How to shape the waist at home. Exercises for a thin waist at home

Expert Dietitian, Personal Trainer, Honored Author of Evehealth

05-11-2018

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

A thin waist and a flat tummy - these are the dreams of those women who by nature are not given an ideal figure. However, this does not mean that it is impossible to make a waist as thin as a reed at home. To do this, it is simply necessary to perform exercises for the 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 option for calculating the ideal waist, but it is only suitable for those women who have the same parameters of the chest and buttocks. In this case, the waist should be 70% of the volume of the chest and buttocks. For example, if the volume of the chest and priests is 100 cm, then the waist should be 70 cm. It is this ratio that will look most harmonious.

The size of the waist is also affected by internal factors, that is, your health. If you have thyroid diseases that have affected the hormonal background, then you first need to get rid of the root cause, leading to an increase in body weight and, accordingly, to an increase in waist sizes.

Therefore, do not chase the ideal. It is, of course, good that you are trying to fit your figure to the ideal, but you must create the ideal yourself. And for this you need to make a calculation according to the above schemes, so that your figure is really beautiful and harmonious.

Do not discount cosmetics. For example, a modeling cream. It will not only help to achieve the desired result, but also to maintain it. The selection of a 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. Only natural ingredients are used in its production. 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 make a wasp waist quickly? You can do what women did about 100 years ago - wear a corset. This is a really effective and most importantly instant way to reduce waist size. However, the corset will not bring you the perfect waist, because it only visually hides your shortcomings, and does not contribute to their elimination. Moreover, a corset is dangerous to health, so you need to wear it only after consulting a doctor and not more than 1-2 hours.

There is another way to purchase. Of course, it is not fast, but it is effective and really eliminates flaws, and not just hides them from the human eye. These are ordinary and.

Yes Yes. You can’t do without a diet, because in order for the waist to become really aspen, it is necessary to remove the fat layer from the abdomen and sides, which increase its volume. The diet is selected individually, depending on age, height, weight and existing diseases.
But regardless of whether the diet is too strict or not, you will all have to give up simple carbohydrates, since they are very quickly digested by our body and turn into fat, which then begins to hang from the sides.

Simple carbohydrates are found in all confectionery 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 to the 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 torsion hoop (hula hoop) is one of the most effective methods to reduce waist. 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.

In order for the torsion of the hoop to bring maximum results, it is necessary to perform exercises for a beautiful waist. That's what we'll talk about now.

It is necessary to perform exercises slowly, it is impossible to make sudden movements, since during their implementation 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, it is necessary to take the appropriate posture - legs shoulder-width apart, the upper body is bent forward, the back is straight, the arms are lowered down. We begin to vigorously wave our hands in different directions. The exercise is performed within 1 - 2 minutes.

Exercise #5

To perform this exercise, take the following pose - spread your legs as wide as possible, and stretch your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains flat, the arms do not bend at the elbows, and the lower part of the body remains motionless.

These exercises will help you get a wasp waist 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.

A slender wasp waist and a flat stomach are the cherished dream of every girl. But, unfortunately, nature has not awarded everyone with an ideal figure, so it is not at all surprising that women are ready for real feats and difficult trials in order to achieve what they want. Today, it is not necessary to wear special slimming corsets, which cause a lot of inconvenience, because there are other effective ways to get a narrow waist.

What should be the waist - generally accepted norms

It is generally accepted that the parameters of an ideal figure are chest 90 cm, waist 60 cm and hips 90 cm. That is why many girls constantly exhaust themselves with various diets, decide on long hunger strikes that can completely ruin their health and work out to exhaustion in the gym. But even these methods do not always allow to achieve the goal. The fact is that each person is individual, and many girls cannot approach the cherished figures. Therefore, it is so important to know your own ideal parameters.

It is very simple to calculate these data, for example, if the girl’s height is 175 cm, 100 must be subtracted from this figure. 75 remains - these are the ideal parameters for the waist and certainly not 60 cm. The type of figure must also be taken into account, especially if the bone wide, small deviations are acceptable, about 2-3 cm is added to the result.

Girls who have the same volume of hips and breasts are advised to use a different formula. In this case, the waist will be 70% of these indicators. For example, if the chest and hips are 100 cm, then the waist is 70 cm.

How to quickly make the waist thin and remove the stomach - all ways

Many girls strive to become much slimmer in a short period of time, get rid of fat deposits in the abdomen and lose weight. But at the same time, they do not want to follow the diet and adhere to proper nutrition. You can achieve your goal in the easiest way, but then you will have to constantly wear a special slimming corset. In addition, it will allow you to reduce the waist only for a while and visually make the figure slimmer. But this method will not help to remove fat deposits in the abdomen.

You can wear a slimming corset only after consulting a doctor, but not longer than three hours a day.

Only a corset will help to get a thin waist in a short time. There are also other methods, of course, they are not so fast, but more effective and do not harm health.

First of all, you need to pay special attention to your diet. If you don't follow a diet, you won't be able to lose weight. To remove fat accumulation and make a flat stomach, it is necessary to adjust the diet. A diet is selected on a strictly individual basis, taking into account the initial weight and height of the woman, including her age and existing diseases.

Most diets are based on the complete exclusion of fast carbohydrates from the diet. It is fast carbohydrates that are easily absorbed by the body, after which they are converted into body fat. Therefore, sweets, cakes, pastries, pastries, chocolate, sugar, pasta, sweet store juices and carbonated drinks are mandatory excluded from the diet.

It is important not only to stick to a diet, but also not to forget about the benefits of physical activity. One healthy diet will not be enough to achieve the desired goal.

You need to start the process of losing weight with the following points:

Compliance with the drinking regime. It is necessary to drink about 1.5-2 liters of plain water per day. Juices, drinks, soda and tea are not purified water. To speed up the process of burning body fat, you need to drink enough liquid per day.
Do not forget or skip breakfast. Breakfast must be complete, because it is in the first half of the day that the body begins to start metabolic processes. After a person wakes up, the body is completely ready to start burning fat.
Regular exercise. It is necessary to choose the right set of special exercises that are aimed directly at reducing the waist. It is an erroneous opinion that regular study of the abdominal muscles will help you quickly live out what you want. There is no weight loss only in problem areas in which we wanted to remove body fat.

It is important to try to completely refuse or minimize the amount of fast carbohydrates consumed. For many, this is a very difficult task, so you will have to stock up on willpower and begin to stubbornly move towards your goal.

If you plan to start an active fight against existing body fat, it is recommended to add the following foods to your diet:

Avocados are very useful not only for weight loss, but also for the whole body. The pulp of this fruit contains a lot of fatty acids, vitamins and trace elements. That is why it is often included in a variety of diets.
Pine nuts and cedar oil help speed up the metabolic process. There is an improvement in the production of hormones responsible for reducing appetite.
Raspberries, grapefruits and pineapples contain a lot of fat-burning components.
Fish oil is an excellent source of omega 3, 6 and 9. These substances slow down the process of fat deposition. That is why it is recommended to add it to the daily diet during the fight against excess weight. The daily rate should not exceed 500 mg.
Oatmeal is an excellent source of fiber and carbohydrates that help lower cholesterol levels. If you add oatmeal to your diet, you can get rid of excess weight.

Diet for a flat stomach and a thin waist

This diet is considered not only one of the most effective, but also quite tasty. The basis of this technique is the regular use of avocados and after three days you will notice positive changes. It is not enough just to follow a diet, because it is necessary to solve the problem of excess weight in a complex way. If the main goal is a flat stomach and a narrow waist, it is recommended to additionally perform simple exercises.

Sample menu for the first day of the diet:

Make herbal or green tea for breakfast. You will have to give up strong black tea and coffee. Peel the avocado, remove the pit. Take half of the fruit, mix with cottage cheese and salt a little, you can add spices and a mixture of dried herbs. It is allowed to eat a slice of rye bread or a loaf.
For lunch, prepare mashed potatoes, but only without the use of oil. You can add a pinch of coffee and a small amount of milk. During cooking, you should not add salt to dishes, since salt can only be added to ready-made food. Prepare an avocado salad - grate the fruit, cut the tomato into slices, add a little hard cheese, use oil and a little salt and pepper for dressing. Brew fresh green tea.
For dinner, make guacamole. To make this healthy and tasty dish, take the pulp of an avocado, grind to a puree state, add finely chopped tomatoes and green onions. For dressing, use lemon juice, add a pinch of black pepper and a little salt. This dish goes well with boiled chicken fillet, you can also eat a couple of bread rolls and drink a glass of fresh tomato juice.

Menu for the second day of the diet:

For breakfast, the same dishes are served as on the previous day, but dates (3 pcs.) And walnuts (no more than 50 g) are added.
For lunch, take half an avocado, fresh green onion and cucumber. Prepare a light salad, use olive oil for dressing. The salad goes well with boiled fish, green tea or kefir is allowed, to which a little cinnamon is added.
For dinner, low-fat cottage cheese (1-2 tablespoons) and half an avocado, boiled chicken breast (100 g), apple, pineapple juice (1 tablespoon).

Menu for the third day of the diet:

For breakfast, mashed avocado pulp and cheese, green tea, 2 breads with butter;
For lunch, avocado salad - take avocado (1 pc.), Tomatoes (2 pcs.), Sweet pepper and cut into small cubes, add canned beans (2-3 tablespoons). For dressing, use any vegetable oil, a little lemon juice, pepper and salt. Boil one egg, brew green tea. You can eat one diet loaf;
For dinner, make an avocado omelette. Take bacon and fry on both sides. Beat eggs (2 pcs.), Pour into a preheated pan, fry on both sides. Put the grated cheese and chopped bacon in the middle of the egg pancake, wrap it in the shape of a tube. Serve an omelet with diet bread and vegetable mix - cucumber, pepper, tomatoes. Make fresh orange or pineapple juice.

After following such a diet for three days, it is recommended to add these dishes to the daily diet. Try to eat as many fresh vegetables as possible and drink purified water. It is very important to almost completely eliminate fast carbohydrates from the diet.

How to make a thin waist and remove the stomach - exercises

It is quite possible to get a thin waist and a flat stomach on your own at home. But for this you need to adhere to the following tips from professional trainers:

Strength training should be alternated with cardio exercises. In this case, the body spends much more calories than during these two types of exercise.
Choose complex exercises during which the oblique abdominal muscles will actively work.
Try to avoid tilting, otherwise the waist will only become larger.
Each exercise should be performed for at least one minute.
Between each exercise there is a short break of 30 seconds, for beginners 1 minute.
At first, it will be enough to perform 3 approaches, gradually increasing the load.
Training should be carried out every other day, as the body must have time to rest before new loads.
Before each workout, stretching exercises are mandatory, which will help warm up and prepare the muscles for stress. In this case, the next day you will not be disturbed by unpleasant painful relationships in the muscles.
So that the body does not quickly get used to the load, it is necessary to alternate exercises.
If training will be carried out independently at home, it is important to constantly alternate complexes.

Twisting

During the twisting, all the abdominal muscles work:

take the starting position lying on your back - legs bent at the knees, hands under the head are connected in a lock, feet on the floor;
while inhaling, lift the body and touch your elbows with your knees;
at the exit, smoothly return to the starting position;
over time, the body gets used to the load and you can lift straight legs up.

Step over plank

This exercise is quite difficult, so you will have to make every effort to do it at least a few times:

take a starting position - emphasis is placed on the elbows and tips of the toes;
the muscles are maximally tense, the back remains straight;
take a step to the right with your left elbow and foot, move your left foot and elbow;
slowly return to the starting position;
repeat the exercise for the right arm and leg.

"Inverted" scissors

Many are familiar with the classic version of this exercise, but the “inverted” scissors are performed differently:

take a horizontal position, hands clasped in a lock at the back of the head;
raise straight legs - an angle of 90 degrees should form with respect to the body;
head and neck come off the floor;
legs alternately lower, while trying not to touch the floor.

At first, this exercise will be very difficult to perform, but soon everything will work out. To increase the load on the muscles, the angle of inclination is 45 degrees.

Walking in place with a high leg lift

This is an excellent cardio load, the main thing is to try not to reduce the rhythm:

while walking, you should try to reach your elbow with your knees - with your right foot to your left elbow and your left foot to your right elbow;
when pulling up, you need to make sure that the toe is pulled, and when returning to the starting position, put your foot strictly on the heel.

Leg swings lying on your back

The exercise is very simple:

take the starting position lying on your back;
legs bent at the knees and raised up - should be parallel to the floor;
arms are located along the body, can be spread apart;
the abdominal muscles are maximally tensed while tilting the leg to the side.

Diagonal fold

Perform this exercise lying on your side:

you need to lie on your left side, focusing on the gluteal muscle;
the left hand is on the floor, the legs are straightened, the right hand is located behind the head;
focusing on the left hand, the body and the right leg rise;
with the opposite hand you need to try to reach the foot;
hold for 5 seconds and return to the starting position;
repeat the exercise for the right side.

Twisting in a sitting position

To perform this exercise, you need to take a starting position:

sitting on the floor, keep your back perfectly straight, knees bent;
feet are on the floor, rest your hands on the floor so that the buttocks are slightly behind;
close your hands in front of your chest in a castle, relax your lower back;
make turns left and right;
return to starting position.

Twisting jumps

take the starting position - spread your legs shoulder-width apart, close your hands in front of you in a lock;
simultaneously perform a jump and turn the pelvis to the left, another jump and turn the pelvis to the right;
to increase the load, you can train with weights.

How to make a thin waist at home in 7 days

With maximum effort, in just one week you can get a slender and graceful waist. With hard work, the result will be noticeable in a few days, but in order to consolidate it, you need to continue to actively engage in and pay special attention to your own nutrition. It is very important to exercise regularly - every other day.

To get a thin waist in just a week, it is recommended to regularly perform the following exercises:

Side turns. It is important to perform the exercise correctly - spread your legs shoulder-width apart, hands are at the waist, make sure that your back remains straight. Tilt to the right and left so that the lower part of the body remains stationary. The feet must not be lifted off the floor.
Place your feet shoulder-width apart, arms over your head are closed in a lock, your back remains flat. Tilt forward, try to reach your right knee with your left elbow. Simultaneously with the tilt of the body, lift your leg off the floor. Repeat the exercise for the second leg.
Stand up straight and lean forward, trying to reach the floor with your palms, but your knees should not bend.
One of the most effective exercises is the windmill. Stand straight, feet shoulder-width apart, back straight, torso slightly tilted forward, hands down. Perform active inclinations, reaching with your left hand to your right foot, and vice versa. The back should remain straight, the knees do not bend, try to fully straighten. Do the exercise for at least two minutes.
Spread your legs shoulder-width apart, place your hands along the body, the back remains straight. Turn left and right, but do not bend your elbows. It is important that the lower part of the body remains stationary.

With the exception of these exercises, to make the waist thin and tighten the stomach, it is recommended to twist the hula hoop or hoop. This sports equipment is really effective, but it must be used correctly and regularly, which will help get rid of accumulated fat deposits in the waist area much faster.

Exercises for a thin waist in the following video:

What woman does not dream of a wasp waist? In the twentieth century, many Hollywood stars lay down on the operating table for her sake and pulled themselves into corsets. Marlene Dietrich, Marilyn Monroe, Dita Von Teese, Joan Collins removed ribs to get closer to the desired ideal. Do you remember the episode from Margaret Mitchell's novel Gone with the Wind, when Scarlett realizes that she cannot tighten the corset as tight as she wants, and tells her husband that she does not want to give birth anymore? This is not an invention of the author.

Many secular women really did not want to have children, fearing to lose their harmony and beauty. Now the standards of the fashion industry have changed a bit, and the parameters 90-60-90 are no longer considered the standard. If you want to make a perfect figure, an aspen and thin waist, and a flat and taut stomach, read our article and you will learn how to do it without strict diets and heavy physical exertion, and also understand how to achieve the desired result at home.

Exercises for the "apple" figure

Bullseye girls are the least fortunate. Their body does not have pronounced curves, and it is quite difficult to achieve their appearance. The problem area is the upper body. Such people have slender legs and small hips. Fat deposits accumulate in the upper body. But you should not despair. Look at Jessica Simpson, Britney Spears, Adele and Reese Witherspoon. They have the type of figure that is described above, and at the same time they look beautiful and feminine.

Your main task is to lose weight. If it is, you will not be able to narrow the waist and remove the stomach until you get rid of it. Simple but regular exercise should be combined with a healthy diet. You need to reduce your calorie intake and switch to a "fractional" diet.

First of all, apples should reduce the amount of carbohydrates. Start with simple compounds: monosaccharides and disaccharides. Eliminate granulated sugar, preserves and jams, honey, soda, wheat flour products, including white bread, from your diet. Eat less cabbage, beets and sweet fruits. These include strawberries, cherries, raspberries, apples, grapes, cherries, black currants, strawberries, pears, melons, watermelons. It's hard to give up your favorite foods. The process of losing weight should be easy and enjoyable. In order not to injure the body, eat what you want before 12:00 every day, but do not overeat. Keep a food diary in which you count calories, and you yourself will not notice how the extra weight will go away.

You have two tasks: burn excess fat; give your body a clear outline.

Cardio will help you. You can jog in the mornings or evenings in the park, or run on an incline treadmill. Moderate and beautiful muscle relief can be formed by cycling or performing aerobic exercises. If you want to achieve the desired result quickly, combine cardio with strength training. Find time to practice three times a week.

The system of exercises that is given below is effective and allows you to quickly strengthen muscles, but for people with minimal physical fitness it may be difficult to complete it completely in the early stages. Therefore, we recommend starting with cardio exercises. They develop the respiratory system, maintain the overall tone of the body and allow you to painlessly move on to the power complex.

Plank running. Get on all fours. Straighten your back, look ahead. Straighten your legs, rest your socks on the floor. Reference points are the palms with closed fingers and the balls of the toes. The press is tense. The back is still straight. The legs cannot be bent at the knees. Gently pull your right knee towards your chest, then return to the starting position. Do the same movement with your left leg. Repeat 10-15 times. At the first stage of training, 2 approaches with a break of 30 seconds are enough. When you feel like you can do more, increase to 3-4. Run in place. This exercise you must remember from school. Remember that your back should be straight and your legs should be raised as high as you can. Running with shin whipping is more effective. Different muscles work.
Burpee jumping. An effective, but rather difficult exercise. During its execution, the main muscle groups are involved. It is a synthesis of the plank, push-ups and jump. This is one of the hardest cardio exercises. Doing it, you will spend a lot of calories. Stand up straight, spread your legs shoulder-width apart. Sit down, rest your palms on the floor. The knees should come forward. This pose is called the deep squat. Get into a classic plank position, then bend your elbows back and touch your chest to the floor. Plank again, and then a deep squat. Jump up, stretching out in a straight line. Hands with closed palms are directed to the ceiling. Repeat 8-10 times. Speed and technique are important. You can not slouch, hunch over, bend your knees. 2-3 steps are enough to get started. Break between them 30 seconds, then let yourself rest for 2 minutes. People with an average level of physical fitness can increase the number of approaches as much as they consider possible.
Star. Starting position - legs apart, knees slightly bent, arms raised above the head, palms together. Inhale, as you exit, jump slightly, spread your arms and bring your legs together. Return to starting position. Repeat 15-20 times. 3 sets with a break of half a minute. You can also: squat with dumbbells; do lunges with a jump and leg abduction; perform slopes on one leg; lift the body from a prone position.

We advise you to visit our clinic before starting training and get an individual consultation about the physical activities that will be most effective for you. Our FIT programs are a complete weight loss program that includes dietary and exercise recommendations. In the future, you will be able to continue classes on your own, but at the first stage you should be directed by an experienced specialist. Beginners often exhaust themselves with abdominal exercises. You don't need to do this. The desired cubes will not appear until the fat layer is gone. Strength exercises should be introduced gradually, after static and cardio training.

If you don't have kidney disease, start hula hooping. From 40 minutes a day to an interesting movie or your favorite music, and a wasp waist is provided to you. Another good way is wraps. To learn how to make them at home, read on our website.

Is it possible to reduce the waist quickly and how to do it for girls with a pear shape

In these girls, extra pounds are deposited on the hips, and the upper part remains thin. A set of exercises that will suit you is aimed at increasing the volume of the upper body and maintaining the tone of the lower. It will be easier for you to achieve the desired result in the gym, because you need to feel your body well and understand which muscles you need to work with first. Any exercises for triceps and biceps are suitable for you. You will need dumbbells weighing at least 2 kg, as your task is to strengthen and expand your upper body.

Take weights.
Stretch your arms straight out in front of you. Brushes on yourself. Bend your elbows. This is the starting position.
Straighten your arms. Dumbbells are parallel to each other.
Bend your elbows, spreading your arms to the sides.
Straighten your arms again.
Return to starting position.
Exercise scheme: bend your arms at the elbows in front of the chest - straighten - spread apart - lift up - return to the starting position. Repeat 12 times.

You can perform the exercise immediately in 2-3 sets or stick to the circular principle of training. When you're done, stretch your arms. Pressing on your elbow, bring your right hand over your left shoulder. Repeat with the other side. Then clasp your hands in the lock from behind, straighten your back, stretch back, then up.

The second exercise with dumbbells is done on all fours:

Get on your knees. Take a dumbbell.
Take the hand with the weighting agent to the side.
Swing on the inhale, lower on the exit. For one or two. Repeat for three or four. Count up to 12.
Repeat for the other side.
Take a rest. Sit on your knees. Lie with your chest on the floor. Stretch forward a little. Freeze.

Do push-ups from your knees with a wide grip.

Elbows to the sides.
Go down slowly for 3 counts.
Imagine that your body is springy.
On the count of 4, rise sharply on outstretched arms.
Exhale as you lower yourself, inhale as you return to the starting position.
Repeat 12 times. If you can't, how much can you do?

Then stretch your arms out to the side. Pulling the weight behind the head also helps a lot.

Avoid working with oblique abdominal muscles. If they increase too much, your waist will become wider.

Do not do side bends with dumbbells. If you start to squat with weight, the front of your leg will sway. It will become convex and will look visually wider. For the same reason, it is better to refuse attacks. No weight is needed to train the lower part.

Learn more about our weight loss programs:

Commentary by Elena Morozova, nutritionist at the weight loss clinic

Choose three days, for example, Monday Wednesday and Friday, and alternate: Monday - top, Wednesday - bottom, Friday - top. Next week there will be two lower body workouts and one upper body workout.

Commentary by Elena Morozova, nutritionist at the weight loss clinic

Pear girls are more prone to cellulite. At the same time, they are not recommended to lose weight much, since the upper part will leave, and the lower part will still remain wide. Find a balance.

How to make your waist look smaller with an inverted triangle body shape

If you have medium or broad shoulders, an impressive chest, a small butt and long, slender legs, this is your type. The same for Angelina Jolie, Catherine Zeta Jones, Cameron Diaz and Charlize Theron. You are not inclined to be overweight, but malnutrition and a sedentary lifestyle can lead to metabolic disorders - unspent calories form ugly folds on your back. Rock your hips and buttocks. Then the top and bottom will stand out, and the waist will seem thinner. Do not focus on strength exercises for the shoulders. For general strengthening of the muscles, reduce and lower your arms. You can also lift the body from a prone position.

Your norm: 3-4 sets of 20-25 times. It is enough for you to work with the lower part 2 times a week. Take a mandatory break between classes 2-3 days long. Legs take the longest to recover. To get beautiful and feminine curves, you need to build muscle mass. Circuit training.

Between each exercise, strike at a fast pace: 2 forward, 2 uppercut, 2 sideways. This will relieve tension in your muscles.

Squat with dumbbells.

Put weight on your shoulders. Sit down slowly.
The pelvis should go back, as if you are sitting on a chair.
Breathe deeply.
Do 5-10 times.

Do lunges.

Take weights.
Put your foot forward, get on one knee.
Change legs.
Hands go parallel to the body.
Keep your back straight and look ahead.
The knee should not go beyond the toe. For each leg - 10 lunges.

Tilts with weight.

Taz goes back.
The back is straight.
Slowly lower the dumbbells to your feet.
Then also slowly straighten up.
The gaze is directed forward. Plan - 15 times in 1 approach.

Perform each exercise 12-15 times during three sets.

You do not need to pump the oblique muscle of the press, pay attention to the rectus abdominis. Raise the torso to the legs, do "scissors".

How to narrow the waist with a "rectangle" figure

Extra pounds rarely stick to you, but you pump muscles quickly. Achieving feminine roundness is difficult. Your bust and hips are about the same size, and your waist is almost invisible. To correct the situation, it is necessary to expand the shoulders and hips. How to do this, you will learn by contacting the instructor. Circuit training, 3-4 times a week.

Do a pivot squat.

Raise the dumbbells up.
Inhale as you lower yourself, exhale as you straighten up.
Try to squat as low as possible so that the pelvis is parallel to the floor.
By exercising, you engage the gluteal muscles, thigh muscles and shoulders.
Place your feet shoulder-width apart.
Take weights.
Bend over, trying to keep your back straight, spread your arms to the sides. Straighten up, try to bring the shoulder blades together.
You work with the back of the thigh, back muscles and shoulder girdle. Spread your legs wide.
Raise your hands up.
Squat in a plié. Knees and toes should look in different directions. At the same time, bend your arms with dumbbells at the elbows and spread them apart.
Keeping your feet in the same position, connect the weights in front of you. The brushes should be facing you. Spread your bent arms to the sides.
You can straighten up.
Hands go to the ceiling. Dumbbells are parallel to each other.

How to make the waist thinner and remove the belly "hourglass"

You are very lucky. The structure of your body allows you to get by with minimal training. A hoop is best. Remember that no set of exercises will help you if you overeat.

Come to the Elena Morozova Weight Loss Clinic and we will help you organize your meals in such a way that it is balanced, tasty and promotes weight loss. If you do not know how to reduce the waist and make it narrow at home, sign up for the FIT-trainer program or the Transformation comprehensive weight loss course.

They make a gross mistake - they connect side bends to their workouts, which is even worse - with weights. In fact, this exercise only expands the waist, increasing the muscle volume of the lateral muscles.

How to make your waist thin

Attention should be paid to such exercises that will help give your silhouette a V-shape. And these exercises include various oblique twists. Especially for Cosmo, Anna Starodubtseva, a certified trainer from the Star Project online fitness school, a multiple fitness bikini champion, developed a workout for a thin waist.

Circular № 1

Bringing the knee to the chest while standing - 15 reps on each leg

Starting position: Feet shoulder-width apart, hands behind the head, back straight.

As you exhale, bring the knee of the left leg to the elbow of the right hand. On an inhale, return to the starting position. Repeat the same on the other side.

Standing crunch - 15 reps each side

Starting position: Feet shoulder-width apart, we hold a dumbbell in our hands, the back is even.

As you exhale, twist back as much as possible, trying to get the dumbbell as far as possible behind your back. At the same time, the feet do not come off the floor, and the hips remain as motionless as possible. On an inhale, return to the starting position. Repeat the same on the other side.

Perform both exercises in a row without rest. Rest 45 seconds. Repeat the circle again.

Round No. 2

Leg push-ups - 12 reps

Starting position: Lie on the floor, pressing the lower back tightly to the floor, legs raised up, arms lying along the body.

As you exhale, push your legs up, contracting your abdominal muscles. On an inhale, return to the starting position. Pushing your legs up, try to keep them as vertical as possible.

Hand touching opposite leg - 12 reps each side

Starting position: Lie on the floor, pressing the lower back tightly to the floor, legs together, arms extended to the sides.

As you exhale, try to reach with your hand to the toe of the outstretched left leg. On an inhale, return to the starting position. Perform the required number of times and repeat the same on the other side.

Perform two exercises in a row without rest. Rest 45 seconds. Repeat the circle again.

Round No. 3

Dumbbell Plank Row – 10 reps each side

Starting position: Holding the dumbbells in your hands, stand in the bar - in one straight line. Do not arch your lower back or round your back. You should end up with one straight line from head to toe. As you exhale, pull your right hand with a dumbbell to your belt. On an inhale, return to the starting position. Repeat the same on the other side. While pulling, try to keep your torso as straight as possible. Keep your abs tight, knees tight.

Bike - 15 reps each side

Starting position: Lie down on the floor. The loin is firmly pressed to the floor. Legs form an angle with the floor. Hands behind your head. The head is raised above the floor. Chin looks up.

As you exhale, bend your right leg and try to touch your right knee with your left elbow. On an inhale, return to the starting position. Repeat the same on the other side.

Why doesn't the waist look thin?

Due to the nature of the skeleton

The waist-to-hip ratio is determined by the features of the skeleton. If you have a narrow chest and a wide pelvis, your waist will appear thinner even if you are overweight.

In people with a rectangular or triangular type of figure, the chest is wide, and the hips either coincide with it in width or have a smaller girth. Therefore, it is more difficult for them to reduce the waist.

Due to the amount of fat

Fat deposits can expand the waist even in owners of a narrow chest and wide hips. Such a "lifeline" arises, first of all, from an excess of calories in the diet.

In addition, the accumulation of fat in the abdomen contributes to 12 Things That Make You Gain Belly Fat high fructose, lack of dietary protein, lack of activity, stress, poor sleep, smoking and alcohol. By eliminating all these factors, you will remove fat and see how thin your waist is.

Due to the thickness of the oblique abdominal muscles

The external oblique muscles of the abdomen are part of the abdominals. They help the rectus abdominis to flex the spine and lower the ribs, and with a unilateral contraction, turn the torso. Therefore, all exercises for the press with turns of the body focus on pumping these muscles.

To see how their thickness affects body contours, just look at CrossFit athletes with a pumped core. They don’t have excess fat: the cubes are perfectly visible, but the wasp waist is not visible either.

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However, such a figure was formed after long and hard training. Athletes specifically pump up oblique muscles by doing a lot of core exercises. From ordinary classes in the gym or at home, you will not have such reliefs.

Can something be done about this?

It all depends on the reason why your waist is not thin. If there is excess fat on the abdomen, but the structure of the skeleton allows you to have a wasp waist, exercises will definitely help. If you have a rectangular body, losing fat will reduce your waist circumference, but will not make your silhouette look like an hourglass.

Do you need to do any special exercises?

In one study The effect of abdominal exercise on abdominal fat six weeks of abdominal exercises did not give any result: they did not lose weight, they did not remove fat from the abdomen. In another experiment Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments 12 weeks of diet combined with ab workouts gave exactly the same result as a diet with no exercise at all.

Abs exercises do not help to achieve a thin waist and do not burn fat in the abdomen.

To cope with fat, any workout will do. The more intense and longer the classes, the better. So you spend more calories and get rid of body fat faster.

Therefore, there is no point in doing endless planks, twists, folds and other exercises for the press. It is much more effective to jump burpees, go for a run or do a high-intensity interval complex for the whole body.

Try these

Are there exercises that should not be done?

If every millimeter in the waist is important to you, you should not do exercises to pump the oblique abdominal muscles. These are any movements with turns of the body: oblique twists, tilts to the sides with dumbbells or on a block simulator, side planks, Russian twists, “woodcutter” with a dumbbell or medicine ball.

I heard the hoop helps. This is true?

This is unexpected, but the hoop really helps to reduce the waist circumference. Recent Research Effects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study showed that six weeks of torsion with a weighted hoop (1.5 kg) reduced the amount of belly fat by 2%, and the waist became thinner by 3.1 cm.

However, scientists do not understand why this happened. Perhaps this is related Putting the squeeze on fat cells with mechanical stimulation of fat cells.

In any case, if you are overweight, twisting the hoop alone will not be enough for a thin waist. It is much better to apply an integrated approach: diet, exercises for the whole body and daily workouts with a weighted hoop from 13 minutes.

But what if there is no fat, no waist?

If the fat is gone, but the waist has not appeared, most likely, the matter is in the features of your structure. You can live with it and move on without the hourglass or turn to plastic surgery.

To make the waist more defined, people go through a resection - the removal of one or more pairs of lower ribs. After such an intervention, due to the contraction of the abdominal muscles, the waist circumference decreases.

This operation has a rather long recovery period (2-3 days in the hospital and a month in a corset). Possible complications in the form of impaired function, frequent colds and pain. The cost starts from 57 thousand rubles.

Are there better options?

If plastic surgery doesn't appeal to you, try dressing up your figure. Wear puffy skirts that visually widen the hips, with a mid-rise. Choose a dark top and a light bottom, try clothes with a belt, dresses with contrasting inserts on the sides.

In our opinion, if you have a healthy body without excess fat and with harmoniously developed muscles, what difference does it make if your waist looks like an aspen or not? Enjoy your beauty and don't risk your health for questionable aesthetic benefits.