Many of the fair sex over time face the changes that occur during appearance especially in silhouette. This is connected not only with age, but also with motherhood. Most women after childbirth have to say goodbye to the waist. To get your figure back in shape hourglass, it is not necessary to find time in your schedule to visit the gym. There are many exercises designed to be performed at home.
Fascia during pregnancy increases in volume and becomes much stronger. This is due to the fact that it performs the function of supporting the abdomen. After childbirth, as a rule, the fascia does not acquire its former shape, that is, it remains thickened. This is due to the fact that at the same time get rid of excess weight, and it is very difficult to return the waist to the previous girth.
In order not to experience discomfort from the belly falling forward, to finally forget about the problem of “hare ears”, it is recommended to master a fairly simple set of exercises compiled by a professional fitness trainer. This training is ideal for women suffering from constant bloating, weight gain in the waist area. Just getting back toned belly you can regain your confidence.
Why does fat accumulate in the waist area?
The reasons for weight gain are different. They are primarily due to severe stress, hormonal imbalance, frequent snacking in an attempt to “seize” experiences, leading a predominantly sedentary lifestyle. Even when doing fitness, many focus their attention on the buttocks, legs and other parts of the body, but do not work on the waist.
All of these factors, of course, play a significant role in the appearance of fat deposits in the abdomen, sides, back. There is also a physiological feature of a person associated with the force of gravity and the effect that it has on the spine, connective tissues. Its role in the process of "increasing" the waist area is quite significant.
The mass of the upper body, combined with the force of gravity, causes the existing space between the hip bones and the ribs to decrease, the waistline becoming shorter and less pronounced. This process negatively affects the internal organs, muscles, fat layer, skin.
They literally start to bulge out. different sides, which is not in the best way affects both the appearance and the sensations makes a person feel much fatter than he really is. This does not pass without a trace, but negatively affects the digestive system, metabolism, blood circulation and oxygen saturation of the blood, the condition and function of internal organs. The result of all this is problems such as bloating, overweight.
Availability free space in the abdomen leads to stabilization of blood circulation, helps to normalize digestion. The result of this is that the waist acquires a more pronounced shape, the "belly" ceases to stand out forward. In addition, a person begins to feel a surge of energy, feel more comfortable both physically and mentally.
In everyday life, unfortunately, only a few think about how a sedentary lifestyle, which is predominantly carried out by all modern people, negatively affects not only weight, but also the waist line. No less important is the presence of some stiffness and tension, which is reflected even in the gait.
The gait of constantly disturbed people is devoid of any grace and grace. This cannot affect the state of the fascia. Light and weightless steps, on the contrary, make the connective tissues constantly work. Without much effort, a person with an "elegant" gait manages to keep the muscles in good shape, which allows you to quickly get rid of toxins, stress, and nervous tension.
Every day, the average person takes about 5900 steps. If you put more energy into each one, moving correctly, then the tissues and organs will begin to receive more oxygen, and the waist will become much thinner.
What is the effect of fascia on waist size?
Fascia is a kind of thin connective tissue, located directly under the skin, enveloping each individual muscle, "holding" organs and tissues in their places, giving the body a shape. Every housewife sees a similar thin fibrous layer on a chicken breast when she cooks white meat.
Healthy fascia has the appearance of a transparent film. Against the background of an unstable emotional background, stress, poor posture, an inactive lifestyle, injuries, it thickens, becomes much shorter and tighter. The restrictions that appear in movement provoke a large amount of toxins to enter the fascia, accumulating in peculiar pockets at the waist. This process is reversible.
The pliability of the fascia allows this "shell" to return to its former shape. It is enough to lead an active lifestyle, perform exercises and workouts that allow you to remove toxins accumulated in the waist area to make the silhouette attractive.
What to do for those whose waist has never been pronounced?
Literally every person has a waist, regardless of gender and age. The difference lies in the girth, due to genetic predisposition, body structure. Some people by nature have a thin waist, while others, on the contrary, are initially wider. Correcting this physiological feature is simply impossible. This also applies to creating a figure with ideal proportions.
Exercises to reduce the volume of the waist allow you to achieve the most optimal result, that is, exactly the starting point that every woman is endowed with by nature, as well as keep the abdominal muscles in good shape, which is certainly an adornment of the silhouettes. Classes with a roller - a foam roller are especially effective.
This sports equipment is for myofascial release - a moderate and gentle stretch that has a strong effect on body tissues. Exercising with a foam rubber roller increases circulation in the joints and tissues, eliminates stress, and helps to relax. The impact of the roller is comparable only with a deep massage. It “breaks” stagnant toxins, even works through scar tissue, giving the muscle structure greater elegance.
Thanks to the roller, the main and hard-to-reach muscles are included in the work, which is impossible to achieve when performing most exercises in both cardio training and gymnastics. In training with a roller, favorite and well-known exercises are ideally combined. You can work at any right time without having any restrictions in the choice of location.
A set of exercises for a thin waist
It consists of three blocks, each of which has its own focus, allows you to work out one or another muscle group.
Warm-up block
They allow you to open the chest, engage the intercostal muscles, stimulate blood circulation in the lungs, and feel significant relief in the process of breathing. Thanks to such inclinations, you can get rid of the feeling of anxiety, relieve attacks of both allergies and asthma.
Performance:
- standing straight, legs are placed hip-width apart;
- raise your arms up so that they are shoulder width apart;
- while inhaling bend to the right, and exhale to the left.
Perform at least 5 repetitions on each side.
"Mill"
Perfectly warms up the lumbar region and spine. Releases the fascia of the body.
Performance:
- legs apart at the level of the hips;
- a roller (roller) is placed behind the shoulders, held in the area of the bend of the arms in the elbow joint;
- on inhalation, the body in the lumbar region is turned in one direction, and on exhalation - in the opposite direction.
The main thing is to make sure that the legs remain motionless at all times. Five turns are made in each direction.
Block "self-massage"
It allows you to quickly eliminate tension, helps to reduce the amount of salt deposits that accumulate in the upper back, relax the upper thoracic vertebra, tone the cervical region. Exercise helps to improve posture, gives peace of mind.
Performance:
- lying on the floor, a roller is placed under the back somewhere in the bust area, they completely rest on the roller;
- hands are placed behind the head, closed in a lock, providing support;
- using the legs, push off the floor to move forward;
- while inhaling, they move up, while the shoulder blades are massaged and top part back;
- simultaneously with exhalation, they go down, rolling back approximately to the area of \u200b\u200bthe lower part of the femoral muscles.
You can't go too low. This will create unnecessary stress on the vertebrae and discs.
Helps reduce lateral tension and compression while stimulating lymphatic drainage.
Performance:
- lie on the roller perpendicular to the body, slightly turned with the right hips and armpits towards the upper back;
- legs bend under right angle, feet firmly on the floor;
- roll down the roller first 10 centimeters down towards the waist, and then return to the starting position, helping with their feet;
- the body is turned to the left side, a similar rolling is performed.
Do at least 8 times to the left and right sides.
The use of the diaphragm allows you to increase the amount of oxygen consumed, which accelerates the process of fat burning, increases the metabolic rate, and slows down aging. Exercise relieves the feeling of heaviness in the shoulders, relieves pain from the cervical region.
Performance:
- lie down on the roller, placing it below the shoulder blades in the area where the bust line passes, clasping hands behind the head;
- with an inhalation, the chest is arched forward, while lowering the head back, without disengaging the arms, stretching the neck to get rid of any tension;
- with an exhalation, the back is lifted up, due to which they get rid of excess carbon dioxide replaced by oxygen.
Performing this exercise allows you to get rid of tension and discomfort in the intestines, to align the muscles in the abdomen.
Do from 8 to 10 repetitions.
On internal organs and diaphragm
Thanks to the implementation of the turns, toxins are removed from the body, there is an increase in the space between the ribs and the hip joints.
Performance:
Similar to the previous one, but obliques are added knee joints to the floor, which allows you to warm up the muscles in the abdomen, helps stretch the waist.
Do at least 3 sets on each side.
"Snow Angel" - shoulder massage
Stimulates oxygenation of the blood, helps to work out the neck, shoulder, pectoral muscles, spine. Very helpful for posture.
Performance:
- the roller is placed parallel to the spine so that it is between the head and the coccyx;
- hands with the back side up spread the sides, straightening and opening the chest;
- make movements similar to those performed when creating the silhouette of an angel in the snow, which allows you to massage the shoulder blades while moving your hands up.
Make a "snow angel" 8-10 times.
Block to change, lengthen, strengthen and tone
For graceful posture
This exercise is also aimed at expanding the space between the ribs and hips, and removes the load from the vertebral section.
Performance:
- while inhaling, both hands are pulled up, and while exhaling, they round the back and pull the chin to the chest, while pulling in the stomach, touching the roller with the tips of the fingers so as not to lose balance;
- further, they take another breath, roll the roller in the opposite direction from themselves, starting the movement from the very tips of the fingers to the shoulder girdle, stopping stretching when the lengthening of the waist with the vertebra, shoulders with the neck is felt;
- exhaling, they return back to a position with a rounded back, drawing in the stomach.
Repeat the entire cycle of action for at least 8 repetitions.
Allows you to stimulate the lymphatic system, increasing the tone of internal organs and major muscle groups. exercise renders beneficial effect on the fascia of the lower back.
Performance:
- place the roller under the sacrum;
- the upper back with shoulders lie on a gymnastic mat, the waist, on the contrary, is raised;
- legs are raised towards the ceiling so that they form an almost right angle;
- hands are taken by the free outer edge of the roller;
- the legs are lowered with a breath down until a deflection is felt in the lumbar region;
- using the deep abdominal muscles, exhaling, the legs are raised again.
The main thing is to control that the spine does not move and does not strain.
Do 8-10 repetitions.
"Swan"
The exercise is aimed at strengthening, lengthening, toning the neck, shoulders, forearms, buttocks, upper back. It helps straighten the spine, creating space between the hips and ribs. The stretching effect allows you to feel taller, normalizes digestion.
Repetition:
- face down on a gymnastic rug, and the roller is placed under the elbow joints, stretching their arms forward, exposing thumbs up;
- socks pull away from you;
- the gluteal muscles are completely relaxed;
- simultaneously with inhalation, the roller is rolled with the force of the forearms towards themselves, while the stomach is pulled in and the shoulders are pulled back so that tension is felt in the hands, and the posture is straightened;
- the muscles of the press are pulled up as far as possible, helping to lengthen the front of the body and maintain good posture;
- exhaling, slowly return to the original position.
"Hourglass"
The exercise is aimed at lengthening, compacting and strengthening the lateral muscles, which are necessary to maintain the spine in correct position, reduction negative impact pressure with gravity.
Performance:
- lying on your side, stretch your legs in front of you;
- the roller is under the ankle;
- on the elbow, the arms on which they lie are raised, and the forearm is placed on the mat;
- control the presence of the roller in a stable position;
- take in air free hand lift, feeling how all the weight is held by all the lateral lines of the body, which resist gravity;
- exhaling, the torso is turned towards the floor, the arm is lowered, trying not to lose balance, remaining on weight.
Both left and right do from 8 to 10 repetitions.
Shell
Due to the retraction of the abdomen, toxins are released, the body is renewed, which helps to make the waist narrower.
Performance:
- the roller is placed below the knees;
- arms, forming a straight line with shoulders and wrists, are perpendicular to the floor;
- the shoulder joint is stabilized to be able to move around it so that the body does not move forward or backward;
- the stomach is pulled in, the spine is straightened as much as possible;
- they take in air into the lungs and roll the roller towards themselves, rounding the vertebral section so that it forms a shape resembling a shell;
- making a deep exhalation, the hips are raised as high as possible, using the roller as a support under the legs, keeping the stomach pulled in, freeing from a large amount of carbon dioxide.
- inhale again, return to the original position.
Make at least 8 "shells".
The presented complex is not intended to obtain an aspen waist, but allows you to give this area the dimensions laid down by the physiological structure, maintain the muscles and the body in good shape.
Whether you have a thin waist or not is largely due to heredity and body type. For example, making a thin waist is much more difficult than for asthenics.
The task is also more complicated for those who have a small distance between the ribs and the pelvic bone: alas, there will never be a wasp waist here.
The hormonal background also affects the girth of the middle part of the body: a large number of in the blood of female sex hormones (in particular estradiol) makes the figure more feminine, and the waist thin. And their lack often leads to the opposite effect.
How to train to get a slim waist
I will say right away: due to only strength exercises(let's say for) making the waist thin will not work. “We also need cardio loads that will melt the fat layer and remove excess volume in the abdomen,” explains Marina Abramova, manager of group programs of the fitness club "TERRASPORT Copernicus".
The ideal option is to combine strength and cardio exercises into one workout. “not only warms up the muscles well, but also noticeably increases the heart rate. Therefore, such activities burn more calories, ”says Marina Abramova.
The best way to sculpt a thin waist is exercises that involve the oblique muscles of the press and the stabilizers of the core, and will have a positive effect on the relief of the abdomen. But tilting to the side should be avoided: from this, the waist can be in volume .
Ours will help to make the waist thin, combining three power blocks and two cardio exercises. Do each of them for a minute, rest for another minute, and immediately move on to the next movement. “Advanced fitness athletes need to reduce their rest time to 30 seconds,” says Marina Abramova.
On the initial stage repeat only two such circles, and after a couple of weeks you can gradually increase their number to four.
To make your waist thin, exercise at least four times a week. Before performing the complex, be sure, and then do a little stretching. “The first will save you from injury, and the second from muscle pain,” recalls Marina Abramova.
A set of exercises for a thin waist at home
You will need: a fitness mat and two half-liter water bottles.
Power block // straight twists
Starting position. Get into a plank position on your palms and toes , place the brushes under the shoulders. Tighten your abdominal muscles and do not arch your back.
How to perform.“Step” to the right, first with your right hand, then with your right foot. Following them, step over there with your left hand and foot. Return to the starting position and repeat the maneuver to the left, (stepping from one edge of the mat to the opposite).
Twisting in the fold
Starting position. Stand up straight, put your feet together, hands on your belt.
How to perform. Keeping your back straight, jump to the left from foot to foot while raising your arms up. Jump back to starting position.
Power block // "Scissors"
Starting position. Lie on your back, lower back and shoulder blades pressed to the floor. Clasp your hands behind your head, bend your legs and place your feet on the floor.
How to perform. Raise your shoulder blades off the mat, stretch left hand and stretch it to your right knee. Repeat the exercise on the other side.
How to complicate exercises for a thin waist
Starting position. Sit down, rest your hands on the mat just behind the pelvis, bend your legs, feet on the floor.
How to perform. Slightly round your lower back. Resting your hands on the mat, tilt your body back at a 45% angle to the floor. At the same time, stretch your right leg forward to parallel with the floor. Return to the starting position and, again deflecting the body, stretch the left leg forward.
How to complicate. Leaning the body back, stretch both legs above the floor.
How to make a thin waist and a 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, a whole range of measures is needed to promote weight loss - diets, sports, special exercises for thin waist and flat stomach, wraps, supplements that stimulate metabolism and burn fat. In this article, we will cover all possible ways weight loss and suggest a few useful tips, recipes and exercises on how to make the waist thin, the stomach flat, and the figure graceful and toned.
With the regular implementation of the whole set of measures to form a thin waist, the results become visible in a week.
Slim waist, how to achieve - effective methods
The main tasks that need to be completed for those who want to achieve a flat stomach and a thin waist:
- lose weight;
- break down fat deposits in problem areas of the body, get rid of cellulite;
- tighten the muscles, thereby modeling the beautiful lines of the body.
This will help a few ground rules how to make the waist thin and the figure taut:
- proper nutrition and diet;
- physical activity - special exercises for a thin waist, exercise equipment and yoga;
- cocktails, supplements, teas, drugs stimulating metabolic processes in the body, cleansing, metabolism and fat burning;
- beauty treatments - massages, wraps, baths with additives, steam room, enemas.
In particularly difficult situations, one cannot do without radical measures - medical intervention: liposuction, mesotherapy, removal of ribs.
Charging in pictures for a thin waist
Effective exercises for a thin waist
The most famous exercise for a thin waist and a flat stomach, according to an established legend, was invented by A. Schwarzenegger, called "vacuum". Simple, but very effective, the bottom line is that while inhaling, we slowly draw in the stomach and, as if trying to reach the spine with the navel, while exhaling, we release it, but do not weaken the abdominal muscles. Exercise can be done anywhere and anytime, even while powdering the nose. To get visible results in short term, it is recommended to perform up to 50 sets per day, 5-10 times. To enhance the effect, you can retract / release the stomach while standing on all fours or sitting on a chair, the back is straight.
Exercises for a thin waist, in the photo Mr. Perfection performs a vacuum exercise
Exercises for a thin waist at home
Performing daily a simple set of 6 exercises, you will notice the first results of training in a week, perform quickly, to rhythmic music:
- We place our legs shoulder-width apart, feet parallel, hands on the back of the head, elbows apart as much as possible. On inspiration, we lean forward and try to reach the right knee with the left elbow, on the exhale we unbend, and repeat - with the right elbow to the left knee. We do 10 repetitions, every day we add the number of slopes, at the end of the week we do at least 30 times.
- The position of the legs is shoulder-width apart, the back is straight, we cling to the palms at chest level, we begin energetic turns - 2 to the left, 2 to the right, you can’t take your feet off the floor, we do 20 turns in one direction and the same number in the other.
- We lean forward, we do not bend our legs, with our left hand we touch the toes of the right foot, right hand up and vice versa. We try to turn the body as much as possible in the direction of the slope, we bend 25 times in each direction.
- Lie on your back, bend your arms, rest your palms on the floor. We raise the leg, bend 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, throw your leg. We make a tilt, try to reach the toes of the foot, straighten up and lean to the other side, trying to touch the field with our hands, we perform the exercise 15 times, then we throw the other leg and repeat the tilts.
- In order to get a thin waist, you need to work out the abdominal muscles. We lay down on the floor, hands behind our heads, legs tucked under the sofa. We begin to raise the body forward, do 20-40 twists.
Helpful Hint: You can continue your home workout on the health disc and spin the hoop for 10 minutes.
Modern hula hoop with massage pimples and magnets will speed up the process of forming a thin waist
Yoga for a flat stomach and a thin waist will help to significantly correct the figure, the video shows a lesson on how to properly perform the exercises.
The following video shows more effective exercises for a thin waist, a video instruction will help you diversify your home complex physical activity.
Exercises for a thin waist in the gym
For maximum result on modeling a thin waist, classes in the gym should be added to home workouts. Here the instructor will select the necessary set of exercises, based on the characteristics of your physique, 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 hall should be excluded the following types loads:
- classic squats with weight or belt;
- lateral hyperextension;
- side bends with dumbbells in hand.
A set of workouts for a flat stomach and a thin waist in the gym should be selected individually
Nutrition and diet for a thin waist, special preparations
The basic rule for weight loss is to burn more calories than you consume. Therefore, an important part of the complex, 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 kcal, then for a thin waist and flat stomach this amount should be reduced to 1000-1500 kcal.
Tip: 60% of the calories from the diet should be consumed before 4 pm, the remaining 40 before 8 pm.
All diets for a thin waist are built on the same principle: we exclude fatty and starchy foods, we remove foods containing carbohydrates, glucose from food, we build a diet on protein, fiber and fat-burning foods.
Table useful products for a 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 products that burn fats, 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 a thin waist should start with a glass of pure water, it is better to brew ½ tsp. cinnamon with boiling water, wait until it cools down 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 on diluted milk or water with berries. To diversify the menu, you can alternate, and in the morning of another day, eat 2 boiled eggs with a fresh tomato or cucumber. At the end of breakfast - green tea.
Oatmeal will energize you for the whole day
Important: All products for a thin waist should be steamed or boiled, let's say a grill without oil.
Stimulants for a thin waist
Over the years, the body clings to itself extra pounds, salts, toxins, slags, which are very difficult to get rid of. It is necessary to give an impetus so that the body begins to act, but before that it is necessary to be examined and get medical advice.
For cleansing and improving metabolism: skimmed sour milk with cinnamon, buckthorn or hay collection, coarse flax flour 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 - swallow's flight. You can buy it at a pharmacy or online store. All remedies have a relaxing effect on the intestines, so they should be taken with caution so as not to harm health and not to 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: the best masks for a thin waist are made on the basis of liquid honey, you can add to it:
- cinnamon;
- steamed ground coffee;
- mustard;
- red hot pepper.
The mask is applied in an even layer on problem areas and wrapped cling film. Keep for 20-30 minutes, you can do at home.
Girls with a thin waist who leave their feedback on losing weight say that it is good for a graceful and beautiful figure make masks from blue clay and seaweed.
Wraps help get rid of 20-50 mm per procedure
Home for a thin waist should be done pinch massage: apply a little oil, and preferably an anti-cellulite cream and pinch the fat deposits with your fingers, not to bruises, but noticeably. Baths with salt or magnesia also help to quickly remove extra centimeters and become the owner of a thin waist.
Salon procedures for a thin waist: Charcot's shower, hydro and manual massage, microcurrent, thalasso, mesotherapy - improve lymph flow and blood circulation, trigger liposis, promote skin elasticity and firmness.
Of course, you can walk in a corset 23 hours a day, which is also very effective for a thin waist, straightens your posture, but for most people it brings physical suffering.
Slim waist, photos before and after a set of measures
We have offered several very effective means and procedures that will help shape a thin waist and flat stomach, remove sides and cellulite. All activities should be carried out regularly, in a complex, only in this way can a visible result be achieved.
Contrary to beliefs that recent times splendor of forms regains popularity, harmony does not lose its position. Millions of us (those who want to lose weight), while admiring the coveted swimsuit or “fitting” dress, think about how to make the waist thin and the stomach flat. Notes of a layman picked up a few recommendations, following which the dream of a wasp waist will come true.
1. Raspberry and grapefruit will help to make the waist thin
According to Japanese scientists, ketones - substances contained in raspberries, can effectively fight excess fat. Nutritionists advise during the berry season to eat half a glass of slim berries 15 minutes before meals.
In the "non-berry" months, raspberries can be replaced with grapefruit. These citrus fruits also have a fat burning effect. If you make it a rule to eat half a grapefruit for 2 to 3 months before eating, you can easily lose up to two kilograms of weight.
2. Smokers have a wider waist
Research by British scientists has shown that people who smoke the ratio of waist to hips was greater than that of non-smokers and those who have done away with this addiction. These conclusions were made on the basis of indicators of weight, height, smoking history, hip and waist measurements of 22,000 subjects, both men and women. The funny thing is that in most cases, the weight of smokers was lower, and the waist was larger.
3. Plus avocado - minus centimeters at the waist
Nutritionists have found that monounsaturated fatty acids, the main store of which is olive oil and avocados, prevent the accumulation of fat deposits throughout the body, and especially in the flanks and abdomen. four week diet high content monounsaturated fats will help not only make the waist thin, but also get rid of extra centimeters in “problem areas”.
4. Cold water burns inches
There is an opinion that cold water promotes weight loss. German scientists have proven the veracity of this statement. Drinking two cups of cold water is enough for the brain to start producing the hormone norepinephrine, which affects the metabolic rate. The metabolism accelerated by a third increases the rate of fat burning by the same amount. Anyway, even if you can't drink cold water, drink the usual, but not less than 8 glasses a day.
7. Jogging or galloping
8. Pine nuts against appetite
Regrettably, but over the years, the dependence "appetite - waist" becomes more and more obvious. Therefore, in order to make the waist thin and maintain the effect of a flat stomach, you need to moderate the love of overeating. Pine nuts, that is, polyunsaturated fatty acids that they contain, will help in this difficult matter. It is pine nut oil that can stimulate the release of hormones that suppress appetite, which will reduce food intake by about 29%.
9. Maintain Muscle Tone with L-Carnitine
As you know, this amino acid has a positive effect on muscle tone, stimulates their performance and endurance. . L-carnitine is also a powerful calorie burner, while reducing the volume of the body as a whole and the centimeters we are interested in at the waist. The only condition is the presence of sufficient physical activity. So master running or fast walking, and be sure to train.
10. Fish oil in the fight for a wasp waist
By providing your diet with enough fish oil, you will not only reduce the risk of cardiovascular disease, but also become leaner. French scientists have shown that in healthy people, fish oil stimulates lipid oxidation and reduces body fat. And in combination with aerobic exercise, this is really effective remedy from the "swollen" waist.
11. Spin and spin
Invented more than half a century ago, the grandfather hoop, equipped with weights and massage balls, has not lost its relevance. It increases the tone of the abdominal muscles, improves blood and lymph circulation, making the skin of the abdomen more elastic and toned. By doing 20 minutes a day and sticking to a diet, you are quite capable of making your waist thin.
12. Oatmeal, ser
Universal porridge, a favorite of nutritionists and losing weight. And rightly so, because it contains fiber, natural prebiotics and complex carbohydrates. It is difficult to overestimate the advantages of oatmeal: miraculous porridge lowers blood cholesterol levels, protects against obesity, increases the concentration of free testosterone, under the influence of which the body intensively burns fats and increases muscle mass. Among other things, oatmeal stabilizes blood sugar levels. So make it a rule to eat it daily.
13. Apple diet
Apples know how to make a waist thin. Research by nutritionists showed that the first group of women who followed a low-calorie diet and ate 300 grams of apples daily lost significantly more weight than the second group who lost weight on the same diet, but did not eat apples.
14. Calcium is not friendly with being overweight.
Contrary to the opinion that cheeses and dairy products are high in calories and lead to weight gain, American scientists have found the opposite. It turns out that calcium, contained in milk, yogurt and cottage cheese, helps to reduce body mass index, and reduces waist size.
15. Whole Grain Diet Phenomenon
Whole wheat bread, brown rice and cereals- this is a real panacea for a thin waist. Nutritionists advise diluting your regular diet with three meals of whole grains per day.
16. Pinch massage
For those who want to have a thin waist and a flat stomach, Italian scientists recommend mastering pinch massage. Daily sessions of uncomplicated massage can reduce the amount of fat deposits in the abdomen by 5 centimeters in just a month.
17. Hit the calories with strength training
Practical studies have shown that strength training is the most effective way to burn fat. And if in the process of aerobic exercise, running or riding a stationary bike, you spend large quantity calories, then power loads the body continues to expend energy for the next 48 hours.
Slim waist in a week, is it possible? We can confidently say: “Yes!” But keep in mind that this will have to work hard and "torment" yourself.
But after all, during the period when you could afford to eat anything, not counting calories, not adhering to a diet and absolutely not working on your figure, it probably lasted more than one week, right?
Therefore, it will be quite difficult to “erase” the imprints of excesses, but is it worth it? So let's get started.
Mono-diets for slim waist
As you may have guessed, we are talking about diets. If you want quick results, you need a rigid diet that guarantees the loss of a certain number of kilograms in the shortest possible time.
These types of food include many, for example, rice, kefir, apple, buckwheat. The principle of such diets is to consume one product during the day (see the name of the diet).
This product is usually low in calories, contains no or very little fat. You need to consume food quite often, after three hours, while the last meal ends at 18-00. It is possible and very necessary to drink enough liquid, preferring green tea and mineral water.
Effective exercises for a thin waist
A thin waist in a week is not an easy task, but it's worth it! If after a week you continue to exercise, there will no longer be questions about a graceful waist. Consider the most effective and efficient exercises.
Warm up
Before any workout, do not forget that you need to warm up the muscles properly. You can run on a treadmill, perform tilts and turns to the sides, jump in place. Be sure to do rotational movements in the pelvic, shoulder, knee and elbow joints.
Exercise #1
Clasp your hands above your head. Perform side bends at a slow pace, forward, and then bend the body back. Do not lower your arms, perform tilts with maximum amplitude. Keep your back straight. Do 15 reps on each side. 
Exercise #2
The exercise is performed lying on the floor (use a bedding for convenience). Put your hands behind your head, bend your knees slightly, while lifting your feet slightly off the floor. Perform body raises so that the elbows remain deployed (15 times).
Exercise #3
Starting position: lying on your back, knees bent, arms at the seams along the body. Now we raise the hips a few centimeters, so that the coccyx comes off the floor, while straining the abdominal muscles. Hold this position for as long as possible, but not less than 15 seconds. We raise the hips slowly so that the main load goes to the press. 
Exercise number 4
Stretch as much as possible lateral muscles. They are responsible for the waist like a wasp. It is advisable to perform such twisting 15 times in each direction. Over time, it is desirable to increase the amount. 
