How to make the waist thin and remove the stomach. A set of exercises for a slim waist at home

Graceful, thin and slender waist has always been considered one of the symbols of women's beauty. However, in the old days, ladies and young girls received a lot of torment and trouble because of the desire for thin waist, it could even cause serious health problems. After all, everyone knows that the fair sex, according to the then fashion, was forced to wear corsets: nothing can be done, aristocrats and noblewomen tried to follow the fashion.

A girl or lady who would dare to do without a corset could simply be accused by society of extravagance, or even bad manners.

But our contemporaries are lucky in this regard, because corsets have long gone out of fashion, they are worn only at a costume ball or a social event with entourage of the 18th century. But in our time we have much more methods to make our own waist elegant, while not causing harm to health, than women of past centuries.

What waist is considered slim

What waist circumference can be considered correct and proportional for a woman? Young women with a normal build need to subtract 100 cm from their height figure. The resulting number will correspond to the normal volume for them (more precisely, the circumference) of the waist.

For example, if your height is 175 cm, then for you a normal slender waist will be 75 cm. Please note that it may be slightly wider or thinner - it depends on your body type. Women with wider bones have a slightly wider waist, and this is true. Therefore, it is by no means necessary to strive at any cost to achieve an aspen waist, and exhaust yourself with diets, if completely different parameters correspond to the type of human constitution.

Another test for the correct proportions is this formula: if a woman has approximately the same chest and hip circumference, then her waist circumference should be approximately 70% of her hip circumference. It is these proportions that are recognized as beautiful and harmonious, even if a woman does not meet the category of beauty standards.

How to make your waist slim

I would like to know who invented these standards? Where is it written in the Laws of Nature that harmonious proportions are only the notorious sizes 90 - 60 - 90? Waist circumference is also affected by the amount of certain sex hormones in a woman’s body: if you have a lot of female sex hormones called “estrogen”, then you will have a slender waist.

The length of the waist circumference also depends on the amount of fat deposits on it, and also on the volume of the dorsal and abdominal muscles. In an effort to make the waist thinner, you need to remove, first of all, excess fat on the abdominal wall, and then strengthen the muscles of the abdomen and back. An excellent opportunity would be aerobics or fitness classes - this way excess calories burn faster.

During this period, exercises to pump up the press are unlikely to help, because with increased loads, the abdominal muscles quickly increase, and along with them the waist grows. You need to start pumping the press when you have already got rid of the excess layer of fat on your stomach.

It will be ideal if the abdominal muscles work with the back muscles at the same time - this way you can get the result faster. At the same time, there is no need to rush: the main thing is calm and concentrated, and most importantly, regular exercise. First, try to train every day for a month, and only then, when classes become a habit, you can train every other day. Experts recommend starting classes with warm-ups: this way you will increase joint mobility, warm up your muscles and tune in to effective workouts.

You can choose any warm-up: walk and jump on the spot to the sounds of perky dance music, dance or do light jogging.

At the end of the warm-up, you need to perform several tilts of the body in different sides to feel the stretch in the muscles of the opposite side of the slope. It is necessary to make several circles with your hands, with full amplitude - first back, and then forward. Now lower your head, then slowly raise it and look at the ceiling, so that the neck and chin feel the tension in the muscles. Repeat this 10 times.

After warming up, you can blunt to perform a set of exercises.

Slim Waist Exercises

• Lie down on the carpet, on your back, bend your legs, feet are on the floor. Legs bent at the knees, tilt first to one and then to the other side, try to touch them to the floor. Also try not to tear your back off the floor.
• Lie down on the carpet, hands up, behind your head, turn the body, rolling on the floor. You need to roll back 1 meter to the left, then to the right.
• Lie on your back with your arms spread out to the sides, bend your legs and lift slightly. Now you need to turn your legs, then to the right, then to the left, trying to touch the floor with your knee.
• The same position, only straight legs are raised up. Lower your legs, trying to keep them straight, first to one side, touch them to the floor, put them on the floor. Now do the same on the other side.
• Lie on your back and bend your knees. Stretch your arms along the body, palms down, pull in the stomach. Raise your hips a couple of centimeters so that your tailbone is off the floor, while straining your abdominal muscles. You need to hold out like this for 15-20 seconds, then lower yourself to the floor. While lifting the hips, try to do it slowly, without jerking. At this time, the abdominal muscles should be subjected to the main load.
• Lying on your back, the foot of the right leg is on the floor, as the leg is bent at the knee. Now you need to throw your left leg over your right so that your left ankle rests on your right knee. In this case, the knee of the left leg should “look” outward. Put your hands behind your head, do not close your fingers. Your elbows are open, your stomach is pulled in. Raise your head and shoulders, the right shoulder turns to the left knee, you try to touch it with your elbow. You need to hold out like this for 10 seconds, and return to the starting position.

There are many good exercise for a slender waist, but the main success factor will be the regularity of their implementation. Even the most effective exercises will not work if you do them occasionally.

By exercising with a hula hoop - a gymnastic hoop, you can also change your waist - make it thinner and stronger. This will reduce the fat layer and strengthen the muscles. abdominals, legs, body.

Anyone who is used to rotating a hoop at the waist will quickly learn to remove the stomach, because the muscle tone must be rebuilt, and then the stomach will always be in a retracted state. Hula hoop exercises can be done by people of all ages. Only women who have very weak muscles pelvic floor, are an exception.

A slender waist and athletic figure is not just a woman's desire to meet the standards of beauty accepted in society. First of all, it is an indicator good health, a normal quality of life, and, of course, a great mood.

Without a doubt, active and slender women will always be attractive to the people around them, and, first of all, to men.

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. left hand it is required to bend at the elbow, and raise the brush 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. Support your head with your bent arm. 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.

How to make a thin waist and a flat stomach is a question that excites the minds of many women. It is clear that one dream of a beautiful and fit figure is not enough, a whole range of measures is needed to promote weight loss - diets, sports, special exercises for a thin waist and flat stomach, body 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.

A few basic rules will help with this, 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 particular 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, the following types of loads should be excluded:

• 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 peppers.

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 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 sports nutrition stores you can buy drugs - fat burners, the choice is huge, the consultant will tell you the best option For you.

For wraps: 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 evenly on problem areas and wrapped with 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 to 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 with your fingers body fat, not to bruises, but noticeable. 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.

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 a 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 it doesn't exist, then power training will increase the waist.

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 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.
• Adhere to a strict diet all the time, 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 process of burning fat, which begins after 40 minutes of training, and this is the main objective. 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. With a serious attitude to 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 your left arm, leg, and then put your 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. Leaning your body back, stretch your right leg forward. 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 person with a strong press, a toned body and slender forms will look. 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.

How to make the waist thin? Exercises for weight loss in the abdomen.

Wasp waist - what every woman dreams of. If you manage to achieve it, any other figure defects will seem like just features.

But this not an easy task. After all, a thin waist is what a woman loses first of all after childbirth, with malnutrition, sedentary lifestyle.

You need to not only pump up the press, but also correct your posture, work on fat deposits on the sides and strengthen the internal muscles of the abdomen.

How to make the waist thin with exercise?

Women put a lot of effort into losing weight. But often it turns out that this does not give any result. The most common mistake is to throw all your strength into training the abdominal muscles.

This is, of course, an important part of the strategy for achieving a thin waist. But not the only one. What else is worth paying attention to if abdominal exercises do not bring benefits?

1. Posture. Specifically, back muscles. Test in front of the mirror: it is worth straightening the spine and turning the shoulders, the stomach is drawn in by itself as if by a wave magic wand. One of great ways achieve a graceful posture - yoga, which, it would seem, has nothing to do with heavy loads on the press.
2. Internal abdominal muscles. Sometimes the stomach falls out not because you have a weak abs, but because the muscles do not hold the internal organs in place. It is they who create the ugly effect of a “hanging” belly.
3. Cardio training on an empty stomach. It would seem that running, cycling and jumping rope have nothing to do with a thin waist. It turns out that this is not so. When we wake up in the morning, the body has used up all the calories from food during the night. If you drink a glass of water and do cardio right now, then the body will have nowhere to take calories from, except from fat reserves. Including on the sides.

How to remove the sides at the waist and make a thin waist at home: exercises

Many girls, trying to lose weight in a week, begin to eat little and do a lot of exercise. This is mistake. The body thinks that an extreme situation has come, and begins to protect fat reserves especially zealously. Remember: losing weight is not a one-time event. Exercise should be within your power. Here are some easy examples.

1. Side leg raises. Lie on your side. Lean on your lower elbow. Start lifting your upper leg 30-40 cm. Do not lower it back to the end, let it “hang” in the air for a few seconds. Additional effect: strengthening of the hips and buttocks.



2. side plank. The starting position is the same as in the previous exercise. From this pose, you need to lift your hips off the floor, leaning on your elbow and feet. The whole body should be in one straight line. Keep your neck extended and chest- open. Additional effect: strengthening the muscles of the hands.



3. Triangle pose. This is a static exercise that comes from yoga. Spread your legs three shoulder width apart. Spread your hands. Reach forward for one of them. Touch the foot of the same name with a brush or lean on it. Freeze in this position. Additional effect: stretching for leg muscles.

Waist hoop exercises

First you need to choose correct hoop. If you are a beginner, you need a lite version. It will not help to make a waist. But you will be prepared to move on to the next most difficult projectile.

Video: Exercises with a hoop for weight loss and a thin waist

With a massage hoop, classes become more difficult. But not because the balls located on its inner surface help to lose weight. It's just that this option is harder, and the workouts are more effective. Therefore, for weight loss, you can choose just a weighted option.

1. Simple twist. To do the most simple exercise stand with your feet together. Tighten the press, place the hoop at the waist and start the rotation.

2. Complicated torsion. It differs from the previous version in that the legs are spread shoulder-width apart. Try to perform movements so that the hoop moves around the waist from top to bottom.



3. Twisting two hoops. This exercise has a much greater effect, but requires great skill. You should move on to it after mastering the previous two.

Oxysize - exercises for the abdomen and waist

Oxysize is a special technique that combines breathing and exercise. It is somewhat reminiscent of the “breath of fire” widely used in yoga: a short intense exhalation followed by an uncontrolled breath. This breathing makes the exercises more difficult, but also more effective. It is believed that as a result of this, the body is saturated with oxygen, and it helps to burn fat.

1. Lateral slopes. Stand up straight. Stretch your arms up. Grasp the wrist of the other hand with one hand. Pull it to the side, leaning to the same side. Perform special breathing while doing this.

2. Arc on a chair. Sit on a chair. Put your hands on plant yourself. Spread your legs wide forward and put on your toes. Then lift your pelvis off the chair by arching your body. Perform a breath.
3. Twisting in a chair. Sit on a chair with your feet together. Place your left hand behind you. Raise your right hand and pull to the left. Help the twist by pushing with the left hand. Perform a breath cycle. Repeat symmetrically.

Sports disc for the waist: exercises

A sports disc has been a popular weight loss equipment since the days of our mothers. Exercises on it are by no means limited to basic torsion to dizziness. Some twist it not only with their feet, but also with their hands. Others work on two discs at once. Here are some example exercises.

1. Reverse twist. Get on the disc. Place a chair on both sides of you, turning them back. Rest your hands on them. Feed the legs and hips on the disk in one direction, and the torso and arms in the other. Then in a mirror version.
2. Sit on the disc, bending your knees and placing them on the floor. Swinging your feet, turn 360 degrees. Then in the opposite direction.

3. Place the disc between your palms. Strongly squeezing it, make one hand move clockwise and the other counter-clockwise. Then vice versa

Exercises for the waist in the gym: fitball

The key to a beautiful waist is the regular repetition of exercises. Therefore, many find it easier to make them at home. After all, few people have the endurance to go to the gym every day. However, there are also such enthusiasts.

Remember that the main thing is not a large number of repetitions of the exercise, and technical execution. A trainer can help you with this. With it, you will create a workout program using a fitball.

1. Slopes with the ball. Get on your knees. Take the ball in your hands and stretch them over your head. Tilt your body and arms to the right, trying to keep your hips and legs still. Then repeat on the other side.
2. Lifting the buttocks. Lie on your back. Bend your knees at a 90 degree angle. Put your shins on the ball. Tear off the buttocks from the floor, trying to bend the body into an even arc. Then return to the starting position.
3. "Bridge" on the fitball. Lie on your back on the ball. Spread your legs so that it is convenient to keep your balance. Throw your hands behind your head and lean on the floor. Try to get up on the fitball by doing the "bridge". Then return to the starting position.

How not to increase the waist by pumping the press?

Many girls are afraid that, having pumped the press, they will look like professional bodybuilders. But it is hardly possible to increase the waist circumference due to cubes. For this, for example, you need to eat a lot of protein before training. Or do a warm-up not only before, but also after exercise. In general, if you are not involved in professional sports, this is unlikely to threaten you.

« I miss a whole week of the month because of my period. I decided to take a chance and try to practice during this period. I do not undertake to advise, just tell about my experience. The discharge becomes more abundant, but the menstruation passes faster. It does not cause me any discomfort, so I continue».

« Fitball is good for moms who want to lose weight after giving birth. Convenient: during the day you do the exercises yourself, and in the evening you rock the baby on it. Mine just sleeps».

« If you use a sports disc, be prepared for the fact that the effect is only for the waist. I have a wide bone. The waist has lost weight, but the hips do not decrease in any way. I can’t pick up clothes, I’m sewing in now».

Video: 6 exercises for the waist