Exercises in the gym at the waist. Exercises for a thin waist at home

Reading time: 25 min

A thin waist has always been a sign of a feminine and beautiful figure. Many women strive for smooth curves and a graceful transition from chest to hips.

In this article, we will answer the most popular questions about this female problem area. How can the waist be reduced and what if the waist is not reduced? What waist exercises can and cannot be done? We will also offer you an effective set of exercises for burning fat, reducing the waist and eliminating the sides.

The whole truth about how to reduce the waist

The waist is one of the most problematic areas of the body for girls, where fat accumulates very easily and an increase in volume occurs. At the same time, the waist and sides area is one of the very parts of the body that very difficult to correct and which cannot be simply "pumped up" with numerous exercises. Moreover, it is believed that it is better not to play sports at all and avoid strength exercises in order not to make the waist "square".

With an increase in weight, the waist is often one of the first to "float", sides and so-called "ears" appear. Of course, there are girls who keep their waist even when they are getting better. Usually they are the owners of the figure. "pears" and "hourglass" (or magic photoshop):

But most often, with an increase in the percentage of body fat, the waist increases greatly in volume, and beautiful curves disappear:

Therefore, the first rule for those who want to get a narrow waist is reduce the overall percentage of body fat. How to do it? Very simple. Start eating a balanced diet, reducing the amount of fast carbohydrates and junk food, increasing activity and physical activity. In other words, to force the body to spend fat, and not save.

But how to make the body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain "problem" area. Whatever exercise you do, get ready for the whole body to lose weight. Fat will melt gradually in all parts of your body, somewhere slower, somewhere faster. It is almost impossible to force the body to reduce specifically the waist area.

So, how to reduce the waist and remove the sides:

Eat a calorie deficit and eat a healthy diet to help your body break down fat.
Do cardio exercises to speed up fat burning.
Do core exercises (muscle corset) to tighten muscles and create beautiful body lines.

But for most people, this approach to waist reduction may seem too commonplace. Moreover, when the Internet is replete with such handy tips as: "Magic corset for the waist - just wear and lose weight", "Special diet for the waist for 10 days", "twist the hoop for 5 minutes a day, and in a week you will reduce your waist by 10 cm"... But we will stipulate right away, there are no magic methods and magic exercises for the waist. Most of the methods that are offered on the Internet are absolutely useless in terms of reducing the waist and eliminating the sides.

Any girl who looks after her appearance dreams of a thin “aspen” waist, but it is worth some effort to achieve this. Fat in the abdomen and on the sides is the first to be deposited, so you need to constantly monitor your figure.

Of course, you can use a corset, but it makes breathing much more difficult and adversely affects the general condition of the body. It is worth working hard and making every effort by taking up a sports complex, as shown in the photo of exercises for the waist.

Look here for even more examples of effective workouts https://fitnessadvice.ru.

Each girl has an individual physique, which is inherited, as well as a personal hormonal background. If a person has a tendency to be overweight and obese, then it will be much more difficult to achieve a slender figure, but this is quite realistic.

There are no definite boundaries and measurements for the thinness of the waist, the main thing is that it is combined with the whole figure as a whole.

To fulfill your dream and get a graceful waist and hips as a result, it is important to adhere to the following recommendations:

exercises for a thin waist and diet should be combined at the same time;
exercises should be combined in an active scheme for the whole body;
you need to exclude sweets, flour products and alcoholic beverages from your diet, so the result will be more noticeable;
the set of exercises should be aimed at burning fat, since the use of power loads will only increase the waist.

Correct Exercise for the Waist

It is important to know that if you just swing the press, the waist will not “go away”, since the increase in muscle volume will only expand it even more. It is better to do the press after removing excess body fat, or combine the exercises into a common complex.

Exercises for the abdomen have a beneficial effect on the muscles of the heart, improving their work, increasing the body's endurance and improving breathing.

It is most effective to do exercises for the abdomen and waist, acting on the oblique abdominal muscles. Hula-hoop training and belly dancing will be quite effective.

Such training can be done at home on your own, but do not forget to do it regularly and efficiently. Before starting work, you need to measure your waist in order to find out your results in the future.

We must not forget that the training room must be well ventilated and food intake must be two hours before training! Also, before and after exercises, a warm-up is necessary, that is, stretching the muscles.

How to get a thin waist in seven days: is it real?

Of course, one should not drastically reduce weight, as this imposes significant stress on the body. But there are emergency situations when, for example, you urgently need to lose weight for a certain event.

The rules should be strictly followed:

determine fasting days in the week: on kefir products, buckwheat porridge, or apples;
follow a strict diet without sweet, fatty and flour products. You need to eat in 4 hours for a small portion and refuse late dinner;
carefully perform effective exercises to reduce the waist.

Classes should be held for at least one hour without interruption, observing the correct breathing rhythm. Here are some examples of abdominal work:

Sit on your back, keep both hands behind your head, bend both legs at the knees. Leaving the hips pressed, you need to slowly raise the body, lifting the shoulder blades from the floor. Having lingered a little, slowly descend to the starting position.

Lying on the floor, join your hands behind your head. Legs bent at the knees should be turned to one side and touch the floor. Similarly, do the exercise on the other side, the back should remain in a perfectly flat position.

Each exercise must be done at least 10 times in two approaches; over time, the amount should be gradually increased. After class, it is better to shower and drink freshly brewed herbal tea.

Anti-cellulite body wrap, massage procedures and a special cream significantly help to reduce waist volume.

A set of the most effective exercises for a thin waist

For the most effective set of exercises for the waist, it is recommended to train at least 4 times a week, so the fat does not have time to be deposited again and the muscles are constantly kept in good shape.

To begin with, it is enough to repeat the exercises in two approaches each with rest breaks of one minute. Gradually, the number of repetitions should be increased to four times, and the rest should be reduced by half.

Stand on the mat with your toes and palms on the floor. Keep your back straight, and place your arms shoulder-width apart. Alternately, we rearrange the right arm and leg forward, and then also the left limbs. Repeat in the opposite direction.
Lying on the floor, bend your knees. Put your palms on the temples, raise the shoulder blades, pulling the body forward to the knees.
Initial position: lying down, back firmly pressed to the floor, put your hands behind your head. Having lifted the shoulders off the floor, at the same time with straight legs, hold for several seconds at a right angle. Then lower yourself parallel to the floor.
Sit on the floor with your knees bent and your arms straight behind your back. We tilt the body back, stretching the left leg forward. Returning to the starting position, repeat the process with the right leg.
We lie down on our left side, stretch our left hand forward in front of us, and put our right hand behind our head. We lean on the left limb, raise the body simultaneously with the right leg. Further, we repeat the exercise in the same way on the other side.

There are many such complexes, but the best exercises for the waist are shown above.

The main thing is to correctly and safely carry them out, to adhere to a healthy diet as much as possible and observe a regular schedule! And the result will not be long in coming!

Photo of exercises for a thin waist

A thin waist of no more than 60 cm is the standard that most girls around the world strive for. Nevertheless, this criterion has not been the norm for quite some time. Ideal volume depends on body type and height. It is believed that it can be calculated by subtracting 100 cm from the figure that makes up the height. The resulting value will become a rough guideline. But this does not mean that minor deviations in one direction or another are unacceptable. According to the second method, the waist-to-hip ratio should be 0.7. If a woman has a wide bone, you need to add 3-5 cm to the result, if it is narrow, on the contrary, take it away.

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The best helpers in the struggle for ideal parameters will be waist exercises aimed at forming a chiseled, feminine silhouette. You can perform them at home without using expensive fixtures and weights.

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Factors affecting waist size

The anatomical features of many women and girls do not allow the formation of a wasp waist for a number of reasons, and they are not always overweight. There are several factors that affect volume:

Exercising in the gym with the use of weights - make the figure more massive, do not allow to fully stretch the muscle corset.
Improper nutrition with a predominance of fatty foods, proteins, confectionery - provokes the deposition of fat in the area of the sides, abdomen, lower back.
An increase in the volume of the fascia, which is a thin film that envelops the muscle corset, visually enlarges the waist. In order to avoid this, it is recommended to do stretching exercises to strengthen the muscles without increasing the volume.

Common mistakes

In the struggle for a thin waist, women of any age often make mistakes and instead of the long-awaited result, on the contrary, they get an increase in volume.

Strict diet

The most common and common mistake is adhering to a strict diet and limiting vital proteins, fats in the diet, which leads to inevitable periodic breakdowns.

As a result, a woman gains the lost weight "with a margin", and it becomes more and more difficult to get rid of fat accumulations.

Corset application

Using a corset to reduce bulk is another common mistake. As a result of constant squeezing, the functioning of internal organs is disrupted, the secretion and outflow of bile, and digestion deteriorates.

Stagnation of food in different parts of the gastrointestinal tract invariably leads to weight gain in the waist, abdomen and sides.

Choosing the wrong exercise

Those who strive for a wasp waist should avoid the following exercises:

Bending of the trunk to the sides from a standing position- a popular exercise in various gymnastic complexes, which provokes a shortening and an increase in the volume of the lateral muscles, which leads to a loss of harmony.
Squats with weights- effective for the muscles of the legs, buttocks, back, but the waist from them becomes larger, since weights contribute to the growth of muscle mass.
Twisting the torso from a supine position. By pulling your head and knees together at the same time, you can pump up the abs and at the same time increase the waist in volume due to shortening and muscle growth.

Another mistake beginners make is diligently performing the Russian twist exercise, the essence of which consists in turning the torso from a sitting position on the floor with slightly bent knees and raised legs. At this time, the hands are located in front of the body, at chest level, and rotate with it. Some people use a small weight to increase the load, which they hold in their hands and carry it from side to side when cornering.

Exercise is definitely useful for strengthening the muscle corset and eliminating fat deposits from the sides, abdomen, lower back, but it is not recommended to use it in the fight for a thin waist, especially with weights.

Warm-up block

For those who do not have the opportunity to devote time to training in the gym, there is a set of simple exercises that can be performed at home.

The best option would be morning workouts, when the body burns extra calories. Exercising in the evening increases the risk of muscle gain.

Before proceeding with the main complex, it is recommended to perform several warm-up exercises. This will help to avoid accidental injury and stretching.

Warm up is done with a few simple exercises:

Turning the head in different directions in a standing position with legs apart shoulder-width apart for 30 seconds.
Slow rotation of straightened arms in a circle for 20-30 seconds.
Bending the torso forward and backward from a standing position with legs apart shoulder-width apart for 30 seconds.
Bends forward to straightened and joined legs from a sitting position on the mat. You need to do 10 bends, trying to touch your forehead to your feet.

Exercise should be done slowly, feeling each muscle and how it stretches. This simple complex will help prepare the body for the upcoming stress.

The best exercises for a thin waist

The coolest home exercises are simple and effective, promote weight loss, form a narrow waist and a flat stomach.

Some of these will require a special foam roller or roller, which should be purchased from a sports equipment store. It will help reduce the stress on the lumbar muscles, stimulate blood circulation and lymph drainage.

Jumping rope

The well-known exercise, which allows you to use almost all muscles, promotes weight loss, forms a wasp waist and a slender silhouette with smooth curves.

To perform, you should purchase a rope that matches your height. A consultant in a sports store will help you make the choice. You need to start training with 20-30 jumps on two legs. As the loads increase, it is allowed to increase their number to 60-80 per lesson.

The pace should be even, the movements should be soft. After completion, you should pause for a minute to restore the rhythm of breathing.

Burpee

It is considered the best exercise for the development of all muscles and the formation of a feminine silhouette. It is used in almost all types of gymnastics.

Execution algorithm:

1. From a standing position, quickly sit down, touching the floor with your hands.
2. From this position, take an emphasis for push-ups: straighten your legs and stand on your toes.
3. Squeeze out 1 time.
4. Return to the squat position with your knees tucked towards your chest.
5. Jump up, raising your arms above your head.

Repeat at least 10 times at a measured pace.

"Bicycle" with twisting

A well-known exercise with a small addition, which will allow you to form a wasp waist in 3-4 weeks.

Algorithm of actions:

1. Take the starting position lying on your back with legs bent at the knees and arms connected in a lock and placed under your head.
2. Perform standard torso lifts in order to pump the press, each time touching the elbow of one hand to the knee of the opposite leg.

You need to do at least 3 approaches 5 times. The pace depends on physical fitness.

Vertical hip lifts

Technique:

1. Take a starting position in the shape of an inverted "L": lying on your back, raise your legs so that your feet are in line with your hips.
2. Lift your hips off the floor and stretch your feet towards the ceiling.

It is important to ensure that your legs do not sway or sag at the knees.

Repeat the exercise at least 10 times. For trained and hardy people, up to 50 repetitions are allowed. Hip lifts not only make the waist thinner, but also remove fat from the lower abdomen.

Air twist

An effective exercise for strengthening and shaping the muscle corset and losing weight.

Performance:

1. Stand on a flat surface, straighten your legs joined together.
2. Make jumps, simultaneously turning your hips in the air and landing with your feet turned to the other side.

Perform 15-20 jumps at a measured pace. Better - slow: this will help you concentrate on the work of the muscles.

Side bar

The best exercise for removing fat folds from the sides.

Execution algorithm:

1. Lie on one side, bend your legs at the knees.
3. Rise on a straightened arm and legs, and raise the opposite arm perpendicular to the floor or put on the waist.
4. Hold in this position for 20 seconds.

For each side, the plank must be repeated at least 5 times. During execution, it is recommended to ensure that the body is stretched in a straight line.

Vacuum

One of the best exercises for shaping a wasp waist and a flat stomach with elastic muscles.

Performance:

1. Take the starting position lying on your back with your legs bent at the knees and arms along your torso.
2. Take a few breaths with the diaphragm, inflating the abdomen.
3. On exhalation, the stomach should be drawn in as much as possible, creating a vacuum for 5-10 seconds. Repeat at least 10 times.

If it is impossible to hold the breath on exhalation for up to 10 seconds, it is allowed to hold a shorter amount of time. It is allowed to perform the exercise while sitting on the legs bent at the knees with the arms resting on the hips.

"Mill"

It helps in a short time to reduce the waist, strengthen the muscles of the back and arms.

Execution technique:

1. Get up in the starting position: legs are wider than shoulder width.
2. Make a forward bend so that the body is parallel to the floor.
3. Spread out your arms and alternately touch the floor with the fingers of each hand while swinging.

Perform at least 30 seconds. For beginners and untrained people, 15 seconds is enough.

"Snow angel"

A simple yet effective exercise for shaping a feminine silhouette is done like this:

1. The initial posture is lying on your back with legs spread apart shoulder-width apart and arms outstretched about 20 cm from the body.
2. You need to simultaneously put your hands behind your head, without lifting them off the floor, and try to spread your legs as wide as possible.

Movements should be rhythmic, slow. Perform the exercise for a minute, trying to keep the arms and legs moving in the same rhythm.

Raising the pelvis

Performance:

1. Take the starting position lying on your back with your legs bent at the knees.
2. Place your hands along the body.
3. Raise the pelvis, leaving only shoulders and arms on the floor.

You need to linger in the final position for 5-10 seconds. Repeat at least 15 times.

"Hourglass"

To perform this exercise correctly, you will need a foam roller purchased from a specialist store.

Algorithm of actions:

1. Take the starting position lying on your side with straight legs. The feet are located on the roller.
2. Lean on the arm bent at the elbow, lift the opposite one perpendicular to the floor.
3. Lean forward slightly, trying to touch the floor with your straight hands without turning your whole body.

Perform 10 times for both sides. During repetitions, you must make sure that the legs located on the roller remain motionless.

Raising the legs

One of the best exercises for strengthening the muscles of the thighs and lateral abdominal muscles. Helps achieve a fluid and feminine silhouette.

Execution technique:

1. Lie on your side with straight legs joined together.
2. Lean on an arm bent at the elbow.
3. Raise a straight leg rather slowly as high as possible, trying not to move the rest of the body.

For both sides, repeat 15 times. After a few sessions, it is recommended that you exercise even more slowly to maximize muscle tension.

Roller skating back and sideways

An effective exercise for achieving a thin waist and expanding the volume of the chest is as follows:

1. Take the starting position lying on your back with your legs bent at the knees.
2. Put a roller under your shoulders, put your hands in the lock and put it under your head.
3. Roll your back on a roller, keeping your head and arms 10 cm from the floor, trying not to bend in the lower back.

Continue for one minute. During repetitions, be sure to make sure that the body is straightened in one line.

Rolling on a foam roller sideways looks almost the same, only you need to roll while lying on your side. Hands are located behind the head and locked in a lock. Continue for at least a minute.

It is important that the legs bent at the knees remain motionless during rolling: this will ensure the training of the oblique abdominal muscles.

Rolling with fitball

For this exercise, you will need a fitball, which should be purchased from a specialist store.

Execution technique:

1. Rest on the ball with straightened arms, leaning on the toes of the flattened legs.
2. Roll gradually so that the ball moves under the body.
3. At the end of rolling onto the fitball, not hands should be supported, but straight and connected legs.

You need to perform at least 10 approaches, making sure that the body does not bend anywhere and is stretched in one straight line.

Rotation of the hoop

The hoop is considered the best device for shaping a thin waist. You can choose the right one at a sporting goods store. It is worth giving preference to the model with an average weight. The height should not be lower than the navel line.

There are several proven exercises that will help you achieve the desired results in a short time:

A simple rotation around the waist for 5-15 minutes a day will help improve blood circulation and remove fat deposits in the problem area.
Bending forward with an emphasis on the upright hoop will help work out the obliques and back.
Rotation of the hoop in a standing position with legs slightly bent at the knees for 3-5 minutes helps to lose weight and strengthen the whole body.

After several workouts, it is allowed to complicate the exercises with the hoop, to do bends and lunges during rotation. However, this method is dangerous because it increases the risk of injury while tilting. It is recommended to start exercising with a plastic hoop. It is more difficult to hold it in weight, which puts additional stress on the muscles of the abdomen and sides, while the risk of injury is minimal.

Spins on a gymnastic disc

A simple device - a gymnastic disc - will help to form a thin waist at home without unnecessary effort.

Exercise options:

1. Kneel on the disc and rest your hands on the floor, turn your torso from side to side, leaving your hands in place, for 2 minutes.
2. Stand against the wall, lean on it with your hands. Put your feet on the disk, try to turn your torso, leaving your hands motionless. Perform 1-3 minutes.
3. Stand on the disc without support and rotate the arms in one direction, and the legs and torso in the other, creating tension in the sides and abdomen.
4. Sit on the disk, rest your hands on the floor behind the body, raise your legs bent at the knees 10-15 cm from the floor. Make turns of the body in different directions, without moving your arms, for 2-5 minutes.

10-15 minutes a day is enough to form a perfect waist in 3-6 weeks. It is important to listen to your feelings during exercise and not make sudden movements.

Any physical activity aimed at reducing the waist is recommended to be combined with a proper diet, which is dominated by fresh vegetables, fruits, herbs and other healthy foods.

And a little about secrets ...

The story of one of our readers Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers put together, namely 92kg. How to remove excess weight completely? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? Recognized - at least 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

For most women, going to the gym is boring and tiring. Many of them believe that you can do without training.

In fact, exercise for the waist is very important, because dieting alone will not work to get rid of excess volume. So, dear ladies, you still have to get out of the comfort environment and start practicing regularly.

What should ideally be the waist

There is simply no one-size-fits-all way to tell if your waist is normal. Different methods give completely different meanings. Surely among your friends there are fat skinny girls.

Do not be surprised, for many women, who do not even have extra pounds, the waist circumference is far from ideal. Let's see what the ideal waist should be. Take a regular measuring tape in your hands and measure your waist circumference.

If it is more than 75 cm - this is a reason to go to the gym.

Moreover, this diagnostic method does not depend on your height, if there is an excess of this indicator, then urgently take action.

Of course, waist size depends on heredity and body type. The ideal option is an "hourglass". Such women usually do not worry about the volume of the buttocks or hips.

Because against the background of the "aspen" waist, they always look attractive. Slightly less lucky with the waist "pear", and even less lucky with an apple.

In the first type, the waist is quite thin, and fat is deposited only on the hips and butt. But in the "apple" the fat layer is concentrated in the waist area, it is more difficult for this type to "fight" with a swollen waist, a large tummy and thick sides.

Rules for doing exercises for a thin waist at home

To keep your waist in order, try to fit a set of physical exercises into your household schedule. Believe me, they will bring no less results than classes in a specialized center on an expensive simulator under the supervision of an instructor.

To train at home, all you need is desire, a little space, and an effective set of exercises. Ideally, you can also buy a gymnastic rug and a hoop, but this is not the main condition, it is quite possible to do without them.

When to study?

Exercise only at the time of day when it is comfortable for you. Ideally, do some gymnastics and some stretching exercises in the morning. This way you will wake up faster and tone all the muscles. And full-fledged classes can already be arranged in the evening, when the body is most ready for stress.

Execution rules:

Exercise for a perfect waist every other day, so your muscles will gradually get used to the load;
Each movement should be measured, smooth, so do not rush, but take a minute rest between exercises;
Control your breathing as you exercise. It is correct to do this: on the rise - exhale, relax - inhale;
Control your chin, it should not be pressed against your chest. Remember, for any exercise, the neck must only be kept straight;
When doing a set of exercises for the abdominal muscles, be sure to watch your back, do not lift your lower back from the floor surface and do not round your back. Otherwise, you will overload the lumbar spine.

The most effective sets of exercises for a thin waist

Unfortunately, a woman's waist "gets better" in the first place, and, according to the law of meanness, she loses weight, as usual, the last. To quickly put your waist and stomach in order, we have selected three effective complexes for you.

Eight Exercises for a Perfect Waist

Seven Exercises Against Troubled Areas

Three exercises for a graceful waist, performed on the couch

Up down. Sit with your feet on the sofa so that there is little space behind you. Then bend both knees and stretch your arms forward, round your back a little. Begin to lie back smoothly, when you touch the surface with your back, immediately return to its original position. If you can't sit down smoothly, then stretch your legs first. Doesn't help, then lean on your hand slightly;
Lifting the torso while lying. Lie on the couch with your stomach so that your hips are on the couch, and your body hangs over the floor, that is, hangs in the air. Ask a family member to hold your legs so that they do not rise during the exercise. Better to keep in the knee area. Hands should be crossed either on the chest or behind the head. Reduce the shoulder blades, expand the shoulders. Without rounding the back, lower the torso down, chest to the floor. Now you need to raise your body, as high as possible, stretch your chin up. At the same time, the buttocks and back are tense. Perform 4 sets of six times;
Seated leg raises. Sit on the edge of the sofa. Lower your legs to the floor, while spreading them as wide as possible. Place your hands on the edge of the seat, bend your leg at the knee and pull it up to your ribs. Immediately turn the torso towards the bent leg, slightly bend towards it with the upper half of the abdominal press. Return to the original position and do the same, but in a different direction. Do four sets in total, 10 bends on each leg.

The Three Best Exercises for Wasp Waist and Flat Stomach

A bit of theory: the abdominal muscles consist of 4 parts, they stretch from the bottom of the chest to the lower abdomen, the muscles of our waist are the oblique abdominal muscles, which begin to work during bends in different directions and when turning right and left.

If you train these muscles regularly, then believe me, you will definitely have a thin waist and a relief tummy.

Turns in different directions while standing on the floor

This exercise will perfectly strengthen the oblique abdominal muscles. Do it regularly and after a while you will see that your waist has become thinner.

Starting stance: stand up straight with your feet shoulder-width apart. Take a stick in your hands, the length of which is 1 meter (if not, you can use a ski or ordinary mop). Lower it behind your head and around your neck.

Make turns in different directions, try to unfold your body to the maximum in order to feel how the oblique abdominal muscles are stretched. Turn in each direction less than 20 times, rested for a minute and continue the exercise, without slowing down the pace, do three approaches.

The main thing is to keep your back straight during classes and look only forward (do not lower your head). All movements are concentrated and measured.

Raising the torso on a regular chair

All movements are aimed at strengthening the abdominal muscles, or rather its upper part. You will need a regular chair to practice. Starting stance: Sit on a chair, not as usual, but sideways.

You need to catch your feet on any suitable surface (this can be a bed, sofa, etc.). If your arms are crossed on your chest, then the exercise will be easier to do, remove them behind your head, which means that it will be more difficult for yourself.

Lower your torso back, then return to the starting position. Perform ten lifts, rest, and continue at the same pace, so 3 times. Above all, do not lower your upper body too low, and try to concentrate on your abdominal muscles to feel how they "work".

Information for beginners: perform each exercise for the first month of classes in 2 sets, and add 1 set for the next month.

Raising both legs while lying on the floor

These movements are aimed at working out the abdominal press, or rather its lower part. Starting position: lie on the floor, straighten your legs completely, arms along the body. Now lift your legs straight up (at an angle of 90º), then return to the starting position.

If lifting your legs at this angle is hard, you can bend your knees a little. You need to do ten lifts, then rest for a minute, and continue at the same pace, only 3 times. The main thing is not to rush, raise and lower your legs smoothly.

Does the hoop help for a thin waist and a flat belly

A gym hoop is a great waist trainer. Scrolling the hoop, you train a large muscle group, do massage, which significantly improves blood circulation, so weight loss is at an accelerated pace. And the hoop is also able to destroy fat, which is excreted through the circulatory and lymphatic systems.

True, all these miracles will begin only if you choose the right hoop. Of course, the heavier it is, the higher the load will be, but you should not start with a metal hoop.

Unaccustomed to it, it will be difficult for you to twist it for 60 minutes, and if it takes less than an hour to “work through” the waist with a hoop, then there will simply be no changes.

Therefore, do not be smart and take an ordinary plastic hoop, and when you get used to it, you can take an iron one.

It is better not to use new-fashioned hoops with spikes. We do not argue that with such an object the load will be higher, but the effect is not only on the muscle group, but also on the spine itself, which is very harmful.

In addition, such gymnastic objects injure the back, sides (bruises appear). In order not to injure yourself, instead of a heavy hoop, rotate two iron hoops at the same time. Get no less load. But most importantly, try to twist the hoop correctly: do not bend your knees, work only with your torso.

Exercise to avoid at home if you want a thin waist

You are deeply mistaken if you think that the more exercises you do on your abdominal muscles, the thinner your waist circumference will become. In fact, the pumped up muscles will make your waist even wider than before.

To prevent this from happening, try not to swing, but to lose weight, avoiding movements with a large amplitude and increasing the number of approaches.

For example, in a set of exercises for the press, when you are on your back and you need to raise your torso to your knees, we advise only to raise your back from the surface, the entire exercise must be done 30 times in each approach, and there should be three of them in total.

When you work on the muscles of the back and lateral abdominal muscles, raise your torso not straight, but in turn, then to one knee, then to the other.

Nutritionists strongly recommend eliminating all sweets and fatty foods from your diet. Give the sausage, small sausages, fried chicken to the enemy. Instead, eat white chicken meat, dairy products, fresh cottage cheese, fish, cereals, and legumes.

If the daily calorie content is 40% replenished from foods containing protein, then the process of losing weight will go much faster. Leave the porridge for the morning, drink clean water, at least 1.5 liters per day. Coffee, soda, juice packaged are not for you.

At the same time, it will not be possible to remove the hatched fat with one meal. We'll have to do physical education. But to bring the dream of a thin waist and a flat stomach closer, not all exercises are suitable.

Regular load on different muscle groups will help to achieve the desired effect. Working only for the press, with a tummy, you will not part.

For those who do not want to play sports at all, coaches recommend daily walks for 3 km, at a fairly fast pace. Also, yoga and Pilates will be useful for excess waist.

All girls dream of a graceful waist and a flat stomach. Some of them were given this by nature, while others have to work on this problem all their lives. In many ways, the waist circumference is due to the type of figure and heredity, but this does not mean that you cannot achieve the ideal size. Effective home exercise plus proper nutrition can help you.

A few more simple and effective exercises for a beautiful waist are in the next video.

Even with proper weight loss and the presence of a positive result from the process, many still have the problem of a too wide waist and a bulging abdomen. Moreover, these places of the body are considered the most problematic for both men and women. Special physical exercises will help to make the waist narrow and the belly flat, they can be performed in the gym or at home.

There is a specially developed set of exercises that will help to strengthen the muscles of the waist, increase the tone of the skin in this place. They should be performed slowly, sharp jerks / turns are excluded - with such loads, the back muscles are involved, inaccurate execution of the complex can lead to their damage, displacement of the intervertebral discs.

The second prerequisite is to warm up before each workout. Squats, bends and body turns, jumping, running on the spot will help to "warm up" the muscles, prepare the heart and respiratory system for more serious stress.

At home, it will be possible to make the waist thin using the following exercises:

Side bends. The simplest movement, which is performed both in school physical education lessons, and in the framework of morning gymnastics. To achieve the desired result, you need to observe 3 conditions: put your feet shoulder-width apart and, when bending, do not move them from their place, do not bend at the knees; place your hands on the waist, turning your elbows to the sides and not moving them forward, raise your head, straighten your back and prevent the body from moving forward or backward.

Twisted forward bends. Stand up straight, feet shoulder-width apart, hands behind the head and palms closed "in the lock." You need to bend forward while lifting your leg straight up and try to touch your right elbow to the left knee, then vice versa.

Collecting matches. You need to scatter matches from 1 box on the floor around you and start collecting them, making deep bends forward. One match - one tilt / lift. To complicate the exercise, you can alternate bends and squats - this will speed up the overall process of losing weight.

Mill. Put your feet shoulder-width apart, bend down, lower your arms. Movements begin with the body to the sides, the arms are spread apart, with each swing, you need to touch the opposite feet with your palms.

Body turns. You need to stand up straight and comfortably, stretch your arms straight forward at chest level. Slow body turns to the right and left. Particular attention should be paid to keeping the back straight and the arms and legs bent at the joints.

observe the drinking regime not only during the day, but also during exercise - drink several sips of clean water between exercises;
you can take food 2 hours before class and 3 hours after;
additionally twist the hula-hoop ("hoop") for at least 30 minutes daily;
follow a diet, giving up fast carbohydrates.

Exercises to reduce the size of the waist and wide hips

To tidy up both the waist and the hips at the same time, it is worth complicating the complex and additionally performing the following exercises:

Lie on your back, place straight arms at your sides, bend your knees and join them together. Turning your hips, lower your knees to the floor, first to the left, then to the right. The arms, back and head must remain motionless.

Get on your knees, with your hands, make an emphasis in front of you. Make turns with your hips and touching the floor in different directions alternately. The head, shoulders and arms must remain motionless.

Lie on your left side, rest your right hand on the floor. Raise straight legs up to the maximum possible height. Then perform this exercise while lying on the right side.

Lie straight on your back, place your arms along the body. Raise straight legs up, then slowly bend them at the knees and hips - they will come closer to the chest. Return immediately to starting position. Only the lower back can be mobile, the upper body must remain in place.

Each exercise is repeated at least 10 times. If excess weight does not allow this, then you can start with any amount, gradually increasing this "indicator".

For a set of exercises for a thin waist at home, see this video:

How to flatten your stomach in the gym

In the gym, benches and wall bars are used to work out the press. Hanging leg raises at right angles, body raises from a prone position upside down will give a positive result - the abdominal muscles will strengthen, with active work even "cubes" will appear. But the big problem is fat in the lower abdomen - in the part that is below the press. And to correct the appearance, you will need to perform the following exercises in the gym:

squats with a barbell on the shoulders - a maximum weight of 15 kg is suitable for women, at least twice as much for men;
aerobics classes lasting at least 1 hour, as a result of which a person must sweat with high quality;
Jogging fast or interval on a treadmill for 40 minutes
exercises with a gymnastic "wheel".

It is highly advisable to work out in the gym under the supervision of an instructor or trainer - this will guarantee that the exercises are performed correctly and that the training time is observed.

It is very difficult to achieve an absolutely flat abdomen, in most cases it is almost unrealistic. Even in bodybuilders, a small amount of fat floats on the bottom of this part of the torso, so they deliberately dehydrate the body before performing. But such sacrifices are useless - hardly anyone will notice a very small "influx" against the general background of a slender figure.

For a complex exercise for a thin waist in the gym, see this video:

Simple breathing exercises

Bodyflex is a breathing exercise that provides not only a general decrease in body weight, but also guarantees the formation of a thin waist and a flat abdomen. The basis of breathing exercises: stand up straight, spread your legs much wider than your shoulders, bend your knees slightly and rest your palms on the front of the thighs.

Take a deep breath - you need to try to remove all the air from the lungs, then inhale quickly and noisily through the nose. Without stopping for a second, exhale all the air through your mouth, relaxing your diaphragm - you get an exclamation like "bang". At this point, the breath is held and about 10 abdominal retractions / relaxations are performed. Only then can you breathe in with a full chest relaxed.

It turns out that in different positions you will need to breathe exactly according to this pattern: exhale / inhale / exhale / hold your breath / inhale. Some people begin to change outwardly even when doing only the basic breathing exercise regularly. But it can be combined with certain poses: The exercise is performed at least 3 times in each direction. The execution speed is slow, abrupt jerks are not allowed.

The exercise is repeated at least 3 times, after each it is necessary to relax and even shake off the upper limbs.

Respiratory exercises should be performed daily. Experts recommend taking time in the morning - after all, only 20 minutes is enough to get a positive result. And he will appear after 20 - 30 days of daily training. If you add real physical activity to body flex, then this period is reduced by 5 - 10 days.

A thin waist and a flat stomach may not be a dream, but a reality. Yes, you will have to work hard - adjust the diet, exercise and devote time to breathing exercises. But the results will certainly please. Moreover, they are so fast and extremely positive.

Useful video

For information on how to make the waist thin with bodyflex, see this video: