How to make your waist thin? Exercises for losing weight in the abdominal area.
A wasp waist is what every woman dreams of. If you manage to achieve it, any other figure defects will seem like just features.
But this is not an easy task. After all, a thin waist is what a woman first loses after childbirth, due to poor nutrition and a sedentary lifestyle.
You need to not only pump up your abs, but also correct your posture, work on fat deposits on your sides and strengthen your internal abdominal muscles.
How to make your waist thin with exercise?
Women invest a lot of effort in the fight against excess weight. But it often turns out that this does not give any result. The most common mistake is to throw all your energy into training your abdominal muscles.
This is, of course, an important part of the strategy for achieving a small waist. But not the only one. What else should you pay attention to if abdominal exercises are not beneficial?
1. Posture. More precisely, the back muscles. Test it in front of a mirror: as soon as you straighten your spine and turn your shoulders, your stomach will retract on its own, as if by magic. One great way to achieve graceful posture is yoga, which, it would seem, has nothing to do with heavy loads on the abs. 2. Internal abdominal muscles. Sometimes your stomach falls out not because you have weak abs, but because the muscles do not hold the internal organs in place. They create the unsightly effect of a “hanging” belly. 3. Cardio training on an empty stomach. It would seem that running, cycling and jumping rope have nothing to do with a thin waist. It turns out that this is not the case. When we wake up in the morning, the body has used up all the calories from food overnight. If you drink a glass of water and do cardio exercises right now, your body will have nowhere to take calories from except from fat reserves. Including on the sides.
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.
How to remove the sides of your waist and make your waist thin at home: exercises
Many girls, trying to lose weight in a week, begin to eat little and do a lot of exercise. This is mistake. The body thinks that an extreme situation has arrived and begins to protect fat reserves especially zealously. Remember: losing weight is not a one-time event. The exercises should be within your capabilities. Here are some simple examples.
1. Side leg raises. Lie on your side. Lean on your lower elbow. Start raising your upper leg 30-40 cm. Do not lower it back all the way, let it “hang” in the air for a few seconds. Additional effect: strengthening the thighs and buttocks.
2. Side plank. The starting position is the same as in the previous exercise. From this pose, you need to lift your hips off the floor, resting on your elbow and feet. The whole body should be one straight line. Keep your neck extended and your chest open. Additional effect: strengthening arm muscles.
3. Triangle pose. This is a static exercise that comes from yoga. Place your feet three shoulder widths apart. Spread your arms. Reach forward for one of them. Touch your hand to the foot of the same name or lean on it. Freeze in this position. Additional effect: stretching for the leg muscles.
Physical exercise
First, let's look at the most effective physical activities that help achieve the desired effect in a short time.
Spin the hoop
A hoop or hula hoop is truly one of the most effective exercises if you need to reduce your waist size. By rotating a heavy hoop, a massage effect is achieved and blood circulation is accelerated. These two components actively affect the fat layer, removing it.
Do bends
Yes Yes. The most common and inherently varied inclinations will help you quickly get rid of extra centimeters in the abdominal area. You can perform several of these exercises daily as a warm-up or morning exercise:
- Bend forward;
- Tilts left and right;
- Tilts from side to side;
- Tilts with elements of twisting.
Particularly inventive ladies even came up with such an exercise: you need to scatter a box of matches, and then bend over and pick up one piece at a time until you collect every single one.
Rotations on a fitball
This device can be a real help in achieving your dream figure. All you need to do in this case is to sit on a fitball and perform active circular rotations for several minutes, which resemble belly dancing. At the same time, the abdominal muscles must be kept in some tension all this time. Such rotations actively engage the waist area and make the stomach flat.
Interval jumps
Jumping rope is also very effective in achieving dream proportions. Perform several approaches every day: jump for 45 minutes at a fairly fast pace, rest for 15 seconds. By performing 3-4 approaches at a time, you will quickly become another step closer to your goal.
Important Tips
How to make your waist narrower? If you have a goal to reduce the volume of your waist, you should avoid excessive stress on your abs, because when you exercise your abdominal muscles, they somehow increase in volume, which means that the extra centimeters do not go away, but are only transformed into relief.
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To reduce your volume, the most effective, in addition to the exercises described above, will be cardio exercises. This could be swimming, interval running, walking up the stairs at a fast pace, working out in the gym on an elliptical, jumping rope, or home cardio training, one of which we suggest watching in the following video:
Video: Exercises with a hoop for weight loss and a thin waist
With a massage hoop, classes become more difficult. But not because the balls located on its inner surface help you lose weight. This option is just more difficult, and the training is more effective. Therefore, to lose weight, you can simply choose a weighted version.
1. Simple torsion. To perform the simplest exercise, stand with your feet together. Tighten your abs, place the hoop on your waist and start rotating.
2. Complicated torsion. It differs from the previous version in that the legs are spread shoulder-width apart. Try to perform movements so that the hoop moves along your waist from top to bottom.
3. Twisting two hoops. This exercise has a much greater effect, but requires a lot of skill. You should move on to it after mastering the previous two.
Physical exercise
First, let's look at the most effective physical activities that help achieve the desired effect in a short time.
Spin the hoop
A hoop or hula hoop is truly one of the most effective exercises if you need to reduce your waist size. By rotating a heavy hoop, a massage effect is achieved and blood circulation is accelerated. These two components actively affect the fat layer, removing it.
Do bends
Yes Yes. The most common and inherently varied inclinations will help you quickly get rid of extra centimeters in the abdominal area. You can perform several of these exercises daily as a warm-up or morning exercise:
- Bend forward;
- Tilts left and right;
- Tilts from side to side;
- Tilts with elements of twisting.
Particularly inventive ladies even came up with such an exercise: you need to scatter a box of matches, and then bend over and pick up one piece at a time until you collect every single one.
Rotations on a fitball
This device can be a real help in achieving your dream figure. All you need to do in this case is to sit on a fitball and perform active circular rotations for several minutes, which resemble belly dancing. At the same time, the abdominal muscles must be kept in some tension all this time. Such rotations actively engage the waist area and make the stomach flat.
Interval jumps
Jumping rope is also very effective in achieving dream proportions. Perform several approaches every day: jump for 45 minutes at a fairly fast pace, rest for 15 seconds. By performing 3-4 approaches at a time, you will quickly become another step closer to your goal.
Important Tips
How to make your waist narrower? If you have a goal to reduce the volume of your waist, you should avoid excessive stress on your abs, because when you exercise your abdominal muscles, they somehow increase in volume, which means that the extra centimeters do not go away, but are only transformed into relief.
To reduce your volume, the most effective, in addition to the exercises described above, will be cardio exercises. This could be swimming, interval running, walking up the stairs at a fast pace, working out in the gym on an elliptical, jumping rope, or home cardio training, one of which we suggest watching in the following video:
Oxysize - exercises for the abdomen and waist
Oxysize is a special technique that combines breathing and exercise. It is somewhat reminiscent of the “breath of fire” widely used in yoga: a short intense exhalation followed by an uncontrolled inhalation. This breathing makes the exercises more difficult, but also more effective. It is believed that as a result of this, the body is saturated with oxygen, which helps burn fat.
1. Lateral bends. Stand up straight. Stretch your arms up. Wrap one hand around the wrist of your other hand. Pull it to the side, leaning in the same direction. Do special breathing while doing this.
2. Arc on a chair. Sit on a chair. Place your hands and sit yourself up. Spread your legs wide forward and place them on your toes. After this, lift your pelvis off the chair, bending your body into an arc. Perform breathing. 3. Twisting on a chair. Sit on a chair with your feet together. Place your left hand behind you. Raise your right hand and pull it to the left. Assist the twist by pushing with your left hand. Perform a breathing cycle. Repeat symmetrically.
Sports disc for the waist: exercises
The sports disc has been a popular weight loss tool since the days of our mothers. Exercises on it are by no means limited to basic twisting to the point of dizziness. Some people spin it not only with their feet, but also with their hands. Others practice on two discs at once. Here are some example exercises.
1. Opposite twist. Stand on the disk. Place a chair on both sides of you, with their backs turned. Place your hands on them. Place your legs and hips on the disk in one direction, and your torso and arms in the other. Then in a mirror version. 2. Sit on the disc, bending your knees and placing them on the floor. While moving your legs, turn 360 degrees. Then in the opposite direction.
3. Place the disc between your palms. Squeezing it tightly, move it clockwise with one hand and counterclockwise with the other. Then vice versa
Exercises for the waist in the gym: fitball
The key to a beautiful waist is regular repetition of exercises. Therefore, many find it easier to make them at home. After all, few people have the endurance to go to the gym every day. However, there are also such enthusiasts.
Remember that the main thing is not a large number of repetitions of the exercise, but technical execution. A trainer can help you with this. With it you will create a training program using a fitball.
1. Tilts with the ball. Get on your knees. Take the ball in your hands and extend them above your head. Tilt your body and arms to the right, trying to keep your hips and legs still. Then repeat on the other side. 2. Lifting the buttocks. Lie on your back. Bend your knees at an angle of 90 degrees. Place your shins on the ball. Lift your buttocks off the floor, trying to bend your body into an even arc. Then return to the starting position. 3. “Bridge” on a fitball. Lie on the ball with your back. Place your legs so that it is comfortable to maintain your balance. Place your hands behind your head and lean on the floor. Try to stand up on the fitball by performing a “bridge.” Then return to the starting position.
Bodyflex for the waist
Bodyflex is a unique training program that combines physical activity and breathing exercises. These are also great exercises for reducing your waist and belly, especially when it comes to your sides. An additional benefit is the development of flexibility, so you can use bodyflex as a stretch at the end of the session.
The most bodyflex exercise
- Take a basic position for breathing exercises.
- Bend your knees, bring them under you.
- Relax and straighten your arms.
- Inhale deeply and extend your right arm to the left as you bend your torso.
- When you reach the extreme point, exhale and hold your breath for a few seconds.
- Then slowly return to the starting position, repeating the same on the other side.
Also, to reduce the waist and abdomen, the vacuum exercise is very useful, the essence of which is that you need to draw in your stomach as much as possible and hold your breath as much as you can.
How to make a wasp waist: tips and reviews
“I miss a whole week out of training due to menstruation. I decided to take a risk and try to study during this period. I’m not going to give advice, I’m just going to tell you about my experience. The discharge becomes more abundant, but menstruation passes faster. It doesn’t cause me any discomfort, so I continue.”
“Fitball is good for mothers who want to lose weight after childbirth. Convenient: during the day you do the exercises yourself, and in the evening you rock your baby on it. Mine just falls asleep like that.”
“If you use a sports disc, be prepared that the effect is only for the waist. I have a wide bone. The waist has lost weight, but the hips are not getting any smaller. I can’t find clothes, I’m sewing them up now.”
