How to get a thin waist and wide hips: the best exercises and how to eat

How to reduce your waist and belly without losing volume in your hips

Yes it is possible! With proper diet and exercise for a smaller waist. Beautiful pumped up butt, rounded hips and narrow waist. Dreams come true when you act wisely and apply only effective advice.

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Be prepared to change your diet

• Narrowing your waist requires weight loss, which cannot be achieved through exercise alone. You must be willing to eat healthier and reduce or eliminate unhealthy foods if you want to see good results. You need to correctly calculate your daily individual calorie intake.
• You will need discipline and determination. As well as reducing your daily calorie intake, increasing the amount of protein in your diet to help, in particular, with reducing waist size and keeping muscles in the right places.

Start your day with a healthy, nutritious breakfast

• For a perfectly balanced breakfast, you need to combine high-vitamin fruits, eggs as a source of protein and whole grain bread or cereal. When you're snacking on the go, take a fitness bar or smoothie with you, as they are convenient to eat and full of vitamins and nutrients.
• Before each meal during breakfast, try to drink a glass of water, this will help reduce your appetite and protect your body from overeating.

Add more fiber to your diet

• Include a variety of high-fiber foods in your diet to reap the benefits of both insoluble and soluble fiber. Soluble fibers include barley and oats, citrus fruits and carrots, peas and beans, and apples. Insoluble foods include nuts, beans and green vegetables, wheat bran and products containing whole grains.

Eat healthy fats

• Polyunsaturated fats such as Omega-3, found in fish oil, flaxseed oil, tofu, walnuts, herring, and salmon, are additional healthy fats you can include in your diet. They help reduce bad cholesterol, increase brain performance, improve the breakdown of fat cells and heart function.
• Avoid trans fats (found in cookies, crackers, margarine and any other food made with partially hydrogenated oil), they contribute to abdominal deposits so should be avoided if possible.

Calories to the rescue

It is quite possible to change your natural body composition by reviewing your daily diet. Insufficient calories in the menu will not allow you to build the required amount of muscle and fat tissue. In all girls, consuming excess calories leads to the accumulation of fat in the thighs (boys have a completely different body constitution). Already in adolescence, as a result of hormonal changes in the body, the volume of the fat layer in girls doubles, and the bulk of fat cells are concentrated in the area of ​​the thighs and buttocks.

To increase your hips, but not provoke obesity, and keep your waist thin, I recommend including only healthy foods in your menu.
The main thing is to increase portions and eat food more often than three times a day. For example, girls who work out in the gym and actively build muscle mass switch to five meals a day. Important! Under no circumstances should you overeat or consume large amounts of sweets. The main task is to provide fuel to your body so that your muscles can receive the energy they need to grow.

Squirrels

Enrich your daily diet with a sufficient amount of protein, which will help you maintain a thin waist, while the muscle mass of your buttocks will begin to rapidly gain volume. Every day you need to consume at least 100 g of protein, because it is the main building material for muscle fibers. A lot of protein is found in meat, egg whites, cottage cheese, and yogurt. In addition, dairy products are rich in calcium, which will strengthen your bones.

Fats

The main thing here is not to overdo it. Fats are an important component of a balanced diet and good lipid metabolism, but this does not mean that we should eat fatty sausage, fried potatoes or butter by the spoonful. Give preference to unsaturated fats (vegetable origin). They are found in all vegetable oils. Dress salads with olive, flaxseed or sunflower oil. At the same time, when calculating the amount of fat consumed, include those found in meat, dairy products and fish.

Carbohydrates

Carbohydrates are fuel for the body, so a sufficient amount of them is simply a must, because otherwise, with a lack of energy, the body will begin to “eat” muscles and you can forget about the desired round butt. Carbohydrates are also responsible for good health, vigor and normal functioning of the entire body. I recommend getting the required amount of carbohydrates not from cakes and donuts, but from cereals, some vegetables, seeds and nuts.

Vegetables

Fresh vegetables are rich in fiber, vitamins and minerals, so they have a beneficial effect on metabolism, the acceleration of which helps to process all food without residue into energy. This is what will be spent in the gym and any other physical activity.

I wrote in more detail about nutrition for buttock enlargement here.

Top exercises for a thin waist

Vacuum

This exercise is best done on an empty stomach. Inhale deeply, then slowly exhale, drawing in your stomach, pressing the front wall of your abdomen towards your spine. Hold this state for about 10-15 seconds. Do 4-6 repetitions.

Heel touch

Lie on your back, bend your knees. Lift your shoulder blades off the floor and touch your heels with your arms extended along the floor. Do 20 reps of 3 sets.

Elbow plank

Place your elbows and toes on the floor. Stretch your body into one straight line, tightening your stomach and buttocks. Hold this position for as long as possible. After a short break, do 2 more approaches.

Straight crunches

Lie on your back, keep your hands behind your head and bend your knees. As you exhale, lift your shoulder blades off the floor by contracting the rectus abdominis muscle. Do 20 reps of 3 sets.

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Reverse crunches

Lie on your back, lift your legs up and slightly bend your knees, place your arms parallel to your body. As you exhale, lift your pelvis off the floor and push your legs up. As you inhale, return to the starting position. Do 20 reps of 3 sets.

You can also borrow a few yoga asanas for a thin waist:

• Twists help maintain bowel function.
• Bow pose strengthens the core of the abdomen.
• Boat pose strengthens the abdominal, back and leg muscles.

A set of exercises for 30 days to pump up the buttocks on the side

This complex was specially created for people who want to pump up their thighs without gaining excess fat. The graph will tell you the required number of repetitions for each exercise and the recommended number of approaches.

Harmful exercises for the waist

Not all physical activity is beneficial. Some exercises will forever bury your dreams of a wasp waist. Eliminate "traitors" from your training program. If one day you overtrain your abs, it will be very difficult to get back into shape. There is only one rule - do not pump your oblique abdominal muscles.

Side bends

It doesn't matter with weight or without weight, with weights or dumbbells - you need to stop doing this exercise and never return to it. There's no better way to widen your waist and achieve a SpongeBob figure than side bending. You force the oblique muscles to increase in volume, which will visually make your figure look more square. Remember: you can't make your waist smaller with exercise. Any impact on the muscles causes them to grow. It doesn’t matter in what mode you train – strength training or high-repetition training. Leave bending to the side for male bodybuilders.

Lateral crunches, or twisting the body from side to side

Another popular exercise. It is often performed with weight - dumbbells, barbells, plates and weights are used. It doesn't matter what technique you work with. In all possible cases, lateral crunches actively engage the oblique abdominal muscles, increasing their volume. The result is a wide waist. Along with this exercise, exclude the side plank and lateral extensions on machines - they give a similar effect.

More is not better

As we've discovered, exercise makes our abdominal muscles grow. As a result, our belly becomes larger, not smaller. The size of the abdomen increases due to the fat layer and the volume of the abdominal muscles. If you train hard, your abs will become bigger and you will appear thicker and wider. To achieve a harmonious body, you need to know when to stop - physical activity should not be excessive. If you don't exercise at all, your stomach will be flabby. And if you re-exercise, voluminous abs will appear. There is only one way out - balance. It is enough to perform a couple of abdominal exercises 2-3 times a week at the end of strength training for other muscle groups.

A set of exercises for wide hips

Squats

One of the most effective exercises to build wide hips is squats. The main thing is to pay attention to technology. If you don't learn how to do them correctly, you won't get the desired result.

• Stand straight, your back is completely straight, your gaze is directed in front of you.
• As you inhale, begin to slowly squat, while pushing your pelvis back, only slightly leaning forward with your body. You can imagine that you are trying to sit on a chair located half a step behind.
• As you exhale, return to the original position.

During the exercise, it is unacceptable to lift your heels off the floor or bring your knees in/out.

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Simple plie

This type of squats is also popular with girls, because it makes it possible to work out those areas of the buttocks and thighs that were not used during regular ones.

• Stand up straight, back straight. Place your feet wider than for regular squats, but your toes should point in different directions.
• As you inhale, begin to squat, keeping your knees wide apart.
• As you exhale, return to the starting position.

This type of exercise can be varied. After performing a squat, stand up and move one leg to the side. Repeat with the other leg on your next rep.

Legendary Lunges

To tighten your butt and make your hips more rounded and attractive, you can do lunges. They are able to pump the quadriceps, rectus and gluteus maximus muscles well without much stress.

• Stand up straight with your feet shoulder-width apart and your back straight.
• As you inhale, step forward or backward, placing your foot on your toes.
• As you exhale, return to the starting position.

This is such a universal exercise that you can do it not only forward, backward, but also to the sides, combine it with squats and come up with many more good, effective options. To enhance the effect, you can pick up dumbbells, put a barbell on your shoulders, or use any other weight.

Calculate your ideal sports weight!

Raising the pelvis from a lying position

Another accessible exercise that is easy to do during home workouts. Moreover, almost any person is able to perform it. It's best to do it after you've done lunges, squats, and leg swings. The technique here is as similar as possible to the notorious gluteal bridge, about the benefits and correct execution of which there is a separate large material on our website.

• Lie on your back on a yoga mat, bend your knees, and place your feet shoulder-width apart, fully resting on them. Stretch your arms along your body.
• While pressing your feet, as you exhale, lift your pelvis so that your legs and back are in a straight line. Hold the position for a few seconds.
• Return to the starting position.

It must be remembered that the buttocks and pelvis must be constantly kept tense and not relaxed during the exercise.

This is not as simple an exercise as it might seem to an amateur. In fact, in addition to direct recommendations, you need to know that all muscles of the body, except the gluteal and abdominal muscles, should be as relaxed as possible. This is especially true for the shoulders and neck.

Swing back

Basically, when people hear about such swings, they only think about the exercise performed from a standing position. These are good and useful movements, they need to be done, but this is not all that you can think of for a beautiful butt and thighs.

• Get on all fours on an exercise mat, resting on your outstretched arms and knees. Your back should be kept straight, without rounding. Allow a slight bend at the waist.
• Extend one leg and make springy swings back without bending it at the knee.
• Return to the starting position and repeat with the other leg.
• After this, bend your leg at the knee. Repeat the swing with the already bent leg.

This is a tough exercise, so it won't be surprising if you feel like your buttocks are on fire. This is how it should be, this indicates the correctness of the technique. If you don’t feel anything, then you’re definitely doing something wrong.

Thin waist and wide hips with yoga

A practice that tunes the body into self-improvement mode.

This set of yoga techniques can become a complete independent workout for those who want to get their body in order. And at the same time, recharge your batteries and feel confident.

Frog

The “Frog” exercise makes your buttocks firm and round, your waist thin, and your hips slender. At the same time, it perfectly energizes and is a means of preventing breast cancer.

Squat down with your heels together. Hands on fingers in front of you, back straight, gaze directed forward. As you inhale, lift your pelvis and straighten your legs, keeping your heels connected. As you exhale, return to the starting position. 26 or 54 times.

Stretch Pose

This exercise burns belly fat and redistributes energy, directing it to the heart center. It promotes self-confidence and a sense of centeredness. Eliminates negative patterns in the mind.

Lie on the floor, raise your legs 15 cm from the floor. Put your socks together. Raise your head and arms, begin to perform Breath of Fire (frequent sharp exhalations through the nose while simultaneously drawing in the navel). Continue for 1 minute. (Contraindicated during menstruation).

Camel Pose

This asana will raise the released energy to the heart center. It is believed that this asana opens the heart and can tell a person his purpose. It also relieves women from spasmodic pain and heals the reproductive system.

Get on your knees. Bend back, reaching your ankles with your hands. The head can also be tilted back. If it is too difficult to reach your ankles, place your hands on your lower back. 1-2 minutes.

Why do pits appear on the buttocks?

We mentioned earlier that hip sockets depend on the shape of your pelvis.

So, if you have a “high” pelvis and wide hips, most likely, the depressions will not be too noticeable.

Getting rid of hollows on the butt is one of the most popular requests from plastic surgeons. In this case, the solution to the problem is to transplant fat into the area where the dent is located. This rounds out the shape of the hips and changes their appearance.

However, this is not the safest or most practical option.