diets

How to reduce the waist of a woman. Replace ketchup with salsa. Why fat appears in the abdomen

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 consumption 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 warmed-up muscles will begin to cool down and the effectiveness of doing exercises to reduce the waist will decrease.

Exercise #1

This exercise is very simple and is aimed at burning fat deposits in the side parts of the waist - turns. To perform it, you need to stand on the floor, put your feet shoulder-width apart, and put your hands on your waist. Pay attention to your posture, it should remain straight throughout the entire exercise. So, start making maximum inclinations, first to the left side, then to the right. The lower body of the body should be in a stationary state, and the feet should not come off the floor.

Exercise #2

We accept the starting position - feet shoulder-width apart, hands closed behind the head in a lock, back straight. We begin to lean forward, while trying to reach the right knee with the left elbow (we tear off the leg from the floor at the same time as leaning forward), then vice versa - with the right elbow we try to get the left knee.

Exercise #3

You will need a full box of matches to complete this exercise. Scatter them on the floor and start collecting. For one slope we raise only one match, after raising the match, we fully straighten up.

Exercise #4

This exercise is familiar to all of us from childhood - a mill. To perform it, 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 thin waist is the dream of absolutely any girl. After all, an ideal waist makes a woman of any proportions, even the most distant from the standards of beauty, beautiful, feminine and sexually attractive. However, in order to achieve the ideal shape, you need daily painstaking work on problem areas, proper nutrition and the right attitude. For tips on how to reduce your waist as quickly and efficiently as possible, read later in this article.

Effective exercises to reduce the waist

To create a wasp waist, you need to perform special physical exercises. Pay special attention to the sides and stomach, evenly distributing the load on all the muscles of these problem areas. Do each exercise for five minutes a day, and the result will not be long in coming. If you seriously decide to reduce the waist, take these exercises into service:

Stand straight, arms along the body, feet shoulder-width apart. Keep your back straight, but don't strain. With your stomach and hips, begin to make circular movements around an imaginary vertical axis, first clockwise, then counterclockwise.
Stand straight, stretch your arms forward and bend forward with a straight back until you touch the floor. After touching the floor, slowly return to the starting position and bend over again. Now you need to touch the palms of the legs, first the left, then the right.
This exercise can be performed both standing and sitting. Pull your stomach in as far as possible and immediately stick it out. You should get a kind of wave of your stomach. Do the exercise as quickly as possible, so active oxygen enters the abdomen and fat layer, which activates the metabolism in cells and organs.
In the fight for a thin waist, the good old hoop will help you. Spin it as much as you like. The best effect will be with 40 minutes of exercise daily. As soon as you feel that classes are easy for you, buy a weighted hoop and keep twisting.
Look on the mezzanine or with relatives and friends for a “health” disk - a special disk simulator for creating a thin waist. You can spin on it, even if you are engaged in the kitchen.

Diet for a thin waist

If you want to get a thin waist, physical exercises alone are indispensable. You will need to review your diet and follow the rules of a healthy diet. It is necessary to reduce your daily calorie intake and include in the menu a number of products that contribute to weight loss.

To begin with, it is important to start the process of losing weight, and for this we need a cleansing complex. Make it a rule for a month to get up at 6-7 in the morning and eat rejuvenating porridge. To prepare the porridge, 3 tablespoons of oatmeal are used, steamed in the evening with three tablespoons of boiling water. In the morning, add a spoonful of milk, a spoonful of honey and five walnuts to the cereal. After eating porridge, it is forbidden to eat and drink, even water, for three hours. After three hours, you need to have breakfast.

For a thin waist, a balanced and healthy breakfast is important. Proper breakfast normalizes digestion and starts the process of burning calories. For breakfast, whole grain cereals, eggs and fruits are ideal.

Drink clean bottled water throughout the day. Water will not allow appetite to appear too often and will help to remove toxins from the body. To make it easier to control the amount of water you drink, type it in advance in a carafe or in a two-liter bottle.

Eat small meals up to six times a day. Serving volume should not exceed 200 ml. Thus, you will teach the stomach to accept a small amount of food, and it will shrink in size over time. Frequent meals start the digestion process and stimulate metabolism.

As a snack, use healthy fats, which only help to lose weight. Monounsaturated fats are found in nuts, seeds, dark chocolate, and avocados.

Eliminate all foods containing hydrogenated fats from the diet, and focus on foods rich in fiber as much as possible. They give a long feeling of satiety and improve bowel function, eliminate constipation and bloating.

Eliminate the consumption of carbonated drinks.

Reduce the waist with clothes

You can also visually reduce the waist, with the help of properly selected clothes. Here are some secrets:

A belt will help to give a feminine figure and visually reduce the waist.
Wear high-waisted jeans and trousers.
Choose a beautiful and versatile corset.
Wear A-line skirts and dresses.

As you can see, finding a thin waist is troublesome, but quite feasible. As in any business, the main thing here is not to overdo it. Therefore, evaluate yourself realistically and make your waist the one that suits you. And in order to properly adjust the diet and choose a feasible load, consult with your doctor.

How often, having a generally slender figure, our pride suffers from the so-called “lifeline” that does not fit into the overall picture of harmony - fat deposits that accumulate in the abdomen and waist. And the most annoying thing is that no miracle exercises will save you from annoying sides and stomach, if you don’t radically reconsider your lifestyle. We all know that extra kilos, if the changes are not associated with health problems, appear from a lack of movement and from an excess of calories. But, before reducing the waist and abdomen through physical activity and diets, let's see what other reasons can spread the "wasp" volumes in breadth.

Why is the waist growing?

Stress

Frequent stress is fraught not only with shattered nerves and health problems, but also with the appearance of excess weight, especially in the waist. Firstly, many people prefer to “seize” stress with sweets or other high-calorie foods. Secondly, during a stressful situation, the body produces the hormone cortisone, which contributes to the accumulation of fat deposits in the abdomen. Excessive power loads can also increase the level of cortisone in the blood. Therefore, in order to effectively reduce the waist, you need to engage in non-aggressive sports such as swimming, jogging, dancing. You can book a massage.

If you tend to worry about every little thing, drink herbal teas, take B vitamins and fish oil, which not only has a beneficial effect on the nervous system, but also helps to burn body fat.

Poor functioning of the digestive system

Disturbances in the digestive system are fraught with such a nuisance as bloating. Excessive gas formation is both a physiological and an aesthetic problem. You have noticed that during the day, and especially in the evening, your volumes in the waist area increase significantly, and discomfort and heaviness are felt in the stomach.

In most cases, this is due to the fact that the body does not tolerate a certain food or several foods. It is mainly a gluten protein found in bread, pasta, semolina, muffins and cookies; lactose, which is found in milk; legumes, mushrooms and foods rich in fiber - apples, cabbage, onions. Try by elimination to establish what exactly causes increased gas formation, and adjust the menu.

Slow metabolism and lack of movement

With age, the metabolism in the body slows down, and by the age of 30 you can notice the first changes that appear in extra centimeters on the stomach and sides. Add to this a passive lifestyle and a bad diet of convenience foods and sweets. As a rule, this is the main reason that the wasp waist is suddenly hidden under the folds of fat.

To speed up the course of metabolic processes, it is necessary to change the diet by adding more plant foods to it. Fiber, which is found in vegetables and fruits, is difficult to digest, the body spends more energy on its processing, which means more calories are burned.

Most diets are based on the principle of fractional nutrition, which is very effective in the fight against extra pounds. However, you do not have to go on a diet at all, just make portions smaller, but eat more often, about 6 times a day. This will speed up your metabolism.

How to reduce your waist and stomach with exercise

Unfortunately, there is no exercise that can locally remove fat from the problem area of \u200b\u200bthe abdomen and sides. It is necessary to lose weight in a complex way, combining a balanced diet and physical activity. Only in this case, the effect of reducing the total body weight is possible, and against this background - a decrease in waist volume.

Only a qualified trainer will help you choose the optimal load regimen, who will make up a set of exercises for burning fat and working out. Until now, experts cannot decide which type of training is more effective in the fight against extra pounds - cardio training or weight training. But most, nevertheless, tend to run and perform exercises to work out the oblique and abdominal muscles of the press at a slow pace.

Exercises that will help reduce the waist and stomach

Let's make a reservation right away: if the waist is naturally wide, the exercises will help you lose extra pounds, but in response, muscle mass will increase, and this will make your waist noticeably more athletic, but not thinner.

Run

Read about how to run properly to lose weight.

Abdominal exercises

Choose for yourself 5 - 6 types and perform exercises in 3 sets, each of which is 20 repetitions. Take a minute break between repetitions.

Every woman wants to have a perfect figure. The fair sex often has three problem areas: buttocks, hips and waist. With the wrong lifestyle, the waist suffers first. In most women, the stomach begins to bulge or, as the people say, a “lifeline” appears around it. And the question immediately arises, how to reduce centimeters at the waist. And how to remove this hated circle. In order to reduce the waist and abdomen, an integrated approach is needed. If you approach the process responsibly, the result will be visible fairly quickly.

Diet for the waist

Before wondering how to reduce the waist and remove the stomach, you should pay attention to your diet. Proper nutrition is a key aspect for reducing volumes. If you stick to a balanced diet, the stomach will not accumulate excess fat and grow. To do this, it is necessary to exclude from the diet foods that cause the accumulation of excess fat, and also to accustom yourself to drinking only freshly squeezed juices (vegetable and fruit).

There are only six most harmful products:

For cooking use:

fruit;
vegetables;
legumes;
fish;
dried fruits;
whole grain flour;
raw sugar;
lean meat;
water (at least 2 liters per day).

How to reduce waist size with massage

The next effective way is massage. It helps to significantly reduce the waist. For weight loss, cosmetologists widely use lymphatic drainage, anti-cellulite massage and mesotherapy. In addition, even the usual one helps in losing weight. It relieves fatigue, nervousness, anxiety, stress (the main causes of overeating), and a person begins to eat less. As a result, fat does not accumulate, and the body is ready to actively engage in weight loss.

If we talk about how to reduce the waist at home, we need to talk about using the pinch massage technique. It strengthens muscles, improves tone and improves skin condition in general. Combining massage with proper nutrition, you can see the results in a month. Massage should be done on an empty stomach and not eat after it for an hour. Before starting the course, you should measure the waist and abdomen in order to compare the results a month later.

Pinching massage technique

Before the massage, you should take a hot bath and crush the fat on the waist and abdomen with your palms. After the bath, wipe dry, apply a little vegetable oil to the problem areas and let it soak.

Massage should begin from the navel. To do this, use the thumb and forefinger of both hands to take the skin in the lower abdomen and, by pinching, knead the skin around the navel with an inverted letter T (from the sides to the navel, then to its bottom). Run 15-20 approaches.

Then we move on to the "lifebuoy" area. You need to grab the skin of the sides with two fingers on both sides and move from the area under the navel to the bottom of the ribs and back. Run 15-20 approaches.

Now you should do the sides. To do this, the skin is taken below the middle of the waist, then the fingers move up and back with pinching movements. Run 20 approaches.

For pinching massage to be effective, the movements must be strong and active. The pain should be palpable, but bruising should not appear. The procedure should be carried out daily in the morning and evening. With the right technique, the volumes can be reduced to five to six centimeters. Do not be overly zealous and try to reduce the waist immediately by 15 centimeters. There will be no such result, and the body can be injured.

Yoga

Yoga is a very effective means of losing weight, despite the static nature of the exercises. It makes the joints and muscles of the whole body work, strengthens the muscles, helps the body become more agile and flexible. Yoga also helps relieve stress and relaxes the body. A visible effect can be achieved if you do it at least twice a week. When performing any yoga exercises, you need to make sure that your breathing is even.

To reduce the volume at home, you should perform a complex of 8 asanas. All poses should be held starting from 10 seconds, and gradually increase the time.

A set of exercises on the back

Abdominal exercises

Sitting Waist Exercises

Sitting on the mat, spread the feet of straight legs hip-width apart. Then lean forward, touching your knee with your hand (left - right, right left alternately), while trying to lie on your thigh with your stomach. Run 20 times.
Sitting on the mat, spread the feet of straight legs hip-width apart, and bend your arms at the elbows. The buttocks should be firmly pressed to the floor. Then you need to bend alternately to the right and left side, touching the floor. At the same time, sensations should not cause discomfort. Otherwise, it is worth reducing the range of motion. Run 25 times.

Exercises for a thin waist, performed while standing

Tilts. Put your feet shoulder-width apart, clasp your hands above your head in a lock. Perform slowly and then forward and backward with maximum amplitude. In this case, the back should be straight. Perform 3 sets of 5 times.
Spring. The legs should be slightly bent at the knees, and the arms should be bent at the elbows and kept at shoulder level. Perform springy turns to the right and left with maximum amplitude. Run 50 times for each side.
Pump. Put your feet together, put your hands down. Slowly slide your hands to the sides along the body, dropping below the knees, gradually increasing the distance. Run 50 times on each side.
Twisting. Put your feet shoulder-width apart, clasp your hands behind your head, spread your elbows to the sides. Perform forward bends, trying to reach the left elbow to the right knee and vice versa. Run 20 times on each side.

After the entire complex is completed, stretching should be done to relieve tension from the back. To do this, we stand in the original position - put your feet shoulder-width apart, clasp your hands in a lock above your head. Stretch to the right side and linger in this position for one minute, then to the other side.

You can also easily reduce the waist with the help of the well-known hoop. It helps burn excess fat, improve posture and increase muscle tone. For a third of an hour, it helps to burn a large number of calories. The most effective are two exercises: rotation of the hoop with arms spread apart, lowering it to the hips and back, and rotation of the hoop in different directions.

How to reduce your waist at work

Even if there is no time to play sports at home, you can always find a way out. Even while at the workplace, you can reduce the waist. The exercises below are proof of this:

Sit on a chair without leaning on the back of the chair, with your back straight. Place your feet in front of you hip-width apart. Then put your hands on the shin and raise the left knee to the chest, and pull the stomach to the spine. Run 20-30 times alternately for each leg. Exercise helps strengthen abdominal muscles, burn fat and improve digestion.
Put your feet together, back straight, lean your hands on a chair. Then raise your knees to your chest, while the abdominal muscles should be tense. Lower your legs to the starting position without touching the floor. Run 15-20 times. Exercise helps to work out all the abdominal muscles.
Sit on the edge of a chair, back straight, lean on the chair with your hands. Then lean to the side so that the support remains only on one buttock. In this position, raise the connected legs to the chest. Return to original position. Do the same for the other side. Run 15-20 times each. Exercise helps to adjust the waist and fat deposits on the sides.
Sit on a chair and straighten your arms to the sides at shoulder level. Then turn the body to the right and tilt forward, touching the toes of the right foot with the left hand. Hold on for a few seconds. Do the same for the other side. Run 20-30 times each. Exercise helps to get rid of excess fat on the sides and hips.
Sit on a chair and rest your hands on the armrests. Then, lifting your legs and hips off the floor, raise your body above the chair, while raising your knees to your chest. Hold for 15-20 seconds. Slowly lower yourself and rest for 15 seconds. Run 4 times. This exercise helps to increase the tone of the muscles of the shoulders, back and abdomen.
Sit on a chair, not leaning on the back of the chair, back straight, hands behind your head. Then reach with your elbow to the opposite raised knee. Run 15 times. Then the same for the other leg. Perform both exercises consecutively 4 times. The exercise makes the muscles of the lower abdomen and the oblique muscles of the back and abdomen work.
In conclusion, you need to do one more exercise. Stand behind a chair and lean your right hand on the back, and raise your left hand up. Then lower your hand back and at the same time raise your leg so that the hand touches the heel. Run 15-20 times. Then the same for the other leg. Perform both exercises consecutively 4 times. Exercise helps burn excess fat on the waist and abdomen and strengthen the gluteal muscles.

Breathing exercises, or How to reduce the waist by 10 cm

Breathing (or oxygen) gymnastics is based on yoga. Its principle is that with proper breathing, oxygen is delivered to those parts of the body where excess fat is located, and burns it on direct contact. At the same time, excess fat is burned at a fairly fast pace: in 7 days, volumes can be reduced by 5 cm. Compared with exercises to reduce the waist, on an exercise bike or in a fitness club, you will have to try harder. To perform the exercises, you will need a chair, a mat and a positive attitude.

Breathing correctly to reduce the waist at home will help careful monitoring of the exercises. To do this, you need to stand up and put your hand on your stomach, then slowly and deeply inhale through your nose. When inhaling, it is necessary to inflate the stomach, straining its muscles. Then you need to exhale just as slowly, only through your mouth, and relax the abdominal muscles. Run 3 times. Next, take one deep, then 2 more short breaths. Then exhale sharply 2 times through the nose. Perform this combination 2 times. Then it is necessary to perform a cycle of the two previous exercises: the first - three times and the second - three times (in this case, one sharp inhalation and exhalation is done).

If you perform these exercises daily in the morning for 15-20 minutes, after a week and a half, you yourself will see the answer to the question of how to quickly reduce the waist. If desired, these exercises can be repeated throughout the day.

It is very important not to overdo the exercises, as improper performance of these exercises can have a negative impact on health.

There are no special contraindications for breathing exercises. Even hypertensive patients and pregnant women can perform exercises, since this technique does not provide for holding the breath, as is the case in other respiratory complexes. But if there is any doubt about the possibility of doing the exercises, then you should consult your doctor. Preliminary consultation is obligatory for people suffering from chronic diseases. Such people should choose a lightweight version of the complex.

In the first lessons, when performing exercises, dizziness may occur. This is due to hyperventilation of the lungs, i.e., an increased amount of air passing through the lungs. In this regard, the time of classes should be increased gradually.

If you practice regularly, then dizziness will bother less and less. With systematic dizziness, you need to consult a specialist.

This breathing exercise will allow you to lose exactly as many extra pounds of excess weight as the body needs for health. In addition, it helps to normalize metabolic processes throughout the body, tidy up flabby and sagging skin, tighten muscles and form an attractive outline of the figure. Joints become more flexible and mobile, and the face looks younger and more attractive due to muscle training.

Thus, the above sets of exercises in combination with proper nutrition will help not only quickly reduce the waist and remove excess fat in general, but also prevent its further appearance.

The sequence of actions to reduce the waist

Many women make a common mistake - they strive to get closer to the parameters of Victoria Secret models or Hollywood stars. At the same time, they forget that not everyone can reduce the waist. The reason for this is the features of the physique, the speed of the volume of substances, the genetic predisposition. That's why some can reduce their waist by 10 cm in a few months, while others will never be able to achieve such indicators.

Comment from fitness trainers:

“Many women ask questions: “How to make a waist?”, “How to reduce waist size?”, “How to remove fat from the waist? ". At the same time, it seems to them that the more they restrict themselves in nutrition, and the more exercises they perform specifically for the waist, the faster they will lose weight. Not at all. The volume of the waist, first of all, depends on the shape of the chest and the location of the ribs. If the chest is cylindrical, that is, the ribs are located almost horizontally, the maximum that is possible with regular exercise is to lose weight by one size in a month. And this is provided that you have to deal with subcutaneous fat. It is impossible for a girl with moderate reserves of subcutaneous fat to lose weight in a month by a size with a cylindrical chest, such is her nature. But for women who have an asthenic or cone-shaped chest (the ribs are located almost vertically), it is much easier to reduce the waist. So without taking into account the anatomical features, there will be no result.

So, the first step, before making a waist, is to understand your own body structure. The second step is goal setting. If the reason for the desire to reduce the waist lies in the awareness of one's own attractiveness, this is one thing. And here it is important not to overdo it. For a man, for example, it doesn’t matter at all what your waist size is - 60 or 75 cm. He perceives the silhouette of women as a whole. Therefore, it is not even the size of the waist that matters, but the ratio of the size of the waist and the size of the hips. The larger this ratio, the more attractive a woman is in the eyes of men.

If reducing volumes quickly (for example, within a month) is important due to health indicators, a completely different program of action will be needed. In this case, the main thing is a diet for the waist.

And finally, the time frame for which you want to achieve results. If the main task is the waist in a week, because you need to fit into your favorite dress, a strict wasp waist diet will help. If you just want to become more elegant, in parallel with how to lose weight in the waist, the issue of reducing the volume of the hips will be addressed. So everything is individual.

The Truth About Waist Exercise

Before starting to lose weight, most women surf the Internet looking for tips on how to do it quickly and effectively at home. Often such tips can work exactly the opposite, and instead of reducing the size, the centimeter tape states an increase. The reasons why this happens are as follows:

The set of exercises is chosen incorrectly. No matter how much you pump the press and do twisting, the decrease in volumes will occur slowly. The fact is that exercises that involve relatively small muscle groups (for example, abdominal muscles - straight, internal and external oblique) are not energy-consuming enough. That is, the body does not have to make a lot of effort to fulfill them. The best thing that can happen after doing repeated sit-ups or crunches at home is an increase in muscle tone. It is even worse when, after reading the advice of other women, the young ladies begin to perform side bends with dumbbells. And gradually increase the burden. At the same time, the waist not only does not decrease, but increases. It may not increase in size in a month, but visually it will definitely be noticeable. Remember: using weights (dumbbells, water bottles, etc.) to reduce the stomach and waist is absolutely impossible.
Wrong nutrition. There is no diet specifically for the waist. Any of them provides for a reduction in the calorie content of the diet and the exclusion of certain foods, as a result of which the body receives less of a certain amount of energy. He replenishes it at the expense of his own reserves, including fat. If the question is on the agenda: “How to lose weight in the waist?”, The answer is unequivocal, adjust the nutrition system. Otherwise, the process of losing weight will be slow. Most women make the same mistake: they start eating more when they are physically active. It seems to them that during training in the gym or at home they burned an incredible amount of kilocalories, so a small piece of something harmful (fatty, starchy, sweet, smoked) will not hurt. This also cannot be allowed. After all, a small cookie and a piece of chocolate is 200 kcal. To burn them, you have to walk at a fast pace on a treadmill for 30 minutes.
Lack of action system. You can't eat a month ahead. In the same way, you can’t train a month in advance. In order for the process of losing weight and reducing the waist to be effective, physical activity must be regular. Let it be half an hour three times a week, but for a whole month. It's worse if you practice every day and then miss a week.

Sets of exercises for a thin waist

These complexes can be performed at home and in the gym. The first part is the acceleration of metabolism. For this, brisk walking on a treadmill, climbing stairs, cycling are suitable. You need to start from 15, gradually bringing the training time to 30-40 minutes. If there is no such time left, you can use interval training: 1 minute brisk walking, 1 minute running. And so for 10 minutes.

The second part of the workout is exercises for the abdominal muscles and back.

You can strengthen your abdominal muscles with:

body lifts. From the starting position (lying on your back, lower back pressed to the floor, legs bent, arms behind your head, elbows apart), while inhaling, raise the body so that the shoulder blades come off the floor, but the lower back is still pressed, while exhaling, return to the starting position. Perform the exercise 20-30 times in three sets. Rest between sets - 45 s;
twists. From a similar starting position, inhale to raise the body, touch the knee of the opposite leg, exhale to return to the starting position. Perform the exercise 20-30 times in each direction in three sets. Rest between sets - 45 s;
plank. Starting position - emphasis on bent arms (on the forearms), the pelvis is twisted, the press is tense. The position must be held for 20 seconds. Increase the duration by 10 seconds every day. Perform three approaches. A more complicated option is a side plank on one arm (on one forearm).

Gradually, the bar can be complicated. For example, from the starting position, emphasis on straight arms touch the opposite shoulder in turn; opposite knee; bend your knees (without touching the floor). And also take the straight leg to the side and touch the floor; alternately pull your knees to your chest or to the opposite elbow. Perform each exercise 12-15 times in three sets. Rest between exercises - 1 min.

If you get tired quickly while doing these exercises, you can alternate crunches or sit-ups with one plank modification.