How to get a beautiful waist and get rid of a saggy belly. What tools, techniques, diets and exercises will help make your waist beautiful at home.
A slender wasp waist and a flat stomach are every girl's cherished dream. But, unfortunately, nature has not rewarded everyone with an ideal figure, so it is not at all surprising that women are ready for real exploits and difficult trials in order to achieve what they want. Today, it is not necessary to wear special slimming corsets, which cause a lot of inconvenience, because there are other effective ways to get a narrow waist.
What should be the waist - generally accepted norms
It is considered to be the parameters of an ideal figure - chest 90 cm, waist 60 cm and hips 90 cm. That is why many girls constantly exhaust themselves with various diets, decide on long hunger strikes that can completely ruin their health and go to the gym to exhaustion. But even these methods do not always allow achieving the set goal. The fact is that each person is individual, and many girls cannot come close to the cherished numbers. Therefore, it is so important to know your own ideal parameters.
It is very simple to calculate these data, for example, if a girl's height is 175 cm, you need to subtract 100 from this figure. 75 remains - these are the ideal parameters for the waist and certainly not 60 cm. The type of figure must also be taken into account, especially if the bone wide, small deviations are permissible, about 2–3 cm is added to the result.
For girls who have the same volume of hips and breasts, it is recommended to use a different formula. In this case, the waist will be 70% of these indicators. For example, if the volume of the chest and hips is 100 cm, then the waist is 70 cm.
How to quickly make the waist thin and remove the belly - all ways
Many girls strive to become much slimmer in a short period of time, get rid of fat deposits in the abdomen and lose weight. But at the same time, they do not want to monitor their diet and adhere to proper nutrition. It is possible to achieve this goal in the easiest way, but then you will have to constantly wear a special slimming corset. In addition, it will allow you to reduce the waist only for a while and visually make your figure slimmer. But this method will not help remove fat deposits in the abdominal area.
You can wear a slimming corset only after consulting a doctor, but no longer than three hours a day.
Only a corset will help you to get a thin waist in a short time. There are also other methods, of course, they are not so fast, but more effective and do not harm health.
First of all, you need to pay special attention to your nutrition. If you do not follow a diet, you simply will not be able to lose weight. To remove fat accumulation and make a flat stomach, it is necessary to adjust the diet. A diet is selected on a strictly individual basis, taking into account the initial weight and height of the woman, including her age and existing diseases.
At the heart of most diets is the complete elimination of fast carbohydrates from the diet. It is fast carbohydrates that are easily absorbed by the body, after which they are converted into fat deposits. Therefore, sweets, cakes, pastries, pastries, chocolate, sugar, pasta, sweet store juices and carbonated drinks are necessarily excluded from the diet.
It is important not only to stick to a diet, but also not to forget about the benefits of physical activity. Healthy eating alone will not be enough to achieve your desired goal.
You need to start the process of losing weight with the following points:
- Compliance with the drinking regime. You need to drink about 1.5-2 liters of plain water per day. Juices, drinks, soda and tea are not purified water. To speed up the process of burning body fat, you need to drink enough fluids per day.
- Do not forget or refuse breakfast. Breakfast must be complete, because it is in the first half of the day that metabolic processes start in the body. After a person has woken up, the body is completely ready to start burning fat.
- Exercise regularly. It is necessary to choose the right set of special exercises that are aimed directly at reducing the waist. It is a misconception that regular workout of the abdominal muscles will help you quickly get what you want. Weight loss does not occur only in problem areas in which we wanted to remove body fat.
It is important to try to completely eliminate or minimize the amount of fast carbs you eat. For many, this is a very difficult task, so you have to stock up on willpower and begin to stubbornly move towards your goal.
If you plan to start an active fight with the existing body fat, it is recommended to add the following foods to your diet:
- Avocados are very useful not only for weight loss, but also for the whole body. The pulp of this fruit contains many fatty acids, vitamins and minerals. That is why it is often included in a variety of diets.
- Pine nuts and pine nut oil help to speed up the metabolic process. There is an improvement in the production of hormones responsible for a decrease in appetite.
- Raspberries, grapefruits and pineapples contain tons of fat-burning ingredients.
- Fish oil is an excellent source of omega 3, 6 and 9. These substances slow down the process of fat storage. That is why it is recommended to add it to the daily diet while fighting obesity. The daily allowance should not exceed 500 mg.
- Oatmeal is an excellent source of fiber and carbohydrates, which can help lower cholesterol levels. If you add oatmeal to your diet, you can lose weight.
Diet for a flat stomach and thin waist
This diet is considered not only one of the most effective, but also quite tasty. This technique is based on the regular use of avocados, and after three days you can notice positive changes. It is not enough just one diet, because you need to solve the problem of excess weight in a comprehensive manner. If your main goal is a flat stomach and a narrow waist, it is recommended to do some simple exercises additionally.
Sample menu for the first day of the diet:
- Make herbal tea or green tea for breakfast. We'll have to give up strong black tea and coffee. Peel the avocado, remove the pit. Take half of the fruit, mix with cottage cheese and salt a little, you can add spices and a mixture of dried herbs. It is allowed to eat a slice of rye bread or a loaf of bread.
- For lunch, make mashed potatoes, but only without using oil. You can add a pinch of coffee and a little milk. During cooking, you should not salt the dishes, since you can add salt only to ready-made food. Prepare a salad from an avocado - grate the fruit, cut the tomato into slices, add a little hard cheese, use oil and a little salt and pepper for dressing. Brew fresh green tea.
- Make guacamole for dinner. To make this healthy and tasty dish, take the pulp of an avocado, chop until puree, add finely chopped tomatoes and green onions. For dressing, use lemon juice, add a pinch of black pepper and a little salt. This dish goes well with boiled chicken fillet, you can also eat a couple of loaves and drink a glass of fresh tomato juice.
Menu on the second day of the diet:
- For breakfast, the same dishes are served as on the previous day, but dates (3 pcs.) And walnuts (no more than 50 g) are added.
- For lunch, take half an avocado, fresh green onions, and a cucumber. Prepare a light salad using olive oil for dressing. The salad goes well with boiled fish, green tea or kefir is allowed, to which a little cinnamon is added.
- For dinner, low-fat cottage cheese (1-2 tbsp. L.) And half an avocado, boiled chicken breast (100 g), apple, pineapple juice (1 tbsp.).
Menu on the third day of the diet:
- For breakfast, mashed avocado and cheese pulp, green tea, 2 breads with butter;
- For lunch, avocado salad - take avocado (1 pc.), Tomatoes (2 pcs.), Sweet peppers and cut into small cubes, add canned beans (2-3 tablespoons). For dressing, use any vegetable oil, a little lemon juice, pepper and salt. Boil one egg, make green tea. You can eat one diet loaf;
- For dinner, make an avocado omelet. Take bacon and fry on both sides. Beat eggs (2 pcs.), Pour into a preheated pan, fry on both sides. Put cheese, grated cheese and chopped bacon in the middle of an egg pancake, wrap in the form of a tube. Serve an omelet with diet bread and a vegetable mix - cucumber, peppers, tomatoes. Make fresh orange or pineapple juice.
After following such a diet for three days, it is recommended to add these dishes to the daily diet. Try to eat as many fresh vegetables as possible and drink purified water. At the same time, it is very important to almost completely exclude fast carbohydrates from the diet.
How to slim the waist and remove the belly - exercises
It is quite possible to get a thin waist and a flat stomach on your own at home. But for this you need to adhere to the following tips from professional trainers:
- Strength loads should be alternated with cardio exercises. In this case, the body spends much more calories than during these two types of loads.
- Choose complex exercises during which the oblique abdominal muscles will actively work.
- Try to avoid bending over, otherwise your waist will only get bigger.
- Each exercise should be done for at least one minute.
- There is a short break of 30 seconds between each exercise, for beginners 1 minute.
- At first, it will be enough to complete 3 approaches, gradually increasing the load.
- Trainings should be carried out every other day, as the body must have time to rest before new loads.
- Stretching exercises are mandatory before each workout, which will help warm up and prepare the muscles for stress. In this case, the next day, unpleasant painful relationships in the muscles will not bother.
- So that the body does not quickly get used to the load, it is necessary to alternate exercises.
- If the training will be carried out independently at home, it is important to constantly alternate the complexes.
Twisting
During the twisting, all abdominal muscles work:
- take the starting position lying on your back - the legs are bent at the knees, the arms are locked under the head, the feet are on the floor;
- while inhaling, lift the body and touch your elbows with your knees;
- at the exit, smoothly return to the starting position;
- over time, the body gets used to the load and you can lift straight legs up.
Step plank
This exercise is quite difficult, so you will have to make every effort to do it at least several times:
- take the starting position - emphasis is placed on the elbows and the tips of the toes;
- the muscles are as tense as possible, the back remains straight;
- take a step to the right with your left elbow and leg, move your left leg and elbow;
- slowly return to the starting position;
- repeat the exercise for the right arm and leg.
Inverted scissors
Many are familiar with the classic version of this exercise, but the "inverted" scissors are performed differently:
- take a horizontal position, hands are clasped in a lock at the back of the head;
- raise straight legs - an angle of 90 degrees should form in relation to the body;
- the head and neck are lifted off the floor;
- legs fall alternately, while trying not to touch the floor.
The first time it will be very difficult to perform this exercise, but soon everything will work out. To increase the load on the muscles, the tilt angle is 45 degrees.
Walking in place with a high leg lift
This is a great cardio workout, the main thing is to try not to slow down the rhythm:
- while walking, you need to try to reach the elbow with your knees - with your right foot to your left elbow and your left foot to your right elbow;
- when pulling up, you need to make sure that the toe is pulled, and when returning to the starting position, put your foot strictly on the heel.
Swing legs lying on your back
The exercise is very simple:
- take the starting position lying on your back;
- legs bent at the knees and raised up - should be parallel to the floor;
- arms are located along the body, can be spread apart;
- the muscles of the press are tense as much as possible during the tilt of the leg to the side.
Diagonal fold
Perform this exercise while lying on your side:
- you need to lie on your left side, focusing on the gluteus muscle;
- the left hand is on the floor, the legs are straightened, the right hand is behind the head;
- focusing on the left hand, the body and right leg are raised;
- with the opposite hand, you need to try to reach the foot;
- linger for 5 seconds and return to the starting position;
- repeat the exercise for the right side.
Seated crunches
To complete this exercise, you need to take a starting position:
- sitting on the floor, keep your back perfectly straight, knees bent;
- feet are on the floor, put your hands on the floor so that the buttocks are slightly behind;
- close your hands in front of your chest, relax your lower back;
- make turns left and right;
- return to starting position.
Twisting jumps
At the end of the set of exercises, it is recommended to do cardio:
- take the starting position - spread your legs shoulder-width apart, close your hands in front of you into the lock;
- simultaneously jump and turn the pelvis to the left, another jump and turn the pelvis to the right;
- to increase the load, you can train with weights.
How to make a thin waist at home in 7 days
With every effort, you can get a slender and graceful waist in just one week. With hard work, the result will be noticeable in a few days, but in order to consolidate it, you need to continue to actively engage and monitor your own diet with special attention. It is very important to train regularly - every other day.
To get a thin waist in just a week, it is recommended to do the following exercises regularly:
- Turns to the sides. It is important to perform the exercise correctly - spread your legs shoulder-width apart, your hands are at the waist, make sure that your back remains straight. Tilt to the right and left so that the lower part of the body remains stationary. The feet must not be lifted off the floor.
- Place your feet shoulder-width apart, arms over your head in a lock, your back remains level. Bend forward, with your left elbow, try to reach your right knee. Simultaneously with the tilt of the body, lift your leg off the floor. Repeat the exercise for the other leg.
- Stand straight and bend forward, trying to reach the floor with your palms, but your knees should not bend.
- One of the most effective exercises is the windmill. Stand up straight, feet shoulder-width apart, back straight, torso slightly tilted forward, lower your arms down. Perform active inclinations, reaching with your left hand to your right foot, and vice versa. Keep your back straight, your knees not bent, try to fully straighten. Do the exercise for at least two minutes.
- Spread your legs shoulder-width apart, place your arms along your torso, your back remains straight. Rotate left and right, but do not bend your elbows. It is important that the bottom of the housing remains stationary.
With the exception of these exercises, it is recommended to twist a hula hoop or a hoop to thin the waist and tighten the belly. This sports equipment is really effective, but it must be used correctly and regularly, which will help to get rid of accumulated fat deposits in the waist area much faster.
Exercises for a thin waist in the following video:
