Video: Thin waist and flat stomach at home in 5 minutes
Physical exercise
The second rule is to perform physical exercises that speed up fat burning. It is necessary to make it a rule to spend at least 30 minutes a day to complete them.
In the gym, a professional trainer can develop an individual program depending on your level of fitness.
If it is not possible to go to the gym, a home option is suitable - jumping rope, jogging, cycling. Separately, it is worth noting the benefits and effectiveness of swimming in the pool. The back muscles are of great importance in slimming your waist.
Exercise vacuum
A great way to get the desired curves is to use the “vacuum” exercise – pulling in the abdomen and holding it in this position for several minutes. It must be performed in the morning, before breakfast, at intervals for about 5 minutes.
This activity is recommended by all famous bodybuilders and is ideal for men and women. “Vacuum” makes the stomach flat, reducing its overall volume, and the waist is thin and graceful.
A set of exercises for home
It is advisable to perform special exercises focused on burning calories and forming an elastic muscle frame.
Approximate complex for home training:
- Bringing knees to chest while standing - 15 repetitions for each leg: starting position standing, feet shoulder-width apart, body position straight, hands behind head. During exhalation, the knee of the left hand is brought to the elbow joint of the right hand. On inhalation, return to the original position. Repeat the same action on the other side.
- Throwing legs up - 12-15 repetitions: starting position lying down, back tightly pressed to the floor, legs raised up, arms along the body. As you exhale, push your legs up, contracting your abdominal muscles. Inhale - return to the starting position. Pushing movements are performed with the legs as straight as possible in a vertical position.
- Touching opposite legs with hands - 12-15 times: starting position lying down, back tightly pressed to the floor, legs together, arms to the sides. As you exhale, you should strive to reach with your right hand to the toe of your outstretched left leg. While inhaling, return to the starting position. Repeat in the opposite direction.
- Bicycle - 15 repetitions in each direction: starting position lying down, lower back pressed to the floor, legs forming an angle with the floor, hands behind the head, head raised above the floor with the chin up. While exhaling, bend your right leg and pull your left elbow towards your right knee. While inhaling, return to the starting position. Repeat in the other direction.
- Plank with emphasis on elbows - 15-60 seconds. Support with elbows and toes on the floor. The body is elongated in an even line, the stomach and buttocks are tightened. Maintain this pose for the specified time. Bow your head below your shoulders and you cannot lift your pelvis - the exercise loses its effectiveness.
With physical activity, weight decreases significantly and noticeable grace appears.
You can learn and apply complex training with weights - dumbbells. The main thing is not to overdo it with turns, bends, and twists - they tone the waist muscles, thereby increasing their volume. Constant energy-strength training improves the body, making it athletic and fit, but the waist suffers.
Exercises for slimming the waist, abdomen and sides
Wraps for waist tightening, belly slimming
To increase the effectiveness of diet and exercise, it is recommended to regularly do body wraps, which will quickly tighten your stomach and make your waist thin. Procedures should be carried out at least three times a week. You should not overuse it - too frequent wraps will lead to increased sensitivity of the skin.
Wraps, along with the breakdown of fatty tissue at the waist and abdomen, have a considerable number of advantages:
- enrich the skin with useful substances - vitamins, microelements (much depends on the products used for the procedure);
- stabilize blood microcirculation;
- remove puffiness, remove excess fluid from skin tissue;
- prevent the formation of cellulite, improve the condition of the skin;
- smooth out unevenness.
Before making a very thin waist by performing body wraps, it is recommended to understand the contraindications - warming procedures have many limitations. It is forbidden for pregnant women to use this method to lose weight in problem areas (the risk of causing serious harm to the baby and even causing bleeding) and nursing mothers increases. If you have diseases of the heart, blood vessels, or gynecological ailments, you will also have to refuse wraps.
It is prohibited to carry out weight loss procedures for varicose veins and high blood pressure. Violations of the integrity of the skin, non-healing wounds, eczema, dermatitis in the abdomen or waist are another reason to refuse wraps.
If there are no contraindications, start wraps, having first studied the basic rules that will allow you to start the process of losing weight and, after a short time, enjoy the look of a thin waist and a seductive, toned stomach. Step-by-step procedures, important requirements:
- It is recommended to start weight loss wraps after exercise (jogging, home exercises). Even if you didn’t have time to train, you should do several bends or a dozen squats before the procedure - this will speed up blood circulation.
- Steam the skin - take a contrast shower or lie in a hot bath for a quarter of an hour (to improve the result, add herbal decoctions with chamomile, string, thyme, which promote weight loss).
- Massage problem areas (it is recommended to use a slimming scrub or anti-cellulite cream).
- Rinse with water, rub the skin dry with a soft towel (do not use hard cloth - it can easily cause irritation or even disrupt the integrity of the dermis).
- Apply the prepared fat-burning mixture - a store-bought weight loss drug or a home-prepared product.
- Wrap yourself in film (use only food-grade polyethylene, which allows the skin to breathe), do not wrap it too tightly - it should be comfortable and convenient.
- Wear warm pajamas or a robe over the film, and crawl under the blanket to enhance the effect.
- After 15–30 minutes (the duration of the weight loss wrap depends on the mixture used; too aggressive formulations should not be withstood for more than a quarter of an hour), remove the film and rinse off the product.
Complete the wrap, which will help you quickly lose weight, tighten your waist, and restore elasticity to your stomach, by rinsing with warm water and applying a moisturizer (cream or oil).
What should your waist ideally be?
The established parameters of 90-60-90 force women to starve and exhaust themselves with exercise in order to get at least a little closer to these parameters. However, these accepted standards of beauty standards are extremely rare in life, since each body is individual and has its own parameters.
In order to calculate what waist size is ideal for you, you need to subtract 100 cm from your height in cm. For example, if your height is 170 cm, then your waist should be 70 cm, but not 60 cm. If you also have wide bones, your waist size should be a couple more centimeters larger.
There is another option for calculating the ideal waist, but it is only suitable for those women who have the same breast and buttock measurements. In this case, the waist should be 70% of the volume of the chest and buttocks. For example, if the volume of the chest and butt is 100 cm, then the waist volume should be 70 cm. This is the ratio that will look most harmonious.
Waist size is also influenced by internal factors, that is, your health. If you have thyroid diseases that have affected your hormonal levels, then you first need to get rid of the root cause, leading to an increase in body weight and, accordingly, an increase in waist size.
Therefore, you should not chase the ideal. It is, of course, good that you are trying to fit your figure to the ideal, but you must create the ideal yourself. And for this you need to make calculations according to the above schemes so that your figure is truly beautiful and harmonious.
Why the centimeters in the waist do not go away
It happens that a woman follows all the rules, eats right, plays sports, but the centimeters still do not go away. What to pay attention to:
Expecting results too quickly
Sometimes a woman simply does not want to put up with the fact that she has lost only 4 cm in a month, and she needs to lose 25 cm. Pay attention to even small progress and do not stop. To see a visible change in your figure, you need at least 3-6 months of regular training and proper nutrition. And if you are over 35 years old, then count on a year. Any “exceptions” in the form of a friend’s birthday or corporate gatherings with wine will negatively affect the dynamics of progress.
Analyze whether you are pumping up your lateral abdominal muscles
If you choose the wrong exercises, the muscles on your sides may begin to grow, so the centimeters in your waist will not go away.
Complete rest
For an average person, 7-8 hours of sleep is required (depending on individual characteristics). If you sleep less than 7 hours constantly, then the body does not have time to recover. You need to go to bed before 11 pm. Especially for women, night sleep until approximately 2 am is important. This is due to the production of female hormones. If you don't sleep enough, then all your weight loss efforts will be in vain. First, establish a sleep and rest routine.
Check your hormonal levels
With age, a woman's body changes. If you unexpectedly suddenly begin to gain excess weight and cannot cope with it using traditional methods, consult an endocrinologist. Check your thyroid hormones, consult your doctor
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