How to do thin waist and a flat stomach is a question that disturbs 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 a thin waist and a 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, the right hand is 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 exercise complex.
Exercises for a thin waist in the gym
For maximum results in 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, lean 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 clean 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.
expert nutritionist, personal trainer, distinguished author of Evehealth
05-11-2018
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Verified Information
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 - this is what those women who are not given by nature dream of perfect 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 wasp 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 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 way to calculate perfect waist, but it is suitable only 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 a 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 do wasp waist fast? 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 products (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 heated 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 sides. 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 in a short time. 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.
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 practice, 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. 
What does every girl want? A girl always wants to look attractive to her man. And the standard of attractiveness at all times was considered a thin waist. Therefore, the question of how fast is relevant today.
What do we mean when we talk about a thin waist?
The waist can be considered thin, which corresponds to the difference between height and the number 100. For example, if your height is 175 cm, then the waist should not be more than 75 cm. This is the easiest way to calculate. Although there are several more, we will not consider them. This option is enough to understand whether you need to think about it quickly. Diet and exercise will help.
Getting a Good Habit
Accustom yourself to do the exercises daily, and you can forget about problems with the figure. Here is an example of some of the simplest activities that do not take much time and effort, but at the same time you will have a thin waist quickly:
1. You need to stand up straight, keeping your legs wider than your shoulders. The left arm needs to be bent at the elbow, and the hand should be raised to the shoulder. right hand lead behind the head and connect with the left in the lock. Bend to the left as far as possible and freeze for 15 seconds. Straighten up and bend to the opposite side.
2. From the same starting position, the arms must be extended to the sides. At the same time, bend them at the elbows at an angle of 90 degrees. The hips remain motionless, and the body must be turned to the right and left with springy movements three times. Perform 5-6 series of turns in each direction.
3. Lie down on the floor. One leg is bent at the knee, the other is on top of it. Perform with the body, raising the right or left shoulder. Make sure that the opposite shoulder blade does not come off the floor. Perform 15 turns in each direction.
4. Lie on your side. back up bent arm head. Rest your other hand on the floor. Start lifting your outstretched legs up. Keep them together. Perform 10-15 lifts.
Exercise by Jennifer Lopez
The stars are also thinking about how to make a thin waist quickly. And they succeed. The next exercise is from Jennifer Lopez, who recommends doing the training complex regularly. You need to sit down in Turkish, clasp your raised hands at the back of your head. Start turning your torso to the right and left (20 times is enough).
Exercise for the lazy
The exercise is called "Vacuum". After it, you can make sure that you have, of course, the result will not be achieved, but it will definitely appear. The movement can be performed while sitting in front of the TV, or at work at the computer. It is necessary to straighten your back and, as you exhale, draw in your stomach as much as possible. Count to 30 and relax. Perform for 5 minutes daily. The result will be noticeable in a month.
A little in conclusion
So, we told you how to make a thin waist quickly, and the effectiveness of the exercises already depends on you. It should be understood that without regular training you will not be able to achieve anything. Yes, and unacceptable, especially if you want to get a gorgeous figure.
A thin waist has always been considered beautiful, and given that the body, putting off fat, first of all does it in the abdomen and sides, maintaining a good shape is not an easy task. Previously, in order to look spectacular, women and girls wore tightly tightened corsets, the use of which adversely affected health. Now there are exercises for a thin waist. The method is not as radical as a corset, but it requires a lot of effort and serious motivation.
What determines the thinness of the waist
For a number of factors, the figure depends on the type of physique and heredity. It will be much more difficult for hypersthenics (broad-boned people) to achieve good results than for asthenics (not prone to fullness). It will be difficult to make a thin waist for those who have a small distance between the ribs and the pelvic bone. The hormonal background also plays an important role. With an excess of estrogen (female sex hormone) in the blood, the figure becomes more feminine, and the waist is thinner. With its deficiency, the opposite effect is observed.
A thin waist is a relative value. The main thing is that it should be proportional. For women with a normal build, normal waist measurement is determined by subtracting 100 cm from height. Those. with a height of 175 cm, it should normally be 75 cm for a girl. Naturally, these figures are only indicative, but from them you can understand that you should not torture yourself with diets, striving for a waist of 60 cm, because your type suggests other parameters. Another way to get body proportions is to calculate 70% of the hips. To have slim waist:
- Lose weight in a complex, involving the whole body.
- To quickly get the desired result will help the exclusion of starchy, sweet, alcohol.
- Diet and sports will help to achieve a thin waist, they are only effective together.
- Aim for fat burning exercises. If not, then strength training will increase waist size.
Exercise rules
The volume of the waist directly depends on the amount of fat present in it, which is removed with the help of training. Do not think that with an inflated press, the situation will improve. An increase in the load on the muscles contributes to the growth of their volume, and hence the waist. Best solution- pump muscles after you remove the fat layer, or combine strength and cardio exercises into one workout.
Aimed at burning fat rather than building mass, cardio workouts help stretch the heart muscle, improve blood circulation, increase stamina, and normalize breathing. Waist exercises include hula hoop, dancing with the use of the abdominal muscles. Concentrate on exercises that engage the obliques, the core stabilizers. Do not spend much time bending to the side: they can make the waist thicker. These tips will help you when exercising:
- If you can't go to the gym with a professional trainer, exercise at home.
- Regularity is the key to success. If there is not enough time or energy, reduce the load level, reduce the number of exercises performed for a thin waist to improve the quality.
- Measure your waist before starting classes to control your achievements.
- Follow the instructions clearly, do the workout conscientiously, slowly, in order to feel how each abdominal muscle works. Then the result will not be long in coming, and the waist will quickly become slender.
- The larger the layer of fat on the sides and abdomen, the more difficult it will be to do the exercises. Over time, classes will be given easier, and the fat will go away.
- Train in a well ventilated area.
- Don't hold your breath while exercising.
- Should be done on an empty stomach or 2 hours after eating.
- So that the muscles do not hurt - stretch every time after the complex.
- Stimulate yourself with motivational videos, photos with the desired result.
How to make a thin waist in a week: effective exercises
Sometimes there are situations when an invitation to a responsible event unexpectedly arrives, and it is necessary to make a thin waist in a week. Even in this case, there is a way out, but it is better not to allow this. The method is not harsh, as it may seem initially, but a sharp weight loss is, in any case, stress for the body. There are three rules to follow at all times:
- Make a fasting day by eating your choice: fruits, buckwheat or kefir.
- Stick all the time strict diet, completely abandoning flour, fatty, fried, sweet, coffee, sauces industrial production. Meals should be every 3-4 hours, without dinner after 6 pm. The diet should include low-fat vegetable soups, weak green tea, fresh vegetables, boiled chicken breast, two apples daily, fat-free cottage cheese.
- Perform special exercises for a thin waist.
The duration of the workout should be more than 60 minutes. This time is due to the fat burning process, which begins after 40 minutes of training, and this is the main goal. The first 20 minutes will be devoted to pedaling on a stationary bike, four minutes at 1-2 speeds, then another four at 3-4. Breaks are not made, breathing should be even. After a short break, proceed directly to the exercises to train the abdominal muscles.
- Lying on your back, put your hands behind your head. Place your feet on your feet, bending at the knees. Slowly raise your torso until your shoulder blades are off the floor, keeping your hips still. Pausing at the top, slowly lower yourself.
- Without getting up, put your hands on your knees. Slowly rise, stretching your arms forward. You need to get up only due to the abdominal muscles. Pausing at the top, slowly lower.
- Without getting up, clasp your hands behind your head, bend your knees, and then turn to the side until it touches the floor, while keeping your back straight. Return to starting position. Repeat the exercise on the other side.
It is necessary to perform the whole complex in two approaches. On the first day, 10 times, increasing the amount by two daily. After doing the exercises, it is advisable to resort to massages, wraps, applying anti-cellulite cream, depending on preferences. After finishing the procedure and taking a shower, drink a cup of herbal tea. When taken seriously this method, you can lose 2-4 cm at the waist in a week.
Slim waist and flat stomach: the best exercises with photos
To maintain a thin waist, you need to exercise at least four times a week. Thanks to several exercises, each of which will take about a minute, and a minute to rest between them, the muscles will be in good shape, and the fat will not have time to start. On the initial stage two approaches are needed. Over time, you can increase the number to four, and reduce the time between exercises to 30 seconds.
- Lie down and place your feet on the floor, bending at the knees. Touching the temples with your hands, raise the shoulder blades, pulling the body to the knees during the exercise.
- Get into a plank position on your toes and palms. Hands should be under the shoulders, the back is straight. Take a "step" by rearranging one by one left hand, leg, and then attach the right limbs. Return to the starting position by repeating the action on the other side.
- In a sitting position, place your bent legs on the floor with your hands resting a little behind. While doing the exercise, raise your legs until your calves are parallel to the floor, fold your arms into a lock on your chest and begin to turn the body in both directions.
- Lying on your back, put your hands behind your head. Tear it off the mat along with your shoulders. Lift your legs up and hold at a right angle to the body, alternately lowering them to parallel with the floor.
- Lying on your back, put your hands behind your head, place your bent legs with your feet on the floor. Raising your head and shoulder blades, reach your right leg with your left hand, and then do the exercise in reverse.
- In a sitting position, place your feet on the floor with bent legs, hands slightly behind. Tilt the body back, pull forward right leg. After returning to the starting position, repeat the exercise with the other leg.
- Lie on your left side, place your left hand on the floor, and your right hand behind your head. Leaning on the arm, you need to raise the right leg and body at the same time. Turning around, do the exercise on the other side.
- Lying on your stomach, keep your feet shoulder-width apart and your arms outstretched in front of you. Raise your legs and chest at the same time.
Video
There are a lot of sets of exercises, thanks to which the waist can be made thinner. With minor differences in execution, in the end they will all lead to the fact that you do not recognize yourself in the mirror. From there, a man with a strong press will look, toned body and slender forms. It is only necessary not to deviate from the schedule of classes and perform all the movements.
For more good example watch the video below, where the complex contains exercises to create a thin waist, strengthen the abdominal muscles and form a flat stomach. Regular performance of these simple exercises will improve blood circulation, the work of the heart, respiratory organs, digestion, and will increase self-confidence.
