Waist size in women. Norm, how to measure the girth, reduce the waist. Exercises

Every woman is concerned about the slimness of her figure. Waist size is one of the main indicators. There are regulated girth norms, which are undesirable and dangerous to health to exceed.

Why should you monitor your waist size?

Excess weight is becoming a serious problem for modern society. Gaining weight in the limbs (buttocks, hips, shoulders) is not as dangerous as increasing the size of the waist. The reason for this lies in the anatomy of the human body: extra folds in the abdomen and above indicate visceral fat. This is when the internal organs of the abdominal cavity begin to become covered with fat.

And this entails a number of negative consequences:

• natural blood circulation and lymphatic drainage are disturbed, which leads to cardiovascular diseases;
• liver function worsens;
• the risk of developing diabetes mellitus doubles;
• the hormonal background is distorted (the production of the male hormone - testosterone increases);
• the attractiveness and generally accepted proportions of the figure are lost.

With every decade, a person physiologically gains weight. This is the norm and is explained by hormonal and physico-chemical changes in the body. The main thing is to keep track of your waist.

Body weight can and should change, but the ratio of the main parameters (waist to height or to hips) must be maintained.

How to measure your waist circumference correctly

It is very easy to measure your waist.

To do this, there are a number of sequential steps:

1. First you need to bare your belly by removing a T-shirt or sweater. If trousers get in the way, lower them down.
2. The waist is the narrowest part of the torso. With your hands, you need to find the place of the beginning of the chest. For convenience, it is better to stand in front of the mirror to visually observe the process. The approximate orientation is a level slightly above the navel.
3. Take a measuring tape and, holding 1 end just above the level of the navel, wrap the torso with it. Bring out the 2 end and connect to 1.
4. Exhale. Make sure the belt is not twisted or taut.
5. View the value on the tape. The number on the 2nd end of the tape is the waist circumference.
6. For accurate measurements, repeat the entire sequence again.

Waist circumference norms for women of different ages

There are several types of female figures:

• pear;
• Apple;
• hourglass;
• triangle;
• rectangle.
  

The genetic factor is one of the determining factors here. Therefore, the waist size in women of the same age can vary within a fairly wide range. Sometimes a girl at 25 years old can have a greater girth value than a woman at 35. And this is also a variant of the norm in the absence of other violations.

However, there is a permissible value, the excess of which is unacceptable for any age. A woman's waist, more than 80 cm, signals the beginning of problems. This figure is easy to remember and control this parameter. For men, this rate is 92 cm.

Waist girth, depending on height and weight

Waist size in women (the norm is up to 80 cm) is directly proportional to height and weight. There are several techniques, using which you can calculate your parameters and see if they fit into the acceptable norms.The most popular of them says: if you subtract the number 100 from the height, you should get the ideal waist size.

With weight, it is the same: 100 is subtracted from growth - weight is obtained.

It becomes clear that the ideal ratio of all parameters is reduced to equal numerical values ​​of the waist circumference and the woman's weight. These are too average norms, and for many they are not suitable even if there are no deviations. But there is a category of women of average height, the proportions of which fit into the results of these formulas.

Their height ranges from 165 to 175 cm. The waist in cm is approximately equal to the weight in kg. It is also true for them that the statement that losing weight by 1 kg gives a decrease in waist circumference by 1 cm.

Waist to hip ratio, an indicator of attractiveness and health

Waist size in women (the norm depends not only on height and weight) can change over time. But the correct proportions must be maintained, one of which is the ratio of the waist to the hip (STB). For women, it should be no more than 0.7. The world average today is almost 0.8. This suggests that more and more women are becoming obese.

A waist-to-hip ratio of more than 0.85 in women always means a diagnosis of visceral obesity, in which one should immediately consult a general practitioner and begin a full examination. An increase in waist circumference leads to irreversible internal processes that can lead to heart attacks, strokes or cancer.

The first step to take is to start eating healthy. Disturbed proportions of the waist and hip girth can be explained by a genetic factor, but the percentage of such cases is very small.

Most of the facts of visceral weight gain are caused by improper and excess nutrition, as well as a sedentary lifestyle.

In addition to the health indicator, the ratio of the waist to the hips determines the attractiveness of a woman and the harmony of her shapes and sizes. Studies have shown that men subconsciously choose women with an STB index of 0.6 - 0.7. At the same time, an impressive hip girth is very important, symbolizing the ability to bear children.

Ways to correct the waist

Waist size for women is an indicator that must be monitored and maintained. After detecting an excess of the norm, it is not recommended to immediately start losing weight.

Consultation of a general practitioner is required, who, according to the results of prescribed tests, may allow training or other methods of reducing the waist. Only in the absence of contraindications, you can begin to solve the problem.

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Physical activities

There is a whole range of special exercises aimed at correcting the waist at home:

• Hands touching heels... Lie in the starting position on the mat. Bend your knees. With a straightened hand, reach the heel with your fingertips (right hand to right leg). Twist to produce, straining the oblique muscles of the abdomen. Returning to the starting position, the hand must be changed, the head must not be lowered. Do 3 sets of 10 times on each side.
  
• Pull-up plank... Get into the starting position of the plank: a stand on the elbows and toes with a straight torso without bends. Straining your abdominals, pull your leg to the elbow (right to right). Go back to the plank and change legs. Repeat 3 sets of 15 crunches.
• Twisting with a load... For the starting position, you need to sit on the floor and bend your knees. Take a load (a dumbbell, a thick volume of a book, a bottle of water) in your hands and hold it at chest level. Lift your feet off the floor. Using twisting movements, lower the load to the right and left alternately, winding it around the waist. At the same time, the legs are held by the abdominal muscles and do not touch the surface. Perform 3 sets of 20 reps.
• Lowering straight legs from a lying position... Lie on the floor, stretch your arms perpendicular to the axis of the body. Straighten your legs and connect the heels, raise them to an angle of 90⁰ with a surface. Lower your legs alternately to the right and left, without touching the floor. At the same time, the lower back is pressed and retracted, the oblique abdominal muscles work. Do 3 sets of 10 times in each direction.
• Exercise "Bicycle"... Lie on the floor, bend your knees. Place your arms behind your head, elbows parallel to the floor. Tightening the abdominal muscles and lifting 1 arm and 1 leg, tear off the body. In this case, the elbow extends to the opposite knee. Returning to the starting position, it is important not to lower your arms and legs to the floor. Do 3 sets of 15 reps.
• Side plank. Lie on your side, create support on your elbow. Place the basin on the floor. The second hand is on the belt. By raising the pelvis, tear the body off the surface. The body should be in a straight line. Hold in this position for 15 seconds. Then relax and lower your pelvis. Do it 10 times and change side. It is necessary to complete 2 approaches.
• Slopes with load... Stand straight to the starting position: feet shoulder-width apart, the pelvis is twisted up, the arms are freely located along the body. Pick up a load (dumbbell). Twist in the waist area alternately to the left and right sides. In this case, the dumbbells are pulled down, creating resistance. Repeat 3 sets of 20 times.
• Raising arms and legs on all fours... The starting position is a kneeling and wrist stand. The pelvis needs to be twisted up, the stomach should be drawn in, the lower back should not bend. Alternately raise the opposite arm and leg, pulling them parallel to the floor. It is important to do the exercise slowly, tightening your abs and feeling balance. Repeat 3 sets of 15 times.
• Raising arms and legs from a lying position... Lie on the floor on your stomach, stretch your arms and legs as much as possible and relax. Straining the torso, raise the opposite arm and leg. Hold in this position for a few seconds. The head does not tilt back, the neck is relaxed. Do 2 sets of 10 times.
• Lowering the pelvis... The starting position is to kneel down. Stretch your arms high up. Twisting at the waist, lower the pelvis either to the left or to the right. In this case, the buttocks should touch the floor. Do 3 sets of 20 reps.

It is important to perform the listed exercises 2 hours after meals every day.

Wraps

Body wrap is one of the most widely used weight loss products, which can be done both in a beauty salon and at home. The bottom line is to apply a special agent to the whole body and then wrap it with a film, resulting in the outflow of excess fluid from the body. Therefore, the effect of the procedure is noticeable after 1 time.

The wraps are hot and cold.

According to the composition of the agent used, they are divided into:

• honey;
• chocolate;
• algal;
• fruit;
• mud.

The main properties of fruit wraps are shown in the table:

In beauty parlors, wraps are included in a set of procedures aimed at reducing the volume of the waist and hips. After application of the product, a thermal blanket and roller massage are often used to enhance the effect. An important rule is that wraps should be regular.

Only with an integrated approach can the following results be achieved:

• get rid of cellulite or reduce its manifestations;
• reduce waist, hips and other problem areas;
• reduce the visibility of stretch marks and skin irregularities;
• improve blood circulation and lymphatic drainage;
• improve mood and calm down.

The most significant drawback of salon wraps is the high cost of the procedure and the need for an integrated approach.Therefore, very often women carry out them at home.

Here are just a few recipes for this:

• Honey wrap: 300 g of honey is mixed with 2 tablespoons of coarse salt, 3-4 drops of any essential oil (lavender, tea rose, tangerine) are added.
• Chocolate wrap: 2 bars of dark chocolate (cocoa content - not less than 75%) are melted in a water bath with the addition of 2 tablespoons of any cosmetic oil. 3-4 drops of essential oil are dripped. The resulting mixture is cooled, but not allowed to solidify.
• Mud wrap: You can buy volcanic or sea mud at any pharmacy. Before the procedure, it is necessary to heat it in any way (microwave oven, water bath). Add 3-4 drops of essential oil.
• Cinnamon wrap: Add 5-6 drops of cinnamon oil to 100 g of olive or flaxseed.
  
• Pepper wrap: Ginger root 200 g finely grate, mix with chopped red pepper (1 pod) and pour 150 g of olive oil.

To carry out any wrap at home, you need to follow the following steps sequentially:

1. Take a warm or hot shower. Use a scrub to exfoliate keratinized areas. The body should be steamed and clean. For problem areas, you can massage with an anti-cellulite brush.
2. Heat the mixture for wrapping to the desired temperature (if the procedure suggests it).
3. Apply the mixture in a thin layer to areas of the body with smooth massaging movements from bottom to top. It is recommended to start with the feet and then rise higher.
4. Wrap the body with cling film in 2-3 layers so that nothing squeezes or squeezes.
   
5. If the wrap is cold, wear shaping underwear. If it is hot, cover yourself with a thermal blanket (blanket, shawl).
6. Stay in this position from 30 minutes. up to 1 hour depending on the purpose of the procedure. It is more comfortable to lie down, but a sitting position is also allowed.
7. Wash off the mixture from the body with warm water.
8. Rub the problem areas of the body with a coarse towel to enhance the effect.
9. Apply moisturizer all over the body.
10. At night, use a rich nourishing cream on problem areas.

Massage

Waist size in women (the norm may depend on the type of figure) is a problem area that requires correction in the form of manual stimulation - massages. Beauty salons most often complete the wrap with a complex anti-cellulite massage. Fat burning oils are used. Various techniques are used.

At home, there are also several options for massage:

• Manual self-massage... The technique consists in energetic movements, first vertically, then horizontally. Continue in a circular motion clockwise and counterclockwise. Patting and tapping finger movements are also used. The massage is completed with shaking movements, the abdomen is relaxed and vibrates. This massage is good before starting physical exercise: it warms up the muscles and stimulates blood circulation.
• Vacuum massage with cups... In the pharmacy, purchase special means for the procedure - silicone cans. Apply coconut (linseed, olive) oil to the skin and let the jar suck and form a vacuum. It is important that the skin inside the can rise by no more than 1 cm. Drive in a circular, slow motion around the waist and abdomen. Perform 5-10 minutes.
• Pinch massage... Lie on a flat surface. Apply any cosmetic oil to your belly. With the index and thumb, grab the fold on the abdomen and move clockwise with such pinching movements. With each new circle, the strength and intensity should increase. The skin should turn red. Perform no more than 7 minutes. After the massage, apply a soothing oil.
• Hydromassage... Get under the shower and set up a warm stream of water of medium intensity. Direct it to the abdomen and hold it for a few seconds. Then change position. Perform 5-10 minutes.
• Anticellulite massage... Apply a pharmacy fat burner.Start with light rubbing movements. Build up the intensity. The main movement is to grab a thick layer of skin with the index and thumb and lead from top to bottom. This will help break down the fats. Finish the massage again with light movements.

Any type of massage must be performed for a limited time. If you experience discomfort or dizziness, stop the procedure immediately.

Other methods of reducing the waist in volume at home

The waist size in women (the norm should not be exceeded) can be adjusted in other ways at home.

It is important to understand that an integrated approach is important in solving this issue: one massage without correcting nutrition does not change the figure.

Therefore, a combination of several methods is required. A calorie deficient diet based on nutrition. Eliminate sweet, starchy foods, fast food. Give preference to vegetables and fruits, fresh fish and fermented milk products. Eat fractionally and often. Drink at least 1.5 liters of clean water daily. Get rid of bad habits.

Also:

• Cardio training. It can be skiing or ice skating in the winter, and a morning run in the park in the summer. Also include daily walks: get off 1 stop early, do not use the elevator, walk during lunchtime.
• Twist wrap... Include exercises with a hoop in your morning exercises every day. Build up time and intensity every day.
  
• Wear a corset, which gives tone to the muscles of the press. This will also make your posture more even and stronger.
• Get enough sleep and proper rest... Stress and nervous tension cause excess body fat. Emotional peace is important during weight loss and volume reduction.
• To live an active lifestyle. A slender figure and thin waist are provided for those women who behave energetically and are not lazy. Daily cleaning, washing windows, walking the dog - all this will have a beneficial effect on the forms.

Every self-respecting woman should keep herself in shape and monitor the main volumes (waist, hips). Exceeding the norms will negatively affect not only external beauty and attractiveness, but also the basic indicators of health.

Article design: Anna Vinnitskaya

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