How to make a wasp waist: exercises for girls at home

A thin waist is the dream of many women who are not endowed with such happiness by nature. It is she who forms a truly feminine and seductive figure that attracts members of the opposite sex. At the same time, it is the waist that can be the first to suffer due to poor nutrition, lack of physical activity, after childbirth, and so on. To form a beautiful waist, you need to reconsider your diet. In addition, physical activity is necessary. It's good if you have the opportunity to go to the gym. There you can perform waist reduction exercises using the appropriate equipment that will increase their effectiveness, and you will simply be able to motivate yourself better. Let's look at what you need to do to find your ideal waist.

Features of working with the waist area

Many women do everything to lose weight, and after some time they notice with disappointment that no results are visible. One of the common mistakes is directing all efforts to training the abdominal muscles. Of course, this is an important part of working on the waist and abdomen, but it is not the only one. If you notice that exercises to reduce your waist size are not beneficial, there are other factors to consider.

• Posture, or rather, back muscles. Try straightening your shoulders and straightening your spine in front of a mirror, and you will notice that your stomach retracts on its own. Therefore, you need to constantly monitor your posture. Yoga is very useful for her grace, which seems to have nothing to do with the load on the press.
• Internal abdominal muscles. Please note that your belly may fall out not because you have weak abs, but because the muscles cannot hold the internal organs in place, and this creates the unpleasant effect of a sagging belly.
• Cardio training . Don't limit yourself to strength training. It is cardio exercises that help burn fat, thereby ridding you of the hated tummy and sides. Running, jumping rope, exercise bike, elliptical trainer, stepper are all effective exercises for reducing your waistline too.

The ideal option is cardio training on an empty stomach. Since there is no food in the body that it can consume at this time, it will have no choice but to take energy from fat reserves. This is exactly what we need to lose weight.

Features of training to create a “wasp” waist

To achieve the desired result and acquire a beautiful feminine figure, you need to know some interesting secrets before starting the workout.

• Exercise alone is not good for a thin waist and flat stomach. Be sure to add cardio training and a balanced diet to reduce fat in this area. The ideal option is to combine cardio and strength training options into a single complex.
• In your training, use the lateral abdominal muscles and special core stabilizers (muscles that are involved in almost all variations of movements).

• Bends to the sides can give the opposite result. They can cause the sides (internal oblique abdominal muscle) to grow greatly; it looks nicer on a male body than on a female one.
• You should have 4 training days per week.
• Before you start a set of exercises for a thin waist, you must warm up and then do some stretching, which will protect athletes from muscle pain.
• The training movements below will also help those with the female version of the so-called “beer” belly.

Features of training in the gym

Waist exercises at the gym are effective in that you get access to many machines and equipment that make them better. Thus, a useful exercise machine for the abdominal area is a Roman chair, which allows you to work the abdominal muscles more deeply than simple twists and lifts.

It's quite simple to use. You need to sit on a Roman chair, fix your legs with bolsters, and put your hands on the back of your head to stabilize the position of your head and prevent excessive tension in your neck muscles. Now perform smooth lifts of the body using only the abdominal press - the front part of the thigh should not be involved. Do as many approaches as possible.

In addition to exercise machines, regular weights also help get rid of everything unnecessary. For example, vertical bends with dumbbells are a good exercise for working the muscles we need. They are somewhat similar to regular deadlifts, but the amplitude is smaller, since the main load is received by the abs and back, and not the deltoid muscles.

How to make your hips wider?

You can open your hips and make them fuller by practicing certain yoga poses. This technique will help develop flexibility and strengthen the muscle corset, which will be a good help in the process of performing physical exercises with additional weight in the future. Pay attention to the poses of a frog, a pigeon, the face of a cow, a lizard.

Try to sit on your butt more, which will lead to increased production of triglycerides and an increase in the butt due to the accumulation of adipose tissue.

And the most drastic way is surgery. The most desperate fashionistas will stop at nothing to get wide hips. Some are not even deterred by expensive surgeries. This is the fastest way to get the desired shape, but it’s still worth weighing everything carefully before going under the scalpel.

Exercises with a fitball for the waist in the gym

Fitball is a large gymnastic ball that is found in every gym, and with which you can easily reduce your waist with exercises. The following can be included in the program:

• Tilts with the ball. You need to kneel down, pick up the ball and stretch them above your head. Then tilt your body and arms to the right, trying to keep your legs and hips so that they do not move. Do the same for the other side.
• Butt lifts. Lie on your back, bend your knees at right angles. Place your shins on a fitball. Lift your buttocks off the floor, trying to bend into an even arc. Then return to the starting position.
• Bridge on fitball. You need to lie on the ball with your back, spread your legs so that you can comfortably maintain your balance. Throw your hands behind your head and lean on the floor. Now try to stand up on the fitball, making a bridge, and return to the starting position.

When training at the gym, do not overdo it with weights. Otherwise, you can provoke strong growth of the abdominal muscles, which will only increase your waist. Also remember that your goals will largely determine the nature of your workout. If you are working out to build muscles, do fewer repetitions and at a slower pace. To burn fat, exercise actively, quickly and rhythmically, try to repeat the exercises as many times as possible.

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.

What should be the ideal waist?

Many people have long heard that people’s ideal body parameters are a circumference size of 90-60-90. But is this so, perhaps, each type of body structure, height, weight corresponds to other parameters of an ideal figure.

In fact, this is quite individual and a waist size of sixty centimeters will be too small for one, and too much for another.

Scientifically, with the help of formulas and calculations, the ideal parameters of a modern girl have been compiled. You can look at them in the table and decide for yourself how far these calculations are from reality.

Here you can see that waist size grows in direct proportion to weight, so if you are 175 cm tall, you do not need to strive for parameters of 90-60-90. It is not at all necessary to achieve the waist size indicated in the table.

Remember, it is important to be feminine and neat, and not frantically achieve fifty centimeters in volume and look exhausted. It may be physiologically impossible to do this. There are always ways to become slimmer, the main thing is to understand what you need to do and try hard.

Exercises for a thin waist are in another article on our website.

A set of exercises for beautiful buttocks is in this article.

There are options for a kefir diet for 7 days.

Waist slimming hoop

If you are looking for a way to reduce your waistline at home with exercises, get a hula hoop. You can also spin it in the gym. Twisting it remarkably helps fight excess fat deposits in the waist area. For beginners, it is better to start with the lightweight version. It is not as effective, but it will help you master the technique of twisting a hoop.

Working out with a massage hoop is more difficult. It is heavier, therefore more effective, and the balls additionally provide a massage effect, thereby improving blood circulation and promoting weight loss.

The classic version of twisting a hoop is to stand up straight, join your legs, tense your abs, place the hoop on your waist and start twisting it. In a more complicated variation, you need to spread your legs shoulder-width apart and try to perform movements so that the hoop moves along your waist from top to bottom. Twisting two hoops at once is even more effective, however, it requires some skill, so move on to it only after you have mastered the classic variations.

Nutrition and diets for a thin waist, special preparations

The basic rule for losing weight is to burn more calories than you consume. Therefore, an important part of the complex on how to make a thin waist at home is proper nutrition and stimulation of the body to break down fat cells. And if the average person consumes 2000 calories, then for a thin waist and flat stomach this amount should be reduced to 1000-1500 calories.

Tip: 60% of calories from the diet should be consumed before 16 hours, the remaining 40 - before 20 hours.

All diets for a thin waist are built on the same principle: we exclude fatty and starchy foods, remove foods containing carbohydrates and glucose from the diet, build a diet on protein, fiber and fat-burning foods.

Table of healthy foods for a small waist

Where to look for protein: turkey, chicken breast, veal, beans, cod, pollock, tuna, low-fat salmon, squid, shrimp, low-fat dairy products.

Sources of fiber: bran, soybeans, whole grain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.

Top foods that burn fat, improve metabolic processes and cleanse the body: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, fresh pineapple, red hot pepper.

In the morning, a diet for a flat stomach and thin waist should start with a glass of clean water, it is better to brew ½ tsp. cinnamon with boiling water, wait until it cools and stir tsp. honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.

After 20-30 minutes, it is useful to have breakfast with oatmeal with diluted milk or water with berries. To diversify the menu, you can alternate, and in the morning of the next day eat 2 boiled eggs with a fresh tomato or cucumber. At the end of breakfast - green tea.

Oatmeal will give you energy for the whole day

When dieting for a thin waist, it is recommended to eat in small portions 5-6 times a day, 3 main meals and 2 snacks, for which you can eat kefir, natural yogurt, an apple, etc.

Important: All products for a thin waist should be steamed or boiled, for example grilled without oil.

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.

A few more exercises for a thin waist

It is impossible to say which are the most effective exercises for reducing your waistline, since it is best to resort to a comprehensive program that will include different types of physical activity. We offer a few more simple exercises that can be done both in the gym and at home.

• Side leg raises. You need to lie on your side, lean on your lower elbow, then begin to raise your upper leg by 30-40 cm. Do not lower it completely to the floor - let it linger in the air for a few seconds. Additionally, this exercise strengthens the buttocks and thighs.
• Side plank. The starting position is similar to the previous exercise. From there, you need to lift your hips off the floor, resting on your feet and elbows. The body should be a straight line. Stretch your neck and keep your chest open. Additionally, the exercise strengthens the arm muscles.
• Triangle pose. A static exercise originally from yoga. Place your feet about three shoulder widths apart, spread your arms, now reach forward behind one of them. With your brush, touch the foot on the same side or lean on it. Lock it in this position. As a bonus - excellent leg stretching.

Another elementary way to reduce your waist with exercises is regular bending . Place your feet slightly wider than your shoulders and extend your arms along your torso. Lean to the right while raising your left arm, then do the same in the other direction. To get the most benefit from bending, perform the movements quickly. It is better to include several types of inclinations in the program, in particular, an option with turns. The “mill” exercise is also useful for working out the oblique abdominal muscles.

Above all, remember that if you want to reduce your waist, exercise for women is not everything. Adjust your diet, exclude harmful foods from it, and instead eat healthy ones. In combination, proper nutrition and regular exercise will help you create an ideal figure. As additional measures, you can use wraps, contrast showers and other similar procedures.

How to get a flat stomach and thin waist at home

Review your diet

This is the price you have to pay for the body of your dreams. To achieve a thin waist, you need to lose a little weight, which cannot be achieved by training alone.

You need to review your diet and reduce your calorie intake if you want to see the results you want. For some, this is quite difficult, but you need to set yourself up correctly, since this process requires discipline and determination.

You don't have to starve yourself, you just need to be more conscious about your food choices.

Start eating whole grains, more vegetables and fruits. The diet should include sources of protein, such as fish and lean meat.

The diet should be balanced. Be careful with fruits that contain a lot of sugar, such as grapes.

To lose weight without compromising your health, you should cut the calories you consume by at least 3500. Experts recommend losing weight by no more than 0.5-1 kg per week and not starving.

Start your day with a super healthy breakfast

Breakfast is the most important meal of the day, and if you eat breakfast correctly, then this is a direct path to your dream figure. A healthy breakfast is the best thing you can do for your body.

The goal of a healthy breakfast is to boost your metabolism, which will help you burn as many calories as possible throughout the day.

You will also not feel hungry for a long time, which will reduce the risk of unnecessary snacks in the morning and afternoon.

Try to eat whole grain cereals, bread, eggs and fruit for breakfast. There is no need to eat everything at once; this is an approximate list of foods that can be consumed in different combinations.

If you are limited in time, you can make a smoothie from your favorite fruits with the addition of almond milk.

Less, but more often

This means eating smaller meals more often.

If you starve yourself (as many people do), this leads to overeating.

One of the secrets to successful weight loss is frequent meals in small portions.

This style of eating will prevent severe hunger and allow you to eat less. Your metabolism will speed up, which will help your body burn more calories throughout the day.

The ideal number of meals is 6. When you change your eating style, you will realize that it is much easier to lose weight without feeling hungry.

Eat healthy fats

Excluding all types of fat from the diet is a grave mistake.

There are healthy and unhealthy fats. When losing weight, it is necessary to consume healthy fats, as they will help improve the result.

For example, you can start eating avocados, nuts, legumes, chocolate and coconut oil. These foods will help you avoid excess belly fat.

Studies have shown that eating foods containing monosaturated fats will help speed up your weight loss process.

But trans fats should be avoided. They are commonly found in margarine, cookies and all foods that contain hydrogenated oil. This is a type of oil that leads to the formation of belly fat.

Include fiber foods in your diet

If you want to get rid of fat on your stomach, thighs or other part of the body, then you need to start consuming foods with fiber, as they provide a long-term feeling of fullness. Fiber-rich foods require more chewing time, which will prevent overeating.

Good examples of such foods are apples, citrus fruits, legumes, oatmeal, pearl barley, quinoa and green leafy vegetables.

When consuming fiber foods, you should drink plenty of water, as it helps flush the digestive system, preventing bloating and keeping the body hydrated throughout the day.

Avoid drinking liquids through a straw, as this allows air to accumulate in the stomach and, as a result, leads to bloating. Instead, drink straight from the glass.

Train your upper

Remember that you want to correct the upper torso.

Start doing exercises for your shoulders and chest. You don't need to train with heavy weights, because you don't want to become too big, you just need to tighten up the top.

Effective exercises for the upper body include bench push-ups, knee push-ups, and dumbbell work.

Vary your sports activities

Over time, classes may seem monotonous and boring to you, so try something new from time to time. You can do different variations of the same exercise or change the type of activity.

For variety, use a hoop; it effectively works the waist and hips. You can also try dancing or yoga, which is good for strengthening your abdominal muscles.