Secrets of killer abdominal exercises that will make your waist thin and beautiful

03/17/2020Sport0

• 1 How to make a waist. Wasp waist - what are the norms
• 2 Photo tips on how to make your waist thin
• 3 Sports disc for the waist
• 4 How to maintain results
• 5 Ways to lose weight in the waist and stomach
• 6 Ideal waist 6.1 Rules for performing exercises
• 6.2 Training time

How to make a waist. Wasp waist - what are the norms

The generally accepted parameters of a beautiful figure: chest 90 cm, waist 60, hips 90 cm force many girls to go on starvation diets and play sports. But not everyone manages to get closer to these numbers, since we are all different and each person has their own parameters. You just need to know your ideal waist size.

The calculation is simple: for example, a girl’s height is 175 cm, you need to subtract 100, you get 75 cm. This should be her waist, but not 60 cm! You also need to take into account the type of figure, if the bone is wide, then a slight deviation is allowed, i.e. +2-3 cm to the resulting figure.

There is another formula to find out the waist size for those girls whose chest and hip volumes are the same. Then your waist size should be 70 percent of these figures. For example: if a girl has hips and chest measurements of 100 cm, her waist will be 70 cm.

Photo tips on how to make your waist thin

Sports disc for waist

The sports disc was actively used for weight loss back in Soviet times. And today you can use it, both in the gym and if you decide to do exercises to reduce your waist at home. Basic twists on it are not all that can be done. Many people spin it not only with their feet, but also with their hands, others use two disks at once. Here are some exercises you can include in your workout:

• Opposite crunches
  . Stand on the disk, place a chair on both sides of you with the backs facing you. Place your hands on your backs. Rotate your legs and hips in one direction, and your torso and arms in the other. Then do the same in the mirror version.
• Sit on the disc, bend your knees and place them on the floor. While moving your legs, make a circular turn, and then repeat the same in the other direction.
• Place the disk between your palms. Actively squeeze it while moving clockwise with one hand and counterclockwise with the other. Then the directions of the hands need to be changed.

Leg circles

Turn onto your left side. Stretch your left arm in front of you, bend your right arm slightly at the elbow and lean on the floor. The legs lie one on top of the other, in a straight line with the body, the stomach is pulled in. Bend forward, leaning on your right hand. The legs can be slightly bent at the knees, with the knee of the left (lower) leg almost touching the floor. Tighten your stomach. Use your top leg to make clockwise circles in the air. At the lowest point, try not to put it down, but to carry it over the other leg. Don't swing your leg, but make smooth, controlled movements. Do 10 times, turn over to the other side and repeat.

How to maintain results

As is the case with getting results, subsequent maintenance must be divided into two parts - training muscles and maintaining a low percentage of fat. Physical activity on the area must be provided 2-3 times a week, in no more than 2-4 exercises. Large amounts of work are not required.

But a diet for a flat stomach and thin waist will always be required, so to minimize fat gain you will have to avoid a strong calorie surplus in the diet. It is necessary to find the line in daily caloric intake (only through practical means and long-term observations, along with calculations) when you provide the norm or a minimum surplus. With an active lifestyle and regular training, excess calories will not form fat deposits, but will go into the “furnace” for energy.

Ways to lose weight in the waist and stomach

Before you begin to achieve your goal and start losing weight, you need to find your preferred method:

Physical activity in the gym. The trainer will select an individual exercise program that will effectively target problem areas.

Exercises at home

It is important to choose a program that will include elements of aerobics, cardio and strength training.

Balanced diet.

Alternative techniques. This includes massages, various wraps for problem areas, weekly trips to the bathhouse, scrubs, and weight loss belts.

Each method has advantages and disadvantages. Significant results can be achieved in a short time by combining all techniques.

Ideal waist

There is no universal method to determine whether the waist is normal or not. Different methods give different values. Many women who do not have extra pounds and adhere to proper nutrition do not have a wasp waist. It is necessary to figure out what the circle should actually be.

You need to take an ordinary measuring tape and measure the circumference of your own waist. If it exceeds 75 cm, then exercises are necessary. This diagnostic method does not depend on height. If this parameter is exceeded, then urgent action must be taken.

Body proportions depend on body type and heredity. An hourglass figure is considered the ideal figure. Typically, such women worry about voluminous hips or buttocks. But against the background of this figure, a thin waist looks very attractive. Women with a pear-shaped circumference are even less fortunate.

The first type of women has a thin waist, and fat is deposited on the butt and hips. In women of the “apple” type, the fat layer is located in the abdominal area; it is more difficult for this type of girl to deal with excess weight on the stomach. The secret to a flat tummy and a narrow, slender 60 cm waist is very simple: to be thin, you need to eat right. Then you will be able to acquire the figure of your dreams in a short time.

Rules for performing exercises

To have a good weight, you need to fit into a schedule of household chores and exercise every day. They will bring the same good results as training in a special center on an expensive simulator under the supervision of an instructor. To train at home, you will need desire, a little space and an effective set of workouts. Ideally, you need to purchase a gymnastic mat and a hoop, but this is not the main condition; you can completely do without these items.

Training time

It is necessary to exercise at a time of day when it is comfortable. Ideally, you should do gymnastics and some stretching exercises in the morning. This way the body will wake up faster and the muscles will become toned. And full-fledged exercises should be carried out in the evening, when the body is most prepared for stress. Execution rules:

1. Exercises should be performed every other day, so the muscles will quickly get used to the load.
2. Movements must be performed measuredly and smoothly. When training, you can’t rush; between workouts you need to take a minute’s rest.
3. When performing exercises, you need to monitor your breathing. You need to breathe as follows: exhale as you rise, and inhale as you relax.
4. When doing the workout, you need to watch your chin; it should not press against your chest. When performing any exercise, the neck should remain straight.
5. When performing a complex for the abdominal muscles, it is imperative to watch your back. It should not come off the floor surface. The back should not be rounded. Otherwise, the lumbar spine will be overloaded.

Ineffective methods for waist correction

Among the many methods for reducing the waist that are offered by Internet resources, not all work. The following will not help you quickly get a thin waist:

1. Corset and shapewear, plastic wraps. By creating a shell on the body, a person interferes with heat exchange processes. During exercise, sweat acts as a cooling agent. Thanks to this, the human body constantly maintains the same temperature. When doing exercises with wraps, fluid disappears from the body; in one workout you can lose 3-4 kg. But as soon as the same amount of water is drunk, the body will compensate for the deficiency. Corsets and underwear are an ineffective method in the fight against fat.
2. Hula hoop (hula hoop). It is impossible to lose weight only around the waist. To get a slim figure, you need to practice more energy-intensive exercises. Hoop training involves minimal energy consumption. Stores offer many devices for the lazy, thanks to which fat will disappear if a person lies on the sofa, relaxing. This is a myth - without expending energy, fat remains in the body.
3. Point exercises. Many exercises are aimed at losing weight in the abdominal area. It is impossible for your waist to become thin without losing fat in other parts of your body.

What won't help?

There are some things that are not important for a small waist, but many people think differently. It’s worth dispelling a few myths so that girls don’t waste their time and energy:

• Massage or film wraps. Such measures do not give any effect in the waist area. It will just take up a lot of time that could be put to better use.
• Hoop or hula hoop. Alas, they also will not help make your waist more graceful. Spinning the hoop is better than doing nothing at all. However, it will not actively burn fat in this area or reduce inches.
• Shape the waist using slimming corsets. In fact, they do much more harm than good. The effect will only be temporary, and it is created only in clothing. The bad thing is that corsets compress internal organs and complicate the breathing process.
• Strict diet. Indeed, proper nutrition will not hurt, but only as an aid. Restricting your diet will not reduce your waistline. If you read about a super diet that will make your waist thin, then don't believe a word of it.
• Thermal belt on the waist or film during training. They say it is effective. You should not test this on yourself, because you can harm your health and not get results. Belts or corsets can lead to dehydration and put a lot of stress on your heart, but your waistline will not change after using them.

There is one way to adjust your waist in a matter of seconds - wearing shapewear. This really works, although the waist will only decrease visually only in clothing. If you want to look good on the beach, then this type of underwear is not for you.

Mill

Moving from general exercises to isolated ones, in the fight against excess deposits in the sides it is worth remembering such a simple but effective method as the “mill”. To make the waist narrower is the main purpose of this method. Moreover, it is absolutely easy to perform at home, on a sports ground in the yard or in any other place in the fresh air, without necessarily requiring a stay in the gym. That is, in other words, absolutely every woman can perform it at absolutely any time convenient for herself. Isn't this a plus?

So, the technique of making a mill is extremely simple:

• Starting position: legs are placed shoulder-width apart, the body is bent at the back until it is parallel to the floor and perpendicular to the legs, arms are spread wide to the sides.
• On the count of “one”, a rotation is made at the waist, which is provoked by the force of the press and core muscles. At the same time, the hands make a swing: the right hand touches the toe of the left leg, while the left hand remains in a 180-degree turn relative to it and is placed back behind the back.
• On the count of “two,” the abs tense again, and the body, with effort and contraction of the core muscles, rotates in the opposite direction. The position of the hands changes: now the left hand touches the toe of the right foot, and the right one moves with it, but in the opposite direction, and again goes behind the back.

Thus, the exercise is performed according to the principle of a mill, which is where its name comes from. Several approaches of 15-20 times should be included in the training program and performed with active regularity

It is important to remember that touching the toes with both hands counts as one time. Moreover, turns should be carried out not by swinging your arms, but by tense abdominal muscles

Seated crunches

Sit on the floor, place your hands behind and slightly to the side, lean on them. Straighten your legs in front of you and relax them. Press your hands and buttocks into the floor. As you exhale, “twist” your right leg over your left, slightly bending your knee and pointing it behind your left leg slightly downward. In this case, the thigh of the right leg, of course, comes off the floor, and the buttock comes off after it. It is advisable to keep the body motionless. Return your leg to the starting position and do the same on the other side (left leg over right). Repeat 20 times, 10 times on each side.

Breathing exercises for a flat stomach

Among other things, breathing exercises are more important in losing weight:

1. Stand up, set your feet 50-60 cm apart. Stretching your pelvis forward, raise your left hand and clasp it with your right hand at the wrist. Slowly, inhaling and exhaling with your stomach, stretch your body to the right and up. Repeat in the opposite direction, 3-5 times in total.
2. Lying on the floor, inhale slowly through your nose three times, then exhale through your mouth. Repeat three times.
3. Sit in lotus position and relax. Breathe quietly, silently for 5 minutes, controlling the contractions of the diaphragm. Breathe deeply for the next 5 minutes, no matter how noisy it gets. Try to meditate for another 10 minutes, without thinking about the breathing process and relaxing.
4. Lying down, inhale, drawing in your stomach. Hold your breath for a short time, slowly exhale through your nose, rounding your stomach.
5. Lie on your back, press your feet as far as possible to the floor, while your legs should be bent. Raising your arms, inhale and exhale, then hold your breath and raise your shoulders, holding this pose. Tilt your head back a little. Repeat a few more times.

Vacuum breathing

When I first learned about this exercise about 15 years ago, I was indescribably delighted. At that time I had no waist at all, although my stomach was not fat. Vacuum exercises turned out to be effective and at the same time surprisingly simple. You don't need any sports equipment or special physical training. Vacuum gymnastics has different types: standing, lying, kneeling. Vacuum training will quickly make you as slim as a birch tree, and will also prevent hernia.

Instructions 1) Beginners are recommended to start training standing. 2) Take as deep a breath as possible. 3) Exhale all the air. Freeze.

As you exhale, draw your stomach in towards your spine and up. Try to imagine that you are being pulled by a rope from the inside of your navel to the top of your head. Do not twist your torso down, do not lower your chest. It is advisable to train in front of a mirror so that you can see the position of your abdomen.

Attention: vacuum breathing is not recommended for people with stomach ulcers!

As a rule, instructors advise repeating all types of exercises in three sets of 15 times. A total of 45 repetitions with short pauses. However, it is important to take into account your own well-being when choosing the number of repetitions and runs. The first run should cause only slight fatigue. If you feel pain in your side, dizziness, nausea, or your vision gets dark, take a break immediately! I deliberately chose gentle exercises to avoid any problems. If training is not new to you, you should complicate the exercises with the help of all kinds of weights or increase the number of sessions.

Do you have favorite exercises that weren't on our list? Share them with us! After all, the swimming season is getting closer and everyone wants to be slim and beautiful.

A thin waist in a week is possible!

To quickly make your waist graceful, you need to work hard, the result will be visible in just a few days, but you shouldn’t stop there to consolidate it. You need to continue training every other day and monitor your diet.

How to make your waist thin in a week. 5 effective exercises:

• turns left and right. How to perform the exercise correctly: feet shoulder-width apart while standing on the floor, hands on the waist, back straight. Tilt left and right so that the lower part of the body remains motionless, feet do not lift off the floor;
• again, feet shoulder-width apart, this time hands clasped above your head, keeping your back straight. Bend forward, reach your right knee with your left elbow so that your leg lifts off the floor at the same time as you bend. We repeat the exercise, reaching the left knee with the right elbow;
• scatter a box of matches on the floor and collect one at a time, bending down and not bending your knees, your back is straight, you need to straighten up completely;
• a simple mill is a very effective exercise. Starting position - legs apart, torso tilted forward, back straight, arms down. Vigorously swing your arms left and right. Do the exercise for at least 2 minutes;
• starting position – legs spread wider, arms down, back straight. Turn left and right without bending your arms at the elbow. The lower part of the body is stationary.

In addition to exercise, spinning a hoop or hula hoop will help make your waist thinner. This sports equipment is very effective if used correctly. Our grandmothers used to spin the hoop; in Soviet times it was very popular, as you could quickly get rid of fat accumulation in the waist area.

How to use a hoop to make your waist thin, rules:

1. You can twist both a metal and a massage hoop. The main thing is to always keep your abdominal muscles tense, then the result will be noticeable.
2. You need to spin the hula hoop for at least an hour; for beginners, start with 15 minutes. And if it’s very difficult at first, at least 10 minutes. Ideally, spin the hula hoop for an hour every day, taking three-minute breaks every 15 minutes.

Why is the waist not thin?

Have you been doing the most effective exercises for a long time, but still don’t have a flat waist? This happens, so it’s worth understanding this problem in detail. What prevents the appearance of a thin waist in some cases:

• Non-compliance with diet. Exercise and training are good, but they alone will not help you achieve a thin waist. To ensure that fat in this area is burned and no longer accumulates, you need to consume as many calories as you normally use.
• We chose the wrong exercises. Perhaps you pump more of the oblique muscles, which are located on the abdomen. Then it’s worth changing your training plan and evaluating the effectiveness of the new one.
• Chest shape. Physiological characteristics do not make it possible to achieve results. An unusual chest shape can add volume to a woman's waist.
• There are several types of female figures: rectangular, pear, apple, hourglass and inverted triangle. So, girls with a rectangular figure, alas, will not be able to make their waist thin. In this type, the waist a priori does not stand out or is barely noticeable.

Sometimes it is difficult to fight against nature. This doesn't mean you should fold your arms. Sports, exercises at home, swimming pool, walking and proper nutrition have never harmed anyone, but quite the opposite.

Abdominal and waist massage

Some types of massage help reduce waist size. For this purpose, mesotherapy and lymphatic drainage are widely used in cosmetology. Even if you refuse corrective massage, a session of an ordinary restorative massage will help you. Why? Because it will help you relax and reduce stress, anxiety, nervousness and the like. When you are calm, you eat less and fat will not accumulate on your belly. Plus, you'll feel better, more refreshed, and ready for action.

In the cosmetology salon you will definitely be offered a professional anti-cellulite massage, which will contribute to the process of bringing your figure closer to the ideal.

What exercises to do at home?

To make your waist thin at home, do two types of exercises:

• static;
• dynamic.

I'll tell you more about each of them.

Static

The most effective exercises that will help make your waist narrow are static exercises. For example, a bar or a vacuum.

They tighten the inner abdominal muscles, which will hold your internal organs and prevent you from sticking out your belly and making it look like you swallowed a watermelon whole.

Dynamic

You also need to do dynamic abdominal exercises. Just please, no need to pump your abs from dusk to dawn. Moreover, there is no need to do exercises with additional weights. This is especially true for the oblique abdominal muscles. This will not help in any way to make your waist thin at home.

Many people think that if they do side bends with dumbbells, their waist will become so thin that it will be impossible to see it with the naked eye. But this is far from true. This will only make your waist wider, because the muscles on your sides will increase in volume.

The best option is to do static exercises every day, and dynamic exercises 2-3 times a week, combining them into sets of 2-3 exercises.

There are a lot of dynamic exercises. If you start listing them, “War and Peace” will seem like an annotation to the fairy tale “The Turnip.” Therefore, you can change the exercises at least every day.

And, of course, to make your waist narrow, you need to have beautiful buttocks. Firstly, with large buttocks, the waist visually seems thinner, and secondly, if you have beautiful buttocks, then no one cares whether your waist is thin or not.

To do this you will need to squat, do lunges and a bunch of other things. I described all this in an article on how to pump up your butt at home.

Muscles at the waist

Are there specific waist muscles? There is no such concept, because a feminine silhouette is formed on the basis of various indicators. First of all, it is important to burn fat cells in this area. There are no exercises that are aimed specifically at adjusting the waist for girls.

Still, training helps pump up the oblique and rectus abdominal muscles. You should do abdominal exercises and also try to remove your sides. This will help you adjust your silhouette and make it more graceful. Against the backdrop of pumping up all the muscles, a feminine and much-desired thin waist will appear.

How to make a thin waist at home

We recommend that you familiarize yourself with the advice of professionals on how to get a thin stomach and waist:

Alternate strength training with cardio, then the body will lose more calories than when performing two types of training. Choose sets of exercises that actively engage the oblique abdominal muscles. Avoid bending over as this will increase your waist. At least a minute is allotted for each exercise. The break between exercises is half a minute if the body is accustomed to the stress and a minute if you are a beginner. At first, you can stop at 3 approaches a day, gradually increasing the load. The optimal training schedule is every other day. Before training, you need to do stretching exercises to properly prepare and warm up your muscles.

Then you can avoid discomfort the next day. It is important to alternate exercises so that the body does not get used to the load. If you want to achieve the desired result on your own and practice at home, you need to alternate complexes.

Let's look at the first set of exercises and find out how to make your waist thin:

1. Crunches work all the abdominal muscles. Lying on your back, bend your legs at the knees, feet on the floor, and clasp your hands under your head. Inhale – raise your body enough to touch your knees with your elbows. Exhale – starting position. A little later, when the body gets used to the load, you can raise your straight legs up (90 degree angle to the body).
2. Stepping plank. The exercise is difficult, but you need to try to do it at least several times. Starting position: emphasis on the elbows and fingertips, back straight, muscles tense. Step to the right - with your foot and left elbow, move your left elbow and foot. Return to starting position. Repeat on the other side.
3. The inverted scissors exercise is performed as follows: horizontal position of the body, hands clasped under the head. Raise your legs straight (90 degree angle to the body), neck and head are lifted off the floor and you need to lower your legs alternately and try not to touch the floor with your feet. It will be difficult at first, but gradually everything will work out. To complicate the exercise, the angle of inclination from the floor line should be 45 degrees.
4. Walk in place, raising your knees high. This is a cardio load, the rhythm does not need to be reduced. While walking, you need to touch your elbow with your knee (right – left, and vice versa). When pulling yourself up, you should try to rise on your toes and return to the starting position on your heel.

How to get a flat stomach and a thin waist. Second complex:

1. Swing while lying on your back, legs bent at the knees and raised high (calves should be parallel to the floor). Hands along the body or spread to the sides. The abdominal muscles need to be tensed when tilting your legs to one side, then to the other.
2. Diagonal fold lying on your side, emphasis on the left gluteal muscle. The left hand is on the floor, the legs are straight, the right hand is clasping the head. Focus on your left hand, you need to raise your body and right leg, try to reach your foot with the opposite hand. Then pause for 5 seconds, return to the starting position. The exercise is repeated on the opposite side.
3. Twisting while sitting on the floor, keep your back straight, knees slightly bent, feet on the floor, hands on the floor so that your buttocks are slightly behind. Performing the exercise: hands clasped in front of the chest, lower back relaxed, turns right/left, return to the starting position.
4. Completes the cardio complex: jumping with twisting. Starting position: feet shoulder-width apart, hands clasped in front of you. Jump and simultaneously turn the pelvis to the right, jump to the left. You can work with weights.

Toffee

Sit on the floor, stretch your legs in front of you, knees slightly bent. Hands behind your head, look ahead without lowering your chin or slouching. As you exhale, bend forward while straightening your right arm and trying to touch your left toe with it. At the same time, the body also turns to the left. If reaching for the toe is very difficult, reach for the shin. The main thing is not to slouch or round your back during the entire exercise! Then do the same, but reach with your left hand towards your right toe. Repeat 20 times, 10 times in each direction.

How to build an exercise plan correctly

So, at the beginning of the set of strength exercises for the waist and buttocks for girls, we do a warm-up. Warming up should increase your heart rate to 150 beats per minute. Next we move on to shells. Here we adhere to the following rules:

• to lose weight and tone the body, it is necessary to include all muscle groups in the work during one session;
• 4 laps for each task;
• rest between approaches no more than 1 minute;
• for one circle the number of repetitions is at least 8;
• During the entire workout we perform 20-25 approaches.

To achieve a narrow waist and beautiful rounded buttocks, you need to have the right approach to nutrition before and after exercise:

1. Drinking and eating during the process is prohibited.
2. It is advisable to eat carbohydrates before cardio and strength training. This could be a fruit, vegetable salad or baby puree. The main thing is that the portion is small and the food does not put pressure on the stomach during exercise, but at the same time gives energy and strength.
3. The diet should be adjusted in such a way that it helps burn excess belly fat and maintain muscle tone. Proper nutrition is considered safe and effective in this matter.
4. To achieve relief and maintain tone, about an hour after performing the last exercise, you need to eat a protein product, for example, low-fat kefir, cottage cheese or chicken breast.

These recommendations will help you quickly build an athletic body. Soon you will forget about your belly and fat layer.

We recommend reading

• The best bench exercises for abs
• How to pump up your lateral abdominal muscles at home or in the gym
• How to remove belly and sides: exercises, exercise equipment