How to make the waist thinner, remove the belly and sides in a week. A set of exercises at home

The formation of fatty deposits on the body of a man or woman is facilitated by various factors of everyday life. As a rule, this is a sedentary job, lack of regular physical activity and poor nutrition. It is quite possible to make the waist thin and remove the belly at home, if you approach the process of losing weight correctly.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Ways to lose weight in the waist and abdomen

Before you begin to achieve your goal and start losing weight, you need to find the preferred way:

1. Physical activity in the gym. The trainer will select an individual exercise program that will effectively act on problem areas.
2. Exercise at home. It is important to choose a program that includes elements of aerobics, cardio and strength training.
3. Balanced diet.

   

4. Alternative techniques. This includes massages, a variety of wraps for problem areas, weekly trips to the bathhouse, scrubs, and slimming belts.

Each of the methods has advantages and disadvantages. Significant results in a short time can be achieved by combining all techniques.

How to reduce the waist and belly without losing hip volume

In order for the figure to have beautiful curves, it is necessary to reduce the waist, while maintaining the roundness of the hips. It is possible to cope with this task. The narrowing of the waist is due to the reduction in the amount of fat in this area.

Exercise alone is indispensable:

1. Refusal to use harmful products.
2. Eat less, gradually reducing the portion to 80% of its usual size.
3. You need to calculate the required number of calories and adhere to this diet.
4. Increase the amount of protein foods.
5. Eat more fresh fruits and vegetables.
6. Include in the diet sea fish, nuts, flaxseed oil.
7. Drink a glass of water before meals to reduce hunger.

Cardio exercises can help reduce your waist and abdomen:

• dancing;
• aerobics;
• swimming;
• a ride on the bicycle.

It is enough to practice a couple of times a week for 30-40 minutes.

Training Principles for Reducing the Abdomen and Waist

The diet will not be effective if the abdominal muscles are not exercised.

To reduce the size of the waist, there are certain principles that must be followed:

• physical exercises are performed in a complex no more than 4 times a week;
• use of cardio workouts;
• compliance with the drinking regime;
• the presence of a meal plan;
• compliance with the daily routine.

To remove the belly and make the waist thinner will help exercises such as "plank", twisting and push-ups from the floor.

Gym Exercise: Weekly Schedule

Exercises in the gym provide an opportunity to pump all muscles.

Women who want a flat stomach and wasp waist are interested in abdominal muscle training:

1. You will need a projectile "incline bench". Adjust the tilt of the simulator by 30 degrees, lie down, place your hands on your chest. Perform incomplete twists without lifting the lower back. For both sides, do 20 repetitions.
2. Workout on uneven bars. The initial posture is with the legs lowered, support on the forearms. Bend your legs, raise them to the torso until a right angle is formed. The pose is fixed for 20-25 seconds. Perform 15 repetitions in 3 circles.
3. Perform twisting on the "incline bench" apparatus. Hands are behind the head. The elbow must touch the opposite knee.
4. Crossover simulator required. Kneel with your left side to the simulator. Take the upper block in your left hand. Pull the block down with force while bending your torso slightly. Turn right side. You must complete 4 circles of 20 repetitions.
5. It is done using a crossover. Move a meter away from the projectile. Become sideways. Spread your legs. Grasp the lower block of the simulator with your hands. Squatting, lower it, and raising your arms to pull in the opposite direction from the projectile diagonally upwards. Change sides. 4 laps of 20 reps.

The complex is recommended to be performed once every 7 days. Otherwise, you can get the opposite effect - to pump up the abdominal muscles, which will make the waist thicker.

Before training, you need to do a warm-up to avoid sprains and muscle sprains.

Top 5 Gym Equipment Exercises

How to make the waist thinner and remove the belly with sports equipment is of interest to many gym visitors.

You can use dumbbells, an elastic band, a barbell, and other equipment to weaken the exercises:

1. HRequired equipment - dumbbells. The exercise is performed on a Roman chair apparatus. Take the correct position with your feet under the rollers. Dumbbells to raise the level of the head. Make up and down movements with your body. 3 laps 12 times.
2. Weighted slopes. Spread your legs. Put one hand behind your head. In the other, hold a dumbbell. Bend over. Make bends to the left and right 17 times. 3 circles.
3. Raise the knees to the chest with an elastic band. The leg is in the middle of the elastic band, the edges are in the hands. When lifting, the leg is in contact with the hands; when lowering, the hands are retracted in the opposite direction. The tension should be at maximum. 4 laps 15 times.
4. Bench press lying. Take a lying position on a bench. Put your feet on the floor, they act as support. On inhalation, the bar is removed from the holder and lowered to the chest; on exhalation, it rises. Do 15 reps.
5. Deadlift. Put the barbell on the floor. During the execution, the back should be flat, legs apart. On inhalation, the projectile rises, on exhalation, it descends until it hits the floor surface.

How to remove belly at home: schedule for a week

Those who do not have the opportunity to visit fitness clubs or gyms want to know how to make the waist thinner and remove the belly at home. It is enough to devote 30-40 minutes to classes to achieve the result.

Classes should be started with a warm-up:

1. Jumping rope. 5 minutes of jumping, 1 minute of rest. Repeat three times.
2. Running in place. Bend your arms at the elbows, put them at the level of the waist. Running is simulated. The movements are fast, rhythmic. Work half a minute, rest the same amount. Run 7 times.
3. Boxing. Take the position of a boxer - spread your legs, hold your hands with palms clenched into a fist in the chest area. Make rhythmic movements with your arms forward, as when punching a punching bag. The exercise lasts 30 seconds, then rest for 15-20 seconds. Repeat 5 times.
4. Bicycle with straight legs. Perform lying down. Cross your arms behind your head. Simulate cycling, straightening your legs, while lifting the body and trying to reach the opposite leg with your elbow. Perform 40 seconds, 20 - rest. Do 3 reps.
5. Horizontal running. Lie on the floor.Raise your torso using outstretched arms. Move your feet, as while running. Work for 30 seconds, rest the same amount. Repeat 7 times.
6. Raising legs and arms... Take a position on all fours. Raise the opposite arm and leg at the same time. Then switch sides. Repeat 30 seconds on each side, break 15 seconds. Repeat one more time.
7. Side jumping. Place your legs together. Put your hands on your belt. Jump to the sides. The lesson lasts 30 seconds, then rest for 15-20 seconds. Repeat three times.
8. Legs abduction in a plank pose. Take the plank position. Support on arms bent at the elbows. Alternately make movements with each leg to the side. 45 seconds to complete, 15 seconds to rest. Repeat at least 5 times.
9. Hand rotation in plank position... The starting position is a plank with outstretched arms. Raise each arm in turn, making a circular motion with the limb. 45 seconds to work, 15 seconds to rest.
10. A bike... Lie on your back. Put your hands behind your head. Raise your legs, make movements as when riding a bicycle. In this case, a turn is made with the body in the opposite direction from the raised leg.

To work out problem areas, it is enough to do exercises 3-4 times a week. Doing a full set of exercises every day can cause the muscles in your abdomen and waist to be pumped up, making it even wider.

Effective exercises for a thin waist at home

You can reduce your waist at home using exercises that help pump the oblique muscles of the abdomen:

1. Turns the body in a half-sitting position. Sit on the floor. Raise your legs and bend at the knees, put your feet on the floor. Close your hands in a "lock" on the chest. Turn the body to the sides, touching the floor with your elbows. Repeat 15 times in 3 circles.
2. Bends forward and to the sides. Spread your legs wide, raise your arms up. Make a tilt to the left, forward, right. You can use dumbbells for weight. Repeat three times 15 times.

How to remove sides with workouts at home?

Extra inches on the sides bother many women.

You can get rid of them with the help of simple exercises:

1. Side bends with dumbbells. Spread your legs wide, put one hand behind your head, take a dumbbell in the other. Bend to the side. Perform 15 times for each side in 3 circles.
2. Mill. Spread your legs wide. Raise your right hand up, bend, reaching with your left hand to the toes of your left foot. Change position. Repeat 15 times for each side in 3 sets.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

The best exercises for a comprehensive workout

A comprehensive workout will not only allow you to remove extra centimeters from the waist and abdomen, but also strengthen other muscle groups:

1. Plank. To do this, you need to lie on your stomach, support on outstretched arms and toes. The abdominal muscles must be tightened. Hold in position - for beginners 15-20 seconds with a subsequent increase in time. Relax for 15-20 seconds. Repeat the exercise at least 3 times. You can make the exercise more difficult, such as adding lateral abductions or pulling your knees to your chest.
2. Twisting... Lie on your stomach, hands behind your head, legs bent at the knees. To lift the body - reach with the left elbow to the right knee and vice versa. Do 15 times for each side in 3 passes.
3. Swing your legs. Legs slightly apart, arms raised above head. Raise each leg as high as possible, while lowering your arms, trying to touch the leg. Movements should be rhythmic. 15-20 reps for each leg. 3 sets.
4. Press... Lie on the floor. Beginners can bend their knees. Keep your hands behind your head. Raise your torso up, trying to reach your knees. You can swing the press straight or alternate with twisting. Perform 20 times in 2 sets.

How effective is hula hoop spinning?

An effective remedy for combating fat deposits on the waist and abdomen is the twisting of the hoop. For a noticeable result, you need to twist the hula hoop daily. You need to start classes from 5 minutes. Each week the training time increases, after 2-3 months, the duration of continuous training should be 40-45 minutes.

Classes can be divided into 2 parts - morning and evening, although experts believe that this method is less effective. When the hula hoop is rotated, the direction changes every 5 minutes. You need to do it daily. A light hoop should be used when menstruating.

With a correctly selected hoop, the result of the training is visible after 2 weeks.

Surgical methods to reduce the abdomen at the waist

How to make the waist thinner and remove the belly quickly, without exhausting workouts and refusing to eat, worries many women who look after their appearance. Often losing weight girls are faced with another problem - sagging abdominal skin after leaving extra pounds.

The methods of plastic surgery will help to solve this problem:

1. Liposuction - removal of subcutaneous fat. The method is suitable for young people or middle-aged people whose muscles have not lost their elasticity. It is used when sports and diets do not bring results.
2. Abdominoplasty - cutting off excess sagging skin on the abdomen. Suitable for people who have lost a lot of weight at once, and the skin is not elastic enough.
3. Removal of 11 and 12 pairs of ribs... A complex and expensive operation with a number of life-threatening complications. It is used extremely rarely.

It is not worth hoping that the result will remain unchanged after liposuction or abdominoplasty. If you do not follow the figure and nutrition, you can return to the preoperative state.

The principles of nutrition when playing sports

Physical activity is effective only in combination with a healthy diet. You should not resort to rigid diets.

When losing weight, you can not:

• roast;
• sweets and bakery products;
• salt and sugar;
• unnatural products - chips, fast food, mayonnaise and others;
• fatty;
• black tea and coffee;
• alcohol.

When losing weight you need:

• eat more vegetables and fruits;
• steam or simmer;
• eat turkey and chicken meat;
• add porridge to the menu;
• drink 2 liters of clean water a day.

It is important to follow the diet, to exclude snacks. The last meal should be 2 hours before bedtime.

Expert advice: how to maintain the achieved result

The achieved result can be saved if you follow some tips:

• eat freshly prepared meals;
• do not violate the drinking regime;
• the break between meals should be at least 4 hours;
• get enough sleep;
• be sure to have breakfast;
• do not neglect sports at least 2 times a week.

You can make a thin waist and remove your belly both at home and in a fitness club or gym. Do not forget about the principles of PP, without which fat burning will be ineffective.

In order for the figure to be slim, you always need to control nutrition and play sports.

Video on how to make the waist thinner and remove the belly

How to quickly remove the belly:

A flat stomach in 2 and a half weeks: