How to make a thin waist. How to make a wasp waist at home in a week: exercises

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

Diet for wasp waist

For each woman, the diet is selected individually, since age, height, weight are taken into account. But in this case, since simple carbohydrates are quickly digested and turn into fat, minimize their use.

What foods contain simple carbohydrates? Their source is all confectionery, for example, chocolate, pastries, cakes. Many simple carbohydrates are found in pasta, baked goods, soda, and sugar. If you do not follow a diet, excess fat deposits 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 acquire a beautiful thin waist, you must also follow the exercises.

Effective exercises for a thin waist

Elasticity and elasticity of the skin in this area are given by exercises for the waist and therefore the maximum impact on this area is necessary. Before proceeding to them, it is necessary to warm up the body for 5 minutes with the help of squats, running, dancing.

1. Hoop

Use a hoop or hula hoop to reduce your waist. It is considered one of the effective methods. It was used at the beginning of the last century. The right choice of hoop will help reduce the waist. You can choose a metal or massage hoop. Remember that the stomach must always be in tension during torsion. It should spin for at least 1.5 hours with 2 breaks, which are no more than 2 - 3 minutes. Diligently engaged in such training, you can get a thin waist and lose extra pounds. According to fitness trainers, if you twist the hoop correctly, then more than 300 kcal will be spent per hour.

Watch this exercise in this video.

A good and most popular exercise for the abdominal muscles, in addition to twisting, is the plank. But, many do it the wrong way. To engage the press, you need to squeeze the buttocks and keep the body straight. When the buttocks are compressed, this contributes to the tension of the back of the thighs, and this in turn engages the abdominal muscles to a greater extent. Try to make sure that the hips do not drop, because when they are lowered, the press does not tighten and, thus, you will not reach your goal.

1. side plank

This exercise engages the lateral inner outer abdominal muscles. It does not create a rough look, but strengthens and shapes the oblique muscles.

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

Get into a plank position and improve it. There are many exercises with rolling on a fitball. The main training begins with the fact that you put your hands with elbows on the fitball. While holding the plank position, roll the ball slightly forward. Forward and backward movements that are performed with balance and control are great for the abs, as they work the muscles of the lower back and obliques well.

With the help of such lifts, the transverse muscles are activated. This exercise is important to do correctly. Performing it, there is a stretching of the tendons and hips. Get into 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 stretch your feet towards the ceiling. During this exercise, you need to make sure that the legs do not sway or bend at the knees.

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

1. "Vacuum"

For a thin waist and a flat stomach, this exercise is a good solution. The main feature is that through deep breathing, reaching the transverse abdominal muscle, it is responsible for a thin waist, a flat stomach. See this video for details:

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

Without a load on the hips, no waist exercise will be perfect. Glute bridge and load on the hips are directed to the muscles of the buttocks and lower back. By doing these exercises, strengthen your muscles and shape your buttocks. In this great way, they develop the oblique muscles and make the waist seem thin.

With fat burning, jumping with legs apart is very effective. Ski twists can be used instead of regular ones. When doing twists, you jump in the usual way, but keep your legs together, and instead of raising your arms above your head, rotate your hips. So, jump, turn left, then right and straight again. An exercise aimed at the rotational function of the press, along with this, burns calories.

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

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

In this way, you will burn a lot of calories and after the exercise you will get the effect of fat burning.

1. "Swimming"

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

Various exercises for acquiring a thin waist can be viewed in this video:

To achieve good results in losing weight, you need not only proper nutrition, but also combining it with different workouts. Every girl wants to make a wasp waist and remove fat from the stomach. But not everyone knows how to make the waist thin - special classes and low-calorie nutrition will help transform the body and achieve results. In parallel, you can wear a corset, but this will only help to hide the flaws for a short time.

How to make a thin waist

You can lose extra pounds and stay in good shape only if you have willpower and regular exercise. The size of the waist depends on the physique, for example, in the “rectangle” figure, it practically does not stand out, and it will be difficult to make it thin, but in the hourglass figure it is not a problem to make a slender waist - visually wide hips further reduce it.

You need to approach the issue of losing weight in a complex way. The training program should include fat-burning cardio exercises and strength training. In order to make a thin waist, it is better to choose activities that involve the oblique muscles of the press. You should do at least four times a week for 40-50 minutes. In addition to training, you need to monitor your diet, limit the intake of fatty, sweet and salty foods.

Waist exercises

In order to effectively reduce your parameters, it is not necessary to go to the gym. Exercises for a thin waist at home can be performed almost any. You can use an additional hoop - it is a good way to form a beautiful waist and burn a lot of calories. Twisting is very effective, they help strengthen the oblique muscles of the press and make the stomach more prominent.

To achieve a quick result, the exercises must be performed every other day, the workout should be at least 40 minutes. For 30 minutes before training, it is better not to eat anything, and the next meal after training should be no earlier than an hour later. Exercises should be performed in 2-3 sets of 20 times. Rest should not exceed a minute, during the lesson you can drink still mineral water.

This exercise is always included in the complex of exercises for the press and burning fat from the lower abdomen. At first glance, the bar is very easy to complete - you just need to hold out for two minutes in one position. But to endure a long time, you need physical training. The plank is aimed at strengthening all the muscles surrounding the abdominal cavity, buttocks and intense fat burning in this area.

The starting position is similar to push-ups. You can do the plank at home or outdoors. How to make a plank:

• put outstretched arms in front of the shoulders (to complicate the task, you can stay on your elbows);
• legs are straight, back is straight;
• do not lower your head;
• hold in this position for about a minute, gradually you need to increase the time to 3 minutes.

side plank

There is an alternative version of the previous exercise. The side plank is aimed at strengthening the muscles of the press, arms, lower legs, work of the shoulders and intensive fat burning. The exercise is performed in 2 sets of one minute, each time you need to increase the time by 15 seconds. Rest between sets should not exceed two minutes. If it’s hard to hold on to an outstretched arm, you can lean on your elbow.

The side bar is included in the standard exercises for the wasp waist. To properly perform the side bar, you need to do the following movements:

• take a starting position similar to push-ups;
• put your elbows in front of you;
• straighten the body exactly along;
• turn sideways;
• hold this position for at least 30 seconds, then switch sides.

Twisting

This is another type of exercise that does not require any additional accessories, the main thing is to follow the execution technique. Twisting helps burn fat from the top and bottom of the abdomen. When performed correctly, the entire rectus muscle works. Regularly performing twisting, improves posture, strengthens the muscles of the press, back and burns fat.

You need to repeat the movements 40-50 times in two sets. The correct twisting technique is as follows:

• prepare a soft mat, lie on your back, bend your knees;
• throw your hands behind your head, when doing your hands you need to relax;
• while inhaling, rise, bending your back, the chin should not reach the chest;
• the lower and middle parts of the spine must be motionless;
• exhale, lower the body.

slopes

This exercise is very easy and is included in many training complexes to form the perfect waist. It can even be done as a stretch before or after a workout. Before you make the waist smaller, you need to take care of burning fat from the sides of the abdomen. Tilts to the right and left will help to do this, but they should not be abused, especially if you are the owner of a “rectangle” figure.

It is very simple to do this exercise, one set of 10 times on each side is enough at the beginning and at the end of the workout. Technique:

• straighten your back, put your feet apart shoulder width apart;
• arms bent at the elbows at the sides;
• bend the body on the sides;
• when bending, the opposite hand can be raised;
• when performed correctly, the tension of the lateral abdominal muscles will be felt.

Exercises for a thin waist and flat stomach

There are many different training programs for reducing belly fat. There is an opinion that you can achieve good results only in the gym, but it is wrong. So how to reduce the waist at home? To reduce volumes, you need to perform such exercises that are aimed at working out all the abdominal muscles so that fat is burned evenly.

Stretching should be done after each exercise to warm up the muscles. Before training, a warm-up is required - it puts a serious strain on the abdominal muscles, so charging is required to avoid stretching. The entire workout can be done at home without additional equipment, to make the exercise harder, you can use a bottle of water.

Vacuum for the stomach

This exercise is one of the most common in the question of how to achieve a thin waist. Vacuum is recommended to do in the morning on an empty stomach. Performing it regularly, the transverse abdominal muscle works, when it becomes more elastic and toned, the extra centimeters from the abdomen will go away. There are several variations of performing a vacuum - lying down, kneeling or sitting.

Approaches should be at least 5. At first, you can limit yourself to 20 seconds, increase the time daily to 1 minute. The vacuum technique is as follows:

• take a comfortable starting position;
• take an even, deep breath and hold your breath for 45-60 seconds, pull in your stomach strongly;
• with a lack of air, take small short breaths;
• relax the muscles as you exhale evenly.

jump rope

The process of burning fat begins with cardio exercises, which should be performed at the beginning of the workout. Jumping rope is a great way to warm up the body, warm up and tune in to a fat-burning, intense workout. It is worth noting that intense 15-minute jumping rope helps burn about 250 calories. Jumping rope is great for burning fat all over your body.

While jumping, it is recommended to draw in the stomach, so that not only fat is burned, but also the internal abdominal muscles are tightened to help make a wasp waist and a flat stomach. To begin with, you can jump for 5-7 minutes, each time increasing the duration to 20 minutes. This is enough to warm up and prepare for strength training. Jumping rope puts stress on the muscles of the legs, arms and increases endurance.

Sitting crunches

Answering the question of how to narrow the waist at home, it is worth noting such a type of exercise as sitting twisting. Performing these not very difficult exercises, the rectus muscles of the press and back work, the stomach is perfectly tightened. To make the waist thin with the help of twists, you need to lie on your back, put your palms behind your head, raise your straight legs as high as possible, pull the toe and lift the body, turning it to the right, then to the left. When performing, you will feel how the oblique muscles of the press work. To begin with, you can lower your legs without lifting the body.

turns

In various techniques with which you can make a flat stomach and a narrow waist, trainers are advised to make turns. This is a very effective exercise that everyone can do without any preparation. To do it, you need to take the starting position while standing, put your hands on your hips, belt or put in front of you, legs together. Make body turns to the right, then to the left about 20 times.

Waist hoop

At home, you can work out with light improvised means - use a bottle of water for weighting, a large ball instead of a chair, and a thin plastic or metal hoop to make a thin waist. Being engaged with him, a thin stomach will not keep you waiting. Thanks to daily exercises for 15 minutes, in a month it will take 1-1.5 cm in volume.

The hula hoop is very easy to do. Stand in the starting position, place the hoop at the waist, place your feet shoulder-width apart. Start twisting the hoop due to circular rotations of the pelvis, while doing it, strain the abdominal muscles as much as possible so that the result is more effective. During the rotation of the hula hoop, due to massage movements, blood circulation in the muscles accelerates, fat is burned in a short time.

How to reduce the waist for a man

In the process of losing weight, almost every man wonders how to make the waist thinner. The answer is very simple - perform intense fat-burning exercises specifically for this part of the body and combine them with proper nutrition. Cardio load will help to “dry out” the whole body, because it is impossible to get rid of excess fat in a specific area of ​​the body, the whole body loses weight at once.

For men, the same techniques are suitable as for women. Every other day you should do twists, turns, tilts to the right and left, practice with a hoop. In matters of weight loss, systematic is very important - the result can be achieved only if you exercise regularly. For yourself, you can make a table, noting every day the number of approaches of each exercise to track progress.

Video: thin waist in 7 minutes

The abdomen is one of the most problematic areas for girls. However, you can find the perfect waist at home. All you need is motivation, some free space and the regular implementation of the presented set of effective exercises for a thin waist.

The best exercises for a thin waist at home

Thinking about how to make the waist thinner and quickly remove the stomach? Looking for an effective set of exercises that you can perform at home? In this article, you will find the best workout program to do at home.
Many believe that crunches, ab exercises, and bending are enough to reduce waist size. It should be remembered that the wrong execution technique can only increase the sides. Follow the recommendations of a professional trainer and stick to the program below.

Take some time to warm up before starting your workout. Do side bends, jumps, and run in place for 5 minutes before your workout.

How to make the waist thinner: a set of exercises at home

Technique:

1. Take an emphasis lying down. Use your forearms as a support. The whole body should form a single straight line. Tighten your buttocks. Make sure your hips don't drop.
2. Fix the achieved position for a minute.

This exercise activates the lateral abdominal muscles. Only your stretching can facilitate the task.

Performance:

1. Lie on a flat surface with your stomach up. Lower your arms along your body. Raise your legs up, forming a right angle. Hips and feet form one line.
2. Raise your buttocks. Stretch your feet up. The legs should be straight throughout the exercise. Avoid swaying.
3. Return to starting position. Do 2 sets of 10 reps.

Technique:

1. Lie on your back. The body and buttocks are firmly pressed to the floor. Bend your legs at the knee joints. Place them near the sternum.
2. Turn your bent legs to one side. You should not touch the floor. Then return to the original position. Do the same twist for the other side. For each side, do 10 reps for 2 sets.

The movement engages the transverse abdominal muscles.

Performance:

1. Get on all fours. Breathe out. Try to pull in your stomach as much as possible. Look only ahead. Don't tilt your head.
2. Stay in this position for 15 seconds. Repeat the exercise 6 more times.

The exercise involves all the muscles of the press.

Technique:

1. Lie on one side. Get into a plank position using your forearms and feet as support. Look only ahead. Keep your back straight.
2. Stay in this position for a minute. Do 2 times with a break of 1 minute.

Performance:

1. Lie flat on your back. Lock your hands behind your head.
2. Bend your knees alternately. At the same time, turn your torso first in one direction, then in the other direction. Practice for a minute. Do 3 sets.

Press involved. An important role is played by its rotational function. It also trains balance and coordination. Do 15 jumps in 3 sets for each side.

Performance:

1. Stand straight, keep your hands in front of you.
2. Jump up so that the feet are pressed against each other. Turn to one side as you jump. In the next jump, rotate the body to the other side.

Exercise "Swimming" for a thin waist

Technique:

1. Lie on the floor with your back up. The hips should be pressed against a flat surface. The distance between the feet should correspond to the width of the shoulders. Extend your arms in front of you. Look ahead. Don't lift your head up.
2. Bend your elbows, placing your palms near the sternum. Bring your shoulder blades together.
3. Return to starting position. Repeat the exercise 2 sets of 15 times.

Get serious about the choice of sports equipment. The hoop must weigh more than 2 kg. Exercise with a hoop can provide you with a thin waist and the loss of a few extra pounds. If this is your first time doing the hoop exercise, don't overdo it. Let the body gradually get used to this kind of load.

Technique:

Control tension in the abdomen. Rotate the hoop for an hour and a half. It is permissible to take only 2 breaks of 2 minutes each.

With the help of a skipping rope, girls will improve metabolism, work out the muscles of the press. During the jump itself, turn the body to the right, then to the left. Over time, this movement will become quite simple to perform. Jump fast, make as few pauses as possible. After a minute of continuous jumping, take a break of 20 seconds. Do 5 sets.

Training frequency

Train so that your muscles have time to recover. Engage in about 3 times a week. Between training days, leave 1 day of rest. Muscles will get used to the load gradually.

Perform a complex for a thin waist when you are most comfortable. Usually girls prefer to warm up and stretch in the morning. Thus, the body quickly gets to work. Basic exercises can be played in the late afternoon.

How to make your waist thin quickly in a week: useful tips for exercising

1. Do the exercises smoothly. Avoid sudden movements. Rest no more than a minute between sets.
2. Follow your breathing technique. Breathe in as you relax. Make an effort on the exhale.
3. Don't tuck your chin into your chest. Keep your neck straight.
4. Control your posture. The loin should not come off the floor. Don't overload your spine.
5. Ventilate the room before each workout.
6. Stretch at the end of the session. This will help the muscles relax.
7. Lead an active lifestyle. Go for a run, do yoga, ride a bike.

What determines the thinness of the waist?

Subtract 1 m from your height to determine what waist size will be most suitable for you.

• Heredity. People who are not predisposed to be overweight achieve noticeable results in sports much faster. It is hard for girls who have a small distance between the ribs and the pelvic bone.
• Hormonal background. The waist will be thin if estrogen is present in excess. If the female hormone in the body is not enough, the figure will look the opposite.
• Level of sports training. The thinness of the waist depends on the amount of subcutaneous fat. Regular exercise will help you get a thin waist.

Diet

Eliminate simple carbohydrates from your diet. Such foods include confectionery, sugar, carbonated drinks. All of the above food turns into fat. Choose foods that contain protein. For meat, prefer chicken breast. Eat fresh vegetables, fruits. Drink as much water as possible. Eat often, but in small portions. You must stop smoking and drinking alcohol.

The owner of a narrow waist has always been considered an example of femininity and beauty. Previously, girls were saved by tight corsets and dresses, but now fashion does not always allow you to hide figure flaws. How to make the waist narrow, is it always possible to achieve this and what is strongly not recommended to do to create it?

How to make the waist narrow?

As you know, it is impossible to lose weight locally, therefore, to create a narrow waist, you must follow the general rules for getting rid of excess weight. For this you need:

1. Monitor nutrition. The best way is to count calories. Useful information on how and why to do this, read in the next section. Another way is a healthy lifestyle and proper nutrition.

2. Do cardio workouts. No matter how they question the effectiveness of cardio workouts, but they will help you get rid of excess fat. The main thing is to know the measure. Cardio classes should be 3-4 times a week, no more than 40-60 minutes.

How quickly you achieve a narrow waist depends on your body type. Someone's legs first lose weight, someone's stomach, and someone loses weight very evenly. There is no way to influence this, it is inherent in us genetically. More on this below.

What should not be done?

Suddenly, at one point, it became insanely popular to do dumbbell bends, side crunches, and twist a hoop stuffed with sand. And all this supposedly will help to make the waist narrow. Not true! These exercises strengthen and pump the oblique muscles of the abdomen, but do not remove the fat above them. As a result, your waist only increases in size due to the oblique abdominal muscles, which are in good shape due to the load.

Those who say that they have reduced their waist with tilts, hoops and side twists most likely always had a pronounced waist by nature. And with the help of physical activity, they got rid of excess weight and returned to their previous state. For this, a general weight loss is enough (as was written above), no additional load on the lateral muscles is needed. But for those who do not have a waist, such exercises can only increase it.

What is important to know?

Each of us has a different body structure. This is at the genetic level. And yes, there are times when you can’t make the waist narrow, even if you try hard. Your whole body will lose weight, your sides will disappear and even cubes will appear on your stomach, but there will be no pronounced waist. There is nothing you can do about it except to start loving your thin and toned body the way it is.

Which body type has a high chance of having a narrow waist:

• "Hourglass". If you are a happy owner of this type of figure, then we can say you are lucky. Even without making titanic efforts, you will have a narrow waist.
• "Pear". Do you suffer from bulky hips and large buttocks? Do not rush to get upset. But your waist and flat stomach can only be envied.

Which body type has a much lower chance of having a narrow waist:

• "Apple". The upper body is your problem area. But even getting rid of belly fat, it is far from a fact that you will be satisfied with your waist.
• "Inverted Triangle". These are the owners of broad shoulders and a strong upper body. However, slender legs and buttocks fully compensate for the lack of a pronounced waist.

Which body type is very unlikely to have a narrow waist:

• "Rectangle". Do you have a figure when the shoulders, waist and buttocks are approximately on the same line? Congratulations, your body is the most responsive to sports and almost indifferent to the deposition of fat in problem areas. True, there will also be no narrow waist in this case.

If you have a pronounced waist by nature, then it will manifest itself immediately after losing weight from diets and cardio loads. To do this, you do not need to bend and twist the hoop until you turn blue. And if there is no waist (well, we are all genetically different, nothing can be done), then it cannot be made additional devices. There is only a chance to increase your sides in width.

Do cardio, watch your diet, forget about the lateral muscles and love your body the way nature gave it to you. Each type of figure has its own advantages and characteristics, do not waste energy on changing it. And any type of figure can be brought to perfection. And not always an indicator of this perfection is a narrow waist.

What does every girl want? A girl always wants to look attractive to her man. And the standard of attractiveness at all times was considered a thin waist. Therefore, the question of how fast is relevant today.

What do we mean when we talk about a thin waist?

The waist can be considered thin, which corresponds to the difference between height and the number 100. For example, if your height is 175 cm, then the waist should not be more than 75 cm. This is the easiest way to calculate. Although there are several more, we will not consider them. This option is enough to understand whether you need to think about it quickly. Diet and exercise will help.

Getting a Good Habit

Accustom yourself to do the exercises daily, and you can forget about problems with the figure. Here is an example of some of the simplest activities that do not take much time and effort, but at the same time you will have a thin waist quickly:

1. You need to stand up straight, keeping your legs wider than your shoulders. The left arm needs to be bent at the elbow, and the hand should be raised to the shoulder. Put your right hand behind your head and connect it with your left hand in a lock. Bend to the left as far as possible and freeze for 15 seconds. Straighten up and bend to the opposite side.

2. From the same starting position, the arms must be extended to the sides. At the same time, bend them at the elbows at an angle of 90 degrees. The hips remain motionless, and the body must be turned to the right and left with springy movements three times. Perform 5-6 series of turns in each direction.

3. Lie down on the floor. One leg is bent at the knee, the other is on top of it. Perform with the body, raising the right or left shoulder. Make sure that the opposite shoulder blade does not come off the floor. Perform 15 turns in each direction.

4. Lie on your side. Support your head with your bent arm. Rest your other hand on the floor. Start lifting your outstretched legs up. Keep them together. Perform 10-15 lifts.

Exercise by Jennifer Lopez

The stars are also thinking about how to make a thin waist quickly. And they succeed. The next exercise is from Jennifer Lopez, who recommends doing the training complex regularly. You need to sit down in Turkish, clasp your raised hands at the back of your head. Start turning your torso to the right and left (20 times is enough).

Exercise for the lazy

The exercise is called "Vacuum". After it, you can make sure that you have, of course, the result will not be achieved, but it will definitely appear. The movement can be performed while sitting in front of the TV, or at work at the computer. It is necessary to straighten your back and, as you exhale, draw in your stomach as much as possible. Count to 30 and relax. Perform for 5 minutes daily. The result will be noticeable in a month.

A little in conclusion

So, we told you how to make a thin waist quickly, and the effectiveness of the exercises already depends on you. It should be understood that without regular training you will not be able to achieve anything. Yes, and unacceptable, especially if you want to get a gorgeous figure.