Hourglass: Exercise for a thin waist, flat stomach and sides at home and in the gym. How to make the waist thin: a set of exercises Exercises in the gym for a thin waist

How to make your waist slim? Slimming exercises in the abdomen.

The wasp waist is what every woman dreams of. If you manage to achieve it, any other defects in the figure will seem to be just features.

But this is not an easy task. After all, a thin waist is what a woman loses first of all after childbirth, with improper nutrition, a sedentary lifestyle.

You need to not only pump up your abs, but also correct your posture, work on body fat on your sides and strengthen your internal abdominal muscles.

How to make your waist thin with exercise?

Women put a lot of effort into losing weight. But it often turns out that this does not give any result. The most common mistake is to throw all your strength into training your abdominal muscles.

This is, of course, an important part of a slim waist strategist. But not the only one. What else should you look out for if abdominal exercises are not beneficial?

1. Posture. More precisely, the back muscles. Test in front of a mirror: it is worth straightening the spine and expanding the shoulders, the stomach is drawn in by itself as if by magic. One great way to achieve graceful posture is through yoga, which seemingly has nothing to do with heavy abdominal stress.
2. Internal abdominal muscles. Sometimes the stomach falls out not because you have a weak abs, but because the muscles do not hold the internal organs in place. It is they who create the ugly effect of a "hanging" belly.
3. Cardio training on an empty stomach. It would seem that running, cycling and jumping rope have nothing to do with a thin waist. It turns out that this is not the case. When we wake up in the morning, the body has used up all the calories from food during the night. If you drink a glass of water and do cardiovascular exercises right now, then the body will have nowhere to take calories, except from fat reserves. Including on the sides.

How to remove the sides at the waist and make the waist thin at home: exercises

Many girls, trying to lose weight in a week, start to eat little and do a lot of exercise. This is mistake. The body thinks that an extreme situation has come, and begins to preserve fat reserves especially zealously. Remember: losing weight is not a one-time promotion. Exercise should be within your reach. Here are some simple examples.

1. Raises the legs on the side. Lie on your side. Lean on your lower elbow. Begin to lift your upper leg 30-40 cm. Do not lower it back to the end, let it "hang" in the air for a few seconds. Additional effect: strengthening the thighs and buttocks.

2. Side bar. The starting position is the same as in the previous exercise. From this position, you need to lift your hips off the floor, leaning on your elbow and feet. The whole body should be one straight line. Keep your neck extended and your chest open. Additional effect: strengthening the muscles of the arms.

3. Pose of a triangle. This is a static exercise that comes from yoga. Spread your feet three shoulder widths apart. Spread your arms out. Reach forward for one of them. Touch or rest on the foot of the same name with a brush. Freeze in this position. Additional effect: stretching the leg muscles.

Waist hoop exercises

First you need to choose the right hoop. If you are a beginner, you need a lightweight version. It will not help to make the waist. But you will prepare for the transition to the next most difficult shell.

Video: Exercises with a slimming hoop and a thin waist

With a massage hoop, classes become more difficult. But not because the balls located on its inner surface help to lose weight. It's just that this option is harder and the training is more effective. Therefore, for weight loss, you can choose just a weighted option.

1. Simple twisting. For the simplest exercise, stand with your legs together. Tighten your abs, place the hoop around your waist and start spinning.

2. Complicated twisting. It differs from the previous version in that the legs are spread shoulder-width apart. Try to perform movements so that the hoop moves along the waist from top to bottom.

3. Twisting of two hoops. This exercise is much more effective, but requires a lot of skill. You should go to it after mastering the previous two.

Oxysize - exercises for the abdomen and waist

Oxysize is a special technique that combines breathing and exercise. It is somewhat reminiscent of the "breath of fire" widely used in yoga: a short, intense exhalation, followed by an uncontrolled inhalation. This breathing makes the exercises more difficult, but also more effective. It is believed that as a result, the body is saturated with oxygen, which helps burn fat.

1. Lateral slopes. Stand up straight. Stretch your arms up. Grasp the wrist of the other hand with one hand. Pull it to the side, leaning in the same direction. Do this with a special breathing.

2. Arch on the chair. Sit in a chair. Place your hands to plant yourself. Spread your legs wide forward and put on your toes. After that, tear the pelvis away from the chair, bending the body into an arc. Take a breath.
3. Twisting on the chair. Sit on a chair with your feet together. Place your left hand behind you. Raise your right hand and pull to the left. Help twist by pushing off with the left hand. Perform a breath cycle. Repeat symmetrically.

Waist Disc Sports: Exercise

The sports disc is a popular weight loss equipment since the days of our mothers. Exercises on it are by no means limited to basic twisting to dizziness. Some twist it not only with their feet, but also with their hands. Others practice on two discs at once. Here are some example exercises.

1. Opposite twisting. Stand on the disc. Place on both sides of a chair with their backs turned. Place your hands on them. Serve the legs and hips on the disc to one side, and the torso and arms to the other. Then in a mirror version.
2. Sit on the disc with your knees bent and resting on the floor. Turning over with your legs, turn 360 degrees. Then in the opposite direction.

3. Place the disc between your palms. While squeezing it firmly, move it clockwise with one hand and counterclockwise with the other. Then vice versa

Gym Waist Exercises: Fitball

The key to a beautiful waist is regular exercise. Therefore, many find it easier to do them at home. After all, few people have the endurance to go to the gym every day. However, there are also such enthusiasts.

Remember that the main thing is not a large number of repetitions of the exercise, but technical execution. A coach can help you with this. With it, you will create a training program using a fitball.

1. Bends with the ball. Get on your knees. Take the ball in your hands and extend them over your head. Tilt your torso and arms to the right, trying to keep your hips and legs still. Then repeat on the other side.
2. Raising the buttocks. Lie on your back. Bend your knees to a 90 degree angle. Place your shins on the ball. Lift your buttocks off the floor, trying to arch your body in an even arc. Then return to the starting position.
3. "Bridge" on the fitball. Lie with your back on the ball. Spread your legs so that it is comfortable to maintain balance. Throw your hands behind your head and lean on the floor. Try to stand up on the fitball by doing the "bridge". Then return to the starting position.

How not to increase your waist by pumping your abs?

Many girls are afraid that, having pumped up the press, they will look like professional bodybuilders. But it is hardly possible to increase the waist girth at the expense of cubes. To do this, for example, you need to eat a lot of protein before training. Or do a warm-up not only before but also after exercise. In general, if you are not involved in professional sports, this is unlikely to threaten you.

« For a whole week in a month, I drop out of training due to menstruation. I decided to take a chance and try to practice during this period. I don’t presume to advise, I’ll just tell you about my experience. The discharge becomes more abundant, but menstruation is faster. It does not give me any discomfort, so I continue».

« Fitball is good for moms who want to lose weight after giving birth. Convenient: during the day you do the exercises yourself, and in the evening you rock the baby on it. My only falls asleep».

« If you are using a sports disc, be prepared for the effect only on the waist. I have a wide bone. The waist has lost weight, and the hips are not reduced in any way. I can't pick up my clothes, I'm stitching them in now».

Video: 6 Waist Exercises

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.

Lead to the formation of fat rolls on the sides, which seriously spoil the figure, and sometimes self-esteem. To get rid of unwanted pounds in the waist area, you need to strengthen the muscles, tighten the ligaments and skin, which can only be achieved with the help of certain exercises. Some of them are performed without special equipment and are suitable for home exercises, but workouts in the gym can boast the best efficiency.

If you prefer to train without equipment, but want to remove fat from the waist, use a training based on the simplest side exercises. Among them, the most famous tilting of the body in different directions, which are performed in the following order:

place your feet a little wider than your shoulders, stretch your arms along the body;
lean to the right while raising your left hand;
repeat in the opposite direction;
do two sets with as many reps as possible.

To get the most out of the slopes, move as fast as possible. The muscles located in the waist area must tense with each movement.

It is desirable that the fitness training program includes several types of inclines, including a version with turns. Combining it with the classic version, you will form a superset that effectively eliminates unwanted pounds. It also does not hurt to master the mill, which deeply works the oblique muscles of the abdominal press. It is performed from a standing position, feet shoulder-width apart, straight arms directed to the sides. Alternately stretch your palms down without bending your knees. The number of repetitions is not limited.

How to pump the press correctly

Many exercises for a thin waist are aimed at working out the abdominal press, during which all parts of the abdomen are strengthened alternately or simultaneously. The order of performing classical crunches is the same for athletes of any gender. It looks like this:

spread a gymnastic mat on the floor that will relieve you of discomfort during exercise;
if necessary, place a small pillow under the lower back;
lie face up, press your feet to the floor, and palms to the back of your head;
smoothly lifting the body, stretch your chest to the hips;
do as many reps as possible, then lift your shoulders and upper back several times.

Women are better off avoiding side crunches. They make the waist noticeably wider, which does not fit into the generally accepted concept of female beauty. To work the oblique muscles without increasing the waist, make some changes to the scheme of this exercise for the sides: at the top point, additionally strain the abdominal muscles, lowering after a short delay. Men can do side crunches without restrictions.

Warm up your muscles and ligaments, use the right moment to perform leg twists. This exercise is aimed at strengthening the thighs and lower abdomen, so it is often used for recovery from childbirth. To do this, you will need a ball, bottle, or other similarly shaped object that you need to squeeze between your ankles. Starting position: lying face up, knees bent at right angles, arms extended along the torso. Alternately tilt your lower limbs to the left and right, trying to touch the floor with your knees. Remember to use a rug that gives the floor the required rigidity.

Bodyflex is a unique fitness training program that combines physical activity and breathing exercises. This popular technique is known to be highly effective in fat burning, especially when it comes to eliminating side lumps. A concomitant effect is the development of flexibility, so bodyflex can be used as a stretch at the end of the session. Here's the order of the most useful side exercise:

take a basic pose for breathing exercises;
bend your knees and wrap them under you, relax and straighten your arms;
take a deep breath and extend your right arm to the left, tilting your torso;
exhale at the extreme point, freeze and hold your breath for a few moments;
slowly return to the starting position and repeat on the other side.

Fitness training program in the gym

When you work out in the gym, you have access to a variety of equipment and equipment, which automatically makes your fitness workouts more effective. Of course, the availability of equipment does not negate the need for a competent training program, including classes in a Roman chair. This simulator allows you to achieve a deeper study of the abdominal press than conventional lifts and twists, and is used quite simply:

sit on a Roman chair and fix your legs with rollers;
place your hands on the back of your head to stabilize your head and avoid overstraining your neck muscles;
smoothly lift the body, using the abdominal press and without involving the front of the thigh in the work;
do the maximum number of repetitions.

Not only simulators help to remove excess weight from the sides, but also ordinary weights. For example, you can speed up the fat burning process with the help of such a simple exercise as vertical bends with dumbbells. They slightly resemble traditional traction, but have a smaller amplitude, due to which the main load falls not on the deltoid muscles, but on the abs and back.

If you prefer to train with a barbell, add squats to your training program, which comprehensively eliminate body fat and improve muscle relief. You can also perform a bench press with a barbell, because it not only works the shoulder girdle and chest, but also strengthens the abdominal muscles. Deadlifts have a similar effect, but can be difficult for a beginner. If you want to quickly get rid of folds of fat, be sure to do deadlifts, but use a light weight in the early stages.

The belly is one of the most problematic areas for girls. However, you can also find the perfect waist at home. You only need motivation, some free space and regular implementation of the presented set of effective exercises for a thin waist.

The best exercises for a thin waist at home

Thinking about how to make your waist thinner and quickly remove your belly? Looking for an effective set of exercises to do at home? In this article, you will find the best workout program to do at home.
Many people believe that crunches, abdominal exercises, and bends are enough to reduce waist size. It should be remembered that the wrong execution technique can only increase the sides. Follow the advice of a professional trainer and adhere to the program below.

Before starting your workout, take some time to warm up. Perform side bends, jumping, and running in place for 5 minutes before training.

How to make your waist thinner: a set of exercises at home

Exercises	Sets	Reps / Time
	2	1 minute
	2	10
	2	10
Exercise "Cat"	6	15 sec.
	2	1 minute
"Bicycle" for a thin waist	3	1 minute
	3	15
"Swimming" for a thin waist	2	15
	3	30 minutes
	5	1 minute

Execution technique:

Get into a lying position. Use your forearms as support. The whole body should form a single straight line. Tighten your glutes. Make sure that your hips do not drop.
Fix the achieved position for a minute.

Exercise activates the lateral abdominal muscles. Only your stretching can make the task easier.

Performance:

Lie on a flat surface with your stomach up. Lower your arms along your torso. Lift your legs up in a right angle. The hips and feet form one line.
Lift your glutes. Stretch up with your feet. The legs should be straightened throughout the exercise. Avoid rocking.
Return to starting position. Do 2 sets of 10 times.

Execution technique:

Lie on your back. The body and buttocks are firmly pressed to the floor. Bend your knees. Place them near the sternum.
Expand bent legs to one side. Do not touch the floor. Then return to the starting position. Do the same twist on the other side. For each side, do 10 reps of 2 sets.

The movement engages the transverse abdominal muscles.

Performance:

Get on all fours. Exhale. Try to draw in your stomach as much as possible. Look forward only. Don't lift your head.
Stay in this position for 15 seconds. Repeat the exercise 6 more times.

All abdominal muscles are involved in the exercise.

Execution technique:

Lie on one side. Exit into the plank using your forearm and feet as support. Look forward only. Keep your back straight.
Stay in this position for a minute. Do it 2 times with a break of 1 minute.

Performance:

Lie flat on your back. Lock your arms behind your head.
Bend your knees alternately. At the same time, turn the body, first in one direction, then in the other direction. Exercise for a minute. Follow 3 sets.

The press is involved. Its rotational function plays an important role. Balance and coordination are also trained. Do 15 jumps in 3 sets for each side.

Performance:

Stand straight with your hands in front of you.
Jump so that your feet are pressed together. While jumping, turn to one side. On the next jump, rotate your body to the other side.

Exercise "Swimming" for a thin waist

Execution technique:

Lie on the floor with your back up. The hips should be pressed against a flat surface. The distance between the feet should correspond to the width of the shoulders. Stretch your arms in front of you. Look ahead. Don't lift your head up.
Bend your elbows, placing your palms near your sternum. Flatten your shoulder blades.
Return to starting position. Repeat the exercise 2 sets of 15 times.

Take your sports equipment seriously. The hoop must be over 2 kg. Exercise with a hoop can provide you with a thin waist and a loss of a few extra pounds. If this is your first time doing the hoop exercise, don't overdo it. Allow your body to gradually get used to this type of stress.

Execution technique:

Control tension in your abdomen. Rotate the hoop for an hour and a half. It is permissible to take only 2 breaks of 2 minutes each.

With the help of a rope, girls will improve metabolism, work out the abdominal muscles. During the jump itself, turn the body to the right, then to the left. Over time, this movement will become fairly easy to perform. Jump fast, take as few pauses as possible. After a minute of continuous jumping, take a break of 20 seconds. Do 5 sets.

Training frequency

Train so that the muscles have time to recover. Practice approximately 3 times a week... Leave 1 day off between training days. The muscles will gradually get used to the load.

Do the Thin Waist Complex when you feel most comfortable. Usually girls prefer to stretch and stretch in the morning. Thus, the body is quickly involved in work. The basic exercises can be played in the late afternoon.

How to make your waist thin quickly in a week: tips for exercising

Exercise smoothly. Eliminate sudden movements. Rest no more than a minute between sets.
Watch your breathing technique. Breathe in as you relax. Make the effort as you exhale.
Do not rest your chin against your chest. Keep your neck straight.
Control your posture. The lower back should not come off the floor. Don't overload your spine.
Ventilate the area before each workout.
Stretch out at the end of the session. This will help the muscles relax.
Lead an active lifestyle. Go jogging, yoga, cycling.

What determines the thinness of the waist?

Subtract 1 meter from your height to determine what waist measurement will be most suitable for you.

Heredity... People who are not predisposed to being overweight achieve noticeable results in sports much faster. It is hard for girls who have a small distance between the ribs and the pelvic bone.
Hormonal background... The waist will be thin if estrogen is present in excess. If there is not enough female hormone in the body, the figure will look the opposite.
Sports training level... Waist thinness depends on the amount of subcutaneous fatty tissue. Regular exercise will help you get a slimmer waist.

Diet

Eliminate simple carbohydrates from your diet. Such food includes confectionery, sugar, carbonated drinks. All of these foods are converted to fat. Choose foods that contain protein. For meat, choose chicken breast. Eat fresh vegetables and fruits. Drink as much water as possible. Eat small meals often. It is necessary to stop smoking and consumption of alcoholic beverages.

Is it bad for girls to work out with strength machines? This question causes a lot of controversy between adherents of a healthy lifestyle and lovers of a feminine figure. It is difficult to name unambiguously wrong, because everyone has their own truth and undeniable arguments, but one thing we can say for sure - special shells help to form a waist, an attractive roundness of the buttocks and a flat stomach.

Most girls believe that body fat can be turned into a luxurious abs. Surprisingly, fat cells are unable to convert into muscle tissue. To get rid of the abdomen, you need to follow a diet and exercise or lose weight first, and only then start physical exercises to form a sports body and refine problem areas.

Do you need a gym? It's up to you to decide.

Classes on special equipment and their advantages:

The process of losing weight is faster. Due to the load, the blood circulation rate in the working area increases, which means that the reserves are rapidly degraded.
Strong and elastic muscles are formed.
A relief appears, skin flabbiness disappears.
A cheerful mood due to the release of endorphins.

All this you get literally in an hour of work. But do not overdo it, work on power blocks and a bench must be approached wisely. Here, one desire to make a thin waist and tighten the buttocks area is not enough, you need to draw up a training plan correctly. It often happens that women, wanting to get a quick result, exhaust themselves in the gym, but do not see any changes. If you do not want to be among them, heed the advice of avid athletes or sign up to a coach.

What is the best exercise regimen for losing weight? Trainers recommend spending at least one hour in the fitness room three times a week. But if you can afford no more than two visits, then try to increase the time and load: instead of 10-20 times per set, do 20 reps.

Beginners rarely warm up before starting a basic set of exercises. Strength exercises on unheated muscles are a direct path to injury. Be sure to set aside 5 minutes for running, cycling.

After warming up, we proceed to the lesson. First, give the muscles of the waist and buttocks a small load and gradually build it up.

After finishing your workout, remember to stretch your core muscles. This will help relieve tension and relieve pain during the recovery period.

How to build an exercise plan correctly

So, at the beginning of the complex of strength exercises for the waist and buttocks for girls, we carry out a warm-up. Warming up should increase your heart rate to 150 beats per minute. Next, we move on to the shells. Here we adhere to the following rules:

for weight loss and body tightening, it is necessary to include all muscle groups in the work during one lesson;
4 laps for each task;
rest between approaches no more than 1 minute;
in one circle, the number of repetitions is at least 8;
during the entire workout, we perform 20-25 approaches.

If you have time, energy and desire, then you can run for a short time. Cardio for 10-45 minutes will significantly speed up your metabolism.

To achieve a narrow waist and beautifully rounded buttocks, you need to properly approach the issue of nutrition before and after exercise:

Drinking and eating in the process is prohibited.
Before cardio and strength training, it is advisable to eat carbohydrates. This can be fruit, vegetable salad, or baby puree. The main thing is that the portion is small and the food does not press on the stomach during exercise, but at the same time gives energy and strength.
The diet should be adjusted in such a way that it helps to burn excess belly fat and maintain muscle tone. Proper nutrition is considered safe and effective in this matter.
To achieve relief and maintain tone, about an hour after completing the last exercise, you need to eat a protein product, for example, low-fat kefir, cottage cheese or chicken breast.

Choosing simulators for losing weight on the waist and pumping up the press

Each fitness center has instructors who will develop an effective training program and take into account your wishes. But if you have no desire to work under strict supervision, then you can independently compose a set of exercises for working out the waist and buttocks on different simulators. We will advise you in which direction to move, and on which types of shells to choose.

Rowing machine. He makes the abdominal muscles work and includes the rest of the groups in the work. Forms a relief press quickly.
Bench. Strengthens the buttocks and back.
AB rollers.
Absleiter. Loads the abdominal muscles.
Torso track.
Absleiter;
Horizontal bar, etc.

Here is an example of the most effective exercises for forming a thin waist in girls in the gym on simulators:

No. 1 Twisting on the block

Get on your knees facing the projectile and pick up the rope. We tighten the press and slowly go down, trying to reach with our elbows to the legs. In this case, the chin is pressed to the chest, and the back is rounded.

# 2 Hanging leg raises

Hang on a horizontal bar with your hands shoulder-width apart. Raise your straight legs until they form a right angle with your torso.

For this exercise, beginners are advised to bend the knees and pull them to the level of the chest.

# 3 Bench crunches

Tilt the back of the exercise machine to a level of 30-40 degrees. Lie on it with your back, head down, legs hold on to special rollers. We tear off the shoulders, and then the top of the body. The area of the buttocks and lower back remains motionless. Do not go down completely, so as not to relieve tension from the abdomen.

No. 4 Raise our legs with an emphasis on the elbows on the simulator

If it is difficult for you to perform the exercises of this plan on the horizontal bar, then at first you can work on a special apparatus, where the emphasis is on the forearms. To do this, put your hands on the bars, and your back is pressed against the pillow. Stretch straight legs to form a right angle or bent at the knees to the chest.

This task is good for reducing the waist. It is enough just to pull the limbs with a bias to the right and then to the left.

№5 We make ups on an incline bench

Lie on the simulator with your head up, grab the bar with your hands. Raise your straight legs up, and then slowly lower yourself to the starting position. Important! Do not lower your lower body all the way, keep your stomach tense.

No. 6 Pulling up on a fitball

Find a large gym ball for this exercise. Take a pose, as in a push-up from the floor, but place your lower limbs on the apparatus. The area of the buttocks should protrude slightly upward. Palms on the floor. Exhale, pull the legs to the chest, rolling the ball from the shins to the ankles. Delay for a couple of seconds. Inhale and starting position.

This complex for girls can be changed and supplemented. It all depends on your level of training and desire.