All girls dream of a body from the cover of a glossy magazine. Admit it, and you are no exception. So maybe it's time to get down to business? Your attention is a set of exercises for a thin waist and flat stomach, available even at home.
What should be the waist?
"Or maybe theirs, these 90-60-90?" - such a question is asked by every girl, exhausting herself with many hours of training and strict diets in pursuit of the dream of a perfect body. In fact, a 60-centimeter wasp waist is not at all ideal for every female figure. Do not forget that all parameters are individual, like ourselves.
Your reference waist can be calculated by simple mathematical operations: subtract 100 from your height and set yourself a new goal. That is, if you are the owner of impressive dimensions for a woman, and your height is, say, 175-180 cm, then the ideal waistline is 75-80 cm.
Another option for finding a harmonious waist volume is to identify the ratio with the size of the hips 70 to 100, where 70 is the waist and 100 is the hips. Thus, if the coverage of your buttocks is 100 cm, then the ideal waistline is 70 cm.
A thin waist is not a dream, but a goal!
Women have long sought the dream of a wasp waist. In the era of balls, the corset was a real salvation of court ladies who like to eat tasty and a lot. The maidservants tightened their mistress's waist so tightly that it was often impossible for a woman to breathe freely. Nowadays, slimming (forming) underwear is very popular. However, we understand that all these are only external, cosmetic products. If you really want to achieve the perfect figure, you have to work hard. The formula that helps get rid of extra centimeters at the waist and find a flat tummy is extremely simple: a strict diet + effective exercises.
In the nutritional plane, everything is elementary: you should eat often and a little, drink plenty of water, do not eat food less than 4 hours before bedtime, you will also have to give up your favorite sweets (sweets, fast food and other junk food), experts advise you not to eat 1, 5-2 hours before and after training.
To achieve aspen waist, you need to perform exercises to work out the muscles of the abdomen, special attention should be paid to the oblique muscles. However, do not forget that the exercises for pumping them are ineffective in our case: the fat will go away, but the waist will only become wider. It is advisable to give preference to a complex aimed at stretching the muscles and increasing the elasticity of the skin, as well as exercises for burning body fat.
Before starting classes, it is recommended to warm up. To do this, just run or jump for 5-10 minutes, you can do the usual exercises. Home "disco" - another great option for an exciting muscle warming.
How to make the waist thin? Exercises
Of course, the most effective way to form a waist in the fitness center is under the supervision of a personal trainer, but often there is neither money nor time to visit it. All girls are interested in the question of whether it is possible to achieve a thin waist on their own. Exercise at home helps to achieve the desired result. The main thing is to know what should be included in the complex and how to carry it out. Here are the simplest exercises for a thin waist at home, which even a novice athlete can perform.
Hula Hup
One of the best options to get rid of extra centimeters is torsion of a hoop, or hula hoop. Just imagine: an hour of this simple lesson burns up to 400 kcal. The main rule: the press during torsion of the hula hoop should always be tense, the only way you can achieve the desired result.
Slopes
Tilting to the sides and forwards is another quite effective exercise available for doing at home. Leaning to the side, place your feet shoulder-width apart, and place your hands on your belt. Maximize the torso first to the right, then to the left. Remember that the back should remain as straight as possible, and the legs should not be torn off the floor. One approach consists of 15-20 inclines in each direction.
"Mill"
In order to perform the mill exercise, place your feet shoulder-width apart, spread your arms to the sides, lean forward so that the body is parallel to the floor. Perform swinging movements in different directions so that first the left hand is in contact with the right foot, and then the right hand is in contact with the left foot. Try not to round your back, keep it straight. Perform 10-15 movements in one direction.
Turns
Starting position: legs shoulder-width apart, arms extended forward parallel to the floor (you can lock them into a lock). Rotate left and right one at a time. The back and arms should remain straight. The approach consists of 15-20 turns in each direction.
"Cat"
Get on all fours, exhale, inhale, and on the next exhalation round your back as much as possible (as a cat does), head should be lowered. Hold this position for 8-10 counts, then bend the spine as much as possible in the opposite direction (as if you want to reach the floor with your stomach. Hands should be straight throughout the exercise. "Cat" helps not only remove extra centimeters in the waist area, but also relax your back muscles.
"Vacuum"
"Vacuum" must be included in exercises for a thin waist and a flat stomach. The technique is very simple: you need to draw the stomach in as you exhale as much as possible, as if you want to reach it to the spine. "Vacuum" can be done standing (classic version), lying down (the easiest way) or sitting (to improve the effect). Perform the exercise for 5 minutes.
Cleaning for the benefit of the figure
You probably never thought about this, but even the most familiar household chores can help women in shaping their figure. So, an hour of washing the floors helps to burn more than 300 kcal, even ironing helps to get rid of body fat! However, to create a thin waist, you can intentionally create a "home bother." For example, scatter matches on the floor, place your feet shoulder-width apart (you can spread them a little further apart), lean forward with your legs as straight as possible, without bending your back. Raise one match, and then return the case to a vertical position.
Thin tummy
How to make thin not only the waist, but also the tummy? This question is of interest to every representative of the fair sex, one way or another watching herself. Exercises for the thin abdomen and waist necessarily include pumping the abs. The easiest option: lie on your back, bend your knees, put your hands behind your head, raise your upper body (so that your chest touches your knees), and then lower it to the floor. In order to make the exercise easier, you can catch your feet on some object (sofa, cupboard, etc.) or ask someone to hold their legs.
Remember that the formation of a thin waist at home is possible only with the daily implementation of the necessary exercises. The break between them should not exceed 5 minutes. It is recommended to perform 2-3 sets per training session.
If you do not want to wait long, but want to achieve the result as quickly as possible, you will have to include more effective exercises for a thin waist in your daily complex.
Dynamic side bar
Take the position of the side bar: lean on one elbow and one leg, the feet can be connected. Slowly lower your hips so that they are as close to the floor as possible, then lift them up. Perform 10 movements on each side.
Thai plank
Stand on the bar: arms are straightened, legs are connected. Reach alternately with the left foot to the left hand and the right to the right. One approach consists of 20 movements (10 per leg). The hand may tend to meet the knee or remain in its original position on the floor.
"Windmill"
To perform this exercise, lie on your back, raise your straight legs up, and arms apart. Lower your legs first to the right, then to the left. It is important that the legs remain straight and fall as close to the floor as possible without touching it. The lower limbs should “stick together” as if they were tightly tied with a rope. If it’s still difficult for you to perform the exercise in accordance with all the rules, you can bend your legs or just lower them 45 degrees to each side. Another important aspect: the exercise should be performed exclusively at the expense of the abdominal muscles - hands at this time simply lie (do not grab them on the carpet or other objects). In order to avoid temptations, palms can be turned with the back side down or completely torn off the floor. The shoulders should be in a static position. Perform 10 inclines on each side.
Double-circles
The starting position is exactly the same as in the case of the "windmill". Follow the rules for legs, arms, and shoulders described in the previous exercise. Circle the lower limbs in two, first to the right, then to the left. The approach consists of 10 double movements in each direction. Remember: the lower you lower your legs, the greater the load on the press.
"Scissors"
Lying on the floor, spread your arms to the sides (you can remove them behind your back, as shown in the photo) and raise your legs up 45-60 degrees. Cross your limbs so that the right lower leg is first on top, and then the left. Perform “scissors” for 20-30 seconds.
Russian turns
Sit on the floor, clasp your hands in front of you, bend your knees. Make a turn with the body first to the left, then to the right, with your eyes follow the hands. One approach consists of 20 turns (10 in each direction). If you want to complicate the exercise, to touch the floor with your hands, add an uplift to both legs (remain bent at the knees). For those who wish even greater difficulties, you can cross the shins of the canopy for each turn.
Lateral leg
Stand in the position of the bar and just take your legs apart one by one. It is important that the limbs remain straight, and the press is always tense. Do 10 bends on each leg.
Lumberjack
Starting position: feet shoulder-width apart, arms in front of you, locked in a lock. Bring the brushes up, as if you are going to cut a tree, then at the same time stretch your arms towards the opposite knee, and with your bent leg towards them (the right leg is the arms on the left and vice versa). Perform 10 movements on each leg.
If suddenly you don’t have enough load from the exercises given above, here is a video that will help you find a thin waist.
Exercises for a thin waist and a flat ... bust?
Performing a complex aimed at deep study of the abdominal muscles helps to get rid of extra centimeters not only in the waist area. The process of burning calories occurs, the total mass decreases, and with it the chest. Yes, yes, unfortunately, it was the bust, and not the hated thighs, that said to the girls the first: “Bye, bye!” Therefore, together with exercises for the thin waist and flat stomach at home and in the fitness room, you need to perform a complex on the formation of a seductive upper body.
The easiest and most famous way is push-ups. If you still cannot make them from their traditional position, bend your knees. However, remember that the back with any option should remain absolutely straight, and the chest should strive as close to the floor as possible. For greater muscle pumping, you can completely lower and take your hands off the ground, then put them back and slowly squeeze the body up. In addition, you can combine two in one: the formation of the waist and bust. For example, add weight to the traditional body turns in the form of dumbbells taken in hand (in their absence, you can take an ordinary five-liter bottle of water). Below is a video of how to properly engage in bust formation.
Of course, you can not ignore the legs, because we all want to have beautiful hips and buttocks? And the pumped-up bust does not go well with flabby thighs. Again, we note the traditional, but from this no less effective way to build legs - squats. Important rules: the back should remain straight, and the heels should not be off the floor. If you want to increase the load on the muscles, you can add jumping up. Hands are behind your head or in front of you - do not put them on your knees.
Another effective option for pumping leg muscles is a jump rope. The optimal daily amount is 100-200 jumps.
Take care of your body and be fit!