.
3. Exercise bike: 100 times.
4. We roll over onto our stomachs. The arms are extended upward, pressed to the floor. Raise the upper body and legs together: 40 times.
5. We get to our feet, perform rotations of the upper body around: we outline a horizontal circle with our body: 20 times in each direction.

Pros of home workouts:

1. Psychological comfort in the absence of strangers.
2. You don't need to wear a beautiful outfit: comfortable things are enough.
3. Any music to your taste.
4. You can look after the child and cook dinner at the same time.

Cons: nice outfit and strangers are stimulating. The gym also usually has all the necessary equipment: dumbbells, jump ropes, mats, step pads. And a professional trainer will tell you what you need to work on more actively. It all depends on a person’s motivation, perseverance, and willpower.

Home classes are always available, there are many complexes. You can alternate loads, practice dancing according to the tutorial.

Outdoor training complex

Do the following exercises one minute at a time:

1. Running with knees raised.
2. Running with your heels raised.
3. Break - 1 minute.
4. Jumping in place over a skipping rope.
5. Jumping with legs spread.
6. Break for 1 minute.
7. Repeat 4-5 times.

In gym

In the gym, pay attention to the treadmill and exercise bike. Alternate them with strength exercises for the whole body, focusing on the oblique muscles and abs. This approach will help achieve the desired result.

Take this opportunity and talk to your coach. He will assess your build and select the right exercises.

A set of exercises in the gym:

1. Warm-up: jumping, running in place, bending to the sides from a standing position.
2. Stretching: we stretch our fingers to the floor with straight knees, swing our legs to the sides, forward and backward 15-20 times.
3. We perform 5-6 repetitions 10-15 times: load on the lower abs. We lift weights with our legs while lying on our back.
4. On the upper press: we lift the body on the simulator, where the legs will be fixed above the head. We perform 15 times, 3-4 approaches with short breaks.
5. Lower abs again: repeat exercises.
6. Buttocks, thigh muscles. A treadmill, calf and thigh trainer are suitable.
7. We finish with a load on the muscles of the arms and back - this way the workout will be complete. We lift weights on a simulator from a sitting position. 4 sets of 10-15 times.

You may also be interested in:

How to visually narrow your waist with the right clothes

Stylists recommend using techniques for combining items and clothing styles to visually correct the abdominal area:

• wrap dresses and blouses . The silhouette visually makes the bust more expressive, draperies and belts create the illusion of a thin waist. The style works on girls of any build and height;
• White top black bottom . A contrasting blouse with lush decoration, sleeves and a pencil or year skirt will correctly highlight the figure, diverting attention to the hips and shoulders. This technique will help those who do not know how to make a thin waist before an important event: a business meeting or a special event. The technique of white top and black bottom is universal, works on women of any age, and suits business and romantic clothing styles;
• block coloring . The style, when contrasting dark inserts are placed on the sides on a light canvas, visually stretches the silhouette, hiding the sides and curvy hips;
• skirts and trousers with a corset or high waist . The high waist and fit visually makes the belly smaller and the silhouette more graceful;
• dresses and blouses with basques . Wavering waves add grace to the entire look, emphasizing the slenderness of the legs and adding the desired centimeters in the hips, making the waist aspen;
• belts at the waist . Contrasting or matching the dress, wide or narrow, classic or in the form of a belt-corsage - this accessory can draw a beautiful contrast between the chest and hips.

Difficulties in choosing clothes for certain body types

These techniques are difficult for girls with broad shoulders and narrow hips (inverted triangle silhouette), or an apple shape (narrow hips and shoulders and a large belly). It is difficult to visually correct the figure of short and overweight women. How to reduce the waist of such ladies? Only through a comprehensive method of diet and sports. For a one-time important event, you can use shapewear with a minus effect of up to 3 sizes. Doctors do not recommend using such T-shirts, graces and corsets for everyday wear. The compression effect, tightening fat and excess skin on the abdomen, pinches blood vessels, impedes lymphatic drainage, and puts pressure on the intestines and pelvic organs.

How to achieve quick and noticeable results

There are rules that will make any complex more effective. Their implementation will speed up the process and get quick results:

1. Protein diet.
2. Drink a glass of water on an empty stomach and half an hour before each meal.
3. We devote at least 40 minutes a day to sports, without breaks.
4. Start dancing, it's addictive, soon you'll start dancing every free minute. Watch dance shows and get recharged from them.
5. If dancing doesn't appeal to you, you can try athletics. Get yourself involved in sports.
6. Do not interrupt for more than 4 days.
7. Do the exercises in the morning, at least a small set.

How to make your waist thinner with diets

How to make your waist thinner? Start eating healthy and regularly. Any nutritionist will give this recommendation. The diet should consist of vegetables, unsaturated fatty acids, vitamins and essential amino acids. The basis of the diet for a thin waist is:

1. avocado;
2. oatmeal, buckwheat, millet;
3. seafood;
4. white, cauliflower and Brussels sprouts;
5. seeds.

Contrary to stereotypes about the usefulness of legumes, they provoke flatulence and an enlarged abdomen. It seems that a person wants a thin waist, but the volumes are still the same and have even increased due to moisture retention and gas formation.

All methods work with daily use and strict control. In practice, most people find it difficult to count calories or stick to a healthy diet. Also, a number of diseases do not allow you to introduce dietary restrictions or exclude certain foods. It is difficult to lose weight if you have gastrointestinal diseases, kidney failure, anemia and other diseases.

It is worth noting that with hormonal disorders, losing weight through nutrition is not always possible. Before switching to a diet, consult an endocrinologist. The effectiveness of proper nutrition will be zero if you don’t get enough sleep. Chronic lack of sleep disrupts metabolism and provokes severe hunger. If you decide to get a thin waist with the help of a diet, then after 19.00, keep your mouth shut, and at 22.00 - go to bed.

Professionals advise

Anna Kurkurina, fitness trainer, author of her own methods for drying the body

Anna recommends listening to your body and not doing exercises that cause pain or discomfort. She believes that the main thing, both in medicine and in sports, is to do no harm. Anna develops sets of exercises individually, taking into account the characteristics of the body, body composition, and other parameters.

Some of her advice is simply discouraging: Anna advises periodically drinking not red wine, but cognac with lemon.

Natalya Makeeva, fitness expert

Natalya practices weight loss training and develops special marathons. Her basic rules: physical activity and exclusion of fast carbohydrates. She recommends giving up carbohydrates after 18:00 and getting used to regular workouts. The secret to being slim: stability. Therefore, extreme diets and excessive exercise do not produce results.

Seryoga (Sergey Parkhomenko), rapper, author of his own weight loss method, participant in television projects

Seryoga is convinced that it is enough to devote 30 minutes a day to training, normalize nutrition, and a person will quickly get in shape. The rapper has developed a training program according to which you can achieve your ideal physical shape after just 99 workouts. 99 days of comprehensive work on yourself - and you won’t believe your eyes.

Possibility of surgical waist shaping

Plastic surgery and cosmetology offer several methods for creating the ideal hourglass silhouette:

• Abdominoplasty. During surgery, the surgeon removes sagging excess skin and fat deposits (“apron”) from the abdomen. The method is effective for body correction after rapid and dramatic weight loss, after pregnancy (especially multiple pregnancy). There are several types of abdominoplasty. Depending on the amount of excess skin and fat deposits, the plastic surgeon recommends full, medium, mini or no incision surgery.
• Ultrasonic liposuction. For liposuction, small punctures are made in areas where fat is deposited. The ultrasonic wave crushes the fat folds, the device brings the fat cells out. Immediately after the procedure, the client receives a flat stomach, elimination of “lugs” on the hips and a thin waist. Lipoaspiration removes up to 8 liters of adipose tissue at a time.
• Changing the shape of the 12th and 11th pair of ribs. Previously, removal of ribs to reduce the waist was proposed in the world, but this was the most radical and dangerous operation. ANACOSMA plastic surgeons perform a much less traumatic operation - these ribs are slightly filed, and then the surgeon changes their shape, which is fixed in the new position forever. After such surgery, the waist is reduced by 10 centimeters or more.

Main conclusions

1. To lose weight at the waist, you need to use special exercises: jumping rope, alternating leg positions, side plank and others.
2. Forget about squats and bends - they're a waste of time.
3. It is important to consider nutrition: focus on protein foods.
4. Exercise in the morning.
5. Drink water before every meal.
6. Create a weight loss program for yourself: select exercises, create a schedule.
7. To achieve quick results, intensify your workouts, make sports a part of your life and change your eating habits.

You may also be interested in:

Crunches

Technique:

• We lie down on the mat. Legs are bent at the knees. We raise our arms straight up;
• lift your shoulder blades off the floor and stretch your arms upward;
• Do not lift your lower back off the floor.

We do the exercise for 30 seconds.

If you've reached this part of the workout, it's time for a break. Rest time – 30 seconds.

Photo: istockphoto.com

If you have cellulite

If you are already familiar with my course How to get rid of cellulite forever, then you probably already know that one of the key reasons for the occurrence and development of cellulite is a slow metabolism in a woman’s body. This is a direct consequence of a sedentary lifestyle and poorly organized, irregular nutrition.

The training program presented here is ideal for stimulating and significantly speeding up your slow metabolism, thereby reducing not only excess weight (if any), but also eliminating the most important cause of the hated cellulite. By actively using the static gymnastics training complex given in this report and carefully carrying out the necessary procedures from the anti-cellulite course, you will soon feel the true value of these seemingly simple recommendations.

Thus, this program is an excellent addition to the general course of anti-cellulite procedures, which you learned about by studying my course on this topic.

What results can be expected from static gymnastics?

The effectiveness of this small program depends on many factors. Let's discuss each of them one by one.

Nutrition

The healthier and more varied your diet is, the more significant results you can expect. There are many excellent articles and books written about nutrition. Here we will limit ourselves to only the most important and obvious recommendations. Here are some tips for healthy eating:

1. You should eat food at least 4-6 times a day in small portions. It is very important! If you don’t have time to eat a full meal on time, it means you don’t have time for your own health and beauty. A cup of coffee with candy or cookies is not considered a healthy meal.

2. At least a third of the food you eat should be fresh fruits and vegetables in the form of salads and other practically unprocessed dishes.

3. Most fats should be obtained from vegetable oils. Remember, vegetable oils do not make you fat, but make you healthier, more energetic and beautiful.

4. If you like sweets and starchy foods, be prepared for decreased results from training, especially in terms of losing excess weight. The program will improve your body shape and make you firmer due to muscle tone, but the desired weight loss may not occur due to too high calorie intake.

5. Immediately after training, you should eat some sweet fruit or drink a glass of fruit juice (close the carbohydrate window). But the ideal option is to take one serving of whey protein (sports nutrition) diluted in clean water.

6. Do not torture yourself with hunger strikes, and do not follow painful and ridiculous diets, especially from glossy magazines. Always eat what you love and what is available and produced in your area (does not require a lot of time and money to get and prepare it). Eat as much as you want. But adjusted for health and attractive appearance.

Do you want to be healthy and attractive? Then fall in love with what brings you health and attractiveness. Give up endless cakes and cookies, coffee and jam.

7. Pay attention to dried fruits and nuts. Many people are not even aware of their diversity and benefits. Use them daily, but in moderation, as they are very high in calories.

8. Give preference to those products that are made from plants that grow specifically in your region. And if it is meat or fish, then let it be locally produced.

Regularity of static gymnastics classes

Do not miss classes without a good reason. Valid reasons include only a few really important things: illness, serious world disasters, serious family problems and events. All other reasons are nothing more than laziness and an excuse for your inability to organize your daily routine. The more often you skip classes, the less results you will achieve. This has been verified and is beyond doubt.

Complete rest

Such is the nature of the human body that it needs quite a significant amount of time to restore spent energy. This is doubly true when it comes to special physical activities designed to give exquisite shape to the body and improve health. Give yourself time to rest: get enough sleep, take days off if necessary, do not train if you feel overworked - all this will ultimately lead to the desired result faster than stubbornly following an unrealistic plan.

Additional workouts

The small program for the waist, hips and buttocks given in this publication can become part of your existing training program. Or it can become the basis for your future individual training program.

If you wisely include this training complex in your program, you will speed up the achievement of the desired results. This is definitely true!

However, you can easily use this complex as an independent training program. Just do it 3-5 times a week (every other day or even every day).

Positive mental attitude

What do I call a positive mental attitude? There is nothing supernatural here. Just believe that you can make your body more perfect, just be sure that everything will work out. Don't allow the slightest doubt. Just tune in to positive changes in your life, in your body.

Learn to maintain your mood at the right level. This is an extremely important skill in life in general, and it will bring wonderful results in fitness classes.

So, if the maximum number of conditions are met, you can fully count on the following: Reducing body weight - 2-6 kg per month. Reduction in the circumference of the waist, hips and buttocks by approximately 3-10 cm per month.

Note! All this with five half-hour workouts a week and without any diets!