Simple exercises for the waist and abs. What to do if you want to have a thin waist? Plank with leg raises

In winter, fat folds hanging over jeans or a skirt can be hidden under a loose sweater, but in summer this will not be possible!

If you want to slim your waist for the holiday season, try these exercises. Do them regularly, and your figure will become like an hourglass - the dream of all women!

These are the best exercises that will help you reduce your waist by a few centimeters. Some of them are quite easy, while others will make you sweat a lot, but they will all cope with their task - to get rid of excess fat in the waist area!

1. BOSU ball exercise or ball balance

Almost any exercise that is effective for our problem area can be performed using a balance ball or BOSU ball. Don't believe me?

These balls challenge you to maintain balance while engaging your entire core, resulting in a slimmer waist!

2. Tilts with turns

Remember physical education lessons at school? Straighten your back, place your feet shoulder-width apart. Lean forward and try to touch the toes of your left foot with the fingers of your right hand. Then straighten up and repeat the bends in the other direction.

Who would have thought that this is one of the best exercises for a thin waist?

3. Crunches

Did you guess that the “scary” crunches would be on this list? They really are here, and they are not that heavy.

There are many types of crunches, so you can change them often! The basic principle of conventional, in contrast to reverse, is that the shoulders are pulled towards the pelvis.

Oblique twists are very effective when you reach with your left elbow to your right knee, and then with your right elbow to your left knee.

4. Reverse crunches

There are two types.

Some of them can be done in the gym, using a simulator. They are lightweight and help quickly tighten the desired muscles.

Others can be done at home. Get ready to do regular crunches with your arms loosely crossed over your chest and your feet resting either on the floor or on a coffee table. Rise up, then slowly lower yourself to a semi-sitting position, hold it for a second and return to initial position. Do 2 sets of 12 crunches. Wow!

5. Leg raises

Another exercise for slim waist, which can be done in two ways.

In the first option, you need to lie on the floor, legs together, arms at your sides along the body. Raise your legs up, without bending your knees, about 10 cm from the floor and hold them in this position for as long as possible - try 30 seconds to start, gradually increasing the time to 1 minute.

In the second option, leg lifts should be done while sitting on a bench. Your hands are located behind you - grab the bench with them for support. Sit up straight and lift both legs, bending them at the knees, until your thighs touch your chest. Then lower your legs down, but don't let them touch the floor until you straighten your knees.

Do 2 sets of 12–15 lifts.

No, these are not fashionable funny photos that teenagers love to take...

Lie face down on the floor with your torso straight. Lean on your elbows and knees. Slowly straighten your knees and maintain a plank position on your elbows and toes (keep them together). Try to maintain a straight line of your body (do not lift your butt up!) for as long as possible - at least 1 minute.

7. Rowing machine exercises

Did you know that rowing can help you get a smaller waist?

It turns out that it really helps if you do it right! That's right - this means keeping your back straight and not leaning back.

Pull the cable of the machine towards your waist, not forgetting to keep your back straight. During the exercise, you will immediately feel warmth in your core muscles - this is what you need!

Yoga perfectly helps relieve nervous tension, develops flexibility and a sense of balance. Did you know that when you first started doing yoga and tried to hold a pose, you were actually doing a waist exercise?

When maintaining balance, the core muscles actively work, their tone is strengthened, which means the waist becomes thinner.

The hidden benefits of these activities will continue even after you develop a good sense of balance because your core muscles will become stronger.

9. Sports running, jogging (or walking!)

Every time you burn calories, you have a chance to reduce your waist size! For example, while running.

If you don’t have good enough for such a load physical form, try jogging or just walking briskly.

It's best to do this under control. good coach to prevent overload and track the results achieved. Exercise on an exercise bike or at home - doing the “bicycle” exercise while lying on the floor.

The trick to performing this exercise is to use crunches. Bring your left elbow behind your head toward your right knee as you circle your leg, and then bring your right elbow toward your left leg. Load your iPod with energetic music and get going!

Now that you already know what exercises will help make your waist slim, don’t put off your workouts, but start right now! Moreover, many of them can be done at home.

Which of these exercises are you going to do first? Which ones seem too difficult for you to start right now?

Exercises for losing weight on the sides and waist are divided into three types: stretching exercises, muscle strengthening exercises (shaping and Pilates), and strength exercises with dumbbells. In order to effectively remove fat from short terms, you need to make a training plan and alternate all types of activities.

It’s best to start your workout with a warm-up so that your muscles warm up and prepare for the task. various exercises. First, ventilate the room in which you will study. The more oxygen in the air you breathe, the more active metabolic processes occur, which are the basis for weight loss.

Your shoes and clothes should not restrict your movements, and to make it more fun for you during the warm-up, turn on fiery rhythmic music.

• The first warm-up exercise is performed in a standing position. Keep your hands at your waist and slowly bend from side to side, while the arm opposite the side you are bending on extends upward. Perform ten bends in each direction.
• Now sit on the floor and bend one leg under you, and try to keep the other straight. Extend your arms straight out in front of you for balance. The exercise is performed as follows: while continuing to keep your leg straight, slowly and carefully turn your body to the side bent leg. Turn around as far as your flexibility allows (don't move your hips during the exercise), then hold in this position for half a minute and change sides. Perform alternately three times for each side.
• The third warm-up exercise is performed lying down, with your hands held in front of your chest. We stretch our arms up, while simultaneously arching our back far. This exercise stretches the abdominal muscles and makes the body more flexible. Repeat three times.
• Starting position: Spread your feet further than shoulder width apart. Now slowly lean to the left while left leg you need to bend the knee, and the right arm is extended towards the wall. Do ten repetitions on each side.
• The starting position is exactly the same as in the fourth exercise, just try to place your legs a little closer. Bend your arms at the elbows and press them tightly to your chest. Now try to make quick turns left and right with the maximum possible range of motion. The exercise is performed very quickly - no more than 30 seconds.

Exercises with hoop, fitball, disc

We use a hula hoop

Except effective exercises that we will consider, you definitely need to know about this sports equipment like a hoop. Before you start training regularly using the exercises suggested in this article, try twirling a hula hoop.

Avoiding common mistakes

The fight against extra centimeters at the waist often leads to the opposite result due to the mistakes that women make when working on themselves:

• Long workouts in the gym. Girls are confident that the greater the load, the faster they will get the desired result. A workout lasting 60-90 minutes leads to muscle pain. Unpleasant sensations force you to give up sports for a long time.
• Wrong choice of exercises. Working out your abs to reduce your waistline is one of the most common mistakes. Experts recommend giving preference to yoga or Pilates, which stretches the muscles. Fat deposits in the waist area will disappear faster due to increased blood circulation.
• Poor nutrition. Girls who go to the gym believe that they can afford any product because during training, excess calories are “burned.” In fact, “junk” food replenishes lost kilograms, and the waist does not become thinner. Another extreme is to completely give up “junk” food or start fasting.
• No massage. Girls who are losing weight should visit not only the gym, but also a massage therapist. If your waist was too wide before starting classes, after sudden weight loss the skin will begin to sag.

Diet

Let's focus separately on nutrition. In order for physical education to be beneficial, you need to adhere to special rules when creating a daily menu:

• It is advisable to exclude sweets, semi-finished products, fast food, baked goods made from refined flour, salty, fried and fatty foods from the diet. If it is difficult to immediately give up your usual food, you can significantly limit its use. It is permissible to consume low-health foods 4-5 times a month in small portions. Gradually, the need for “junk” food weakens or disappears completely.
• You can satisfy your hunger between meals with fruits and vegetables. In this case, bananas, persimmons, potatoes and grapes are excluded from the diet.
• Alcoholic drinks slow down your metabolism, making it difficult to reduce belly fat. You should stop drinking alcohol.
• The diet includes porridge from unpolished cereals, lean meat, fish, herbal teas, low-fat dairy products, and vegetable oil.

Proper nutrition and simple exercises contribute to weight loss not only in the waist area. Changing your diet cleanses the body and eliminates extra pounds throughout the body.

Conclusion

When performing these exercises, you need to be very persistent and diligent in order to achieve results as quickly as possible. You shouldn’t expect visible changes right after the first lesson, but a week intensive training will show itself immediately. Your body will become healthier and fitter.

If you want to have perfect figure, then you need to take care of the regularity of your sports activities.

All women dream of having an ideal figure, and especially thin waist. This can be done with the help of diet and exercises that are aimed at burning fat deposits in the sides and abdomen.

Diet for a wasp waist

For each woman, the diet is selected individually, since age, height, and weight are taken into account. But even in this case, since simple carbohydrates are quickly digested and turn into fat, reduce their consumption to a minimum.

What foods contain simple carbohydrates? Their source is all confectionery products, for example, chocolate, pastries, cakes. Many simple carbohydrates are found in pasta, baked goods, soda and sugar. If you don't follow a diet, extra body fat will not disappear from the sides and abdomen and they will turn into muscles, and the waist will not become thin. Therefore, in order to get a beautiful thin waist, you must also follow the exercises.

Effective exercises for a thin waist

Waist exercises give firmness and elasticity to the skin in this area, and therefore maximum impact on this area is necessary. Before you start, you need to warm up your body for 5 minutes by squatting, running, or dancing.

1. Hoop

To reduce your waist size, use a hoop or hula hoop. He is considered one of effective methods. It was used at the beginning of the last century. Right choice The hoop will help reduce your waist. You can choose metal or massage hoop, Remember that the abdomen must be constantly in tension during torsion. It should spin for at least 1.5 hours with 2 breaks, which are no more than 2 - 3 minutes. By diligently doing such training, you can acquire a thin waist and lose weight. overweight. According to fitness trainers, if you spin a hula hoop correctly, you will burn more than 300 kcal in an hour.

Watch this exercise in this video.

A good and most popular exercise for the abdominal muscles, in addition to crunches, is the plank. But many people do it the wrong way. To engage the abs, you need to squeeze your buttocks and hold your body straight. When your buttocks contract, it tightens the back of your thighs, which in turn engages your abdominal muscles to a greater extent. Try to make sure that your hips do not drop, because when they drop, the abs will not tense and thus you will not achieve your goal.

1. Side plank

This exercise targets the lateral internal extrinsic abdominal muscles. It does not create a rough look, but rather strengthens and shapes the oblique muscles.

Watch the video below to see how the plank is performed.

Accept the plank position and improve it. There are many exercises with rolling on a fitball. The main workout begins with placing your hands and elbows on a fitball. While maintaining the plank position, roll the ball slightly forward. Back and forth movements done with balance and control are great for the abs because they work the lower back and obliques well.

With the help of such lifts, the transverse muscles are activated. It is important to do this exercise correctly. By performing it, the tendons and hips are stretched. Assume an inverted L position: Lie on your back and raise your legs so that your feet are in line with your hips. From this position, lift your hips off the floor and reach your feet toward the ceiling. While performing this exercise, you need to make sure that your legs do not swing or bend at the knees.

This exercise looks strange, but it forces the transverse muscles to work. For correct execution get on all fours and exhale completely. From this position, pull your stomach in and hold for 10 seconds. Repeat the movement several times, but try to do it in such a way that you do not get out of breath and maintain a neutral position of your neck and back.

1. "Vacuum"

For a small waist and flat stomach this exercise is a good solution. The main feature is that through deep breathing, getting to transverse muscle abdomen, it is responsible for a thin waist, flat stomach. Watch this video for details:

By doing this exercise, you will get a belly fat burn and a cardio workout. By alternating between raising your knees and twisting your body, you create an impulse that makes your heart beat faster. By engaging your lower and upper body, you will engage all the muscles in your abdominal area. These bicycle crunches cause your abdominal muscles to burn more than other ab workouts.

Without stress on the hips, no waist exercise will be perfect. Glut bridge and hip loads are directed to the muscles of the buttocks and lower back. By doing these exercises, strengthen your muscles and shape your buttocks. This is an excellent way to develop the oblique muscles and make the waist appear thin.

At fat burning Jumping with legs spread is very effective. Ski twists can be used instead of regular ones. When doing twists, you jump in the usual way, but keep your feet together and instead of raising your arms above your head, you rotate your hips. So, you jump, turn left, then right and straight ahead. An exercise aimed at rotating the abdominal function also burns calories.

A great way to achieve a sleek waist is to jump rope, because thanks to it, material metabolism is enhanced and the abs are tightened, which is very effective. When doing this exercise, complicate the movements, engage your abdominal muscles, that is, while you jump, turn left and right. Get used to this movement. After a few days, try training with high intensity and pauses:

• jump on the jump rope for 40 seconds and as quickly as possible;
• Rest for 15 seconds;
• Repeat 5 times, rest for a minute and start again.

With this method you will burn a lot of calories and after the exercise you will gain a fat burning effect.

1. "Swimming"

Regular repetition of this set of exercises will make your waist attractive and thin. So, lie on your stomach and press your thighs to the floor. Place your feet shoulder-width apart and extend your arms in front of you. Lift it off the floor at the same time outstretched arms and chest and bend your arms towards your body, pull your elbows and squeeze your shoulder blades together as if you were swimming like a leopard. After returning to the starting position, repeat the exercise again.

You can watch various exercises for getting a thin waist in this video:

Over time, many representatives of the fair sex experience changes in their appearance, and especially in their silhouette. This is due not only to age, but also to motherhood. Most women have to say goodbye to their waistline after giving birth. To get your hourglass figure back, you don't have to find time in your schedule to visit. gym. There are many exercises that can be done at home.

During pregnancy, the fascia increases in volume and becomes much stronger. This is due to the fact that it performs the function of supporting the abdomen. After childbirth, as a rule, the fascia does not acquire its previous shape, that is, it remains thickened. This is the reason why it is very difficult to simultaneously get rid of excess weight and return your waist to its previous girth.

In order not to experience discomfort from your belly falling forward, and to finally forget about the problem of “bunny ears,” it is recommended to master a fairly simple set of exercises compiled by a professional fitness trainer. This training is ideal for women suffering from constant bloating and weight gain in the waist area. Only by returning to myself toned stomach, you can regain your self-confidence.

Why does fat deposits accumulate in the waist area?

The reasons for weight gain vary. They are primarily caused by severe stress, hormonal imbalance, frequent snacking in an attempt to “eat up” experiences, and leading a predominantly sedentary lifestyle. Even when doing fitness, many people focus their attention on the buttocks, legs and other parts of the body, but do not focus on the waist.

All of these factors, of course, play a significant role in the appearance of fat deposits in the abdomen, sides, and back. There is also a physiological feature of a person associated with gravity and the effect it has on the spine and connective tissues. Its role in the process of “increasing” the waist area is quite significant.

The weight of the upper body, combined with gravity, causes the existing space between the hip bones and ribs to begin to shrink, causing the waistline to become shorter and less defined. This process negatively affects internal organs, muscles, fat, and skin.

They begin to literally stick out in different directions, which does not have the best effect on both the appearance and the sensations of making a person feel much fatter than he actually is. This does not pass without a trace, but negatively affects the digestive system, metabolism, blood circulation and oxygen saturation of the blood, condition and function internal organs. The result of all this is problems such as bloating and excess weight.

The presence of free space in the abdominal area leads to stabilization of blood circulation and helps normalize digestion. The result of this is that the waist takes on a more pronounced outline, and the “belly” ceases to stand out forward. In addition, a person begins to feel a surge of energy and feel more comfortable both physically and mentally.

In everyday life, unfortunately, only a few people think about how the sedentary lifestyle that most modern people lead has a negative impact not only on weight, but also on the waistline. No less important is the presence of some stiffness and tension, which is reflected even in the gait.

The gait of constantly worried people is devoid of any grace and elegance. This cannot affect the condition of the fascia. Light and weightless steps, on the contrary, force connective tissues to constantly work. Without much effort, a person with an “elegant” gait manages to maintain muscle tone, which allows him to quickly get rid of toxins, stress, and nervous tension.

The average person takes about 5,900 steps every day. If you put more energy into each, moving correctly, then the tissues and organs will begin to receive more oxygen, and the waist will become much thinner.

What is the effect of fascia on waist size?

Fascia is a kind of thin connective tissue located directly under the skin, enveloping each separate muscle, “holding” organs and tissues in place, giving the body shape. Every housewife sees a similar thin fibrous layer on a chicken breast when she cooks white meat.

Healthy fascia has the appearance of a transparent film. Against the background of an unstable emotional background, stress, incorrect posture, inactive lifestyle, injuries, it thickens, becomes much shorter and tighter. Restrictions that appear in movement provoke entry into the fascia large quantity toxins accumulating in peculiar pockets at the waist. This process is reversible.

The pliability of the fascia allows this “shell” to return to its previous shape. Enough to lead active image life, perform exercises and workouts that allow you to remove toxins accumulated in the waist area to give an attractive silhouette.

What should those who have never had a pronounced waist do?

Literally every person has a waist, regardless of gender and age. The difference lies in girth, due to genetic predisposition and body structure. Some people naturally have a thin waist, while others, on the contrary, initially have a wider waist. It is simply impossible to correct this physiological feature. This also applies to creating a figure with ideal proportions.

Exercises to reduce waist size allow you to achieve the most optimal result, that is, exactly the starting point that every woman is endowed with by nature, as well as maintain the abdominal muscles in tone, which is certainly a decoration for the silhouette. Exercises with a foam roller are especially effective.

This sports equipment is designed for myofascial release - a moderate and gentle stretch that has a strong impact on body tissues. Exercises with a foam roller help increase circulation in joints and tissues, eliminate stress, and help you relax. The impact of the roller is comparable only to a deep massage. It “breaks up” stagnant toxins, even works through scar tissue, giving the muscle structure greater elegance.

Thanks to the roller, the main and hard-to-reach muscles are included in the work, which is impossible to achieve when performing most exercises both in cardio training and in gymnastics. Training with a roller ideally combines your favorite and well-known exercises. You can study at any suitable time, without any restrictions in choosing a place.

A set of exercises for a thin waist

It consists of three blocks, each of which has its own focus, allowing you to work out one or another muscle group.

Warm-up block

They allow you to open the chest, engage the intercostal muscles, stimulate blood circulation in the lungs, and feel significant relief in the breathing process. Thanks to such inclinations, you can get rid of the feeling of anxiety and relieve attacks of both allergies and asthma.

Performance:

• standing straight, feet hip-width apart;
• arms are raised up so that they are shoulder-width apart;
• When inhaling, bend to the right, and exhaling, bend to the left.

Perform at least 5 repetitions on each side.

"Mill"

Excellent warms up the lumbar region and spine. Releases the fascia of the torso.

Performance:

• legs are placed at hip level;
• the roller (roller) is placed behind the shoulders, held in the area of ​​​​the bend of the arms at the elbow joint;
• When you inhale, turn the body in the lumbar region in one direction, and when you exhale, turn it in the opposite direction.

The main thing is to ensure that your legs remain motionless at all times. Five turns are made in each direction.

Self-massage block

Allows you to quickly eliminate tension, helps reduce the amount salt deposits that accumulate in the upper back, relax the upper thoracic vertebra, tone cervical region. Exercise helps improve posture and gives you peace of mind.

Performance:

• lying on the floor, place a roller under your back somewhere in the bust area, resting completely on the roller;
• hands are placed behind the head, clasped together, providing support;
• using your legs, you push off the floor to move forward;
• while inhaling, move upward, while massaging the shoulder blades and top part backs;
• simultaneously with exhalation, they lower down, rolling back approximately to the area of ​​​​the lower part of the thigh muscles.

You can't go too low. This will place unnecessary stress on the vertebrae and discs.

Helps reduce lateral tension and compression while stimulating lymphatic drainage.

Performance:

• lie on the roller perpendicular to the torso, slightly turned by the right hips and armpits to the upper back;
• legs bend under right angle, feet stand firmly on the floor;
• roll along the roller first 10 centimeters down towards the waist area, and then return to the starting position, helping with their feet;
• the body is turned to the left side and a similar roll is performed.

Do at least 8 times on the left and right sides.

Using the diaphragm allows you to increase the volume of oxygen consumed, which accelerates the fat burning process, increases the metabolic rate, and slows down aging. The exercise relieves the feeling of heaviness in the shoulders and relieves pain in the cervical spine.

Performance:

• lie on a cushion, placing it below the shoulder blades in the area where the bust line passes, clasping your hands behind your head;
• with an inhalation, the chest is bent forward, while lowering the head back, without releasing the arms, stretching the neck to get rid of any tension;
• with exhalation, the back is raised up, due to which they get rid of excess carbon dioxide, the place of which is taken by oxygen.

Performing this exercise allows you to get rid of tension and discomfort in the intestines and align the muscles in the abdomen.

Do from 8 to 10 repetitions.

To internal organs and diaphragm

Thanks to the implementation of turns, toxins are removed from the body, and the space between the ribs and hip joints increases.

Performance:

Similar to the previous one, but inclined ones are added knee joints to the floor, which allows you to warm up the muscles in the abdominal area and helps stretch the waist.

Do at least 3 approaches on each side.

“Snow Angel” - shoulder massage

Stimulates oxygen saturation of the blood, helps to work out the neck, shoulder, pectoral muscles, spine. Very useful for posture.

Performance:

• the roller is placed parallel to the spine so that it is between the head and the tailbone;
• hands, back side up, spread the sides, straightening and opening the chest;
• make movements similar to those performed when creating the silhouette of an angel in the snow, which allows you to massage your shoulder blades while moving your arms up.

Make a “snow angel” 8-10 times.

Block to change, lengthen, strengthen and tone

For graceful posture

This exercise is also aimed at expanding the space between the ribs and hips and relieves the load on the spinal region.

Performance:

• as you inhale, stretch both arms up, and as you exhale, round your back and pull your chin to your chest, while simultaneously drawing in your stomach, touching the roller with your fingertips so as not to lose balance;
• then, take another breath, roll the roller in the opposite direction from you, starting the movement from the very tips of your fingers to shoulder girdle, stopping to stretch when you feel the lengthening of the waist with the vertebra, shoulders with the neck;
• exhaling, return back to a position with a rounded back, drawing in the stomach.

Repeat the entire action cycle for at least 8 repetitions.

Allows you to stimulate the lymphatic system, increasing the tone of internal organs and major muscle groups. Exercise has a beneficial effect on the fascia of the lower back.

Performance:

• place the roller under the sacrum;
• the upper back with shoulders lie on a gymnastic mat, the waist, on the contrary, is raised;
• the legs are raised towards the ceiling so that they form an almost right angle;
• Hands grasp the free outer edge of the roller;
• The legs are lowered with inhalation until a deflection is felt in the lumbar region;
• by engaging deep muscles abdomen, exhaling, legs raise again.

The main thing is to control that the spine does not shift or strain.

Do 8-10 repetitions.

"Swan"

The exercise is aimed at strengthening, lengthening, and toning the neck, shoulders, forearms, buttocks, and upper back. It helps straighten the spine, creating space between the hips and ribs. The stretching effect makes you feel taller and normalizes digestion.

Repetition:

• lie face down on a gymnastic mat, and place a roller under elbow joints, stretching his arms forward, putting out thumbs up;
• socks are pulled away from you;
• the gluteal muscles completely relax;
• at the same time as you inhale, roll the roller towards you using the force of your forearms, while pulling in your stomach and pulling your shoulders back so that tension is felt in your arms and your posture is straightened;
• the abdominal muscles are pulled up as far as possible, helping to lengthen the front of the body and maintain good posture;
• exhaling, without haste, return to the original position.

"Hourglass"

The exercise is aimed at lengthening, compacting and strengthening the lateral muscles, which are necessary to maintain the spine in the correct position, reducing the negative effects of pressure from gravity.

Performance:

• lying on your side with your legs extended in front of you;
• the cushion is located under the ankle;
• at the elbow, the hands on which they lie are raised, and the forearm is placed on the mat;
• control that the roller is in a stable position;
• they take in air, raise their free hand, feeling how the entire weight is supported by all the lateral lines of the body, which resist the force of gravity;
• exhaling, the torso is turned towards the floor, the arm is lowered, trying not to lose balance, remaining suspended.

Do both left and right from 8 to 10 repetitions.

Shell

Thanks to the retraction of the abdomen, toxins are released, the body is renewed, which helps make the waist narrower.

Performance:

• the roller is placed below the knees;
• the arms, forming a straight line with the shoulders and wrists, are perpendicular to the floor;
• the shoulder joint is stabilized to be able to move around it so that the body does not move forward or backward;
• the stomach is pulled in, the spine is straightened as much as possible;
• they take air into their lungs and roll the roller towards themselves, rounding the vertebral region so that it forms a shape resembling a shell;
• Exhaling deeply, lift your hips as high as possible, using the roller as a support for your legs, keeping your stomach pulled in, freeing yourself from a large volume of carbon dioxide.
• inhale again and return to the original position.

Make at least 8 “shells”.

The presented complex is not intended to obtain a wasp waist, but allows you to give this area the dimensions inherent in the physiological structure and maintain the muscles and body in good shape.

A thin waist of no more than 60 cm is the standard that most girls around the world strive for. However, this criterion has not been the norm for quite some time. The ideal volume depends on your body type and height. It is believed that it can be calculated by subtracting 100 cm from the figure that makes up the height. The resulting value will become an approximate guideline. But this does not mean that minor deviations in one direction or another are unacceptable. According to the second method, the waist-to-hip ratio should be 0.7. If a woman broad bone, you need to add 3-5 cm to the resulting result; if it is narrow, on the contrary, subtract it.

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The best helpers In the fight for ideal parameters, there will be waist exercises aimed at creating a chiseled, feminine silhouette. You can perform them at home, without using expensive equipment or weights.

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Factors affecting waist size

The anatomical features of many women and girls do not allow them to form wasp waist for a number of reasons, and they do not always involve overweight.There are several factors that influence volume:

• Classes in gym using weights - they make the figure more massive and do not allow the muscle corset to fully stretch.
• An unhealthy diet with a predominance of fatty foods, proteins, and confectionery products provokes the deposition of fat in the sides, abdomen, and lower back.
• Increasing the volume of the fascia, which is a thin film that envelops the muscle corset, visually increases the waist. To avoid this, it is recommended to perform stretching exercises that strengthen the muscles without increasing volume.

Common Mistakes

In the struggle for a thin waist, women of any age often make mistakes and instead of the long-awaited result, on the contrary, they get an increase in volume.



Strict diet

The most common and common mistake is following a strict diet and limiting vital proteins and fats in the diet, which leads to inevitable periodic breakdowns.

As a result, the woman gains back the lost weight “with a reserve”, and it becomes more and more difficult to get rid of fat accumulations.



Application of a corset

Using a corset to reduce volume is another common mistake. As a result of constant compression, the functioning of internal organs, the secretion and outflow of bile, and digestion are impaired.

Stagnation of food in different parts of the gastrointestinal tract invariably leads to weight gain in the waist, abdomen and sides.

Wrong choice of exercises

Those who strive for a wasp waist should avoid the following exercises:

• Bends the torso to the sides from a standing position- a popular exercise in various gymnastics complexes, which provokes shortening and increase in volume of the lateral muscles, which leads to loss of harmony.
• Squats with weights- effective for the muscles of the legs, buttocks, and back, but their waist becomes fuller, since weights contribute to the growth of muscle mass.
• Torso twisting from a supine position. By simultaneously pulling your head and knees towards each other, you can pump up your abs and at the same time increase the volume of your waist due to shortening and growth of muscles.

Another mistake beginners make is diligently performing the Russian twist exercise, the essence of which consists of turning the body from a sitting position on the floor with slightly bent knees and raised legs. At this time, the arms are placed in front of the body, at chest level, and rotate with it. Some people use a small weight to increase the load, which they hold in their hands and move from side to side when turning.

The exercise is definitely useful for strengthening muscle corset and eliminating fat deposits from the sides, abdomen, lower back, but in the fight for a thin waist it is not recommended to use it, especially with weights.

Warm-up block

For those who do not have the opportunity to devote time to training in the gym, there is a complex simple exercises which can be done at home.

The best option would be morning workouts when the body burns extra calories. Exercising in the evening increases the risk of increasing muscle volume.

Before starting the main complex, it is recommended to perform several warm-up exercises. This will help avoid accidental injury and sprains.

Warm up with a few simple exercises:

• Turn your head in different directions while standing with your feet shoulder-width apart for 30 seconds.
• Slow rotation of straightened arms in a circle for 20-30 seconds.
• Bend your torso forward and backward from a standing position with your feet shoulder-width apart for 30 seconds.
• Bend forward to straightened and connected legs from a sitting position on the mat. You need to do 10 bends, trying to touch your forehead to your legs.

Exercises must be performed slowly, feeling each muscle and how it stretches. This simple complex will help prepare the body for the upcoming loads.

The best exercises for a small waist

The most cool exercises for home use, they are simple and effective, promote weight loss, form narrow waist and a flat stomach.

To carry out some of them, you will need a special foam roller or roller, which should be purchased at the store. sports equipment. It will help reduce the load on psoas muscles, stimulates blood circulation and lymphatic drainage.

Jumping rope

Everyone famous exercise, which allows you to use almost all muscles, promotes weight loss, forms a wasp waist and a slender silhouette with smooth curves.

To perform this, you should purchase a jump rope that matches your height. A consultant at a sports store will help you make your choice. You need to start training with 20-30 jumps on two legs. As the loads increase, it is allowed to increase their number to 60-80 per lesson.

The pace should be uniform, movements should be smooth. After completion, you should pause for a minute to restore your breathing rhythm.

Burpee

It is considered the best exercise for developing all muscles and shaping a feminine silhouette. Used in almost all types of gymnastics.

Execution algorithm:

1. 1. From a standing position, quickly squat down, touching the floor with your hands.
2. 2. From this position, take a push-up position: straighten your legs and stand on your toes.
3. 3. Do 1 push-up.
4. 4. Return to the squat position, bringing your knees to your chest.
5. 5. Jump up, raising your arms above your head.



Repeat at least 10 times at a measured pace.

"Bicycle" with twisting

A well-known exercise with a small addition that will allow you to form a wasp waist in 3-4 weeks.



Algorithm of actions:

1. 1. Take the starting position lying on your back with your knees bent and your arms clasped together and placed under your head.
2. 2. Perform standard sit-ups to pump up your abs, each time touching the elbow of one arm to the knee of the opposite leg.

You need to do at least 3 approaches 5 times. The pace depends on physical fitness.

Vertical hip raises




Technique:

1. 1. Take the starting position in the shape of an inverted letter “L”: lying on your back, raise your legs so that your feet are in line with your hips.
2. 2. Lift your hips off the floor and stretch your feet toward the ceiling.

It is important to ensure that your legs do not sway or bend at the knees.

You need to repeat the exercise at least 10 times. For trained and endurance people, up to 50 repetitions are allowed. Hip raises not only make your waist appear slimmer, but also reduce fat in the lower abdomen.

Air twist

Effective exercise for strengthening and shaping the muscle corset and losing weight.

Performance:

1. 1. Stand on a flat surface, straighten your legs together.
2. 2. Jump while rotating your hips in the air and landing with your feet facing the other way.

Perform 15-20 jumps at a measured pace. Better - slowly: this will help you concentrate on muscle work.

Side plank

The best exercise aimed at eliminating fat folds from the sides.




Execution algorithm:

1. 1. Lie on your side, bend your knees.
2. 3. Rise up with your arm and legs straight, and raise the opposite arm perpendicular to the floor or place it on your waist.
3. 4. Stay in this position for 20 seconds.

For each side, the plank must be repeated at least 5 times. During execution, it is recommended to ensure that the body is elongated in an even line.

Vacuum

One of the best exercises for forming a wasp waist and flat stomach with elastic muscles.




Performance:

1. 1. Take the starting position lying on your back with your legs bent at the knees and your arms along your torso.
2. 2. Take several breaths with your diaphragm, inflating your belly.
3. 3. As you exhale, the stomach should be pulled in as much as possible, creating a vacuum for 5-10 seconds. Repeat at least 10 times.

If it is impossible to hold your breath while exhaling for up to 10 seconds, you are allowed to hold it for a shorter amount of time. It is allowed to perform the exercise while sitting on your knees bent with your hands resting on your hips.

"Mill"

Helps in short term reduce waist size, strengthen back and arm muscles.




Technique:

1. 1. Get into the starting position: feet wider than shoulders.
2. 2. Bend forward so that your torso is parallel to the floor.
3. 3. Spread your arms outstretched and alternately touch the floor with the fingers of each hand while swinging.

Perform for at least 30 seconds. For beginners and untrained people, 15 seconds is enough.

"Snow angel"

A simple and at the same time effective exercise for shaping a feminine silhouette is performed like this:

1. 1. Starting position - lying on your back with your legs spread shoulder-width apart and your arms straightened, removed from the body by about 20 cm.
2. 2. You need to simultaneously place your hands behind your head, without lifting them from the floor, and try to spread your legs as wide as possible.

Movements should be rhythmic and slow. Perform the exercise for a minute, trying to keep your arms and legs moving in the same rhythm.

Pelvic lift




Performance:

1. 1. Take the starting position lying on your back with your legs bent at the knees.
2. 2. Place your arms along your body.
3. 3. Raise your pelvis, leaving only your shoulders and arms on the floor.

You need to stay in the final position for 5-10 seconds. Repeat at least 15 times.

"Hourglass"

To perform this exercise correctly, you will need a foam roller purchased from a specialty store.

Algorithm of actions:

1. 1. Take the starting position lying on your side with straight legs. The feet are located on the roller.
2. 2. Lean on your arm bent at the elbow and raise the opposite arm perpendicular to the floor.
3. 3. Lean forward a little, trying to touch the fingers of your straight arm to the floor, without turning your whole body.



For both sides, perform 10 times. During repetitions, it is necessary to ensure that the legs located on the roller remain motionless.

Leg Raising

One of the best exercises aimed at strengthening the muscles of the thighs and lateral abdominal muscles. Helps achieve a smooth and feminine silhouette.

Technique:

1. 1. Lie on your side with your legs straight and joined together.
2. 2. Lean on your arm, bent at the elbow.
3. 3. Raise your straight leg quite slowly as high as possible, trying not to move the rest of your body.

Repeat 15 times for both sides. After several sessions, it is recommended to perform the exercise even more slowly to ensure maximum muscle tension.

Roller skating with your back and side




An effective exercise to achieve a thin waist and expand volume chest is done as follows:

1. 1. Take the starting position lying on your back with your legs bent at the knees.
2. 2. Place a cushion under your shoulders, clasp your hands together and place them under your head.
3. 3. Roll with your back on the roller, keeping your head and arms 10 cm from the floor, trying not to bend in the lower back.

Continue for one minute. During repetitions, you must ensure that your torso is straightened in one line.

Rolling sideways on a foam roller looks almost the same, only you need to roll while lying on your side. The hands are placed behind the head and clasped. You should continue for at least a minute.

It is important that your knees are bent and remain motionless during the roll: this will ensure that your oblique muscles are trained.

Rolling with a fitball

For this exercise you will need a fitball, which should be purchased at a specialty store.

Technique:

1. 1. Rest against the ball with straightened arms, resting on the toes of your straight legs.
2. 2. Gradually roll so that the ball moves under the body.
3. 3. At the end of the roll, the fitball should be supported not by the arms, but by straight and connected legs.

You need to perform at least 10 approaches, making sure that the body does not bend anywhere and is stretched in one straight line.

Spinning the hoop

A hoop is considered the best device for shaping a thin waist. You can choose the right one at a sporting goods store. It is worth giving preference to a model with medium weight. The height should not be lower than the navel line.

There are several proven exercises that will help you achieve the desired results in a short time:

• Simply spinning around your waist for 5-15 minutes a day will help improve blood circulation and remove fat deposits in the problem area.
• Bends forward with emphasis on a vertical hoop will help work the oblique muscles and back.
• Rotating the hoop in a standing position with your legs slightly bent at the knees for 3-5 minutes helps you lose weight and strengthen your entire body.

After several workouts, you are allowed to complicate exercises with a hoop, do bends and lunges while rotating. However, this method is dangerous because it increases the risk of injury during bending. It is recommended to start training with a plastic hoop. It is more difficult to keep it suspended, which creates additional stress on the abdominal and side muscles, while the risk of injury is minimal.

Spins on a gymnastic disc

A simple device - a gymnastic disc - will help you form a thin waist at home without any extra effort.




Exercise options:

1. 1. Kneel on the disk and rest your hands on the floor, turn your torso from side to side, leaving your hands in place, for 2 minutes.
2. 2. Stand against the wall and lean your hands on it. Place your feet on the disk, try to turn your torso, leaving your arms motionless. Perform for 1-3 minutes.
3. 3. Stand on the disc without support and turn your arms in one direction, and your legs and torso in the other, creating tension in the sides and abdomen.
4. 4. Sit on the disk, rest your hands on the floor behind your body, raise your legs bent at the knees 10-15 cm from the floor. Turn your body in different directions, without moving your arms, for 2-5 minutes.

10-15 minutes a day is enough to form perfect waist in 3-6 weeks. It is important to listen to your feelings during exercise and not make sudden movements.

Any physical exercise, aimed at reducing waist size, are recommended to be combined with proper nutrition, which is dominated by fresh vegetables, fruits, herbs and other healthy foods.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to remove excess weight fully? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.