Throughout their lives, the fair sex dream of possessing a chic figure. However, not everyone has a figure that is close to the standards of top models. When there is no time to put yourself in order, it is possible at home to make the waist thinner in a week. Fortunately, there are several real methods to create a wasp waist in such a short amount of time. Before you make your waist thin in a week, you should remember a few exercises and the rules that should be followed every day. Only in this way it will be possible to achieve amazing results in a short time. However, in parallel with this, you will have to adhere to a certain diet and diet.
The best exercises for thin waist
The stomach is considered one of the most problematic areas for girls. However, you can become the owner of an ideal waist on your own, without the help of a coach, at home. Before you make a very thin waist in a week, you need to motivate yourself, free up some free space in the apartment and regularly perform the set of effective exercises presented below.
Many people think that in order to make the waistline smaller, the usual twists, bends, exercises for the press will be enough. However, it should be borne in mind that if exercises for a thin waist in a week are performed incorrectly, then this can only increase the sides. Therefore, you should adhere to certain rules for their implementation, as well as follow the program, which is presented below.
Before you start training, which will help make a flat stomach and thin waist for a week, you should allocate a little time for a warm-up. To do this, slopes are made in different directions, running and jumping in place for 5 minutes before the main training.
Plank on straight arms
To perform such an exercise, you must take emphasis lying down. The forearms should be used as a support. In this case, the entire body should form one straight line. Buttocks must be tense. It is necessary to ensure that the hips do not fall during the exercise. Lock this position for at least 60 seconds.
Vertical hips
To perform this exercise, you must lie down on a flat surface, such as on the floor, belly up. Hands should be along the torso. Legs rise up so that they form a right angle. The feet and hips should form a single line. Next, you need to lift the buttocks to pull up. The legs should be straight throughout the execution of this exercise. Try to avoid wiggling. After that, you can return to the starting position. Vertical hips are done 10 times in two sets.
Leg turns in supine position
The technique of the exercise involves lying on your back, on a flat surface. The buttocks and body should be pressed firmly against a hard surface. The legs must be bent at the knee joints. They should be placed near the sternum. After that, turn the bent legs to one of the sides. At the same time, make sure that they do not touch the floor. After that, you should return to the original position. Next, you need to do the same twisting, but for the other side. Turns of the legs in the supine position are made 10 times in 2 sets.
Exercise "Cat"
When performing this exercise, all the transverse muscles located on the abdomen are involved. To do this, stand on all fours on a hard surface. Take a deep exhale. In this case, it is necessary to try to draw in your stomach as much as possible. During the exercise, you should only look forward, while not lifting your head. In this position should remain for 15 seconds. Exercise "Cat" is repeated 6 times.
Side bar
When performing this exercise, all the abs muscles are involved. To perform this technique, you must lie on one side. Next, you should go to the bar, with the feet and forearms acting as support. Look only ahead. Your back should be level. Stand on the side bar for at least one minute. The exercise is performed 2 times, and the break between sets is 60 seconds.
Slim Bike Exercise
First of all, it is necessary to lie flat on your back on a hard surface. Hands should be fixed behind the head. Take turns bending the knees. At the same time, it is necessary to turn the entire body, first in one direction, then in the other. Exercise "Bicycle" is performed for 1 minute. In total, 3 approaches will be required.
Jumps with body turns
This exercise involves the abdominal muscles. The main role here is played by its rotational function. In parallel with this, coordination and balance are also trained. On the spot you need to make 15 jumps in 3 sets for each side. To do this, stand upright, keep your hands in front of you. Bounce so that the feet are pressed against each other. During the jump you should turn in one direction. In another jump, it is necessary to make rotation with the hull, but in the opposite direction.
Slim Waist Exercises
To perform this exercise, you must take a supine position. The hips are pressed against a flat hard surface. The distance between the feet should be equal to the width of the shoulders. Hands should be stretched out in front of you. Looking forward only. Never lift your head up. Hands should be bent at the elbows, and palms should be placed near the sternum. Blades to reduce. Return to starting position. This exercise is repeated 15 times in 2 sets.
Hoop rotation
Before you begin this exercise, you must take into account the fact that sports equipment must be selected correctly. The hoop should weigh more than 2 kg. Exercises with a hoop can make a thin waist in 2 weeks. In parallel with this, a few extra pounds from the abdomen will leave. If you perform the rotation for the first time, then you must not overdo it. The body should gradually get used to such activities. During the exercise, you should control the tension in the waist. The hoop rotates for an hour and a half. You can take only two breaks, the duration of which should be no more than 2 minutes.
Rope jumping
With the help of skipping ropes, girls are able to improve the metabolism in the body, as well as work out the muscles of the press. During the jumps themselves, you must turn the body to the left, and then to the right. After some time, these movements will be quite simple to perform for any girl. Jump quickly, while making as few pauses as possible. After 60 seconds of continuous jumping, you must take a break, the duration of which should be no more than 20 seconds. In total, 5 approaches of such an exercise will be required. A thin waist per week will be provided.
Training time
It is necessary to train in such a way that the muscles have enough time to recover. Therefore, it will be possible to reduce the number of exercises. For example, 4 exercises for a thin waist for 4 weeks will be quite enough. However, this option is not suitable for those who strive very quickly to become the owner of a slender figure with a wasp waist. In addition, it is worth paying attention to the fact that you should be engaged about 3 times a week. The break between workouts should be one day. As a rule, muscles get used to physical activity gradually.
Speaking about how to make the waist thinner in a week, you should adhere to the time when it will be most comfortable to perform certain exercises. Mostly girls prefer to warm up and stretch in the morning. That is how the human body connects to work much faster. The main exercises that allow you to make a thin waist for a week at home can be done closer to the evening, but not before bedtime.
Useful Exercise Tips
During home workouts, it is also recommended that you follow some advice from specialists. Speaking about how to make the waist thin in a week, the following rules must be observed:
- All exercises should be performed smoothly. Talking about how to quickly make the waist thin in a week, you should pay attention to the fact that sudden movements should be excluded. Rest between sets should be no more than 60 seconds.
- To make the waist thinner in a week, you also need to follow the breathing technique. Rest should be when the body relaxes. Efforts should be made only on exhalation.
- Do not press the chin of the chest. To make the waist thinner in a week, you need to maintain an even neck position when doing exercises.
- You should also control your posture. The loin should not tear off a hard surface during exercise. No need to reload the spine.
- Exercises must be performed in a well-ventilated area.
- How to make a waist thin in a week? Exercises should be completed by stretching. Thanks to this, the muscles can relax well.
- In parallel with all this, it is necessary to lead an active lifestyle. How to make a waist thin in 2 weeks or in one? You must regularly go for a run, do yoga, and also ride a bike.
Diet and diet for weight loss
It is impossible to achieve the set goals if you do not adhere to the appropriate diet and diet. To make the waist thin, you need to start with counting calories. To reduce the excess volume of absolutely the whole body, as well as separately the waist circumference, it is important to include some foods in the diet:
- Avocado and olive oil contains a large amount of monounsaturated fatty acids, which guard the harmony. The fact is that these substances do not allow fat to accumulate in tissues, including problem areas.
- Pine nuts. The oil of these nuts stimulates the release of hormones in the woman, which are able to suppress appetite. Therefore, pine nuts must be present in the diet of any girl who wants to become the owner of a thin waist.
- Grapefruit, pineapple and raspberries. The fact is that these fruits and berries contain fat-burning elements. Therefore, they must become indispensable in the diet. At the same time, experts recommend eating grapefruit for breakfast.
- Fish oil can reduce body fat in problem areas. In addition, this product stimulates the oxidation of lipids.
- Oatmeal. Oatmeal contains fiber, as well as complex carbohydrates. Due to this, the cholesterol level in the body decreases. Oatmeal can save a woman from obesity. It is this product that can increase testosterone levels, as well as make the body burn its own fats and build muscle. Oatmeal is recommended in the morning.
Stimulating agents and preparations
Over time, the body accumulates in itself extra pounds, toxins, salts, toxins, which can sometimes be very difficult to overcome. In such cases, it is necessary to give an impetus to the human body to begin to act, but before that it should be examined by a nutritionist and other specialists, having received medical recommendations.
To cleanse the body and improve their metabolism, doctors recommend consuming skim milk products with cinnamon, picking senna or buckthorn, coarse ground flax flour, which must first be infused with kefir, ginger and green tea, apple cider vinegar with cinnamon, water with honey. In order to speed up the process, it is also recommended to drink special weight loss tea, for example made on the basis of hibiscus. This should include tea brand "Redslim", "Zenslim." You can also additionally use drugs that contain herbal supplements, such as "Realeks".
You can purchase such products at any pharmacy or in a specialized store. All these drugs have a relaxing effect on the human body, in particular the intestines. It is for this reason that you should drink such drinks very carefully so as not to harm your health.
In addition, it is worth paying attention to the fact that at present, special preparations are sold in sports nutrition stores that can burn fat.
Waist Slimming Wraps
In addition to following a diet, performing exercises, taking additional supplements, experts recommend doing body wraps. The best formulations for this procedure are made on the basis of liquid honey. In addition, cinnamon, mustard, ground coffee, red hot pepper are added to the main ingredient.
Such a mask can be applied with a uniform layer to absolutely all problem areas on the body. Over the waist is wrapped with cling film. As a rule, the composition should be on the body for no more than 30 minutes. It is best to wrap yourself in a warm blanket during wrapping.
Most of the positive reviews have won wraps that are made with the use of blue clay and seaweed.
Other procedures to reduce waistline
In combination with all the above exercises, diet and wrapping, you can also additionally do massage in the form of tingling. To do this, apply a small amount of oil to the body, and it is best to use a special anti-cellulite cream. Fingers gently pinch body fat in the waist, but without leaving bruises. Baths with the addition of magnesia and salt are also considered very effective. They help to quickly get rid of extra centimeters in problem areas.
In conclusion, it is worth noting that with a great desire to get rid of a few centimeters in the waist area in a week. To do this, you only need to correctly perform the exercises that you can do at home, adhere to the correct diet and diet, and also supplement all this with procedures for wrapping, massage and salt baths. The main thing in this case is to motivate yourself well.