How to make your waist thin? Exercises for losing weight in the abdominal area.
A wasp waist is what every woman dreams of. If you manage to achieve it, any other figure defects will seem like just features.
But this is not an easy task. After all, a thin waist is what a woman first loses after childbirth, due to poor nutrition and a sedentary lifestyle.
You need to not only pump up your abs, but also correct your posture, work on fat deposits on your sides and strengthen your internal abdominal muscles.
How to make your waist thin with exercise?
Women invest a lot of effort in the fight against excess weight. But it often turns out that this does not give any result. The most common mistake is to throw all your energy into training your abdominal muscles.
This is, of course, an important part of the strategy for achieving a small waist. But not the only one. What else should you pay attention to if abdominal exercises are not beneficial?
1. Posture. More precisely, the back muscles. Test it in front of a mirror: as soon as you straighten your spine and turn your shoulders, your stomach will retract on its own, as if by magic. One great way to achieve graceful posture is yoga, which, it would seem, has nothing to do with heavy loads on the abs. 2. Internal abdominal muscles. Sometimes your stomach falls out not because you have weak abs, but because the muscles do not hold the internal organs in place. They create the unsightly effect of a “hanging” belly. 3. Cardio training on an empty stomach. It would seem that running, cycling and jumping rope have nothing to do with a thin waist. It turns out that this is not the case. When we wake up in the morning, the body has used up all the calories from food overnight. If you drink a glass of water and do cardio exercises right now, your body will have nowhere to take calories from except from fat reserves. Including on the sides.
Loads to achieve a beautiful narrow silhouette, flat stomach and sculpted muscles
To achieve a narrow waist and flat stomach, you need to reduce the amount of fat in the body and tighten muscles through intense exercise (strength and cardio).
Power loads for the abdominal area can be divided into 3 types depending on the area of influence:
- for the upper abs (classic crunches, folds, hip lifts);
- for the lower abs (reverse crunches, leg turns in a lying position, hanging leg raises);
- for oblique muscles (side bends, side swings, side plank).
The most effective workout is considered to be one that involves all 3 types of stress on the abdominal muscles. In this case, you should adhere to the plan described above for working out these zones.
Tight and sculpted muscles in the abdominal area can only be achieved through muscle hypertrophy exercises. To do this, it is recommended to do 3-4 strength exercises at least 3 times a week. Each bunch should represent 3-4 sets of 10-12 repetitions.
For a flat stomach, it is also important to pay attention to cardio exercises. They help burn calories as quickly as possible, which helps to get a wasp waist and flat stomach:
- run;
- jumping rope;
- a ride on the bicycle;
- swimming.
Cardio exercises (from 40 minutes) 3-4 times a week will allow you to get a beautiful belly much faster. The optimal time for such exercise is early in the morning or in the evening (about 3 hours before bedtime).
Important ! Even during normal running, tense your abdominal muscles, trying to keep it pulled in - this way the muscles will be subject to more intense stress.
Be sure to check out:
A set of exercises for the abs and legs: a set of workouts for the muscles, buttocks, thighs. Details on how to properly pump up the abs to remove belly fat. How to pump up the oblique muscles of the abs: basic exercises. Correctly pump up the upper abs: popular exercises
How to remove the sides of your waist and make your waist thin at home: exercises
Many girls, trying to lose weight in a week, begin to eat little and do a lot of exercise. This is mistake. The body thinks that an extreme situation has arrived and begins to protect fat reserves especially zealously. Remember: losing weight is not a one-time event. The exercises should be within your capabilities. Here are some simple examples.
1. Side leg raises. Lie on your side. Lean on your lower elbow. Start raising your upper leg 30-40 cm. Do not lower it back all the way, let it “hang” in the air for a few seconds. Additional effect: strengthening the thighs and buttocks.
2. Side plank. The starting position is the same as in the previous exercise. From this pose, you need to lift your hips off the floor, resting on your elbow and feet. The whole body should be one straight line. Keep your neck extended and your chest open. Additional effect: strengthening arm muscles.
3. Triangle pose. This is a static exercise that comes from yoga. Place your feet three shoulder widths apart. Spread your arms. Reach forward for one of them. Touch your hand to the foot of the same name or lean on it. Freeze in this position. Additional effect: stretching for the leg muscles.
Waist and abs with Tatyana Rogatina
Dear girls and women, we bring to your attention a wonderful and very necessary workout for the waist and abs. Often, when we look at ourselves in the mirror, we are quite satisfied with the upper part of our body. But looking lower, the mood drops a little, doesn’t it? Our problem areas are called that because they lose weight the slowest. A person loses weight from the top, and only then it comes to the stomach, hips and buttocks. But, if you set a goal for yourself, pursue it persistently and without giving up, then the results will definitely come! First of all, I would like to say that just by strengthening the muscles, belly fat will not go away! He will remain under your wonderful pressure. Therefore, along with strengthening the abdominal and waist muscles, do not forget to do fat burning workouts! In the Jillian Michaels section we find the workout “Flat stomach in 6 weeks” and take note. We recommend alternating it with the workout presented here to strengthen the waist and abdominal muscles. We also recommend spinning the hoop for better effect. Start with 10 min. per day and reach 30-40 minutes. Use hoops with attachments and weights only according to the instructions!
All together will bring amazing results!
The duration of the video “Fitness for problem areas - waist and abs” is 48 minutes. At the beginning, a full warm-up will prepare your body for the load. The class includes lifting the torso, legs, and twisting. At the end, mandatory stretching of the muscles that were worked.
We will be grateful if you leave below your feedback about the program “Fitness for problem areas - waist and abs”
Reading time: 25 min
A thin waist has always been a sign of a feminine and beautiful figure. Many representatives of the fair sex strive for smooth curves and a graceful transition from chest to hips.
In this article we will answer the most popular questions about this female problem area. How can you reduce your waist and what to do if your waist does not shrink? What waist exercises can you do and what can’t you do? We will also offer you an effective set of exercises for burning fat, reducing your waist and eliminating your sides.
Video: Exercises with a hoop for weight loss and a thin waist
With a massage hoop, classes become more difficult. But not because the balls located on its inner surface help you lose weight. This option is just more difficult, and the training is more effective. Therefore, to lose weight, you can simply choose a weighted version.
1. Simple torsion. To perform the simplest exercise, stand with your feet together. Tighten your abs, place the hoop on your waist and start rotating.
2. Complicated torsion. It differs from the previous version in that the legs are spread shoulder-width apart. Try to perform movements so that the hoop moves along your waist from top to bottom.
3. Twisting two hoops. This exercise has a much greater effect, but requires a lot of skill. You should move on to it after mastering the previous two.
“Fitness for problem areas” - a program for your perfection
Tatyana Rogatina
So, one of the programs that Tatyana Rogatina compiled - “Fitness for problem areas” - helps to correct the “weakest” areas of the female figure in the shortest possible time.
First of all, these are the lower arms, inner thighs, buttocks, calf muscles, waist, chest and back. The muscles located in these areas do not receive the necessary load during our normal life, and therefore, over time, they weaken, sag and are often covered with a layer of fatty tissue. Therefore, they require special attention. But in the process of competently working out the “problem” areas, other muscles are also trained, thanks to which the body becomes toned and strong.
Fitness for problem areas
In the process of competently working out “problem” areas, other muscles are also trained, thanks to which the body becomes toned and strong.
Fitness with Tatyana Rogatina is professional training that today every woman can organize for herself within the walls of her own home. Having extensive experience working with people, Tatyana records competent video lessons in which she clearly and consistently explains the features of performing each exercise. By following her instructions and repeating the movements demonstrated in the video, you can get a workout no less effective than when visiting the gym.
Professional training with Tatyana Rogatina
Fitness with Tatyana Rogatina is professional training that today every woman can organize for herself within the walls of her own home.
We invite you to see with your own eyes what fitness is like with Tatyana Rogatina, a video of which is attached to this article. You can immediately begin repeating the exercises she suggests or watch the video first to better understand the principle of their implementation. The main thing is to get ready for serious work and train with full dedication, as if the coach was present at your lesson in person.
Oxysize - exercises for the abdomen and waist
Oxysize is a special technique that combines breathing and exercise. It is somewhat reminiscent of the “breath of fire” widely used in yoga: a short intense exhalation followed by an uncontrolled inhalation. This breathing makes the exercises more difficult, but also more effective. It is believed that as a result of this, the body is saturated with oxygen, which helps burn fat.
1. Lateral bends. Stand up straight. Stretch your arms up. Wrap one hand around the wrist of your other hand. Pull it to the side, leaning in the same direction. Do special breathing while doing this.
2. Arc on a chair. Sit on a chair. Place your hands and sit yourself up. Spread your legs wide forward and place them on your toes. After this, lift your pelvis off the chair, bending your body into an arc. Perform breathing. 3. Twisting on a chair. Sit on a chair with your feet together. Place your left hand behind you. Raise your right hand and pull it to the left. Assist the twist by pushing with your left hand. Perform a breathing cycle. Repeat symmetrically.
Sports disc for the waist: exercises
The sports disc has been a popular weight loss tool since the days of our mothers. Exercises on it are by no means limited to basic twisting to the point of dizziness. Some people spin it not only with their feet, but also with their hands. Others practice on two discs at once. Here are some example exercises.
1. Opposite twist. Stand on the disk. Place a chair on both sides of you, with their backs turned. Place your hands on them. Place your legs and hips on the disk in one direction, and your torso and arms in the other. Then in a mirror version. 2. Sit on the disc, bending your knees and placing them on the floor. While moving your legs, turn 360 degrees. Then in the opposite direction.
3. Place the disc between your palms. Squeezing it tightly, move it clockwise with one hand and counterclockwise with the other. Then vice versa
"Side"
Roll over onto your side. Lean on the elbow of one hand, extend your legs and place one on top of the other. Place your other hand on the floor in front of you, slightly bent. Raise your leg straight up, bending your knee for comfort. Try to touch the side of your ribs with your upper thigh - this is, of course, impossible, but the direction of movement should be exactly like this.
Article on the topic
Removing the sides: 8 exercises for an ideal waist
Repeat 10-12 times and turn over to the other side.
Exercises for the waist in the gym: fitball
The key to a beautiful waist is regular repetition of exercises. Therefore, many find it easier to make them at home. After all, few people have the endurance to go to the gym every day. However, there are also such enthusiasts.
Remember that the main thing is not a large number of repetitions of the exercise, but technical execution. A trainer can help you with this. With it you will create a training program using a fitball.
1. Tilts with the ball. Get on your knees. Take the ball in your hands and extend them above your head. Tilt your body and arms to the right, trying to keep your hips and legs still. Then repeat on the other side. 2. Lifting the buttocks. Lie on your back. Bend your knees at an angle of 90 degrees. Place your shins on the ball. Lift your buttocks off the floor, trying to bend your body into an even arc. Then return to the starting position. 3. “Bridge” on a fitball. Lie on the ball with your back. Place your legs so that it is comfortable to maintain your balance. Place your hands behind your head and lean on the floor. Try to stand up on the fitball by performing a “bridge.” Then return to the starting position.
How to make a wasp waist: tips and reviews
“I miss a whole week out of training due to menstruation. I decided to take a risk and try to study during this period. I’m not going to give advice, I’m just going to tell you about my experience. The discharge becomes more abundant, but menstruation passes faster. It doesn’t cause me any discomfort, so I continue.”
“Fitball is good for mothers who want to lose weight after childbirth. Convenient: during the day you do the exercises yourself, and in the evening you rock your baby on it. Mine just falls asleep like that.”
“If you use a sports disc, be prepared that the effect is only for the waist. I have a wide bone. The waist has lost weight, but the hips are not getting any smaller. I can’t find clothes, I’m sewing them up now.”
