A thin waist is the desire of every girl. It emphasizes the figure, adds sexuality and self-confidence. A couple of centuries ago, beautiful ladies made any sacrifices to make the outlines of their figures graceful and their waists thin. The uncomfortable corsets that women wore had a great impact on their health: they compressed internal organs and interfered with breathing. Only high-status ladies attending balls and social events wore such clothes.
Nowadays, to get a thin waist, you need to work on yourself. Not all methods and exercises effectively affect this part of the body. To create a refined figure, you need to understand what affects your waist size and why it “gets fat.”
Ineffective methods for waist correction
Among the many methods for reducing the waist that are offered by Internet resources, not all work. The following will not help you quickly get a thin waist:
- Corset and shapewear, plastic wraps. By creating a shell on the body, a person interferes with heat exchange processes. During exercise, sweat acts as a cooling agent. Thanks to this, the human body constantly maintains the same temperature. When doing exercises with wraps, fluid disappears from the body; in one workout you can lose 3-4 kg. But as soon as the same amount of water is drunk, the body will compensate for the deficiency. Corsets and underwear are an ineffective method in the fight against fat.
- Hula hoop (hula hoop). It is impossible to lose weight only around the waist. To get a slim figure, you need to practice more energy-intensive exercises. Hoop training involves minimal energy consumption. Stores offer many devices for the lazy, thanks to which fat will disappear if a person lies on the sofa, relaxing. This is a myth - without expending energy, fat remains in the body.
- Point exercises. Many exercises are aimed at losing weight in the abdominal area. It is impossible for your waist to become thin without losing fat in other parts of your body.
Health disk
Since childhood, we have all known about such a device as a health disc for the waist. For those who don’t know, this is a flat device shaped like a circle. It promotes the formation of an ideal waist. It is very easy to make your figure more refined, as advertised, using this equipment. Previously, these discs were made of a steel frame, today's varieties are much more improved and modernized: they are made of durable thermoplastic material with silicone pads for additional foot massage and are equipped with elastic bands (ropes) with handles to maintain balance during the exercise.
The technique of performing the exercise on the health disk is extremely simple:
- Starting position – placing your feet together on the health disk, straight body, straight back, handles of the ropes (if they are included in the kit) grasped in your palms.
- On the count of “one”, with the force of the contracted abdominal muscles, the body turns to the right, the socks repeat this direction with ease, because the disc is very pliable and inert. In this case, the head and chest remain in place, only the waist and legs work.
- On the count of “two”, from the position of the toes turned to the right, using the force of the abdominal muscles and the legs themselves, they turn in the opposite direction, to the left.
Numerous repetitions of this exercise are difficult to calculate in your head, and it will take a long time to count. When working with the health disc, it is necessary to use time intervals and time intervals on a stopwatch equal to 5, 10, and subsequently more than minutes in one approach. To monitor changes in waist measurements, it is better to keep records: write down the date and waist circumference in centimeters in a notepad (organizer, smartphone application) and follow the chronology of the gradual decrease in the initial figure.
Causes of a thick waist
A voluminous waist may not actually be thick. Sometimes visually a part of the body is disproportionate to the shoulders and hips and there is a feeling that the woman does not have a defined waist. Also common reasons are:
- Body fat percentage. Due to poor nutrition or a sedentary lifestyle, the body accumulates excess weight. In women with a flat tummy, fat amounts to 12–14%. You cannot completely get rid of it, since it plays a role in life processes.
- Protruding belly. This phenomenon is common among men. It is less common in women. There is a waist, but it does not stand out due to the protruding belly.
- Problems with posture and spine. Scoliosis, lordosis, kyphosis affect the slimness of the figure. A stooped person does not visually highlight the waist.
- Body structure. The width of the shoulders does not correspond to the hips. The waist appears wider compared to the overall figure.
- Woman's age. After 45 years, hormonal processes in the body change. Estrogen, which previously regulated the menstrual cycle, during menopause promotes the conversion of calories into fats. A drop in testosterone levels does not allow the body to expend energy - it is difficult to lose fat.
Yoga
Many people underestimate the power of this thousand-year-old technique because they believe that such activities are intended for middle-aged and older people. In fact, this opinion is very far from the truth.
Yoga makes the muscles and joints of the whole body work, helping to burn fat, and perfectly strengthens the muscles, making the body more flexible and dexterous. Like massage, it relaxes the body and eliminates stress, one of the main causes of overeating and weight gain. So do yoga! Do it twice a week and you will see a difference very soon.
Yoga, as you know, was invented by the Indians, and the Japanese came up with an interesting method for stretching the spine and, as a result, reducing waist size. You can learn more about it in the video:
Effective methods for a small waist
A thin waist is the result of proper nutrition and exercise.
Products that help achieve results:
- raspberries;
- grapefruit;
- avocado;
- olive oil.
Nutritionists advise eating less flour and confectionery products. The diet should include proteins and fiber. Breakfast should be regular and complete. A healthy diet helps remove toxins and waste from the body. But if your goal is a thin waist, then you need to include physical exercise.
Scientists have proven that smokers have a wider waist than non-smokers. Conclusion: quit smoking to achieve your goal.
Breathing exercises, yoga and meditation help to tune yourself and strengthen the muscles of the body. Exercises for a thin waist consist of complex exercises aimed at overall weight loss.
Milla Jovovich
The actress, known for the film “The Fifth Element,” was also not blessed with a waist. Jovovich never suffered from excess weight, but she couldn’t boast of appetizing curves either.
Mila herself is not shy about her boyish thinness, small breasts and lack of waist. She wears dresses of any style on the red carpet, without trying to visually correct anything.
And here we wrote about other celebrities with nuances of appearance: Stars have come to terms with: 5 body features that cannot be corrected.
Exercises for a thin waist
Physical activity for the body can be of different types:
- exercises in the gym using exercise machines;
- gymnastic exercises;
- run.
A person can choose the appropriate options for his body, according to age, health and medical indications.
Before any exercise, you should warm up your muscles and then begin strength training.
Effective exercises for the gym:
- For the development of the shoulder girdle.
- For buttocks and thighs.
These exercises help visually make your waist thinner and also develop many muscle groups in the body.
Shoulder exercises:
- bench press sitting or standing;
- barbell pull to the chin;
- raising dumbbells to the sides;
- pull-up
Exercises for hips and buttocks:
- squats;
- deadlift;
- lunges;
- leg press;
- hyperextension.
Classes at home include:
- tilts on the sides;
- exercise “mill”;
- circular rotations of the body;
- kneeling squats;
- lying exercises aimed at the abdominal muscles;
- bar;
- exercise "vacuum";
- jumping rope.
Running plays a big role in burning fat. If you change intense running to slow running, then after a half-hour workout, the body burns fat by inertia throughout the day.
Making yourself a thin waist is not difficult, the main thing is to have willpower, eat right and exercise. Each person’s body is individual, the results of efforts appear in different periods of time.
Anna Kournikova
Another “rectangular” athlete in our selection. Not to say that the lack of a waist greatly spoils Kournikova’s figure. Anna is slim, has a beautiful abs and toned legs, and this, you see, is already something.
In addition, Kournikova’s main goal is athletic achievements, not aesthetics. Therefore, we will forgive her this small flaw.
Another “disadvantage” of the stars: Flat-bottomed: 5 stars with unappetizing buttocks.
Let's eat right
Proper, healthy eating is perhaps the main way to achieve a thin waist. We monitor our daily diet. This, first of all, means that it is necessary to say a decisive “no” to some, although tasty, but harmful products. So, he refuses:
- all kinds of sweets: sweets, cakes, chocolate, ice cream, packaged juices, soda;
- some flour products, in particular white bread, buns, muffins, cookies;
- fast foods, snacks, crackers, chips, semi-finished products, canned food;
- everything too fatty and smoked: meat, sausages, sausages;
- fried foods;
- alcohol, and especially beer: it is this drink that has the most destructive effect on the waist.
Having excluded the mentioned dishes and products from the diet, we give preference to them instead:
- dishes with a high protein content: lean meat and fish, low-fat fermented milk products: cottage cheese, fermented baked milk, kefir, yogurt;
- cereals with a large amount of complex carbohydrates: brown rice, oatmeal, buckwheat, etc.;
- fruits. Any fruit will be beneficial, with the exception of some. For example, you shouldn’t go too heavy on grapes, bananas or melons, as they are too high in calories;
- vegetables. They are low in calories, but have an abundance of vitamins and fiber, which help process and absorb food, and, therefore, form a beautiful waist;
- healthy fats. It is unreasonable to exclude them from the diet completely, hoping that this way the waist will become slimmer. You can’t live without fats completely, especially for women. Another question is that they should bring benefit, not harm. Fats contained in fish, nuts and vegetable oil are healthy.
But the fats contained in fast food, sauces, and sweets are harmful.
The correct diet is also of great importance:
- eat 4-5 times a day in small portions;
- be sure to have breakfast;
- drink water - at least 1.5 liters per day;
- We have dinner 3 hours before going to bed.
Let's be physically active
Nutrition is nutrition, but even without physical activity it is difficult to achieve an elegant waist. Both must be combined correctly and wisely. Physical exercises in this case are not at all difficult; they can be easily done at home.
- Every day, or better yet twice a day, rotate the hula hoop for 15-20 minutes. A very useful and effective exercise for the waist!
- We jog regularly. As a result, excess fat is removed from all parts of the body, and, therefore, from the waist.
- Cycling is also great for shaping a beautiful waist. As well as ice skating or roller skating - if there is such an opportunity and health allows.
- We do special home exercises for the waist. It is very simple and yet effective. Periodically throughout the day we draw in and relax our stomach. Another option is to walk with your stomach pulled in.
other methods
In addition to those listed, there are other ways to get a graceful waist.
- Wraps. How to do them correctly, read in detail in the article.
- Wearing special belts for weight loss at the waist. There are many options, but, in essence, their purpose is the same: they increase body temperature in the waist area, thereby accelerating blood circulation, which, in turn, helps to more actively burn fat and remove excess moisture from the body. This is a very good method for losing weight around the waist, but it will be even more effective if you eat right and be physically active along with it.
These two videos will additionally tell you how to make your waist slim, and in a short time.
Demmy Moor
American actress and model, the embodiment of sexuality - Demi Moore - never had parameters 90-60-90. Her body type is an “inverted triangle” (this is when the shoulders are wider than the hips) with a complete absence of a waist.
As you can see, this doesn’t matter to fans at all. Demi was able to win the love of millions, despite her imperfect figure by modern standards.
If you have a physique like Demi Moore, there is a surprise for you: Body type - triangle: 5 things that will make your shoulders graceful.
