Exercises for a thin waist at home: a wasp waist in a month

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:

1. 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.
2. 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.
3. 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.

Features of training in the gym

Waist exercises at the gym are effective in that you get access to many machines and equipment that make them better. Thus, a useful exercise machine for the abdominal area is a Roman chair, which allows you to work the abdominal muscles more deeply than simple twists and lifts.

It's quite simple to use. You need to sit on a Roman chair, fix your legs with bolsters, and put your hands on the back of your head to stabilize the position of your head and prevent excessive tension in your neck muscles. Now perform smooth lifts of the body using only the abdominal press - the front part of the thigh should not be involved. Do as many approaches as possible.

In addition to exercise machines, regular weights also help get rid of everything unnecessary. For example, vertical bends with dumbbells are a good exercise for working the muscles we need. They are somewhat similar to regular deadlifts, but the amplitude is smaller, since the main load is received by the abs and back, and not the deltoid muscles.

How to achieve a subtle wasp silhouette at home

The following factors influence the waist size of girls and women:

• the amount of subcutaneous fat on the sides;
• volume of muscle tissue in the abdomen and back;
• hormonal levels (estrogen levels);
• natural constitution.

You can influence the first aspect by adjusting your diet, but you need to understand that the extra centimeters will not immediately disappear in the waist area. Only general weight loss of the body will lead to the appearance of a thin silhouette.

Only after getting rid of fat on your sides should you seriously think about the necessary set of exercises. An effective workout should consist of a cardio phase and a strength block. The first part improves blood circulation, stimulates the breakdown of adipocyte cells, increases endurance, thus extending the training time. The second tightens the muscles, improving overall contours. Exercising too much strength training can have the opposite effect, causing your muscle tissue to increase and your waist to become less defined.

The simplest workout can be easily done at home. Exercises for the oblique and transverse abdominal muscles, classic abs, hoop - all this can be easily done on your own, without buying an expensive subscription to a fashionable gym. The key to success in this case is regularity.

Key benefits of home workouts:

• systematic (you can practice at least daily);
• convenient time;
• saving.

If you follow the simplest rules, the first results will become noticeable in less than a month.

Be sure to watch: Making a slim waist and tightening your abs: exercises and tips A set of exercises for the abs and legs: a set of workouts for muscles, buttocks, thighs Details on how to properly pump up your abs to remove belly fat How to pump up your oblique abdominal muscles: basic exercises

Physical activity and sports

Any physical activity is useful for losing body weight and tightening muscles. For a thin waist, it is important that the loads be systematic. Any sport should be practiced at least 2-3 times a week.

The duration of the training is at least half an hour.

This period is necessary to saturate the body with oxygen, tighten muscles, and speed up metabolism. Every day, do morning exercises for 20-30 minutes, including waist exercises.

Cardio

These are exercises that increase your heart rate and improve blood circulation throughout the body. These include:

• run;
• fast walk;
• gymnastics;
• struggle;
• fitness;
• cycling;
• volleyball;
• training on simulators.

These types of physical activity improve heart function. Do cardio exercises to lose weight and get a slim waist and abs. If you are not physically fit, start by exercising 30 minutes a day. Gradually increase the duration of the exercises, reduce the breaks between them.

Do at least three workouts a week.

Power training

Use weights when performing exercises. Such training speeds up metabolism, improves the functioning of the respiratory system, and prevents the formation of subcutaneous fat. After classes, the process of burning it lasts 24 hours. Exercises for the gym:

• lunges with a barbell;
• dumbbell bench press;
• pull-up;
• twisting with weights;
• power yoga, aerobics.

You can practice at home; for this, purchase dumbbells. Do side bends, pelvic lifts, and squats with them. Strength training is recommended 3 times a week. Do some cardio exercises first, then move on to weights. Training duration is 30-40 minutes.

Modeling your figure with clothes

This interesting technique will allow you to further emphasize your thin waist and emphasize the bulge of your hips, making them visually wider. Buy trousers and skirts in light colors or with colorful prints. In this case, take only skirts with a “tulip” silhouette, flared above the knee. Direct all your attention to the lower part of your body, so avoid sweaters and T-shirts with ruffles, flounces, rhinestones, etc. They should not be flashy, preferably in pastel or dark colors.

Buy special modeling underwear with pads, which will make your butt appear even larger and your hips visually wider. Sometimes such a decision will be less traumatic and beneficial. It will also allow you to fit into your favorite jeans and shorts at any time, which is unlikely to happen after building muscle mass on your butt.

In the end, I would like to add that it is not a lush butt that makes a woman feminine. But fashion, as always, is inexorable and almost every representative of the fairer sex simply dreams of the opportunity to get a luxurious, curvy buttock. When resorting to proper physical activity, do not forget about nutrition and an appropriate wardrobe. By observing each of these points, any of you can achieve your goal. Good luck!

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Features of working with the waist area

Many women do everything to lose weight, and after some time they notice with disappointment that no results are visible. One of the common mistakes is directing all efforts to training the abdominal muscles. Of course, this is an important part of working on the waist and abdomen, but it is not the only one. If you notice that exercises to reduce your waist size are not beneficial, there are other factors to consider.

• Posture, or rather, back muscles. Try straightening your shoulders and straightening your spine in front of a mirror, and you will notice that your stomach retracts on its own. Therefore, you need to constantly monitor your posture. Yoga is very useful for her grace, which seems to have nothing to do with the load on the press.
• Internal abdominal muscles. Please note that your belly may fall out not because you have weak abs, but because the muscles cannot hold the internal organs in place, and this creates the unpleasant effect of a sagging belly.
• Cardio training . Don't limit yourself to strength training. It is cardio exercises that help burn fat, thereby ridding you of the hated tummy and sides. Running, jumping rope, exercise bike, elliptical trainer, stepper are all effective exercises for reducing your waistline too.

The ideal option is cardio training on an empty stomach. Since there is no food in the body that it can consume at this time, it will have no choice but to take energy from fat reserves. This is exactly what we need to lose weight.

Chair workout

You can do these effective exercises for your stomach and waist without getting up from your chair! And they will only take 10-15 minutes of your time. Absolutely any hard chair is suitable for training - even a stool.

Exercise No. 1 – warm-up stage. Sit on the far side of the chair. Without lifting your feet off the floor, lean your upper body back slightly. You should feel the abdominal muscles working. Bend as far as your balance allows, hold for a couple of seconds and return to the starting position. Repeat 7 times.

Exercise No. 2 – lazy crunches. The same position on the chair, hands clasped behind the head. At a slow pace, turn your upper body as far as possible to the right side, hold for 3 seconds. Repeat the same movement to the left. The hips are clearly fixed on the chair. Number of repetitions: 5 times on each side.

Complex version

Exercise No. 3 – vertical crunches. We place our hands on our head again, closing our palms into a lock. Slowly bend your upper body forward and, tightening your abdominal muscles, slowly rise back up. Number of repetitions: 10 times.

Exercise No. 4 – leg pull-up. Sitting on a chair, begin to bend your knee, pulling it towards your chest. You can help your leg a little with your hands. When your knee touches your chest, hold this position for a few seconds. Repeat with the other leg. Number of repetitions: 7 on each leg.

Exercise No. 6 – rotational movements of the knees. Bend your knees, close them and lift them off the floor. You can hold the edge of the chair with your hands. Make rotational movements with the toes of both feet, drawing a circle in the air. Draw 10 circles and lower your feet to the floor. Repeat 4 more times.

Exercise No. 7 – imitation of scissors. Lean your body back slightly, holding the middle of the chair with your hands. Straighten your legs and lift them to a small height from the floor. Start crossing your legs, imitating the motion of scissors. Perform the movement for 60 seconds.

Interesting: Standing exercises for losing weight on the stomach and sides