The main factors that usually contribute to the accumulation of excess weight are the use of large amounts of carbohydrates, table salt and a lack of vegetables and fruits in the diet. Getting rid of extra centimeters in the abdomen is very difficult, but still quite real.
11:32 23.04.2014
It turned out that extra pounds around the waist are the norm for the population of our geographic latitudes (as well as full hips). Also of great importance are hormonal disorders (an excess of cortisol, which is released as a result of stress or smoking), the release of testosterone in women (as a result of ovarian cysts).
The amount of body fat in this area of the body is 30-50% directly related to genes, but the remaining 70-50% is entirely on your conscience. And this is your main trump card! From a medical point of view, this problem is not difficult. In addition, a stomach that is too flat is more dangerous to health than one that is too full. Eliminating kilograms from the abdomen and waist is much easier than from the hips. The main thing is discipline, patience and work.
Diet
1. Change your habits
The reason for the deposition of adipose tissue is a large number of simple carbohydrates. You will have to be completely away from them in order for the diet to be truly effective. They can be replaced with complex carbohydrates (but, of course, in small quantities). Ideally, you should be getting complex carbohydrates from every second meal (be sure to include them in your breakfast!). Also be careful with foods that have a high glycemic index - it quickly raises insulin levels in the blood. In addition, it contributes to the deposition of fat in the abdomen. And do not forget about regular meals - try to eat every three hours, always at the same time. So you will accustom your body to a regular supply of energy, and he himself will stop gaining fat reserves.
2. Choose fiber
To make your belly appear smaller, reduce your intake of foods that cause bloating (cabbage, legumes, onions, garlic, cookies, fried foods, spicy seasonings, fruit juices, carbonated drinks). Do not limit your fiber intake - it regulates the bowels and promotes harmony. Eat canned vegetables, cereals, oat flakes, yogurts, kefirs, salads. But remember that eating fiber is only beneficial if you drink enough water (at least 2.5 liters every day).
3. Stress under control
Cortisol is a hormone from the steroid group that responds to stress and provokes an increase in blood glucose levels. People who often experience stressful situations, the level of cortisol is very high and due to this they lose weight faster, unlike those who have normal levels of this hormone. Excessive amounts of cortisol lead to the accumulation of fat in the neck, décolleté and abdomen, but the arms and legs remain slender. If stressful situations are normal for you, think about how you can change this situation. Often the best solution is to consult a specialist: a psychologist or psychotherapist.
In the cabin
4. Professional massage
A massage performed by an experienced therapist is the perfect addition to your diet and regular workouts. The techniques used during the massage and lymphatic drainage contribute to the reduction of the subcutaneous fat layer, normalize microcirculation, promote good blood supply to tissues and, ultimately, improve appearance skin. In addition, massage removes from the body toxic substances and excess fluid, thereby speeding up the metabolism. If massage is done regularly (at least 2 times a week), it will begin to affect the hormonal background, the immune system and strengthen the protective function of the body.
5. High frequency shaping
The Exilis procedure is based on the use of high frequency energy, which warms up the tissues and thus induces them to metabolic activity. Thus, the processes of local lipolysis of adipose tissue are accelerated. On average, the result of one procedure is minus 1-5 cm. An additional plus is that after the procedure, the skin becomes more toned, and the visibility of cellulite is noticeably reduced.
6. Waves for weight loss
Have you decided to lose a few pounds? Fine! But just do not forget to worry about skin tone. There are many procedures based on radio waves, such as Therma Lipo. In addition to the fact that radio waves stimulate the processes of lipolysis (fat breakdown), they improve the production of new collagen, due to which the skin is tightened and smoothed during the procedure.
7. Don't Forget Creams
Cosmetics usually work only in upper layers skin. Their use saturates, nourishes the skin and protects it from penetration into the lower layers of free radicals, which damage it and cause loss of elasticity. Hope is also inspired by cosmetic products containing so-called nanotechnologies, which make it possible for beneficial substances to penetrate into the deeper layers of the skin. It is impossible to deny the benefits of massage, which accompanies the process of applying the cream to the body.
At the doctor's
8. Alternative to liposuction
This is the Aspire SlimLipo procedure. It helps to get rid of excess body fat in certain parts of the body and tightens the skin. Bundle embedded under the skin laser radiation acts only on the fatty layer, which is destroyed and excreted from the body.
9. Injections for weight loss
The most effective are injections of phosphatidylcholine (helps eliminate body fat). Good results are also shown by mesotherapy using lipolytics such as L-carnitine, caffeine or artichoke extracts.
Gym
10. Complex training
Exercises alone to correct the shape of the abdomen are indispensable here. To achieve the desired result, alternate strength exercise with aerobic. Intensive training of the abdominal muscles increases blood circulation and activates their work. After several months of aerobic training, you will surely notice that fat in the waist area disappears much faster than in other parts of the body. How often to exercise? Every second day so that the muscles can recover. Optimal quantity approaches? It is not so important, the main thing is that the technique of performing the exercises is correct. And most importantly, during training, all muscle groups should be involved: straight, oblique and longitudinal.
Exercise for the rectus muscles
Starting position: lying on your back, put your feet on the chair. Slowly raise your torso to your knees (don't lift your shoulder blades off the floor).
Exercise for oblique muscles
Starting position: Lie on your back and straighten your legs. Bend your left leg and try to reach your knee with your elbow right hand. And vice versa.
Exercise for the longitudinal muscles
Starting position: Lie on your back with your knees bent high. Exhale and lift your pelvis up, pulling in your stomach and tensing your buttocks. Maintain this body position for 4 seconds. Then slowly lower yourself back down.
11. Position matters
The abdominal muscles do not tolerate monotony. Did you do the exercises while lying down? Change the starting position - this will speed up the process of strengthening the muscles.
- Stand up straight with your legs slightly apart, bend your knees and place your hands on outside hips. Exhale, draw in your stomach strongly and arch your back. Relax and straighten your back, starting from the waist.
- Repeat the exercise rhythmically, exhaling each time you draw in your stomach, and inhaling when you straighten your back.
- Staying in the same position, move your pelvis back and forth (3 sets of 8 repetitions in each direction).
- By rotating your hips, you engage all the abdominal muscles, as well as the muscles in your lower back. Stand straight with your feet shoulder-width apart, bend your knees slightly and rest your hands on your hips. Rotate from left to right and vice versa. Your pelvis should describe a large and precise circle.
12. Magic belts
To date, not a single simulator designed for the abdominal muscles is able to correct its shape, but it can help to correct the silhouette (of course, on the condition that you combine regular exercises in the gym with a diet). Vibrating massagers, like regular massage, stimulate blood circulation in the abdomen. But the usual neoprene straps that are often used during aerobic training (they should be made on a cotton basis) contribute to an increase in temperature in the abdomen. Result? You lose more fluid, and the amount of fat burned increases.
13. Stretch
The abdominal muscles, like any other muscle, must be strong. But do not forget about stretching. It helps to further strengthen the oblique abdominal muscles and shape the waist.
Exercises:
- Feet shoulder-width apart, feet parallel, keep your back straight and turn your torso to the left and right.
- Keep standing in the same position. Keep one hand on the waist, and raise the other as high as possible and transfer the body to the side so as to feel the tension of the hip joint.
14. Run and walk more often
You can start with two or three times a week, and then gradually increase the number of aerobic activities so that over time you can do six times a week. The most effective will be running or walking, for which there is a special walking technique: step from heel to toe and vigorously move your hips. This helps to eliminate fat deposits in the waist area.
15. Dance, dance ...
This is a great workout for the abdominal muscles. While dancing, you rhythmically move your hips, your pulse speeds up, and your waist becomes slimmer!
Proper clothing
16. Pay attention to the material
The fabric from which your clothes are made is very important, as well as the cut itself. Stay away from satin and leather. Bet on denim, corsets and dresses with a wide belt. You can also try on high-waisted trousers (but only if they are made of thick fabric). Feel free to wear cropped jackets and jackets - they additionally emphasize the waist.
17. Avoid Patterns
If you are embarrassed by a rounded tummy, give up geometric patterns and stock up on a few straps. Wear them over tunics, shirts, dresses. It is better that the color of the belt contrasts with the color of the clothes - this will visually make the waist slimmer.
18. Glory to the corset!
This is the best outfit in every girl's wardrobe. It can be tightened both in front and behind. Wear it over a T-shirt, blouse, or put it on your naked body, and throw a strict jacket over it.
19. Who will praise me?
Feel free to focus on the part of the body that you consider the most advantageous. Girls with a barely defined waist and a bulging tummy, as a rule, have a very slender legs. It would be sacrilege to hide them! Combine long warm sweaters and voluminous shirts with tight-fitting leggings and wedge shoes.
20. Be sexy
If you are going to travel to warmer climes, be sure to get a few closed swimsuits (they are still relevant!). Such a swimsuit hides extra centimeters and makes the tummy flat. Avoid models with bright patterns and bikini.
Graceful, thin and slender waist has always been one of the symbols female beauty. However, in the old days, the desire for a thin waist delivered ladies and young girls a lot of troubles and torments, including could lead to serious health problems. After all, it is known that the fair sex at that time had to wear corsets: what can you do, that was the fashion of that time.
A girl or lady who dared to do without a corset could simply be considered too extravagant or ill-mannered in society. But you and I are lucky in this regard - corsets have long been out of fashion, except perhaps at a costume ball or a social event with an emphasis on the 18th century. But there are many more ways to make your waist graceful without harming your health today than among women of past centuries.
What waist is considered slim?
What waist size is considered correct and proportional for a woman? Young women with a normal physique should subtract 100 cm from their height. The resulting number will correspond to the normal waist.
For example, if your height is 170 cm, then a waist of 70 cm will be normal for you, although it may be slightly thinner or wider, depending on the type of addition. In women with wider bones, the waist will be correspondingly wider, and rightly so. Therefore, you should not strive at all costs to achieve an aspen waist, and torture yourself with diets if your body type suggests completely different parameters.
Another test for the correct proportions: if the volume of the hips and chest is about the same, then the waist should be about 70% of the hips. It is these proportions that always look beautiful and harmonious, even if a woman does not fall into the category of beauty standards.
How to make the waist slim?
Although who invented them, these standards? After all, nowhere in the laws of nature is it written that only sizes 90 - 60 - 90 should be considered harmonious proportions. The amount of certain sex hormones in a woman's body also affects the waist size: the more female sex hormones estrogen, the thinner and slimmer the waist will be.
The size of the waist circumference also depends on the amount of body fat, the volume of the muscles of the back and abdomen. In an effort to make the waist thinner, you should first of all remove excess fat deposits on the abdominal wall, and then strengthen the muscles of the back and abdomen. A great opportunity: fitness or aerobics classes - this way you can burn extra calories.
Inflating the press during this period is unlikely to help, since with increasing loads, the abdominal muscles grow rapidly, and, accordingly, the waist size increases. It is better to download the press when you get rid of excess fat on your stomach.
Ideally, the abdominal muscles should work simultaneously with the back muscles - this way you can quickly achieve results. However, you should not rush: it is better to perform the exercises calmly and with concentration, and most importantly, regularly. Try to practice every day for a month, and then, when training becomes a habit, you can practice every other day. It is recommended to start classes with a warm-up: this way you can increase the mobility of the joints, warm up the muscles and tune in to an effective workout.
The warm-up can be anything: walking in place to cheerful dance music, dance moves or easy running.
At the end of the warm-up, perform several torso bends in different sides, so as to feel how the muscles of the opposite side of the slope are stretched. Make several circles with your arms, with full amplitude - first back and then forward. Lower your head, then slowly lift it up and look up until you feel tension in the muscles of your neck and chin. Repeat this 10 times.
Slim Waist Exercises
- Lie on your back on the carpet, bend your legs, feet on the floor. Tilt your legs bent at the knees in one direction, and then in the other direction, trying to touch the floor with them. At the same time, try not to tear your back off the floor.
- Lying on the carpet, hands up, behind your head, turn your torso, rolling on the floor. Roll back 1m to one side, then to the other.
- Lying on your back, arms at your sides, bend and slightly raise your legs. Now turn your legs to one side and the other, trying to touch the floor with your knee.
- In the same position, but the legs are straight and raised up. Lower your legs, keeping them straight, to one side, touch the floor with them, put them on the floor. Then do the same on the other side.
- Lie on your back and bend your knees. Put your hands along the body, palms down, pull your stomach in. Raise your hips a few centimeters so that the tailbone is off the floor, while tensing the abdominal muscles. Hold this for 15-20 seconds, then lower yourself to the floor. When lifting your hips, do it slowly, not jerkily. The main load in this case should fall on the abdominal muscles.
- Lying on my back right leg bend at the knee so that the foot is on the floor. Throw the left leg over the right one so that its ankle rests on the right knee, and the knee of the left leg is directed outward. Keep your hands behind your head, without closing your fingers, keep your elbows open, pull your stomach in. Raise your head and shoulders, turn your right shoulder towards your left knee, trying to touch it with your elbow. Hold this for about 10 seconds and return to the starting position.
There are a lot of exercises for the waist, however main factor success is the regularity of their implementation. Even the most effective exercises you will not be helped if you perform them on a case-by-case basis. Exercises with a gymnastic hoop will also help to make your waist stronger and thinner. At the same time, the fat layer will decrease, and the abdominal muscles, torso and legs will become stronger.
Getting used to rotating the hoop at the waist, you will learn how to remove the stomach, as the muscle tone will be rebuilt, and the stomach will be in a retracted state all the time. Hoop exercises can be done at any age. The exception is those women who have very weak pelvic floor muscles.
Exercises can be done at any time of the day, but not earlier than half an hour before meals. After eating, of course, you should not practice for several hours - at least 2 hours, but 4 is better.
A slender waist and athletic figure is not just a desire to meet the standards of beauty. First of all, it is an indicator good health, High Quality life and always good mood.
Of course, such an active and slim woman will always be attractive to others, and especially to men.
Gataulina Galina
for women's magazine site
When using and reprinting the material, an active link to the women's online magazine is required
expert nutritionist, personal trainer, distinguished author of Evehealth
05-11-2018
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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.
A thin waist and a flat tummy - these are the dreams of those women who by nature are not given an ideal figure. However, this does not mean that it is impossible to make a waist as thin as a reed at home. To do this, it is simply necessary to perform exercises for the aspen waist, aimed at burning fat deposits in the abdomen and sides, as well as strengthening the front wall of the abdominal press so that the stomach looks toned and flat.
The set parameters of 90-60-90 make women starve and exhaust themselves with exercises in order to get even a little closer to these parameters. However, these accepted standards of beauty standards in life are extremely rare, since each body is individual and has its own parameters.
In order to calculate what waist size is ideal for you, you need to subtract 100 cm from your height in cm. For example, if your height is 170 cm, then your waist should be 70 cm, but not 60 cm. you also have wide bones, then the waist should be a couple of centimeters more.
There is another option for calculating the ideal waist, but it is only suitable for those women who have the same parameters of the chest and buttocks. In this case, the waist should be 70% of the volume of the chest and buttocks. For example, if the volume of the chest and priests is 100 cm, then the waist should be 70 cm. It is this ratio that will look most harmonious.
The size of the waist is also affected by internal factors, that is, your health. If you have thyroid diseases that have affected the hormonal background, then you first need to get rid of the root cause, leading to an increase in body weight and, accordingly, to an increase in waist sizes.
Therefore, do not chase the ideal. It is, of course, good that you are trying to fit your figure to the ideal, but you must create the ideal yourself. And for this you need to make a calculation according to the above schemes, so that your figure is really beautiful and harmonious.
Do not discount cosmetics. For example, a modeling cream. It will not only help to achieve the desired result, but also to maintain it. The choice of cream must be approached very carefully, because mass production involves the use of parabens (preservatives). They are able to accumulate in the body and can provoke serious diseases and general hormonal imbalance. Cosmetologists recommend using only natural cosmetics. Such as the products of the company Mulsan Cosmetic. In its production, only natural ingredients. On the site mulsan.ru you can find wide range of certified and cosmetic products that will help you always stay slim and beautiful.
What to do if you want to have a thin waist?
How to make a wasp waist quickly? You can do what women did about 100 years ago - wear a corset. This is a really effective and most importantly instant way to reduce waist size. However, the corset will not bring you the perfect waist, because it only visually hides your shortcomings, and does not contribute to their elimination. Moreover, a corset is dangerous to health, so you need to wear it only after consulting a doctor and not more than 1-2 hours.
There is another way to purchase. Of course, it is not fast, but it is effective and really eliminates flaws, and not just hides them from the human eye. These are ordinary and.
Yes Yes. You can’t do without a diet, because in order for the waist to become really aspen, it is necessary to remove the fat layer from the abdomen and sides, which increase its volume. The diet is selected individually, depending on age, height, weight and existing diseases.
But regardless of whether the diet is too strict or not, you will all have to give up simple carbohydrates, since they are very quickly digested by our body and turn into fat, which then begins to hang from the sides.
Simple carbohydrates are found in all confectionery(cakes, pastries, chocolate, sweets, etc.), as well as in rich bakery products, pasta, sugar and soda. Therefore, if you really want to have a wasp waist, the use of these foods must be minimized, and it is best to exclude them from the diet altogether.
Why do you need a diet when you can just do exercises for a thin waist? But because if you do not remove excess fat from the abdomen and sides, then it will turn into muscles, and the size of the waist will not decrease even a millimeter.
A set of exercises for the waist is aimed at giving elasticity and elasticity. skin in this area, as well as to create a relief image of the muscles. But you cannot lose weight by doing them without a diet.
And the corset… it is better to replace it with a special slimming belt – and wear it during training. It will increase fat burning in the problem area. And then your waist will very soon become really thin - and will not seem so.
What exercises for the waist can be done at home?
In order for the waist to become an aspen, you need to influence this area as much as possible. That is, perform exercises that will allow you to make your waist thin and attractive in a short period of time.
But before you start doing these same exercises, you need to “warm up” your body. And for this, you can just actively move for 5-7 minutes (squat, run, etc.), you can also just dance, this will also warm up your muscles before classes.
Hoop for a thin waist
Everyone knows that the hula hoop is one of the most effective methods waist reduction. It was used at the beginning of the last century.
In order for the torsion of the hoop to be effective, it is necessary to choose it correctly. For these purposes, you need a heavy hula hoop (). It is this hoop that will help reduce the waist.
What kind of hoop will be (massage or just metal), you decide. But remember that when twisting the hula hoop, the abdominal press must be constantly in tension. And the torsion process should last at least 1.5 hours with two breaks no more than 2 - 3 minutes. Only with such hard work you can not only make the waist aspen, but also lose a couple of extra pounds. Fitness trainers claim that if the hoop is rotated correctly, more than 300 kcal is spent by the body in 1 hour.
So that the torsion of the hoop brings maximum results need to do exercises to beautiful waist. That's what we'll talk about now.
Exercises must be done slowly sudden movements it is impossible, since when they are performed, a large load is placed on the spine. All exercises are performed 10-15 times in two sets, while the break between them should be less than one minute, otherwise the warmed-up muscles will begin to cool down and the effectiveness of doing exercises to reduce the waist will decrease.
Exercise #1
This exercise is very simple and is aimed at burning fat deposits in the side parts of the waist - turns. To perform it, you need to stand on the floor, put your feet shoulder-width apart, and put your hands on your waist. Pay attention to your posture, it should remain straight throughout the entire exercise. So, start making maximum inclinations, first to the left side, then to the right. The lower body of the body should be in a stationary state, and the feet should not come off the floor.
Exercise #2
We accept the starting position - feet shoulder-width apart, hands closed behind the head in a lock, back straight. We begin to lean forward, while trying to reach the right knee with the left elbow (we tear off the leg from the floor at the same time as leaning forward), then vice versa - with the right elbow we try to get the left knee.
Exercise #3
You will need a full box of matches to complete this exercise. Scatter them on the floor and start collecting. For one slope we raise only one match, after raising the match, we fully straighten up.
Exercise #4
This exercise is familiar to all of us from childhood - a mill. To perform it, you must take the appropriate posture - feet shoulder-width apart, top part the body is bent forward, the back is straight, the arms are lowered down. We begin to vigorously wave our hands in different directions. The exercise is performed within 1 - 2 minutes.
Exercise #5
To perform this exercise, take the following pose - spread your legs as wide as possible, and stretch your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains flat, the arms do not bend at the elbows, and the lower part of the body remains motionless.
These exercises will help you get a wasp waist for short term. Well, if in between exercises, you will drink some water. This will improve the metabolic processes in the body, which means that the process of losing weight will be very effective.
Drinking water is recommended not only during exercise, but throughout the day. To do this, you need to drink about 2 liters of ordinary water in small portions per day.
A thin waist is the dream of any woman who wants to look attractive. wasp waist paints, it adds femininity and sensuality. With a thin waist, you become more confident and can wear a variety of outfits. How to make the waist thin in a short time?
Previously, for the sake of beauty, women were ready to make a variety of sacrifices: they wore corsets, removed ribs. A girl without a corset was not understood at all in the society of those times - she seemed ill-mannered to everyone.
How to make the waist thin without resorting to such harsh methods? In the arsenal modern girls there are methods no less cruel: fasting, the use of potent pills, and so on. But all this does not lead to the desired result, as it has a lot of side effects. And even if you achieve your aspen waist, you can earn gastritis, problems with the liver and metabolism.
Fortunately, there is a completely different, harmless and effective method bring the parameters of your waist closer to ideal. These are daily 20-minute exercises, which in a few weeks give their lasting results. As well as - good mood, excellent health and self-confidence.
Exercises for a thin waist
What is a thin waist? What should it be like for a normal average middle-aged woman? What parameters will the exercises for a thin waist that we offer in this article lead you to?
It is pointless to promise a waist of 60 centimeters: we are women so different, it is impossible to fit them single standard. It all depends on your height, constitution, hip width and rib volume. In any case, the waist that is ideal for you is slender, without excess fat, without unnecessary folds and bulges. And obviously narrower than the hips. And the specific value does not play a role here - it will be 60 cm or 70.
So, let's move on to miraculous exercises that you can do at home every day - they do not take much time and do not require any special equipment. Only your good mood, ventilated room and cheerful music. As well as comfortable clothes and shoes.
Any exercises for a thin waist and a flat stomach begin with warming up the muscles. This is necessary in order not to inadvertently damage any ligament or muscle. 5-7 minutes to warm up will be enough.
Take a deep breath, stretching your arms up; exhale as you bend down through the sides. Do a few lunges forward. Squat while controlling your breath. Perform circular rotations with the feet, then with the shins. Stretch your hands. You can do several dance moves. Stretch: bend first to one toe, then to the other (in a sitting position).
Now you can proceed directly to the set of exercises.
How to make the waist thin - exercises
All exercises should be done slowly, 10-15 times. For greater efficiency, do 2 sets. Over time, the number of repetitions in the exercise can and should be increased - up to 20-25 times or more. Just remember to do it gradually. Avoid sudden movements that can injure your joints and spine.
- A thin waist at home is formed as easily as in the gym - if you perform the exercises regularly and responsibly. Stand up straight, spread your legs shoulder-width apart. Put your hands on your waist and perform circular movements with your body - first in one direction and then in the other direction.
- Then clasp your hands behind your head, keep your back straight. Lean forward and twist, trying to touch your right knee with your left elbow and vice versa.
- Feet shoulder width apart, back straight. Lean towards the floor as if you are trying to collect scattered matches (for convenience, you can actually scatter them). After each match, rise, fully straightening.
- Stand up straight. Extend your arms to the sides. Lean to the right and left at a brisk pace. Keep your back and body straight.
- How to make the waist very thin? The following exercise will help you: put your hands on your shoulders and kneel. We squat with a flat back, first to the right side, and then to the left. The exercise is performed smoothly and slowly.
- Sit on the floor, spread your legs as wide as possible. Raise your arms to the sides and slowly begin to turn the body to one side. In this case, your buttocks should not come off the floor, and your back should bend. Then make turns to the other side.
- Lie on your back, bend your legs at the knees. Clasp your hands in the lock behind your head, elbows look to the sides. Do a slow twisting of the body up, tearing off the shoulder blades from the floor, but pressing the waist. Hold at the top, then slowly come back. Don't hold your breath.
- Still lying on your back, stretch your arms along the torso. Legs are bent at the knees, feet are on the floor. Squeeze your knees together and lower it to one side, then to the other. The back should be firmly pressed to the floor.
Well, the complex is finished! So that the muscles do not overstrain, you should do a couple more stretching exercises - and the answer to the question of how to make a waist fine exercise, you already know. Do this complex every day, preferably 1.5-2 hours before meals. And in a month you will be able to see the first positive results. Increase the load so that the body does not get used to and does not stop improving - and then after 3 months you will be able to buy clothes one size smaller.
Of course, to all this it is worth adding proper nutrition, and some additional options physical activity A: swimming, cycling, walking and so on. Even a simple hula hoop that you can twist after a workout will enhance the effect of exercise (another 20 minutes).
If you really want to know how to make your waist thinner at home, you should also remember the following: no starvation diets will make your waist thinner. Having lost 2-3 kg due to fluid loss, you doom yourself to a new weight gain: "liberated" from starvation, the body will begin to accumulate new layers of fat in a hurry in reserve. And this is a program worked out by us for centuries.
slim waist in a week
But if you have an important event, celebration or other the serious reason look at 100, and you desperately need a thin waist in a week - there is still a way out. And he's not as harsh as he could be.
So let's get started on weight loss.
Stage 1. Unloading day - on kefir, on fruits or on buckwheat - of your choice.
Stage 2. Diet for a thin waist: refuse flour (absolutely!), Sweet (absolutely!), Fatty and fried (in general!). We exclude from the diet ketchup, mayonnaise, butter, all sauces industrial production, canned food, sausages, smoked meats. We also exclude coffee, but leave it in the diet: weak green tea, low-fat vegetable soups, fat-free cottage cheese, 2 apples a day, boiled chicken breast, fresh vegetables. We cut portions to 200 g per reception. Drink a glass of water an hour before meals. We eat every 3-4 hours. We do not have dinner after 6 - only weak green tea or fat-free kefir.
Stage 3. How to do thin waist a week without special exercises? No way! Therefore, it is imperative to include special training in your weight loss system.
Fat burning in the body starts only at the 40th minute of training, so our workout will last at least 60 minutes a day. So, if you have an exercise bike, we pedal for 20 minutes in interval mode: 4 minutes at 1 or 2 speeds, 4 minutes at 3 or 4. And without a break! We breathe calmly, we do not hold our breath.
After a short break, we start training on the abdominal muscles. After all, the muscles that will be in good shape make the stomach more slender and toned.
As you may have guessed, these will be twists. It is important for you to work out all zones of the abdominal muscles: rectus, oblique, lower.
- Lie on your back, put your hands behind your head. Bend your legs at the knees and place them on your feet. Breathe evenly. Slowly raise your torso until your shoulders and shoulder blades are off the floor. The waist should be tightly pressed against him. Hold at the top and slowly lower. Then immediately repeat the exercises. Do 10 times on the first day of the week, 12 on the second, 14 on the third, and so on, adding 2 repetitions each day. Do 2 sets.
- Lying in the same position, place your hands on your knees. Now slowly rise, lifting the entire body off the floor. Stretch your arms forward, but do not help yourself to stand up. Try to get up only due to the work of the abdominal muscles. Hold at the top and slowly lower yourself to the floor. Without a break, continue the exercise, rising up. Do 10 times and 2 sets on the first day. Then increase the number of repetitions by 2.
- Lying on the floor, turn your legs bent at the knees to the side and touch the floor with them. Keep your back straight. While holding this position, twist (hands clasped behind the head). This exercise will work the oblique abdominal muscles. Do for each side 10 times (remembering to add 2 repetitions every day) in 2 sets.
- After exercise, we do procedures (and some can be done before): body wraps, massages, or simply applying an anti-cellulite cream. Use only those options that enhance fat burning in the heated area: honey, chocolate wraps, clay wraps, anti-cellulite creams and massages. After exercising and wrapping, you can take a shower and drink a cup of herbal tea (or ginger tea).
Doing all this for a week correctly and methodically, you can get rid of 2-3 cm in the waist. Good luck!
Today I want to talk with you about how to achieve visible results in the pursuit of perfect figure. As I said, it is important not only to limit yourself to food sometimes, it is also important to make at least a little effort. Namely, at least do simple exercises every day. I'll tell you why.
When we eat right and fat does not accumulate in our body. And this is good. When we , fat is lost. This is also very good. But after all, fat usually leaves not at all from those places from which we want, and a very deplorable picture is obtained. Therefore, in addition to proper nutrition still need to do physical exercise.
Every girl and woman has her own places for storing fat reserves. Some fat is deposited in the hips, some in the waist, some in the chest ... Yes, the latter are very lucky. So, let's talk today about a narrow waist.
All my life I dreamed of having one. But, unfortunately, I could not do it because of my physiological structure. Therefore, in order not to seem like a barrel, I began to do various sets of exercises to thin the waist.
I will give a few exercises for the waist, which I have been using for 10 years already. Of course, there were periods in my life when I did not do these exercises at all, but still did. These exercises are very effective, but they need to be done constantly, unlike those that can be used from time to time.
I want to say a few words before I start. Exercises for a narrow waist will be more effective if they are carried out at a time of day when you yourself want it more. Contrary to the opinion of many scientists, exercise is by no means effective in the morning if you do not feel like doing it. For example, I did all the exercises exclusively in the evening.
Also, the load should be increased gradually. After all, it is better to do a little, but every day, than to overexert yourself once and walk with aching muscles for a week.
It is very good to listen to moving positive music while exercising.
Now about the main thing. The first set of exercises for the waist muscles.
1. Lie on the floor, preferably on a special rug, bend your knees. Your heels should be on the floor. The legs should be brought together. Turn your knees to the right, then to the left. It is highly desirable that outer part feet completely touched the floor. In this case, the body must be motionless. Repeat the exercise 5-15 times.
2. Lying on your back, hands behind your head. Legs together, fixed. We swing the press, while we rise only half. Repeat the exercise 5-15 times.
3. Starting position: kneeling, hands behind the head. We lower the pelvis to the left side, i.e. we sit down on the floor to the left of the knees. Then we return to the starting position, and plant the ass on the right side. We do the exercise 5-15 times.
4. Starting position: standing straight, feet shoulder width apart. We turn the body, then to the right, then to the left. In this case, the legs do not move. We do 10-20 turns.
5. Standing on the floor, feet shoulder width apart, hands on the back of the head. We tilt the body to the left, as low as possible. Then we return to the starting position. We tilt the body to the right, as low as possible, we return to the starting position. We do the exercise 6-12 times. This is the most difficult exercise for me, I do not want to scare you.
6. We twist the hoop for 3-5 minutes. The hoop generally helps to reduce the waist. Especially now there is such a variety of hoops, both disassembled and with a timer, for every taste and color, in general.
That's all. As you can see, the whole set of exercises to reduce the waist will not take you more than 10 minutes.
I want to open one little secret. When you're hungry, get up and start doing squats, push-ups, crunches, or whatever exercise you like best. After you are pretty tired, you will not want to eat anymore, indefinitely, of course. But then you can repeat the exercises again.
