Aspen is called the waist, which contrasts very strongly with the hips and chest. It is about such a waist, perhaps, that any modern representative of the fair sex dreams of, however, as any beauty dreamed of in the old days. After all, it is a thin waist that is considered an indicator of excellent physical shape, and its owner is the standard of beauty.
According to numerous studies, the first impression of a woman's appearance is influenced not by beautiful eyes (as many thought!) but by the waist, or rather the ratio between the waist and hips. The ideal figure at all times is the one in which the waist is about 70% of the hips.
In the old days, in order to achieve the desired ratio of waist and hips, women actively used corsets and braces. With the help of these rather rigid and uncomfortable toilet items, the ladies visually reduced the waist to almost such a desired size, shifting the emphasis in appearance to lush breasts or luxurious hips. Of course, the fashion for corsets has long passed, but the desire to have thin waist still excites the souls of the fair sex.
Today, the owners of the thinnest waists in the world are Ethel Granger and Emily-Marie Bouchand with a waist of only 33 cm and Katie Jung with a waist of 38.1 cm.
The perfect waist for you
In order to understand how much waist it will be beneficial to emphasize exactly your figure, you need to make simple calculations. Subtract 100 cm from your height to get your ideal waist size.
At the same time, girls with narrow bones (wrist girth 12–13 cm) need to subtract another 5 cm, and those with wide bones (wrist girth 16–17 cm), on the contrary, add 3–5 cm.
So, now it has become clear how many centimeters separate from the ideal, it remains only to choose the appropriate method and start improving.
Says nutritionist and fitness trainer Zakharova Elena Grigorievna: “Basically, the waist blurs for three reasons: the tone in the abdomen is reduced, there is excess fat and the abdominal muscles are not trained. In order to achieve the fastest result in shaping the waist, it is advisable to pay attention to all three points. But at the same time, it must be borne in mind that it is almost impossible to achieve an aspen waist in a short period of time. With systematic training and following all the recommendations of specialists, the results will appear in at least 6–8 weeks.”
First of all, in order to reduce the waist, you need to get rid of body fat. It is the presence of the abdominal muscles and the reduction of body fat on the sides, as well as the training of the back muscles, that significantly affect the waist circumference. Perhaps few people know that waist size directly depends on the amount of female hormones - estrogens - in the body. The more of them, the thinner the waist.
According to the fitness trainer, when choosing physical activity, it is better to opt for cardio equipment, shaping, aerobics and callanetics. If the deviations in the volume of the waist are small, then you can simply pay attention to the abdominal muscles and keep them in good shape. The result will not be long in coming if the training program is developed together with the trainer, taking into account individual characteristics.
Elena Grigorievna recommends: “With a swollen waist and even an existing small tummy, in addition to exercising on simulators, exercises with a hoop help very well. With their help, you can remove unnecessary deposits, bring the abdominal muscles into shape, and at the same time improve blood circulation. At the same time, it is enough to twist the hoop only two or three times a week for at least 10 minutes. Classes with a hoop are allowed and recommended a month after childbirth, as they perfectly restore the figure and remove the postpartum belly.
After getting rid of excess fat, you need to pay attention to the press, since it is the trained abdominal muscles that will allow you to maintain a thin waist for a long time. Exercises to maintain tone can be done even in the office, for example, during a lunch break.
Sit on a chair, straighten your back and put your feet forward, resting completely on your feet. Scatter the pencils to your right and left. Now, without turning your torso, neck and head, bend to the sides and collect them. At the same time, pull in the stomach and hold it in this state throughout the exercise (this is the so-called vacuum press). The more pencils you can lift, the tighter your stomach and sides will become.
Take a starting position and imagine that someone is standing behind your back. Without lifting your legs from the floor and buttocks from the chair, turn your torso to the right and left with maximum amplitude (arms bent at the elbows). You need to do at least 20 turns in each direction.
Another exercise with a chair will not only help improve muscle tone, but also increase stretching. Stand close to a chair with your right foot on it; without bending your knee, reach for your toe, imagining that you are putting on a stocking, pulling it with your hands to your hips, while the leg should remain straight. You need to perform the exercise very slowly so as not to stretch the muscles, it is better to start with 10 times for each leg. This exercise is best performed at the end of the training complex, when the muscles are warmed up.
Perhaps the oriental dancers have the thinnest waists. The loads that their abdominal muscles experience simply do not allow fat to accumulate. That is why it is very useful to “wag your hips” in front of the mirror, giving this at least 5-10 minutes a day.
All the described exercises can be done at any time of the day, at any convenient time, but at least twice a day, at least half an hour before a meal or two hours after a meal. In order for the results not to be long in coming, systematic and consistent training is required - you can start three times a week, for 10-15 minutes, gradually increasing the load and bringing the duration of the workout to 30 minutes a day.
Experts do not recommend doing side bends with weights, which are quite popular among the fair sex, as they increase muscle tissue on the sides, and therefore the waist. After such classes, reducing the waist is quite difficult.
Nutrition and care - the key to a thin waist
Of course, not only the waist, but also the figure as a whole is directly affected by nutrition. Refusal of flour, sweet, fatty, transition to small portions and frequent meals, lack of bad habits- a guarantee of not only a beautiful figure, but also good health.
In order for the desired waist to be achieved as soon as possible, you need to monitor your diet. It is best to consult with a nutritionist who can correlate exercise with calories consumed and prescribe the best diet for you. Indeed, in order to achieve the desired parameters, it is not necessary to exhaust yourself with starvation, it is only important to keep track of calories consumed.
As an experienced nutritionist, Elena Grigorievna advises: “First, you will have to reduce the amount of food in the diet and increase physical activity so that calorie consumption exceeds their intake. This will force the body to “feed” on fat reserves, which means it will get rid of extra folds on the sides. You need to lose weight gradually, because when fasting, the body begins to save calories. In order to create the conditions under which the body begins to lose weight, it is enough to lose about 300 calories per day. As a result, in 7 days you can throw off half a kilogram. In reality, this means, for example, giving up one chocolate bar, one cup of sweet coffee and a bun a day. An alternative to a hearty dinner in the form of a glass of kefir or tomato juice will help get rid of a couple more centimeters at the waist. The ideal option is to lose one kilogram in a week.
In order to avoid hunger during the diet, you need to eat in small portions 5 times a day, minimizing the consumption of salt, preservatives, fats, flavorings, sugar, spicy foods. A couple of times a month you can arrange fasting days and eat, for example, only apples. You can also use cleansing procedures. It is imperative to observe the drinking regime - drink at least 1.5-2 liters of water per day (7-8 glasses), do not have dinner after 18.00-19.00 (three hours before bedtime).
A full course of abdominal massage using special tightening creams and wraps in combination with exercise and proper nutrition will accelerate the result. You can do massage yourself, at any time, the main thing is that it be daily. You need to massage the stomach clockwise - this will help activate metabolic processes and get rid of toxins. It is useful to massage the sides, from top to bottom, as if driving away extra centimeters. To do this, you need to fold your palms into fists and start moving from the lower rib to the hips. The main condition is to keep the abdominal muscles in tension.
Various wraps using honey, dark chocolate or clay will not only smooth the skin, making it smooth and elastic, but also rid the body of accumulated excess fluid.
An even posture and a flat, inverted stomach are another way to highlight the waist and attract the attention of the opposite sex.
And finally, advice from an experienced nutritionist and one of the best fitness trainers: “Go in for sports, eat right, always be in a great mood, and soon you will notice how those extra pounds literally begin to “melt”, attracting more and more admiring people to you. views!”
A thin waist is the dream of every woman. But nature has not endowed everyone with such a feature of the figure, so many have to correct their own data, trying to achieve the desired hourglass shape.
How to make your waist thin at home
The first thing to do is to set realistic goals. The generally accepted format 90-60-90 is rather outdated today and going beyond it does not mean losing its attractiveness. It has long been no secret that even a few extra pounds do not spoil the overall picture if the waist is sufficiently pronounced. Therefore, the main thing is to look harmonious, and not to drive yourself into a framework. You can roughly calculate the weight you need to strive for, for example, subtract exactly a meter from your height. The resulting value will be your ideal weight.
In order to get a wasp waist, it is not at all necessary to visit fitness clubs, do workouts at home. There are some simple secrets:
- First of all, get rid of excess fat on the sides. This requires a diet.
- Select correct exercises, for a thin waist, loads on the oblique abdominal muscles, and not straight ones, are suitable for you.
- Do not exhaust yourself with loads and a complete rejection of food. Enter new mode nutrition and lifestyle gradually, painlessly for your body.
Diet for the waist
There is an opinion that a waist of more than 90 centimeters indicates possible problems with health. This is a good reason to take care of your appearance, and pay special attention. It will not be superfluous to first consult with a specialist.
Anyway, a good helper for healthy and diet food will be the so-called traffic light system. It divides products into not recommended at all (red group), acceptable with a restriction, only until 18:00 (yellow group), and recommended for consumption (green group).
- "Red" foods - carbonated drinks, including alcohol, yeast baked goods, creamy sweets, fatty meats and lard, and, of course, fast food, as well as very unhealthy mayonnaise.
- In the yellow group, puff pastry pastries, and cottage cheese, cheese and even pasta durum varieties with sausage or sausages.
- Green group - cereals, except for semolina and always on the water, nuts, fruits, dried fruits, vegetables, low-fat yogurt, boiled egg, low-fat kefir, boiled fish and seafood.
Here sample menu for 6 days, so:
First day
- For breakfast, treat yourself to black tea with milk and layered pastries like a croissant. We do not add sugar.
- Let lunch consist of a portion of boiled rice, an apple and green tea.
- Dine on boiled fish and green salad leaves.
Second day
- For breakfast, drink orange juice with bread.
- For lunch, vegetable soup and some boiled chicken meat.
- Eat fresh vegetables for dinner, drink water without gas.
Third day
- Breakfast with yogurt or warm milk.
- For dinner, cook boiled potatoes and some boiled beef.
- Dinner will consist of fruits and black tea.
Fourth day
- In the morning, boil oatmeal with boiling water and eat some hard cheese.
- For lunch, eat vegetables and a glass of tomato juice.
- For dinner, grated raw carrots are suitable, drink water.
Fifth day
- For breakfast this time scrambled eggs and black tea.
- For lunch, a portion of boiled broccoli and still water.
- For dinner, boiled chicken meat and fruit juice are suitable.
Sixth day
- Breakfast with fruits and green tea.
- Eat a vegetable salad for lunch.
- For dinner, you can eat apples and water.
After 6 days of such a diet, you can eat as usual, of course, adhering to reasonable limits. It is enough to repeat such fasting days every month and getting rid of excess fat is guaranteed.
How to make a waist in a week
As mentioned earlier, you should start gradually. The body must be prepared both for the diet and for the upcoming loads. Naturally, with the right approach and a conscientious attitude towards the goals set, the result will be obvious and will certainly satisfy you.
But don't expect quick changes. It is impossible to fix in one week what was acquired for a much longer time. But a week is enough for a productive start and full preparation for the process.
Exercises for a thin waist
Check out a set of exercises that have a fat burning and tightening effect.
- Perform the exercise lying on a flat and hard surface, hands behind your head, bend your knees. Take a deep breath and, exhaling, take a sitting position, as you exhale lie down again.
- Lie down, bend your knees, arms along the body. Do twists.
- Sit with an emphasis not the entire foot. Hands on chest. Inhale as you twist to the right, exhale as you twist back. Then to the left.
- Position as in the first exercise. As you inhale, rise and touch your left elbow to your right knee, as you exhale, lie down. Then twist to the right in the same way.
- Do tilts. In a standing position, feet shoulder-width apart, hands on the waist. Lean to the left, at the same time stretch your right hand up, then to the other side.
- Standing, legs together, arms bent and pressed to the torso. Perform twisting jumps, that is, top to the right, socks to the left. And to the other side.
Hoop for weight loss
The hoop is a fairly versatile and simple trainer that is available at home and does not take up much storage space. By exercising with it, you not only reduce the waist in volume, but also strengthen the muscles by improving blood circulation, as the projectile perfectly massages the body. It also improves posture and the vestibular apparatus.
You can choose a trainer based on your own preferences. Classes with a weighted hoop require preparation, but they effectively burn fat. Massage hoops are provided with protrusions or ribs, but may leave bruises. There are also flexible hoops, their use is quite universal and has a complex effect in the training process.
Pay attention to the position of the body during exercise. The back should be straight, shoulders back. There are several options for rotating the hoop.
- Feet shoulder-width apart, rotate alternately to the right and left, approximately 5 minutes each. The total time to complete the exercises is 20 minutes, it is enough to do 3 times a week. The main thing is not to overdo it.
- The closer the legs are to each other during training, the greater the load on the muscles of the thighs, further - the gluteal muscles. The best result for weight loss is easier to achieve with widely spaced feet.
- The load will increase and the exercise will be more productive if you twist the hoop in a semi-squat position.
- Twist the hoop at the waist, then lower it to the hips and back.
- When performing the exercise, alternately raise the left and right legs, lingering in this position for the maximum possible time.
Waist hoop: reviews
A lot of positive feedback and the almost complete absence of those disappointed in this method of improving their own body speaks for itself. Exercise and a reasonable restriction in food intake are not dangerous at any age and are suitable for people with various previous training. The result is noted not fast, but quite durable.
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. Left hand it is required to bend at the elbow, and raise the brush to the shoulder. right hand lead behind the head and connect with the left in the 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.
It is pleasant to look at graceful and slender girls. Beautiful curves, graceful gait, a flat tummy are not always a gift of nature. In 99% of cases, this is the result of long, daily, hard work on your body, nutrition, lifestyle. But the result is really worth it! How to make a thin waist at home: a selection of the most effective ways and what you don't have to waste your time on.
Main body types:
- Apple. The most difficult type of figure to shape the waist, has no pronounced curves, the chest and stomach are full, the legs are thin.
- Pear. Girls with such a figure look very feminine, the waist is thin, but the hips and legs are wide and full.
- Inverted triangle. This type also does not have a pronounced waist, the body in the area of \u200b\u200bthe belt may be wider than the hip line.
- Rectangle. Hips, waist and chest have almost the same volume or look like that, it is quite difficult to form a figure with this type.
- Hourglass. Ideal type, hips and chest are about the same, waist is thin. It includes the world-famous parameter standard 90-60-90.
Of course, girls "apples" or "rectangles" should not give up and lean on buns. In any case, efforts and work on the body will give positive results. You can pump up the hips and buttocks, choose the right clothes to visually narrow the waist. There are many different ways to get a thin waist, including surgery. But drastic measures are not always needed.
Interesting: According to the norms, the waist of a healthy adult male should not exceed 98 cm. For women, the maximum figure is 78 cm. Large numbers are considered a deviation, indicating obesity and health problems.
Right sport
Swinging the press, tilting, lifting the torso are the most popular exercises for the waist and a flat tummy. But often they only increase the sides, as they are done incorrectly. To really clean up the excess in the right place, it is wiser to work with a trainer or at least get a few lessons. Small mistakes lead to the pumping of the lateral abdominal muscles. Weighted squats, side bends (including sitting), twisting require the development of the correct technique.
What exercises can be done without fear:
- Cross bar. A person is pulled into a string, held in this position with the help of two reference points: socks, bent arms.
- Side plank. A person is stretched in a position lying on his side, held with the help of two reference points: an arm bent at the elbow and the side of the foot.
- Jumping rope. Strengthen the back, abdominal muscles, speed up metabolism, have a positive effect on the entire figure.
- Deep squats. Exercise can be done only without weights.
Burpee exercises give a very good result. This is a small complex for high-quality study of the muscles of the whole body, including the abdomen. It consists of exercises that move from one to another. The lesson begins with a deep squat, which flows into the bar, then squats again and a sharp jump.
"Vacuum" for harmony
A good help in the formation of bends and getting rid of the tummy will be the exercise "Vacuum", sometimes it is called "Pump", the breathing exercises "Bodyflex", "Oxysize" work on the same principle.
The exercise is done immediately after waking up or just on an empty stomach, you can not combine it with the main workout and take a few minutes separately. Vacuum is allowed to be done standing, on all fours or lying down. Brief execution technique: exhale all the air to the very end, pull the stomach under the ribs, hold the breath for 8-10 counts, inhale. Repeat several times.
Video: Slim waist in 7 minutes a day
Proper nutrition and weight control
The waist will never be thin if you use flour products, sweets, fatty foods, fast food. All these products contain fast carbohydrates and are instantly deposited on the sides and stomach. It is very difficult to remove fat from this area, it leaves in the very last place. Therefore, the primary task is to bring the weight back to normal, only after that start working on the problem area. An obese and even slightly plump person will not be able to find a beautiful waist.
For weight loss, you can pick up some effective diet, a huge number of them have been developed. Helps to lose weight by counting calories, protein-carbohydrate alternation, fasting days. If there are few extra pounds or you just want to reduce your stomach with normal body weight, then it is wiser to switch to proper, fractional nutrition.
Basic principles of proper nutrition:
- Carbohydrate food is consumed in the morning until 12 noon. After dinner, only proteins, low-fat dairy products, vegetables.
- Fruit after 16 hours is not recommended. You can make an afternoon snack out of them.
- Dinner is as light as possible: chicken, fish, fresh vegetables, low-fat cottage cheese.
- After 6 pm, you can and should eat so that your metabolism does not slow down. It is advisable to have a meal 2-3 hours before bedtime. An ideal late dinner would be boiled chicken, protein omelet, kefir or cottage cheese.
- Alcohol is very high-calorie and harmful, in addition, its use often leads to loss of willpower and overeating. You can sometimes afford 1-2 glasses of dry wine, but not more than once a week.
- The maximum serving size is 300 g. It is better to fit in 200-250 g, have a snack every 2.5-3 hours.
Important! Water is needed for the normal functioning of the body and weight loss, but you do not need to drink it in liters at once. Drinking should also be fractional, small sips of a glass every 1-2 hours. Do not forcefully catch up with the daily norm in the evening.
Correct posture
Over the years, women gain weight, they have a tummy, the waist is spreading to the sides and very often this is associated with a biological slowdown in metabolism. As the world-famous doctor Elena Malysheva says, from 30 to 40 years, metabolic processes slow down by 30%, from 40 to 50 years another 30%. But for some reason, many are silent about posture. She also suffers over the years, but begins to change much earlier, sometimes from her very youth. It is worth going to the mirror and straightening up, stretching your neck, bringing your shoulder blades together and changes in the waist will immediately be noticeable. The tummy will become flat, and the figure is attractive.
How to restore or change posture:
- Strengthening the muscles of the back. They are responsible for posture, help support the tummy. Exercises on the back, for example, "cat", will help. Favorably acts yoga, stretching.
- Special corsets. Clever devices in which it is simply impossible to slouch. Exist different types corsets for posture straightening, curvature prevention.
- Constant control. Particular attention should be paid to posture when working at a computer, writing or reading, eating. It is at these moments that the muscles relax, the stomach “falls out”.
Video: Posture like a queen
Bowel cleansing
Intestines modern people lazy, not completely cleared, over the years, fecal deposits, microbes, and mucus accumulate in the folds. Their weight can reach several kilograms. Naturally, this is an extra volume in the abdominal cavity. The problem is often associated with malnutrition, namely, insufficient intake of coarse fibers - fiber. Fresh vegetables, cereals, pastries from grain flour are increasingly being replaced by buns, sweets, and sausages.
How to help the intestines cleanse:
- Daily use fresh vegetables, cereals from unrefined cereals, bread from grain and wholemeal flour.
- Take a course of cleansing with pharmaceutical preparations. For example, "Laktofiltrum", "Fortrans", "Lavakol".
- Can be cleaned with available folk remedies. For example, beets and kefir, salt water with lemon.
- Include bran in your diet. A small portion of 30 g will cover daily requirement body in fiber.
The effect of bowel cleansing will be very noticeable, you can pre-take measurements and compare them after a few days. Losses are up to 3-5 cm. The figure will instantly change, along with harmony, lightness and good mood will appear.
Colon cleansing has other positive points: the work of the stool is getting better, the complexion and skin condition improve, the number of rashes is reduced, toxins and toxins that poison the blood come out of the body. The procedure is useful in all respects, but requires a competent approach.
Clothing: how to hide a flaw
A person spends most of his life in clothes. She is able not only to cover the body, but also to hide flaws, emphasize dignity, visually narrow the waist. The simplest and most win-win option is slimming underwear. You do not need to save on it, you should not buy over the Internet. It's important to get the right size. The tummy and waist should be pulled in, but without folds and protruding seams.
You should not buy slimming underwear in bright colors or decorated with lace, lacing, with the exception of corsets. Corrective clothing should be invisible. If it is not possible to buy several different colors, it is better to immediately take beige. It is suitable for colored, white and dark things.
Tips for choosing clothes:
- Dark top, light bottom. If you wear a wide black belt or a dark T-shirt, then the waist will look advantageous compared to a light bottom.
- A-line skirts. The flared bottom visually makes the upper part of the figure more feminine, sophisticated, favorably emphasizes the waist.
- Skirts and trousers in fabric with horizontal stripes. This option will visually expand the hips, create a contrast, perfect for girls with a rectangle or apple figure.
- Cropped jackets. Such clothes draw the waist line and emphasize it.
- Jeans and flared trousers with a high waist. They stretch the figure, add grace, sophistication, emphasize the waistline.
- Basque. She can be present on skirts, dresses, blouses. This option is only suitable for slim girls. On obese people, the Basque sometimes looks ridiculous and ridiculous.
- Dresses with dark accents. Models of dresses with side dark wedges also form the bend of the hips. The figure in such clothes looks slim, sexy.
When looking for clothes, do not forget about the color type and your age. What is right and looks good on another person is not always suitable.
Useless and inefficient ways
Not every work will be rewarded with a slender waist. In addition to effective methods, there are a lot of useless, but for some reason advertised and well-known methods. At best, they will only take time; at worst, they can harm the body.
What doesn't help:
- Wraps. Yes, you can lose a few centimeters at the waist, the extra water will go away, but in a few days everything will return. You can use wraps as an express method before an important day or event.
- Hoop, hula hoop. A controversial way to get a beautiful waist. Someone assures of its effectiveness, others complain about the abundance of bruises. But not even the most expensive hoop can provoke lipolysis (fat breakdown) in the right place.
- Belts for weight loss or thermal underwear. This is not only useless, but also harmful. Many girls put on all this before playing sports, the same effect works as from body wraps. But only water leaves, while breathing becomes difficult under pressure, the work of internal organs becomes more complicated.
- Stretch corsets. They give an instant visual result, but there can be no question of any long-term effect.
Even worse, when girls apply anti-cellulite creams, wrap themselves in a film or put on weight loss belts, then they begin to twist the hoop in this form. The effect of the procedure is possible, but short-lived. It is impossible to lose weight in a local place, and the departed water will return very soon. The maximum that can be achieved in such ways is to improve the condition of the skin due to the good penetration of the cream. But why not just rub it in and give it a gentle massage? Any pressure on the abdomen leads to pain, injury to internal organs. The path to a beautiful figure must be laid out correctly!
Video: The most dangerous exercises for the press
Who doesn't want to have a perfect waist, flexible and slim? It is unlikely that anyone has met people who would admire the "beauty" of fat folds, because it looks at least unattractive. That is why the owners of a figure that is very unpleasant for them tend to get rid of them as quickly as possible. excess weight most different ways. However, not all methods of struggle are equally effective, and some not only do not bring results, but also aggravate the situation. So what's the right way to "fight" belly fat? How to make the waist thin? We will help you find answers to these exciting questions.
Causes of excess fat accumulation in the waist area
Not always the "absence" of the waist is caused by excess fat. Great importance have structural features of the skeleton, muscle structure. Therefore, in different people, the waist is expressed to a greater or lesser extent. A characteristic sign of the "obesity" of this zone is precisely the folds, especially noticeable when wearing clothes with a tight belt (for example, jeans). What contributes to the formation of such an unattractive "roller"?
- Decrease in the rate of metabolic (exchange) processes in the body. This factor can be both hereditary and acquired (for example, due to illness).
- Failure of the endocrine system. This sometimes happens in the female body after childbirth, and also as a result of severe stress. Often hormonal disorders are caused by taking certain medications.
- An unbalanced diet that does not correspond to the "energy costs" of the body.
- A sedentary lifestyle, most often associated with the peculiarities of professional activity.
- Weakness of the abdominal muscles (with good general physical shape).
Before you seriously engage in improving your figure, you should visit an endocrinologist. If as a result of the examination no pathologies are revealed, then you are quite capable of making the waist thin.
Physical activity is the main enemy of body fat
It's no secret that sport helps not only to maintain health and youth, but also perfectly shapes the figure. Therefore, you should definitely take him to your allies. The most effective in terms of correcting individual problem areas of the body will be classes according to specially designed programs (shaping, yoga, water aerobics, etc.) under the guidance of a competent trainer. AT free time you can practice at home too. What exercises for a thin waist and beautiful belly should be included in your arsenal?
Exercise 1
Sit on a chair, rest your hands on the seat to maintain balance. Make your back straight, lift 
chin and legs. Move your legs to the right and left. You should start with ten repetitions, gradually increasing their number.
Exercise 2
Sit on a chair or armchair with your feet together and your feet firmly on the floor. As you inhale, stretch your arms straight out in front of you and tighten your abdominal muscles. Start slowly leaning forward, finally touching the floor. Inhale again and slowly return to the starting position. One cycle completed. For the first time, five cycles are enough, the number of which can be increased over time.
Exercise 3
Hoop rotation - no better exercise for the abdomen and waist. You need to start with a light projectile, as you train, increase its weight or duration of classes.
Exercise 4
It can be performed anywhere: at home, at a party, at work or on vacation. It is very simple: tighten your abdominal muscles for a few seconds, as long as you can stand it, then relax. Perform this exercise as often as possible, and the result will not be long in coming.
Correction of the mode and diet
Without changing certain eating habits, it will be quite difficult to make a waist thin, even if you significantly increase the amount of physical activity. Therefore, you should heed the following recommendations.
- Meals should be regular and frequent, at least five times a day (every 3-4 hours).
- Do not rely on mono-diets (kefir, apple, buckwheat and the like). The weight lost as a result of their use will be restored very quickly, as soon as you return to your normal diet. You need to remember that you will have to eat “in a new way” for a long time, perhaps for a lifetime.
- Don't eat when you don't feel like eating at all. Wait until the feeling of hunger “wakes up”.
Limit to a minimum the consumption of animal fats and simple carbohydrates (sugar, sweet pastries, ice cream, carbonated drinks). - Give preference to lean meats, eat fish more often. The main side dish should be vegetables: raw, steamed, stewed. For dressing salads, it is better to choose unrefined vegetable oils or low-fat sour cream.
- A good addition to the main diet is low-fat sour-milk products. You can also use them before bedtime, because an acute feeling of hunger (if, for example, you ate dinner too early) will not only prevent you from falling asleep, but can also cause serious stomach problems.
- Consume herbal teas that stimulate metabolism. For these purposes, blackcurrant leaves, thyme, oregano, mint, lemon balm are suitable.
Cosmetic procedures at home
They will serve as a good addition to the diet and physical activity helping to make the waist slim.
Wraps
They improve blood circulation and lymph circulation in tissues, promote the removal of toxins and the breakdown of fat cells.
1. Honey. It is better to use fresh liquid honey. Apply it in a thin layer on the waist and, if necessary, the abdomen, wrap these areas with polyethylene, cover yourself with a warm blanket or blanket and lie down like this for half an hour. Then take a shower and apply moisturizer.
2. Chocolate. Melt a bar of dark chocolate (or two if you are afraid that one will not be enough for your waist). Apply to the problem area, further actions are the same as with honey wrap.
3. Wraps with clay. You can use all types of clay that are sold in a pharmacy: white, blue, green. Dilute the amount you need (usually 2-3 tablespoons) with water to a creamy consistency. You can add 3-4 drops of essential oil (if there is no allergy). Suitable oils of lemon, grapefruit, orange, cedar, cypress, thyme. The exposure time is 30-40 minutes.
You can get acquainted with other recipes used to reduce waist circumference based on algae, cocoa, vinegar, tea or fruits in the article "".
Self massage
It should be carried out with light, but at the same time quite intense pinching and stroking movements until a slight reddening of the skin appears. As a massage oil, you can use ready-made cosmetic creams that improve blood circulation and break down fat cells (with caffeine, extracts of horse chestnut, seaweed, red pepper).
A good replacement or addition to manual massage would be a contrast shower. It will not only help to make the waist thinner, but also significantly improve the condition of the skin, giving it firmness and elasticity.
How can modern medicine help?
If for some reason you need to bring yourself back to normal very quickly, you should seek help from a medical cosmetologist. To date effective methods there are a lot of corrections for overly curvaceous forms. Some of them are able to make a thin waist in a week. it different kinds hardware massage (compression, vacuum), mesotherapy, exposure to fat deposits with ultrasound, laser, radio waves. The technique of local tissue cooling (performed using a special apparatus) has proven itself perfectly, when fat cells are destroyed under the influence of low temperatures and then removed from the body naturally.
Liposuction is a radical method of eliminating the “roller” around the waist. Modern medicine offers new, more gentle ways to remove excess fat when the operation is performed under local anesthesia with minimal damage to the skin and blood vessels. Only a plastic surgeon can decide which option is suitable in a particular case after a full examination and a series of examinations.
If you are not ready to solve the problem radically or there is simply no need for this, be patient and make a long-term plan for changing your lifestyle, the persistent and methodical implementation of which will certainly give a positive result.