How to reduce the waist? This question torments a large number of men and women. This is due to the fact that it is in these areas that fats accumulate, which can later peek out of skirts or trousers. Especially fat deposits manifest themselves in all their beauty in a sitting position. Naturally, all this is not able to please either men or women. And in this review, we will try to consider how to reduce the waist.
The war on extra pounds requires a huge amount of both patience and strength. However, the reward can also please quite a lot. Naturally, it is impossible to completely get rid of fat in the waist area. However, it is quite possible to tighten the figure, making it more beautiful.
Why fat appears in the abdomen
It should also be noted that in such places fats are deposited for a reason. They provide a kind of protection to internal organs from possible damage. In addition, fat can act as a heater, protecting the kidneys from the coolness of the cold periods of the year.
Understanding the question of how to reduce the waist, it is also necessary to emphasize that fats are direct evidence that a woman is absolutely healthy. She is fully prepared for the birth of a child. Many experts argue that extra pounds cannot bring anything bad. However, the female soul, in principle, like the male one, requires the beauty of the body. Therefore, people are actively struggling with fat folds. In addition, not everyone thinks that internal organs can be damaged, and therefore they try to lose weight.
What exercises can you do
So, how to reduce the waist? If you want to have a beautiful figure, then physical activity is necessary. You will need to strengthen the oblique abdominal muscles and abs. To perform the exercises, you need a special gymnastic stick, which has a small weight.
How to reduce the waist? The exercises for this are as follows:
Don't Skip Your Workouts
In order to figure out how to reduce the waist, you need to understand that only with regular exercises you can wait for the result. Besides, it will happen pretty quickly. Thanks to your efforts, fat deposits at the waist will disappear.
In this regard, it must be understood that the main emphasis in the above exercises lies precisely on the number of repetitions, on the presence of an additional load. Moreover, it should immediately be emphasized that the weight of the weighting agent should not be too large.
How to be men
The question of how to reduce the waist is of concern not only to women, but also to men. However, a pumped-up belly in such a situation serves not only as an element of beauty, but also as a guarantee of health over a long period.
In men, the appearance of the abdomen is largely due not to being overweight, but to an unbalanced diet, overeating, poor posture, and a sedentary lifestyle. Weak abdominal muscles also play an important role in the appearance of fat folds.
Some men who want to answer for themselves the question of how to quickly reduce waist circumference simply do not pay attention to their diet. They are quite easily able to skip lunch, dinner or breakfast. In addition, it is quite normal for them to eat a double portion and wash it down with beer. As a result, the stomach develops.
The daily load on the abdominal muscles can also play a huge role. Do not think that with the help of simple walks carried out every day, you can answer the question of how to quickly reduce the waist. While walking, the muscles we need do not receive a load.
How can you get rid of fat?
In order to remove the stomach, you need to familiarize yourself with three components:
- Proper diet.
- Correct posture.
- Performing a training complex during which the abdominal muscles work.
Only if all three of the above points are observed can one achieve positive result. However, it should be understood that training should be regular. Each of the points should be analyzed in more detail.
Eat right and maintain good posture
Proper diet is one of the simplest factors in the question of how to reduce a man's waist. It is necessary to take seriously the calculation of the calories that were received per day. The result should be about 500 kcal less than that indicator that was typical for you earlier.
A large number of men love sweets. You need to forget about sugar. It should not be in your diet. You also need to stop using foods that are harmful to the body, such as ice cream, chips, beer, and sweetened drinks. No need to put butter in porridge and sandwiches. In the diet, the main place should be occupied by simple food, cereals, meat, fish, yogurt, fruits, vegetables, dairy products.
You need to constantly monitor your posture. The back should be kept straight, the stomach constantly needs to be retracted. This must be done for several reasons. First, the figure will look more slender and toned. Secondly, you can constantly keep your muscles in good shape.
Where can you practice
Thinking about how to reduce the waist? Exercise will help you with this. you can go to gym. There, the atmosphere will be conducive to sports, and the coach will be able to advise on the technique of performing the training complex.
However, you can also exercise at home. It will be even easier for you. The main thing is not to miss workouts and follow the established regimen.
We strengthen the press
In order to strengthen the abdominal muscles, you need to work with your legs. The body must be held in a static position, while swinging the limbs. Circular and cross movements are also welcome. Download the press is required from any possible position. You can choose for yourself any exercise you like. In the early days, everything will seem very difficult. In addition, we must also cope with laziness. Fight with yourself, force, force. Only in such a situation can you overcome yourself and achieve certain results.
Massage can help
You can refer to such a method as pinching massage. With it, you can answer the question of how to reduce the waist. In a week, you are unlikely to achieve a positive result. However, with regular practice, the result will not be long in coming.
An activity that can be done in any condition
An excellent exercise can be the retraction of the abdomen. This is a fairly effective and versatile activity that can be performed anywhere, anytime, in any position. You will need to begin to draw in your stomach as you inhale. You need to relax it on the exhale. Do 5 sets of 15 reps each day.
Everything needs to be done regularly.
If you want to get rid of extra pounds accumulated in the abdomen, then it is necessary to combine aspects such as diet, training and posture with each other. The first results will appear within a month. The main thing is not to stop believing in yourself and continue to exercise, eat right and monitor your posture. I wish you good luck in solving the task and success in achieving your cherished goal!
The sequence of actions to reduce the waist
Many women make a common mistake - they strive to get closer to the parameters of Victoria Secret models or Hollywood stars. At the same time, they forget that not everyone can reduce the waist. The reason for this is the features of the physique, the speed of the volume of substances, the genetic predisposition. That's why some can reduce their waist by 10 cm in a few months, while others will never be able to achieve such indicators.
Comment from fitness trainers:
“Many women ask questions: “How to make a waist?”, “How to reduce waist size?”, “How to remove fat from the waist? ". At the same time, it seems to them that the more they restrict themselves in nutrition, and the more more exercise it is for the waist that they will perform, the faster they will lose weight. Not at all. The volume of the waist, first of all, depends on the shape of the chest and the location of the ribs. If the chest is cylindrical, that is, the ribs are located almost horizontally, the maximum that is possible with regular exercises is to lose weight by one size in a month. And this is provided that you have to deal with subcutaneous fat. A girl with moderate reserves subcutaneous fat lose weight in a month cylindrical shape chest is impossible, such is its nature. But for women who have an asthenic or cone-shaped chest (the ribs are located almost vertically), it is much easier to reduce the waist. So without taking into account the anatomical features, there will be no result.
So, the first step, before making a waist, is to understand your own body structure. The second step is goal setting. If the reason for the desire to reduce the waist lies in the awareness of one's own attractiveness, this is one thing. And here it is important not to overdo it. For a man, for example, it doesn’t matter at all what your waist size is - 60 or 75 cm. He perceives the silhouette of women as a whole. Therefore, it is not even the size of the waist that matters, but the ratio of the size of the waist and the size of the hips. The larger this ratio, the more attractive a woman is in the eyes of men.
If reducing volumes quickly (for example, within a month) is important due to health indicators, a completely different program of action will be needed. In this case, the main thing is a diet for the waist.
And finally, the time frame for which you want to achieve results. If a the main task– waist in a week, because you need to fit into your favorite dress, a strict diet will help wasp waist. If you just want to become more elegant, in parallel with how to lose weight in the waist, the issue of reducing the volume of the hips will be addressed. So everything is individual.
The Truth About Waist Exercise
Before starting to lose weight, most women surf the Internet looking for tips on how to do it quickly and effectively at home. Often such tips can work exactly the opposite, and instead of reducing the size, the centimeter tape states an increase. The reasons why this happens are as follows:
- The set of exercises is chosen incorrectly. No matter how much you pump the press and do twisting, the decrease in volumes will occur slowly. The fact is that exercises that involve relatively small muscle groups (for example, abdominal muscles - straight, internal and external oblique) are not energy-consuming enough. That is, the body does not have to make a lot of effort to fulfill them. The best thing that can happen after doing repeated sit-ups or crunches at home is an increase in muscle tone. It is even worse when, after reading the advice of other women, the young ladies begin to perform side bends with dumbbells. And gradually increase the burden. At the same time, the waist not only does not decrease, but increases. It may not increase in size in a month, but visually it will definitely be noticeable. Remember: using weights (dumbbells, water bottles, etc.) to reduce the stomach and waist is absolutely impossible.
- Not proper nutrition. There is no diet specifically for the waist. Any of them provides for a reduction in the calorie content of the diet and the exclusion of certain foods, as a result of which the body receives less of a certain amount of energy. He replenishes it at the expense of his own reserves, including fat. If the question is on the agenda: “How to lose weight in the waist?”, The answer is unequivocal, adjust the nutrition system. Otherwise, the process of losing weight will be slow. Most women make the same mistake: they start eating more when they are physically active. It seems to them that during training in the gym or at home they burned an incredible amount of kilocalories, so a small piece of something harmful (fatty, starchy, sweet, smoked) will not hurt. This also cannot be allowed. After all, a small cookie and a piece of chocolate is 200 kcal. To burn them, you have to walk at a fast pace on a treadmill for 30 minutes.
- Lack of action system. You can't eat a month ahead. In the same way, you can’t train a month in advance. In order for the process of losing weight and reducing the waist to be effective, exercise stress should be regular. Let it be half an hour three times a week, but for a whole month. It's worse if you practice every day and then miss a week.
Sets of exercises for a thin waist
These complexes can be performed at home and in the gym. The first part is the acceleration of metabolism. For this, brisk walking on a treadmill, climbing stairs, cycling are suitable. You need to start from 15, gradually bringing the training time to 30-40 minutes. If there is no such time left, you can use interval training: 1 minute brisk walking, 1 minute running. And so for 10 minutes.
The second part of the workout is exercises for the abdominal muscles and back.
You can strengthen your abdominal muscles with:
- body lifts. From the starting position (lying on your back, lower back pressed to the floor, legs bent, arms behind your head, elbows apart), while inhaling, raise the body so that the shoulder blades come off the floor, but the lower back is still pressed, while exhaling, return to the starting position. Perform the exercise 20-30 times in three sets. Rest between sets - 45 s;
- twists. From a similar starting position, inhale to raise the body, touch the knee of the opposite leg, exhale to return to the starting position. Perform the exercise 20-30 times in each direction in three sets. Rest between sets - 45 s;
- plank. Starting position - emphasis on bent arms(on the forearms), the pelvis is twisted, the press is tense. The position must be held for 20 seconds. Increase the duration by 10 seconds every day. Perform three approaches. A more complicated option is a side plank on one arm (on one forearm).
Gradually, the bar can be complicated. For example, from the starting position, emphasis on straight arms touch the opposite shoulder in turn; opposite knee; bend your knees (without touching the floor). And also take the straight leg to the side and touch the floor; alternately pull your knees to your chest or to the opposite elbow. Perform each exercise 12-15 times in three sets. Rest between exercises - 1 min.
If you get tired quickly while doing these exercises, you can alternate crunches or sit-ups with one plank modification.
Almost all women who have given birth believe that they will not be able to regain their shape again. hourglass and that this is the price they had to pay to have a child. To reduce the waist and make it narrower, you need to follow proper nutrition and perform a set of exercises that can be done at home, for this it is not necessary to go to the gym. In this article, we will figure out how to make your waist thin at home with the help of simple exercises.
Why is the waist getting thicker? The fasciae become stronger and larger during pregnancy, as their main function is to support the abdomen, and after childbirth, they mostly remain in the same shape. Sometimes it is very difficult to get rid of excess weight in the abdomen and reduce the waist circumference in one fell swoop.
The following set of exercises is also suitable for those women who experience constant bloating and gain weight in this particular area of their body. To get rid of a bulging belly, use a set of exercises for a narrow waist, which was developed by a professional fitness trainer. These tips on how to reduce the waist can help any woman regain her former shape even at home.
Why do we gain weight around the waist?
Weight gain is generally associated with a variety of factors, including poor nutrition, stress, hormonal imbalances, stress eating, lack of good rest, sedentary lifestyle. Even going to the gym, the focus is on the muscles of the buttocks, legs and other parts of the body, but the waist is often forgotten.
But why do extra calories strive to take their place in the abdomen? All of the above factors can undeniably contribute to the appearance of unnecessary deposits in the waist area, however, there is a connection between human physiology and gravity and its effect on the spine, as well as on connective tissue.
Over time, gravity and the weight of our upper body causes the space between the ribs and hips to shrink and contract, resulting in a shortening and thickening of the waist. Because of this, all the muscles, tissues, organs, skin and fat begin to bulge to the sides, and we begin to feel and look fatter than we actually are. And this, in turn, affects digestion, metabolism, blood circulation, blood oxygen saturation, as well as organs and their normal functioning, as a result, there are problems with digestion, excess weight, bloating and much more.
When there is enough space in the abdomen for normal functioning organs and blood circulation, the waist becomes thinner, the tummy acquires a pleasant appearance, the amount of energy in the body increases, the body seems to be reborn.
We often neglect the beauty of waistlines in our Everyday life: we spend a lot of time sitting, slouching, driving a car and working at a computer. We are always tense, preoccupied or worried about something. During my training in structural integration, I had to analyze a lot.
People who are under constant stress are stubborn, rigid, restless, which leaves a peculiar imprint of tension on their gait. This negative effect on the fascia, it is constantly tight and immobile In people who walk with their heads held high, the movements are relaxed: the hips sway, the torso moves from side to side, and the body language is graceful and graceful. Their walking style makes the muscles and fascia of the body work properly with every step, while the body is in good shape, toxins are eliminated, tension and stress are relieved.
The average person takes 5900 steps per day, I advise you to put more life and grace into these steps. This will help your body move properly, increase the supply of oxygen to your tissues and organs, and your waistline will take on a sophisticated look.
How does fascia affect waist size?
Fascia is very important because it creates the shape of our body. The fascia is a very thin wetsuit located just under the skin that wraps around every muscle and holds everything in place (including our organs). This is that thin white fibrous layer that you see on chicken breast when you are cooking.
AT healthy fascia is like a transparent film for food products. But trauma, stress, poor posture, emotional behavior patterns, and an inactive lifestyle can cause the fascia to become tight, tight, and short. This further restricts movement, and more and more toxins enter the fascia, leading to the formation of pockets that are usually found around the waist.
The good news is that fascia is malleable and can be reshaped by returning to an active lifestyle, exercising and exercising, which will help flush out accumulated toxins and achieve the desired body contours.
What if I never had a waist as such?
Every woman has a waist, just like men, although its girth depends on the constitution of the body, genetics, and so on. The exercises for reducing the waist, which are given below, are not aimed at achieving ideal proportions of the figure. The waist reduction exercises presented below are not aimed at making a wasp waist. With their help, every woman will be able to achieve those results and width in the waist area, which are laid down by nature. And also you can achieve the elasticity of the abdominal muscles, which will also give beauty to your figure.
What effect does exercise with a foam roller have on the body?
The foam roller acts as a myofascial release tool, increases circulation to tissues and joints, relieves stress and relaxes. The action of the roller on the body is the same as after a deep massage, it breaks down toxins and works through scar tissue, giving the muscles a more elegant structure.
The roller also helps to engage all the major muscles of the body, even the most difficult to reach, which most exercises in gymnastics and cardio training cannot boast of. The great thing about these exercises is that they can be combined with your favorite workouts. You can do them anywhere, anytime, and the exercises only take a few minutes.
A set of exercises for the perfect waist
Try these exercises for thin waist.
For warm-up
#1: Standing side bends
Benefit: This exercise opens the chest, engages the intercostal muscles and improves blood circulation in the lungs, making breathing easier. This exercise relieves feelings of anxiety, relieves asthma attacks and allergies.
- Stand up straight, feet hip-width apart.
2. Raise your arms up, keep them shoulder-width apart.
3. While inhaling, lean to the right.
4. Exhale to the left.
Repeat 5 times on each side.
#2: Windmill
Benefit: This exercise warms up the spine and lower back while freeing up the fascia in the torso.
- Stand with your feet hip-width apart.
2. Place the roller behind your shoulders, placing it on the folds of your arms at the elbow.
3. While inhaling, turn the body in the lower back in one direction, while exhaling in the other. The legs remain motionless.
Repeat 5 times on both sides.
For self-massage
#1: Roller Rolling Upper Back
Benefit: The exercise helps relieve tension and reduce salt deposits in the upper back, tones the cervical region and relaxes the upper thoracic vertebrae. It also improves posture and brings a sense of calm.
- Lie on the floor, put the roller under your back, approximately on the bra line, rest your back on the roller.
2. Lock your hands behind your head to support your head and neck. Use your legs to push off the floor as you move forward. Inhale as you move upward to massage upper part back and shoulder blades.
3. Exhale and roll down again to about the bottom of the ribs (be careful not to go too low to put extra pressure on the discs and vertebrae).
Repeat 8 times.
#2: Roller Rolling / Lymphomassage
Benefit: Increases lymphatic drainage and reduces lateral body tension and compression.
- Lie down on the roller - it should be perpendicular to your body. You should be slightly turned to the right with your upper back, right armpit and ribs. Bend your knees 90 degrees and place them on the floor.
2. From this position, roll down the roller 10 cm from the right armpit to the waist and back - help yourself with your legs. Roll over to the other side and repeat the same, breathing deeply.
Repeat 8 times on each side.
Benefit: Increases oxygen consumption, helps burn fat, slows down the aging process and increases metabolism. This exercise relieves weight from the shoulders and relieves pain in the neck.
- Lie on the roller, place it below the shoulder blades on the bra line, hands behind the head. Place your feet parallel to each other, hip-width apart.
2. Breathe in as you arch your chest and lower your head. Keep your hands behind your head, the neck stretches while inhaling, and any tension is removed.
3. Exhale and lift your back up, with an exhalation you release the body from excess carbon dioxide making room for fresh oxygen. This exercise relieves any tension and discomfort in the intestines, the abdominal muscles are aligned.
Repeat 8 to 10 times.
Benefit: The twists and turns in this exercise help to remove toxins from the body, increasing the space between the ribs and thighs.
- Do the same as in exercise #3, just add knees to the ground to stretch your waist and warm up your abdominal muscles.
Repeat 3 times on each side.
#5: Shoulder Massage or Snow Angel
Benefit: This exercise helps oxygenate the blood, develops the muscles of the neck, shoulders and thoracic spine, and is good for posture.
- Lie on a roller located from head to tailbone parallel to your spine.
2. Spread your arms to the sides, palms up, while the chest is open and expanded.
3. Do a "snow angel", arms straight at the elbows. When moving the arms up, the shoulder blades are massaged.
Repeat from8 before 10 once.
For toning, strengthening, reshaping and lengthening
#1: Graceful Posture
Benefit: helps to create space between the ribs and hips, relieves stress on the spine
- Breathe in as your arms reach up, breathe out as you round your back and pull your chin toward your chest, draw in your belly. While rounding the spine, rest your fingertips on the roller for balance.
2. Inhale as you begin to roll the roller away from you, starting from your fingertips to your forearms. You should stretch until you feel how your spine begins to lengthen, and your shoulders, neck and waist stretch.
3. As you exhale, reverse the movement to a rounded back, do not forget to draw in the stomach.
Repeat 8 times.
Benefit: This exercise stimulates the lymphatic system and also tones the major muscles and organs. This exercise is especially beneficial for the fascia of the lower back.
- Place a roller under the sacrum (the triangular bone at the base of the spine).
2. Shoulders and upper back should lie flat on the mat with the waist lifted. Raise your legs at about a 90-degree angle so that they point up towards the ceiling.
3. Grasp the outer edges of the roller with your hands, making sure it is stable under you.
4. While inhaling, lower your legs down. Lower them down until you begin to feel a deflection in the lower back.
5. As you exhale, use your deep abdominal muscles to raise your legs to the starting position. The spine should remain in place and relaxed throughout the exercise.
Repeat 8 to 10 times.
#3: Swan
Benefit: This exercise tones, strengthens and lengthens your neck, shoulders, forearms, upper back and buttocks. It straightens the spine and helps create space between the ribs and hips. You will feel a few centimeters taller after doing this exercise, and also it contributes to the normalization of the digestive system.
- Lie face down on the mat and place the roller directly under your elbow joints, arms extended forward, thumbs directed upward.
2. Pull the toes away from you.
3. The muscles of the buttocks should be relaxed during the exercise.
4. While inhaling, begin to roll the roller towards you with your forearms, pull your stomach in. Pull your shoulders back to feel the tension in your arms and straighten your posture.
5. You will try to pull your abdominal muscles up, this will help you maintain your posture and lengthen the front of your body.
6. As you exhale, slowly return to the starting position.
Repeat 8 times.
Benefit: This exercise creates longer, leaner, and stronger muscles on the sides of the body that help keep the spine in alignment. correct position and fight with negative influence gravity and pressure.
- Lie on your side, stretch your legs in front of you.
2. Place the roller under your bottom leg just above the ankle.
3. Rise on the elbow of the arm on which you are lying, place your forearm on the mat.
4. Make sure that the roller under your feet is in a stable position throughout the exercise.
5. Inhale and lift free hand up. During this movement, you will feel how all the lateral lines of your body are working to keep you on weight, and fight against gravity.
6. As you exhale, turn your torso toward the floor and lower your arm down, try to keep your balance and stay on weight.
Repeat 8 to 10 times on each side.
#5: Shell
Benefit: Retraction of the abdomen helps to get rid of toxins, the body is updated, toned, the waist becomes narrower .
- Place the roller just below the knee joints.
2. Place your hands on the floor shoulder-width apart, shoulders and wrists should be at the same level perpendicular to the floor. Stabilize your shoulders and imagine that you have a spit instead of a shoulder joint: during the exercise, you will move around the joint, while the body does not move forward or backward.
3. Pull in the abdominal muscles, straighten the spine, inhale, and then begin to roll the roller towards you, while the spine should take a rounded shell shape. - At the maximum exhalation, try to raise your hips as high as possible, the roller at this moment should serve as a support for the legs, the stomach should be pulled in, thereby you can get rid of a large number CO 2. Inhale again.
5. As you exhale, slowly return to starting position #1.
Repeat 8 times.
The proposed exercises for a thin waist are designed not so much to reduce the waist and make it an aspen, but to normalize your figure, restore its former beauty and improve the tone of the muscles of the abdomen and back.
According to materials:
http://goop.com/how-to-get-a-slimmer-waist/
All lovers of a healthy lifestyle want to have a narrow waist, but most people do not understand how to get it. To reduce the waist, you must first get rid of excess fat - this is done through training and diet. Next, you need to tighten the abdominal muscles - this will help already special exercises. We will talk about all this now.
The first step to a narrow waist - training
No matter how elastic the abdominal muscles you have, they will never be visible if you have a lot of excess fat on your stomach. To burn this fat, you need to adjust your diet, reduce calories and start exercising regularly. The most effective will be aerobic workouts - running, jumping rope, cardio training. But even more results can be achieved if you combine strength and running training - we wrote about this method of losing weight in.
Depending on your initial data (weight, age, amount of free time, etc.), it is necessary to draw up a training program individually. But the training process should still have the following features:
- Cardio workouts should last at least 40 minutes, the optimal duration becomes about 60 minutes.
- After training for weight loss, you can’t eat anything right away, it’s better to let the fat burning processes work for a few more hours.
- Drying strength training should be of a high intensity nature - reduced weights and an increased number of repetitions. However, if you want to keep muscle mass, then take BCAA amino acids before and during training, and also try to work with the usual working weights from time to time to maintain strength indicators.
We consider vacuum to be the best exercise for a narrow waist. This exercise was performed by many professional athletes, including Frank Zane and. It increases the tone of the internal abdominal muscles, due to which the waist circumference is very noticeably reduced and the shape of the press improves. In addition, the vacuum has the following beneficial effects:
- Visually enlarges the chest;
- Stabilizes the spine and reduces back pain;
- Prevents sagging of the internal organs of the abdomen.
This exercise can be performed in an incline or sitting and standing. Beginners need to start with the very first option, as it is easier. The technique for performing all options will be shown in the videos at the end of this article.
There are no more effective exercises than a vacuum for the waist. But there are exercises that lovers of a narrow waist need to give up - we are talking about and. Pulling greatly expands the stomach due to an increase in muscle volume and constant intra-abdominal pressure, and therefore in powerlifting they don’t talk about any waist at all. Lateral twists increase the volume of the oblique abdominal muscles, which also visually increase the waist.
If you have already got rid of fat and perform a vacuum, then you probably have a rather narrow waist. But it can be further narrowed visually by increasing the volume. deltoid muscles. Due to the large width of the shoulders, your stomach will seem even thinner.
How to narrow your waist with nutrition
During weight loss, the most important thing is to reduce the calorie content of the diet. To stay healthy and full of energy in a calorie deficit, your diet should consist only of quality products, no sweets, fast food and soda. The basis of the diet should be animal proteins (, meat,), complex carbohydrates (buckwheat, rice, from hard grinding and other cereals), as well as healthy fats ().
During the diet, it is recommended to consume an increased amount of foods with fiber - bran and vegetables. Fiber gives a feeling of satiety and suppresses hunger with a reduced calorie intake. From sweets on drying, you can eat only fruits.
Vacuum for a narrow waist in an inclination
Standing vacuum - for more advanced athletes
How to reduce the waist? 10 cm waist. How to make a 60 cm waist?
Diet, exercises to reduce the waist and sides. Effective Exercises and weight loss diets. Effective - Complex.
Do you need to reduce your waist? This article is dedicated to those who do not stop thinking about reducing their waist. Naturally, any girl and woman wants to get rid of excess weight. However, there are times when you need and want to lose weight only in certain places. For example, the look of your legs completely suits you. Chest too. But with the waist, unfortunately, the problem. Here are exercises and diets that will help you solve them.
How to reduce the waist circumference by 10 cm? – Effective exercises and diets to reduce the waist and sides. Complex.
Let's start with those who can't wait to make their waist smaller by 10 (ten) centimeters:
"Little" Diet. Start breakfast at ten in the morning. You can eat whatever your heart desires. Your lunch should consist of salad and soup. By the way, make any salad. The main thing is that it has vegetable oil. Lunch time is exactly fourteen hours. Three hours later, after dinner, drink yogurt and eat some fruit (except banana: it contains a lot of calories). Well, your dinner should contain a cup of tea and a few crackers.
Hula Hup. Spin it, twice a day, for twenty minutes.
Refuse sweet, salty, floury, smoked and fatty. Replace all this with vegetables and fruits, trying not to eat in the evening, especially after six.
Exercise with a small wheel. Take the wheel (with handles, on bearings). Take it by the handles, bend over and roll forward, and then back.
One more thing, no less effective remedy: apple diet plus the use of a hoop.
Lie face down. Lay, behind the head, hands without clasping fingers. Bring your shoulder blades together and raise your head as high as possible. Repeat the exercise ten times.
Spread your legs. Leaning forward, take your left foot in your hand. right hand keep it up. Stay like this for exactly three minutes.
How to make a waist 60 cm? Nutrition rules. Complex diet to reduce the waist and sides.
How to reduce the waist to 60 centimeters? If you want your waist to reach sixty centimeters, try the following:
Be sure to eliminate foods containing animal fat from your diet. The same applies to high-calorie foods.
Try to eat six times a day (little by little).
Diet "Week". Do not use while on a diet. alcoholic beverages drink as much as you can more water(regular), avoid anything salty:
Day number one. Prepare a vegetable salad and rice (two hundred grams). Wash it all down with kefir (1.5 l).
Day number two. Boil meat (five hundred grams), six potatoes (in uniform). Drink kefir again (1.5 liters).
Day number three. Eat vegetables (whatever you want, but not potatoes). Boil one kilogram of fish (necessarily - not fatty). Don't forget about kefir.
Day number four. Make a fruit salad. Cottage cheese (five hundred grams) will not interfere either. Wash down your food with kefir.
Day number five. Eat vegetables (boiled) and hard-boiled eggs (two pieces). Take the kefir out of the refrigerator.
Day number six. Today - cottage cheese - apple day: buy one and a half kilograms of apples and three hundred grams of cottage cheese. It is necessary to remember today about kefir.
Day number seven. The menu of this day is cottage cheese (five hundred grams) and kefir (1.5 l).
Diet "Minus 60" with recommendations in order to effectively reduce the waist. Is the name impressive? Read on and try for health:
You need to eat three times a day.
The amount of salt, with this diet, does not need to be limited. However, do not overdo it: very salty food leads to various edema.
Do not count, painfully, calories.
Drink as much water as your body desires.
Until 12 noon you can eat whatever you want.
Don't skip breakfast. If there is no appetite, drink a cup of coffee and eat a few sandwiches. Think about your body.
You can’t eat cakes, but you can enjoy the taste of chocolate (milk).
What can you eat for lunch on this diet? I list below:
A small amount of plums.
Two apples.
Two slices of watermelon.
Kiwi.
A pineapple.
Citrus.
Prunes.
Pickled and salted vegetables (a little).
Uncanned peas (green).
Mushrooms (any kind)
Vegetables.
Corn.
Noodles, buckwheat porridge, rice. If you want, then thirty grams of cheese can be added to them.
Fish.
Sausages.
Eggs (boiled).
Wine (dry red).
Crab sticks.
Tea (both black and green).
Coffee.
Juice (freshly squeezed).
An impressive list, isn't it? Not such a bad and complicated diet is (dietary rules). As for dinner, the situation is similar with it. Drinks: carbonated water, coffee (you can also drink it in the evening after six, but without adding milk or sugar), citrus (freshly squeezed) juice. Want to know what to eat for dinner? Imagine you are taking a test and make your choice.
effective diets. - You will be given options, and you, in each of them, choose one thing. Deal? Let's start:
Option one. Meat and fish products: seafood, fish, eggs (boiled). They cannot be combined with other products.
Option two. Cereals: rice porridge, buckwheat porridge. They are combined with vegetables or fruits.
Option three. Dairy products: yogurt (unsweetened), live yogurt, cheese (up to fifty grams).
What vegetables can not be eaten for dinner, with such a diet? These are: eggplant, corn, pumpkin, mushrooms, potatoes, avocados.
Diet "Supereffect".
Do not eat in the evening, after six. Eat very small portions, trying to chew food for as long as possible (it is worth being patient for this). Your breakfast should consist of a cup of tea (without sugar), a small piece of black bread with cheese and one boiled egg. Three hours after breakfast, eat yogurt or cottage cheese. For lunch, cook one hundred grams of fish or meat (your choice) and a vegetable salad. After some time, you can enjoy the taste of fruits. Let dinner consist of yogurt or cottage cheese (one hundred and fifty grams). You can replace cottage cheese (preferably fat-free) and yogurt with a glass of milk or kefir. This diet is perfectly combined with the load (physical) The effect is guaranteed!
How to reduce the waist? I really hope that you have already guessed how to actually implement this. It remains to put your knowledge into practice. I hope one of the above methods will definitely help you. Wait for the result, not hoping that it will be instant. By the way, such exercises and diets bring up willpower very much. Because a person who does not have this quality will not be able to withstand such tests.
