How to make a thin waist, beautiful figure. Exercise, fitness, yoga, diet

One of the most important advantages of a female figure is a graceful thin waist, to achieve which you need to perform various kinds of exercises, not every girl can boast of it. To achieve it, you just need to adhere to the tips and recommendations given below.

The ideal waist for women, depending on height and body type

It is impossible to say with precision the ideal body parameters based on height alone. In this case, everything is purely individual, because people are completely different and they look different. But still, there is a table with information about the approximate waist size in relation to height, which you can focus on.

Based on the information in the table, it is necessary to set a goal and stock up on perseverance in order to soon achieve the coveted figure per centimeter.

There are many different types of shapes. For example, such a type as "Apple" is not at all inherent in a slender waist, on the contrary, all the fat is usually deposited just in the abdomen.

Here's a quick breakdown of how body type can affect waist formation:

• Apple, it was already mentioned earlier. This type of figure is the absence of a pronounced waist, any graceful curves in the figure, legs are often thin. If you are overweight, fat is mainly stored in the abdomen and chest.
• Pear. The owner of this type looks very feminine. The main body fat accumulates in the thighs and legs, but the waist always remains slim.
• Rectangle. We can say that the most difficult type of figure to form. The body has no special curves. The waist, bust and hips are almost identical in size.
• Hourglass. Girls with this type of figure are very lucky. The volume of the hips and shoulders is about the same, the waist is slim. Fat deposits are distributed evenly, not settling only in one specific place.
• Inverted triangle. This type also cannot boast of perfect curves, at times, the waist in size can even exceed the volume of the hips.

There are certain limits in which you need to "keep" the size of your waist. Women are not recommended to exceed the threshold of 80 cm, and men at 94 cm (these are far from ideal parameters, but it is dangerous to cross this line).

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Effective techniques for creating a thin waist

To get a beautiful waist, you must adhere to 2 basic rules:

1. Adjust nutrition.
2. Do some physical exercise.

It sounds pretty easy, but if you don't approach this matter responsibly, then nothing will work. In this case, the regularity of the actions performed is a very important criterion.

Preparation for classes

In terms of nutrition, preliminary preparation is needed, because it is unlikely that you can just go on a certain diet. Therefore, it is advised to gradually remove harmful products from the daily diet..

The body will smoothly rebuild and then proper and measured nutrition will not be able to bring stress to an organism that is not prepared for changes.

Any special preparation before physical exercises is not required to achieve the wasp waist, because basically all the workouts described below are designed for ordinary, physically unprepared women.

A set of fitness exercises for a thin waist at home

The thin waist that many women desire so badly is not always easy to achieve.

Often, women who want to achieve a slim figure and the exercises that will have to be performed to achieve it cause panic, because usually they have neither the time nor the opportunity to go to the gym, so many use an alternative substitute for workouts at home, they are free and sometimes they work even better.

Twisting the hoop

It will be difficult to achieve a slender waist without the help of this simulator, because the use of a hoop is one of the most common and easy methods of reducing it in volume.

As an independent "simulator", of course, he will not be able to help much, but if you approach the matter comprehensively, this method can become incredibly effective. Don't think that a five-minute workout a day will be enough. After all, working with a hoop belongs to a low-intensity type of fitness, and therefore, to achieve a really good result, long-term approaches are needed.

Physically untrained women should pay attention to light hoops, weighing up to about 1.5 kg. In the future, you can gradually add weight up to 2.5 kg. The most important thing is that the twisting of a new hoop does not cause discomfort, so it is best to try it right away in the store, so that later you do not regret the uselessly purchased purchase.

Do not be afraid of the bruises that appear after a couple of workouts with a hula-hoop, this is normal, for beginners it often happens out of habit.

Jumping rope

The jump rope is one of the most inexpensive and effective weight loss trainers.

How does it affect the body?

First of all, the rope helps in the formation of a slim figure. With the help of it, you can not only remove the sides and tighten the stomach, but also make the legs more prominent and toned. Also, jumping rope has a positive effect on health and helps to develop willpower.

Due to the work of the press, gluteal and calf muscles, fat cells begin to be actively burned. Such workouts are high-intensity, therefore, a fairly large number of calories are burned in the process, which is very helpful in losing weight.

How to choose a rope?

For beginners, it is recommended to buy a rope with anatomically shaped wooden handles that would fit easily and comfortably in the hand.

How long does it take to jump to get the result?

It is best to start with 10-15 minutes. slow jumps, gradually increasing the time and increasing the pace.

In just 15 minutes. jumps of medium intensity, you can burn 200-250 kcal, that is, about 1000 kcal per hour, this is quite a lot.

Do not forget about the technique of performing jumps. The back must be straight, the elbows are close to the body at the maximums, you need to rotate the rope handles only with your wrists, without using other parts of the hands.

To reduce the waist in size and, in general, to bring the figure into proper shape, you need to jump several times a day (you need to work out the jumping time yourself, starting with a small one and gradually increasing it, it will be very good if you can spend at least an hour on training).

The results will not be long in coming and will appear after the first week of training, the stomach will become tighter and tighter, and the figure in general will look much better than before.

Air twist

A thin waist, exercises for which you can always do at home, cannot be achieved without the Air Twist training similar to ordinary jumping rope, only it is possible to perform it without using it.

It is not very difficult to perform such a workout, the technique is quite simple: you need to make a jump with the bend of the legs, while the body should be rotated alternately: either to the right or to the left, in other words, you need to do some lateral twisting in the jump. With the help of such a load, the abdominal muscles are strengthened, and it becomes flatter and tighter.

Burpee

This exercise is good because it involves not only the waist, but the entire muscle group, making the figure more toned, while it is very energy-intensive. Research shows that doing this type of workout burns fat twice as effectively as doing other strength training.

Execution technique

The most important thing during such training is maintaining correct breathing and adherence to the correct sequence of exercises.

1. It is necessary to squat down, while the hands should rest on the floor with their palms.
2. Then a sharp push is made with the legs back, in this way the body takes a position as in a push-up.
3. Again, with a sharp jump, the body returns to its original position.
4. Next, you immediately need to make a jump up, while your hands should be above your head, a clap is made in the jump.

This exercise is very important to perform at an accelerated pace and quality. The number of repetitions at a time can be added gradually, starting from a minimum.

Twisting "Bicycle"

The exercise for a thin waist is also the "Bicycle", it is quite famous, but, unfortunately, underestimated. The "bicycle" has many advantages, and the most important of them is ease of implementation. With this workout, you can tighten the abdominal muscles and minimize the fatty layer of the abdomen, thereby reducing the waist.

Execution technique:

1. Lie on the mat and press your lower back to it.
2. Put your hands behind your head (a lock should form).
3. Bend your knees, slightly lift your shoulders off the floor.
4. Take a deep breath and immediately on exhalation start, as it were, pedaling with your feet in the air, while the left elbow should be brought to the right knee, and the right elbow to the left.

There are several variations of this exercise. You can do it with some complications, for example, using a sports ball (you need to squeeze it between your legs), while the muscles tighten even more, thereby working out not only the abdominal muscles, but also the inner thigh.

Cat

This exercise is aimed not only at losing weight or reducing the waist, but also at improving the functioning of the spine, because it is pain in the back that worries people with low physical activity most of all.

Execution technique:

1. Move to a flat surface, while taking a position so that your palms and knees are in contact with the floor.
2. Inhale, exhale sharply and take the basic position: the head should be directed downward, the back arched (as high as possible). It is necessary to linger in this position for 7-10 seconds.
3. Free your breath and take the starting pose.

Vertical hip lifts

This exercise requires some skill, namely good stretching of the hips and tendons. But no matter how difficult it was at first, everything comes with experience, therefore this exercise should be given due attention, because it is no less effective than the previous ones.

Execution technique:

1. On a flat surface, a pose similar to the English letter "L" is adopted.
2. Next, you need to tear your hips off the floor, while you need to stretch your feet up.During execution, the legs should in no case swing or bend at the knees.

Side bar

One of the types of planks, which is designed to work out the lateral abdominal muscles, and especially the oblique ones. Performing these exercises, you can not be afraid that the muscles of the press are pumped, because with the help of them you can achieve only the effect of light relief and harmony.

Actually, the execution technique differs from the standard plank only in that the lateral one is performed on each side, the supporting arm changes alternately.

Plank

A thin waist, the exercises for which are quite simple to perform, cannot be achieved without a plank, because this is an incredibly effective and popular workout that very effectively strengthens the abdominal muscles. Although the principles of performing the bar are quite simple, many still manage to do it wrong.

It is important to observe exactly the correct technique of execution, only then the effect will appear - a flat stomach with a relief worked out press.

Execution technique:

1. On a flat surface, take a pose similar to the push-up position, with the arms bent at the elbows, while forming a right angle.
2. In order for the abdominal muscles to be involved as much as possible, it is necessary to squeeze the buttocks (they cannot be lowered), while keeping the body in a straight position throughout the exercise.

Fitball rolling

This exercise is similar in way of execution and action to the aforementioned bar, only it is slightly more advanced.

Execution technique:

1. It is necessary to take the position of the plank, putting your hands on the fitball, resting on it with your elbows.
2. While holding this position, slowly roll the ball forward and then backward.

This workout helps to work out the abs and back muscles well.

Exercise "vacuum"

A thin waist, exercises for which can be useful not only in losing weight, includes the "Vacuum" workout. It is good because it is designed not only to reduce the waist and abdomen, but also to train the suspension of internal organs by massaging them.

If you do a vacuum for a long time, it can reduce the amount of food consumed, thereby reducing the amount of food consumed, which will lead to weight loss without much effort and strict diets.

Execution technique:

1. All the air is exhaled from the lungs, while the stomach is drawn in.
2. In this state, you need to linger for 10 seconds.
3. Then you can breathe in and relax.

It is necessary to do a vacuum at least 20 times a day (best on an empty stomach), in total, this workout takes very little time, about 3-5 minutes.

Best designed programs for waist reduction

It is best to follow your own program, because not everyone is suitable for strict diets and rigorous training, because each person has different physical fitness.

What is hard for one is easy for another. All programs aimed at reducing the size of the waist are similar in their general concept, just each person can adapt them for themselves, while making the plan individual.

To achieve a slim waist you need:

• Stick to proper nutrition.
• Observe an individual workout, independently composed of the exercises mentioned above.

If you adhere to these 2 simple rules, the result will not be long in coming.

How to schedule your workouts?

First you need to understand what exercises will need to be performed to achieve the intended goal, and then decide on their number per week, taking into account the available free time.

For a faster effect, you need to exercise often, preferably every day (it is not forbidden to give yourself a day off from exertion once a week), but you cannot overload the body. Let the training be simple, but regular and frequent, then the result will not have to be achieved "with sweat and blood." All exercises are best performed constantly in only one specific sequence.

Recording the results achieved in a diary or in notes on the phone can serve as a very good motivation, it is advisable to take photos and take measurements every day.

Don't forget about nutrition. If a person has never eaten properly before and does not imagine what it is, then you need to study this topic and, preferably, keep a food diary in which you can record the amount of food eaten and its calorie content. There is a very important point in the principles of proper nutrition - you need to consume at least 2 liters of filtered water per day.

Will yoga help you shrink your waistline?

Yoga is one of the physical practices aimed more at improving the body than at losing weight, but the last action cannot be kept silent, because yoga exercises, with which you can lose weight, are quite easy to perform and at the same time are not inferior in effectiveness to others.

There are several Asanas (yoga poses) with which you can slim your waist:

1. Staff pose. It is necessary to put the net on a flat surface, stretching the legs forward, direct the socks towards yourself, the back should be straight, the chest open, the shoulders are lowered, the gaze is directed forward. Then you need to perform 5-7 breathing cycles.
2. Locust pose. It is performed lying on my stomach, my hands are clenched into fists, I put myself under the pelvis, my legs rise, while the shoulders and chin should not come off the floor, it is necessary to stay in this position for 10-20 seconds, then inhale, and with exhalation you can already lower it legs.
3. Candle pose. Lie on a flat surface, bend your legs. With the help of the arms, the torso and legs must be brought to an upright position, the socks are pulled to the top, the hands lie on the floor parallel to each other, the whole body is in a straight position, perpendicular to the floor. Three breathing cycles must be done. Then, palms need to rest on the lower back and slowly return to their original position.

Diet as a supplement to exercise

A thin waist, the exercises for which are described above, cannot be achieved without dietary adjustments. No matter how much you want quick results, you should not resort to drastic measures, or go on any rigid diet.

Almost all diets have an effect, but the whole problem is that it is temporary, as soon as the body returns to its usual diet, all the weight returns, and sometimes even brings with it even more mass than it was before. Long-term results can only be achieved through general nutritional adjustments coupled with regular exercise.

It is necessary to adhere to the following recommendations:

1. Refuse flour, fried, smoked, sweet foods and alcoholic and carbonated drinks.
2. Drink at least 2 liters per day. water (this serves not only to activate all life processes, but also to speed up metabolism).
3. You need to gradually reduce the size of the portions eaten, this will help you lose weight without stress for the body.
4. You need to get rid of bad habits.
5. Do not forget about the use of vitamins.

If a slim body and a thin waist are truly a dream, then the exercises that you have to do will not be a burden. It is necessary to approach the matter responsibly and regularly follow all the tips given above, then a graceful waist will no longer be just a dream. The most important thing is to show patience and perseverance.

Article design: Mila Friedan

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