Who doesn't want to have a perfect waist, flexible and thin? It’s unlikely that anyone has met people who admire the “beauty” of fat folds, because it looks, at least, unattractive. That is why those with a very unpleasant figure feature strive to get rid of it as quickly as possible. excess weight the most different ways. However, not all control methods are equally effective, and some not only do not bring results, but also aggravate the situation. So how to “fight” belly fat correctly? How to make your waist thin? We will help you find answers to these exciting questions.
Causes of excess fat accumulation in the waist area
The “absence” of a waist is not always caused by excess fat. The structural features of the skeleton and muscle structure are of great importance. Therefore different people the waist is expressed to a greater or lesser extent. A characteristic sign of “obesity” in this area is precisely the folds, which are especially noticeable when wearing clothes with a tight belt (for example, jeans). What contributes to the formation of such an unattractive “roller”?
- Reduced speed of metabolic (metabolic) processes in the body. This factor can be either hereditary or acquired (for example, due to illness).
- Malfunction of the endocrine system. This sometimes happens in female body after childbirth, as well as as a result of severe stress. Often hormonal disorders caused by taking certain medications.
- Unbalanced nutrition that does not correspond to the “energy consumption” of the body.
- A sedentary lifestyle, most often associated with the characteristics of professional activity.
- Weakness of the abdominal muscles (with good general physical shape).
Before you get serious about improving your figure, you should visit an endocrinologist. If the examination does not reveal any pathologies, then you are quite capable of making your waist thin.
Physical activity is the main enemy of fat deposits
It's no secret that sport helps not only to maintain health and youth, but also perfectly shapes the figure. Therefore, you should definitely take him as your ally. The most effective in terms of correcting individual problem areas of the body will be classes according to specially designed programs (shaping, yoga, water aerobics, etc.) under the guidance of a competent trainer. In your free time, you can study at home. What exercises for a thin waist and a beautiful stomach should be included in your arsenal?
Exercise 1
Sit on a chair, rest your hands on the seat to maintain balance. Make your back straight, lift 
chin and legs. Move your legs to the right and left. You should start with ten repetitions, gradually increasing their number.
Exercise 2
Sit on a chair or chair, legs together, feet firmly on the floor. As you inhale, extend your arms straight out in front of you and tighten your abdominal muscles. Start by slowly bending forward and finally touch the floor. Inhale again and slowly return to the starting position. One cycle completed. For the first time, five cycles are enough, the number of which can be increased over time.
Exercise 3
Hoop rotation - no better exercise for the belly and waist. You need to start with a light apparatus, increasing its weight or duration of training as you train.
Exercise 4
It can be performed anywhere: at home, away, at work or on vacation. It is very simple: tense your abdominal muscles for a few seconds, as long as you can stand it, and then relax. Do this exercise as often as possible, and the results will not be long in coming.
Correction of diet and regimen
Without changing certain eating habits, it will be quite difficult to achieve a thin waist, even if you significantly increase the amount of physical activity. Therefore, you should listen to the following recommendations.
- Meals should be regular and frequent, at least five times a day (every 3-4 hours).
- You should not rely on mono-diets (kefir, apple, buckwheat and the like). The weight lost as a result of their use will be restored very quickly as soon as you return to your normal diet. You need to remember that you will have to eat “newly” for a long time perhaps for the rest of your life.
- Don't eat when you don't feel like eating at all. Wait for the feeling of hunger to “wake up”.
Limit your intake of animal fats and simple carbohydrates (sugar, sweet pastries, ice cream, carbonated drinks) to a minimum. - Give preference to lean meats and eat fish more often. The main side dish should be vegetables: raw, steamed, stewed. For salad dressings, it is better to choose unrefined vegetable oils or low-fat sour cream.
- A good addition to the main diet is low-fat fermented milk products. You can also use them before bed, because an acute feeling of hunger (if, for example, you had dinner too early) will not only prevent you from falling asleep, but can also cause serious stomach problems.
- Consume herbal teas, stimulating metabolism. Black currant leaves, thyme, oregano, mint, and lemon balm are suitable for these purposes.
Beauty treatments at home
They will serve as a good addition to the diet and physical activity, helping to make the waist thin.
Wraps
They improve blood circulation and lymph circulation in tissues, promote the removal of toxins and the breakdown of fat cells.
1. Honey. It is better to use fresh liquid honey. Apply a thin layer of it to the waist and, if necessary, abdomen, wrap these areas in plastic, cover with a warm blanket or blanket and lie there for half an hour. Then take a shower and apply moisturizer.
2. Chocolate. Melt a bar of dark chocolate (you can do two if you are afraid that one will not be enough for your waistline). Apply to the problem area, further steps are the same as for honey wrap.
3. Clay wraps. You can use all types of clay that are sold in pharmacies: white, blue, green. Dilute the amount you need (usually 2-3 tablespoons) with water to a creamy consistency. You can add 3-4 drops essential oil(if there is no allergy). Lemon, grapefruit, orange, cedar, cypress, and thyme oils are suitable. Exposure time is 30-40 minutes.
You can find other recipes used to reduce waist size based on seaweed, cocoa, vinegar, tea or fruit in the article “”.
Self-massage
It should be carried out with light, but at the same time quite intense pinching and stroking movements until slight redness of the skin appears. As a massage oil, you can use ready-made cosmetic creams that help improve blood circulation and break down fat cells (with caffeine, extracts of horse chestnut, seaweed, red pepper).
A contrast shower would be a good replacement or addition to a manual massage. It will not only help make your waist thinner, but will also significantly improve the condition of your skin, giving it firmness and elasticity.
How can modern medicine help?
If for some reason you need to get back to normal very quickly, you should seek help from a medical cosmetologist. To date effective methods There are a lot of corrections for excessively curvy shapes. Some of them can make your waist thin in a week. This different kinds hardware massage (compression, vacuum), mesotherapy, effects on fat deposits with ultrasound, laser, radio waves. The technique of local tissue cooling (carried out using a special apparatus) has proven itself, when fat cells are destroyed under the influence of low temperatures and are then eliminated from the body naturally.
A radical method of eliminating the “roll” around the waist is liposuction. Modern medicine offers new, more gentle ways to remove excess fat when the operation is performed under local anesthesia with minimal damage to the skin and blood vessels. Decide which option will do in a particular case, only a plastic surgeon can do it after a full examination and a series of examinations.
If you are not ready to solve the problem radically or there is simply no need for this, be patient and make a long-term plan to change your lifestyle, the persistent and methodical implementation of which will certainly give a positive result.
IN different sides. Over time, the regular hula hoop can be replaced with a special one - a weighted one.
Stand straight, place your feet shoulder-width apart. Make circular movements with your body alternately in one direction and the other. Then lean forward, keeping your back straight. Your palms should touch the floor, then your left and right legs.
Now we need to strengthen the muscles of the top and center. Lie on your back, bend your knees and at the same time lift your heels off the floor. Hands should be behind your head. Raise your body 10-15 times so that your shoulders and top part came off the floor.
Then you can stand up, placing your legs as wide as possible, bend them at the knees and, straining, sharply move your pelvis forward, returning to the starting position - relax.
The lower abdominal muscles are also important for a thin waist. They are strengthened this way. You need to lie on the floor, raising your legs and head bent at the knees. Then you need to take your knees and pull them towards you. At this time, you need to make a reverse effort.
When you get used to the load, you can straighten your body, touching the floor, and then rise again in the same way.
Another problem area is the sides. They also need to remove excess fat. Lie on your back, removing your hands so as not to help yourself with them. Bend both legs at the knees, placing the left one on top of the right. Raise your body by turning to the right as far as possible. Then return to the starting position. Then change legs and side of the turn.
Video on the topic
It is better to practice in a well-ventilated area. Combine classes with running, dancing, and diet. Then the wasp waist will appear faster.
A thin waist makes the figure more graceful and balanced, attracting many admiring male glances. There are several ways to create a thin one without multiple restrictions.
The path to a thin waist: classic methods
The advantages of a thin waist are obvious. The figure looks spectacular, between the hips and chest increases, which visually makes you more attractive. A thin waist will make you feel sexy and wear beautiful, tight-fitting clothes.
Remember: you won’t be able to make your waist thinner by exhausting yourself with abdominal exercises. The main goal of this exercise is to strengthen muscles, so it practically does not help remove excess fat deposits. Professionals also note that if you constantly pump up your abs, your waist will become slightly wider (due to the set muscle mass).
However, you shouldn’t completely give up pumping your abs. A good muscle frame will help tighten a sagging tummy, which will visually make your figure more beautiful. The main thing is to exercise in moderation.
To get a beautiful waist, you need to get rid of the fat that hides it. To do this, review your diet a little. Avoid baked goods, cookies, and sweets. Carbohydrates are the main “sponsors” of deposits in the abdominal area.
Train yourself to eat and drink in small portions. When your stomach gets full, your muscles and skin automatically stretch, resulting in unsightly folds. Small portions will not only avoid this, but will also help you always be full.
Train yourself to suck in your stomach. Moreover, this should be done both when trying on an elegant dress, and while sitting at your desk. The latter position of the body contributes to the acquisition of a saggy tummy, which will prevent you from getting a beautiful waist. If you learn to control your body, you will quickly notice the desired changes in your figure.
An unconventional approach to waist reduction
An effective and unusual method for acquiring a thin waist was developed by Dr. Fukutsuji, a specialist from Japan. He believes that diets and increased sports activities negatively affect a woman’s physical and emotional health. Therefore, to get a beautiful figure and correct the appearance given by nature, the doctor recommends working not with muscles and fat, but with the skeleton.
Fukutsuji is an expert specializing in the human skeleton. Studies have clearly shown that waist size depends on the location of the hypochondrium and pelvic bones. The wider the gap between them, the more massive the figure.
The main tool that will help make your waist more pronounced is a roller made from a towel. The diameter of homemade equipment should vary between 7-10 cm. The second point is that the exercise must be performed on a hard surface. For example, massage table or semi.
Lie down and place the bolster under your back, where your ribs begin. Stretch your arms up, palms down and little fingers clasped. Spread your legs shoulder width apart (about 20-25 cm) and tilt them towards each other so that thumbs touched. You need to lie in this position for five minutes.
After completion, do not make sudden movements. Get up very slowly and carefully. According to reviews of girls who performed this exercise for a month, their waist decreased by 4-6 cm.
Not all exercises for the sides and waist are useful and effective for the fairer sex.
1. If you do side bends every day using dumbbells, your waist will, on the contrary, expand, because the growth of the oblique muscles accelerates. Men will get better results from this exercise than women.
3. When turning with weight on your shoulders, compression of the intervertebral discs occurs, which can lead to spinal injury.
4. Doing only strength training will not reduce your waist size. It is important to include cardio training in your program that will deal with fat deposits on the sides.
5. To get maximum results, it is important to exercise every other day or two. First, you should warm up, then perform special exercises for the lateral muscles and abs, and finish with cardio exercise.
Greetings, gentlemen and especially ladies! Today we have an unusual article - a women's one. And the topic is very pressing and relevant: how to make your waist thin. After reading, every young lady will know what steps need to be taken in order to achieve a wasp waist, we will look at how general recommendations, and a specific case that will quickly reduce the total volume.
So, sit down please, let's get started.
How to make your waist thin: the theoretical side of the issue.
I have already mentioned more than once about the types of female figures and the preference for them on the part of the male population. So, in a nutshell, the most interesting or eye-pleasing for us are the pear-shaped and sand mold, and from the point of view of ideal anthropometry, the latter is considered the standard. The main curvy features of the watch are the presence smooth lines and streamlined curves. Representatives of this body type are distinguished by a pronounced waist, which effectively emphasizes a moderately curvy top and the same bottom. Actually, we will work on creating a narrow waist in this article.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Why do you need waist measurements?
What lady doesn't want to learn the secret of how to make a thin waist? At least I haven't met anyone like that. Ask any smart girl with this question, and she will answer: “Of course I want to!” Subsequently, we will just start implementing this wish, but first we will dig a little into the theory.
Waist size is one of the main factors showing the degree of neglect of your physique and overall health. Therefore, it is extremely important to “keep” your waist within adequate limits, in particular the following:
- for men (no more 94 cm);
- for women (no more 80 cm);
The optimal ratio is considered 75-80 in men, against 65-70 among women.
Note:
The width of the waist from left to right depends on genetics and bone structure, but its thickness from front to back can be adjusted.
Any hint of a waist makes a woman’s figure much more attractive, and therefore the desire of women to reduce waist volume will always be one of their priorities. Compare the visuals of women with and without waistlines and draw your own conclusions.
We all know very well, and women even feel for themselves, that after certain events, for example, the birth of a child, the waist begins to float and spread to the sides. And just a year ago you were a thin and loud girl, and after giving birth you turned into a tasteless “chick” (recorded from the words of the reader). However, everything is not so sad, and the current situation can be improved. Let's talk about how later.
Waist enlargement in women over 40. How does it happen?
Usually, it is after childbirth that women face the question of reducing their waist, and if the reasons for such swelling are quite understandable, then with the distribution of the waist in women, not everything is so clear. At an older age, after 40-45 years, the issue of waist narrowing is becoming relevant again. And here it is important to understand how, in principle, the process of increasing the waist occurs in this case.
For example, you got knocked 45 , which means that, most likely, the natural female processes in your body have stopped (or are in the decaying stage), I'm talking about menstruation and menopause now. In women, the main reproductive hormone is estrogen, it regulates menstrual cycle and helps thicken the uterine wall to prepare for conception and pregnancy. During menopause, the ovaries produce less estrogen, and as a result, the body begins to convert more of the calories consumed into fat rather than muscle. Fat cells burn fewer calories, so during menopause you are likely to increase your weight and, as a result, your waist.
Another hormone that can also be found in women is testosterone. It helps the body produce muscle mass and increases the metabolic rate. During menopause, testosterone levels drop, metabolism slows and the body burns fewer calories.
Another androgen hormone (or rather a group), which is present in women in relatively small quantities, is responsible (including) for sexual desire and increased energy, these are DHEA, DHEA-sulfate, as well as androstenedione and dihydrotestosterone. Increased levels (for various reasons, for example, doping) cause masculinization of women and, among other things, the deposition of fat deposits in the middle part of the abdomen. In general, androgen levels decrease during menopause, but estrogen levels drop at higher rates, making the androgen ratio higher.
Not many people know, but the cause of a large waist is not always an excessive level of subcutaneous fat. The body's retention of water can contribute to the appearance of a bulging tummy. The important “fertility hormone” progesterone decreases during menopause, and the decrease in its levels leads to water retention, causing the stomach to swell, increasing the size of your waist.
Another hormonal factor that increases the waistline is high levels stress, anxiety, depression. Chronic stress causes release, increased level which contributes to the emergence of the animal lifebuoy. Cortisol itself is not a bad hormone; it is designed to give a person 5-10 minutes of energy in times of danger. Chronic stress has become a common factor in modern life, and therefore the body is not able to distinguish a real threat from an everyday one life situation, and the released energy often remains unused (not used), which leads to weight gain, including waist size.
So, we’ve dug the theory, let’s move on to...
How to make your waist thin: the practical side of the issue
If you are waiting for some secret methods, then I hasten to disappoint you, everything is quite banal and straightforward. To make a narrow waist, you need a set of the following measures:
- special exercises.
- nutrition adjustments;
I. Exercises for a thin waist
For those who don’t know, I’ve been on the project since February 2015 there is an opportunity to order. So, at one time, several readers contacted me with specific goals - to narrow their waist. This has been achieved (on average the decrease in girth was 3-5 cm), and further we will look at how this was achieved.
No. 1. Vacuum
If you're looking for the answer to how to slim your waist, one of the best waist-trimming exercises is the vacuum. This isometric exercise (muscle tenses without moving) for the transverse abdominis muscle, which acts as a natural corset for your core (natural weightlifting belt). The transversus muscle holds the internal organs and can therefore prevent bloating.
Technique:
Lie on your back, bend your knees and place them on the floor. Exhale all the air from your lungs. Make maximum effort and bring your stomach as close to your spine as possible, trying to touch your navel to the latter. One isometric contraction is one repetition. The vacuum exercise can be performed while kneeling, sitting or lying down. The average delay time in the compressed position is 15-30 seconds (as progress 60 ) , then comes relaxation and a new repetition. Take small breaths as needed.
Note:
The correct execution is controlled by a deep burning sensation in the abdominal area, the more repetitions you do and the longer you hold the tension.
Execute 3 approach to 10-15 once (By 30 seconds).
No. 2. Plank
An exercise to strengthen your core muscles and create tight abs.
Technique:
Execute 3 approach to 45-60 hold seconds.
No. 3. Side plank
The exercise targets the lateral core muscles, internal and external obliques.
Technique:
Execute 3 approach to 45-60 hold seconds.
Note:
Overdeveloped obliques make the waist look bigger and worsen the “sandiness” of the figure, so you should not perform the exercise often and in combination with other obliques.
No. 4. Burpee
It’s not quite a purely abdominal exercise and is rather a total exercise (for the whole body). Often used in high-intensity circuit training (HIIT), forcing most muscle groups to work. It combines: squats, planks, push-ups and jumping jacks.
Technique:
It does not present any difficulties and is fully described by the image.
Execute 3 approach to 10 repetitions of the full cycle.
No. 5. Jumping rope
Another seemingly non-thematic exercise is jumping rope. However, it can make a significant contribution to slimming your waist by increasing your metabolic rate. In addition, it constantly keeps the core muscles in tension. Upon completion of the main strength training, in order to lose weight, it is useful to conduct high-intensity training with a jump rope like: 40 seconds of fast jumps, 15 seconds break, 40 seconds of jumping at a moderate pace, 15 seconds break. This 1 circle. Total completion 5-7 circles
No. 6. Hoop torsion
What exercises should you avoid to avoid enlarging your waist?
Below is a list of exercises that can lead to an increase in waist size. So, these include:
- classic squats with medium/heavy weight with a belt;
- lateral extensions on the machine;
- lateral bends with dumbbells/kettlebells;
- straight abdominal crunches in the simulator;
- bending from side to side while sitting on your butt on the floor.
So, to summarize the exercise part, our waist reduction training program looked like this.
The presented scheme allows you to count on a minus result 3-5 cm in waist 1,5-2 months subject to 2 -x daily inclusions of training in your main schedule (after strength training) and dieting. Speaking of birds :)…
II. How to make your waist thin: a special diet
Of course, if you are not ready to make adjustments to your current diet, then at least twist the hoop and become a spinning top, but you will not reduce your waist. Therefore, we are preparing to make changes to our daily diet.
Waist reduction issues – reduction issues general level subcutaneous fat tissue. You cannot remove fat locally, for example, only from the abdominal area. A person loses weight immediately and everywhere, but fat from the most problematic regions is the last to be lost. Weight/fat loss only occurs in a calorie deficit, i.e. You burn more than you consume. Thus, you need to either cut your caloric intake by 350-500 kcal, or move your muscles more actively :).
In general, to lose weight you need to stick to this macronutrient ratio.
Basic rules for reducing your waist
To effectively lose weight, you need to follow the following rules:
No. 1. Calculate your daily caloric intake and distribute it over the course of the day into 4-5 meals
We have already discussed how to calculate calorie content more than once, in particular here -. Let's say for you it amounts to 2000 kcal/day. 60% we eat up to calories 4 hours of the day, the rest 40% lay up to 9 evenings.
Surely at first it will be difficult for you to jump off the “needle” of three meals a day and you will constantly be forced to eat something, i.e. snacks. So do them, but do them right, on average, each snack should be no more 150-200 kcal and consist of the right foods, for example, these.
No. 2. Include lean protein and fiber in every meal
They not only help you lose weight, but also make you feel fuller longer. Use as sources of protein.
Fiber can be found here.
No. 3. Drink enough water
On average a person should consume 1 liter clean water for every 30 kg body weight. If you are actively working out in the gym and also doing aerobic training, the amount of fluid consumed increases. Total, if your weight 50 kg, then you need to drink more than 1,5 liters of water, taking into account the activity in the hall this figure can reach up to 1,8-2 liters
No. 4. Include natural fat burners in your diet
The main products for burning fat and reducing your waist include:
Actually, we’re done with the basic recommendations, now let’s look at a specific nutrition plan for one day for a girl weighing 60 kg who wants to lose weight slightly (by 2-3 kg) and narrow your waist by a few centimeters.
Below I will give a diet from the nutrition plan that our heroine followed, and which allowed her to achieve the announced results.
Well, actually, everything that I would like to report on is now in your hands complete guide how to make your waist thin.
Afterword
Today we dealt with the issues of creating a wasp waist. I am sure that each of you reading these lines will achieve a reduction in fat volume and will look even tastier!
Finally, write comments, see you next time.
PS. Are you worried about your enlarged waist?
P.P.S. Attention! 19.04 The ability to send questionnaires for and food will become available. I will be glad to see you working together!
With respect and gratitude, Dmitry Protasov.
Graceful hourglass- the standard type of female figure, which equally excites the minds of both the female and male half of humanity. Men never cease to admire women with a thin waist and a flat, seductive tummy, and women try with all their might to change the body’s not always ideal proportions. The “Lose Weight Without Problems” portal will give you useful recommendations How to make a thin waist at home with simple exercises.
Ideal waist: calculating your individual volume
Waist size is influenced by many factors. Some people should seriously reconsider their daily diet and reduce their daily caloric intake so that the fat on their sides begins to melt. Others need to take care of their health: balance hormonal background and be examined for thyroid problems.
Only by getting rid of the root cause can you begin to form beautiful shapes with the help of exercises.
Let’s immediately make a reservation that many, before making their waist thin at home, choose the wrong parameters. The reference 90-60-90 is an artificial stable measure, while each person has his own anatomical features, which are dictated by nature and heredity.
To calculate your own optimal waist size, there is a formula: minus 100 of your height in centimeters.
If you are a baby 160 cm tall, then the reference 60 is just your case. And when the height is 180 cm, then the waist size, accordingly, should be 80; there can be no talk of any 60 cm. Those with wide bones or a shortened distance between the lower pair of ribs and the pelvic bone will have to add a couple of centimeters.
For those whose bust and hip measurements are the same, there is another method for calculating the ideal waist volume. To do this, you need to divide the volume of the chest or hips by the volume of the waist and the result should be a figure of 0.7.
Correct training algorithm
How to quickly make your waist thinner and remove a bulging belly? To create a harmonious figure at home in a short period of time the best option will become in one training: this approach allows you to burn large quantity
The best exercises for creating a thin waist and sculpting a flat stomach at home are those that stabilize the core muscles and force the oblique abdominal muscles to actively work. But bending to the side, favored by many, with or without weights, can have the opposite effect: the harder your workouts are, the more your waist will increase in volume.
We offer you several effective exercises for home fitness lovers.
Each of them must be performed for at least a minute, then a one-minute break for beginners, and a 30-second break for those with experience. And immediately move on to the next exercise. You need to start with three approaches a day, and by the end of the month there should be at least six approaches.
Mandatory condition: you must exercise at least every other day. Don't forget to warm up your muscles before starting a workout to avoid injury, and end each session with stretching exercises. This will save you from muscle pain.
Exercises to create a thin belly and narrow waist
The set of exercises for creating a thin waist and flat stomach at home consists of two blocks, each of which includes three strength and one cardio exercises. There is no need to take a break between blocks; if you finish one, immediately start another. Only after completing all 8 exercises, you can take a short break for 3 minutes, and then do the second round.
First block to get a flat stomach:
- Press crunches. Lie on your back, knees should be bent and feet should be on the floor, hands clasped under your head and clasped at your temples. As you inhale, raise your body so that your elbows touch your knees. As you exhale, we return to the starting position. To make it more difficult, straight legs need to be raised up at an angle of 90 degrees to the body.
- Complex plank with stepping over. Take a horizontal position, leaning on your elbows and tips of your toes, straighten your back, tighten your abs. First, take a step to the right with your right elbow and foot, then move your left elbow and foot in the same direction. Complete the maneuver by returning to the starting position. Repeat the movement to the left.
- Inverted scissors. Take a horizontal position, clasp your hands under your head, lift your straight legs at right angles to your body, lift your neck and head off the floor. From this position, lower your legs alternately, but do not touch the floor. To make it more difficult, you can reduce the initial angle of inclination to 45 degrees from the floor line.
- Cardio exercise: active walking with knees raised high. Straighten up, place your hands on your shoulders, forearm parallel to the floor. Touch your right elbow with your left knee high, then touch your left elbow with your right knee. Keep a high tempo, when pulling up, rise on your toes, when returning to the starting position, lean on your heel.
Second block to make a thin waist:
- Swing your legs to the sides. Lie on your back with your knees bent so that your calves are parallel to the floor. Place your arms on the sides of your body. Tighten your abdominal muscles and first bend your legs to the right, then to the left, then to the starting position.
- Fold diagonally. Lie on your side, resting on your left buttock, left hand Place it on the floor at a slight angle to the body. The legs are straight and should lie slightly in front of the body line, right hand grab your head. Leaning on your left hand, simultaneously lift your body and right leg, and with your right hand reach for your foot. Hold for 5 seconds, return to the starting position. Repeat the exercise on the right side.
- Twisting from a sitting position. Sit on the floor, back straight, knees bent, feet on the floor, hands on the floor slightly behind the buttocks. Relax your lower back a little, clasp your hands in front of your chest. From this position, turn left, then right, then back to the starting position.
- Cardio exercise: jump with twisting. Straighten up, feet shoulder-width apart, hands clasped in front of your chest. Jump and at the same time turn your pelvis to the side. To make it more difficult, you can perform exercises with.
Strength exercises for a thin waist and flat stomach can be varied and complicated with the help of a fitball.
To strengthen your abdominal muscles at home, you can safely use a hula hoop. A weighted hoop weighing from 1.5 to 2 kg before starting the main workout will help warm up the muscles and increase blood circulation in problem areas. You can also spin it on days when there are no workouts for 30-40 minutes.
For dance lovers, the site recommends exercises for a thin waist and strong muscles with an oriental flavor. Naturally, you shouldn’t give up strength training, so oriental dances You can practice on days off from training. This load helps to effectively work out the oblique abdominal muscles and quickly creates a thin waist.
Thin waist in a week, is it possible? We can say with confidence: “Yes!” But keep in mind that you will have to work hard and “torment” yourself.
But the period when you could afford to eat whatever you wanted, not counting calories, not adhering to a diet and absolutely not working on your figure, probably lasted more than one week, didn’t it?
Therefore, it will be quite difficult to “erase” the imprints of excesses, but it’s worth it, isn’t it? So let's get started.
Mono-diets for a slim waist
As you may have guessed, we will talk about diets. If needed quick results, you will need a strict diet that guarantees the loss of a certain number of kilograms in the shortest possible time.
These types of food include many, for example, rice, kefir, apple, buckwheat. The principle of such diets is to consume one product during the day (see the name of the diet).
This product is usually low in calories and contains no or very little fat. You need to consume food quite often, every three hours, with the last meal ending at 18-00. You can and really should drink enough liquid, giving preference to green tea and mineral water.
Effective exercises for a thin waist
Getting a thin waist in a week is not an easy task, but it’s worth it! If after a week you continue to exercise, questions about an elegant waist will no longer arise. Let's look at the most effective and efficient exercises.
Warm-up
Before any workout, do not forget that you need to warm up your muscles properly. You can run on a treadmill, do bends and turns to the sides, and jump on the spot. Be sure to perform rotational movements in the pelvic, shoulder, knee and elbow joints.
Exercise No. 1
Clasp your hands above your head. Bend to the sides, forward, and then bend your body back at a slow pace. Do not lower your arms, bend with maximum amplitude. Keep your back straight. Perform 15 times in each direction. 
Exercise No. 2
The exercise is performed lying on the floor (use a mat for comfort). Place your hands behind your head, bend your knees slightly, and lift your feet slightly off the floor. Perform body lifts so that your elbows remain turned out (15 times).
Exercise No. 3
Starting position: lying on your back, knees bent, arms at your sides along the body. Now we raise our hips a few centimeters so that the tailbone lifts off the floor, while straining the abdominal muscles. Stay in this position for as long as possible, but at least 15 seconds. We raise our hips slowly so that the main load goes to the abs. 
Exercise No. 4
Try to stretch your side muscles as much as possible. They are responsible for the waist like a wasp. It is advisable to perform similar twists 15 times in each direction. Over time, it is advisable to increase the amount. 