How to make your waist thinner, remove your belly and sides in a week. A set of exercises at home

The formation of fat deposits on the body of a man or woman is promoted by various factors of everyday life. As a rule, this is sedentary work, lack of regular physical activity and poor nutrition. Making your waist thin and getting rid of your belly is quite possible at home if you approach the weight loss process correctly.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Ways to lose weight in the waist and stomach

Before you begin to achieve your goal and start losing weight, you need to find your preferred method:

1. Physical activity in the gym. The trainer will select an individual exercise program that will effectively target problem areas.
2. Exercises at home. It is important to choose a program that will include elements of aerobics, cardio and strength training.
3. Balanced diet.

   
   You can make your waist thinner, trim your stomach and sides in a week by following a proper and balanced diet.

4. Alternative techniques. This includes massages, various wraps for problem areas, weekly trips to the bathhouse, scrubs, and weight loss belts.

Each method has advantages and disadvantages. Significant results can be achieved in a short time by combining all techniques.

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

In order for a figure to have beautiful curves, it is necessary to reduce the size of the waist while maintaining the roundness of the hips. It is possible to cope with this task. Waist narrowing occurs by reducing the amount of fat in this area.

Physical exercise alone is not enough:

1. Refusal to eat harmful foods.
2. Eat less, gradually reducing the portion to 80% of its usual size.
3. You need to calculate the required number of calories and stick to this diet.
4. Increase the amount of protein foods.
5. Eat more fresh fruits and vegetables.
6. Include sea fish, nuts, and flaxseed oil in your diet.
7. Before meals, drink a glass of water to reduce hunger.

Cardio exercises will help reduce your waist and belly size:

• dancing;
• aerobics;
• swimming;
• a ride on the bicycle.

It is enough to exercise a couple of times a week for 30-40 minutes.

The whole truth about how to reduce your waist

The waist is one of the most problematic areas of the body for girls, where fat accumulates very easily and an increase in volume occurs. At the same time, the waist and sides area is one of those very areas of the body that is very difficult to correct and which cannot simply be “pumped up” with numerous exercises. Moreover, there is an opinion that it is better not to exercise at all and avoid strength exercises, so as not to make your waist “square”.

As weight increases, the waist is often one of the first to begin to “float”; the sides and so-called “ears” appear. Of course, there are girls who maintain their waist even when they gain weight. Usually these are the owners of a “pear” and “hourglass” figure (or magical Photoshop):

But most often, with an increase in the percentage of body fat, the waist greatly increases in volume, and beautiful curves disappear:

Therefore, the first rule for those who want to get a narrow waist is to reduce the overall percentage of body fat. How to do it? Very simple. Start eating a balanced diet, reduce the amount of fast carbohydrates and fast food, increase activity and physical activity. In other words, force the body to burn fat rather than store it.

But how can you make your body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain “problem” area. Whatever exercises you do, prepare for your entire body to lose weight. Fat will melt gradually in all parts of your body, somewhere slower, somewhere faster. It is almost impossible to force the body to reduce specifically the waist area.

So, how to reduce your waist and remove your sides:

• Eat in a calorie deficit and stick to proper nutrition so that the body begins to break down fat.
• Perform cardio exercises to speed up fat burning.
• Perform core (muscle corset) exercises to tighten your muscles and sculpt beautiful body lines.

But for most people, this approach to waist reduction may seem too commonplace. Moreover, when the Internet is replete with such convenient advice as: “a magic corset for the waist - just wear it and lose weight”, “a special diet for the waist for 10 days”, “twist the hoop for 5 minutes a day, and in a week you will reduce your waist by 10 cm". But we will immediately say that there are no magical methods or magical exercises for the waist. Most of the quick methods that are offered on the Internet are absolutely useless in the matter of reducing the waist and eliminating the sides.

What methods will NOT help in reducing your waist:

1. Wraps and massages. They will not help you reduce your waistline. This is a useless event that does not affect the fat burning process, so you should not waste time on it. It's better to spend 30 minutes walking or walking at home if you want to speed up the fat burning process.

2. Hoop. Contrary to popular belief, a hoop is not particularly effective if you want to trim your sides and slim your waist. Of course, twirling a hula hoop is better than doing nothing and lying on the couch. But if you have a little time for sports, then it is better to get in a quality cardio workout than to twirl a hula hoop.

3. Corsets and waist belts. Another useless thing that not only will not help you reduce your waistline, but will also be harmful to your health. Corsets and belts restrict breathing, reduce blood flow to the heart, put pressure on the intestines and impair digestion. At the same time, you will not reduce your waist with the help of a corset; you will only visually hide imperfections in clothes.

4. Special diets to reduce your waistline. There are no special diets or magic foods or drinks to reduce your waistline. If you read about some unique combination of products that will help you reduce your waistline, then remember, this is not true.

5. Wrapping with films and thermal belts during training. This is another unhealthy thing and absolutely useless activity for those who want to reduce their waistline. You won't lose weight, but you may well get dehydrated and seriously strain your heart.

6. Special exercises for the waist. There are no such exercises for the waist. There are exercises that help work the oblique abdominal muscles and strengthen the muscle corset. And there are cardio exercises that help speed up fat burning. Together they can give the desired result. But it doesn’t work in such a way that you do conditional bending and twisting for a week and thereby reduce your waist.

Although we can still recommend one easy way to visually reduce your waist. This is shapewear. It won't reduce body fat or waist size, but it will still help hide imperfections when you're wearing clothes. True, this method will not work on the beach.

Why can't I reduce my waist?

But even proper nutrition and regular exercise may not help reduce your waistline. Why is this happening? Let's look at all the possible reasons why you can't reduce your waist.

1. Your body type is rectangle . With this type of figure, there is either no waist at all, or it is barely pronounced. Body type is determined by genetic factors, and this is almost impossible to change. The most pronounced waist is found in “hourglass” and “pear” shapes. The “apple” and the “reverse triangle” were less fortunate.

2. You do not follow a diet . Even regular workouts will not help you use up your subcutaneous fat reserves. The process of fat burning occurs only with a calorie deficit, when you eat less than the body can process into energy. All unspent calories are stored in fat, which hides your waist.

3. You have rectus diastasis , which often happens after childbirth. As a result, the waist area may “float” a little. For diastasis, it is useful to practice the vacuum exercise, which helps eliminate muscle discrepancy.

4. The reason may be the peculiarity of the shape of the chest , which makes the waist a little voluminous. Regular exercise and proper nutrition will improve your body composition, but it doesn't mean you'll end up with a thin waist.

5. You pay a lot of attention to the oblique abdominal muscles . In general, planks, crunches, bends, and twists without weights will not have a negative impact on your waist and will not increase muscle size (unless you do these exercises for an hour every day, of course). But bending and turning with dumbbells, barbells, and weights can tone your muscles and add volume to your waist.

6. You do strength training with heavy weights. Even if you don't do exercises specifically for the obliques, they are involved in many strength exercises for the arms, back, legs, and buttocks. Regular strength training makes your body fit and toned, but your waistline may suffer.

Each person has their own special unique shape. And there are no people who are 100% satisfied with their body. If you don’t have a naturally narrow waist, that’s okay. To improve contours and achieve a feminine hourglass shape, you can work on the muscles of your shoulders, hips and buttocks. This will help improve your overall body composition.

Principles of training to reduce belly and waist

The diet will not be effective if the abdominal muscles do not receive stress.

To reduce your waist size, there are certain principles that must be followed:

• comprehensive physical exercises are performed no more than 4 times a week;
• use of cardio training;
• compliance with the drinking regime;

• having a meal routine;
• compliance with the daily routine.

Exercises such as planks, crunches and push-ups will help you get rid of your belly and make your waist thinner.

Shaping a narrow waist

Is it possible to make your waist thinner without removing ribs?

There are many different ways - physical exercise and a strict diet, liposuction of fat deposits, but it is not possible to achieve a fundamental result: the width of the waist depends on the shape of the chest and, in particular, the position of the lower pairs of ribs. Therefore, those who want to get a narrow waist at all costs are looking through the Internet for surgeons who remove ribs. However, this method is very traumatic and dangerous and therefore has not become widespread.

How to get a thin waist without removing ribs?

A new forming method was developed and patented in Russia. Dr. Kudzaev's method (patent No. 2652964) allows you to change the position of the ribs in a gentle way and make your waist thinner. The ribs are preserved.

Indications for reducing waist size

Who is this method suitable for? Ideal candidates are those who do not have excess fat deposits (BMI around 20) and the anterior abdominal wall is not deformed. These are patients over the age of 18 years, whose anatomical feature is the insufficient expression of the difference between the circumference of the waist and hips with a normal and even thin body type.

What is a contraindication to such a waist reduction?

The main contraindications to surgery are:

Pulmonary, heart failure; Chronic diseases of internal organs in the stage of decompensation/exacerbation; Acute diseases; Presence of blood-borne infections; Obesity; Oncological diseases; Pregnancy, lactation period; Mental illnesses; Planning a pregnancy in the next 12 months.

How to make a narrow waist? The essence of the technique

By surgically changing the position of the lower ribs, performed through mini-incisions or punctures, and further shaping a new waist by wearing a special corset, the waist narrows. At the same time, the main function of the ribs - protecting internal organs from injury - is preserved.

The method of waist reduction according to Dr. Kudzaev’s method is low-traumatic, unlike the removal of ribs, since the intervention is carried out through small accesses, preserving the ribs and their protective function.

Result after surgery

The operation makes it possible to make the waist smaller by 6-10 cm. The result is directly related to the initial anatomical data and the carefulness of the patient in performing the necessary actions with a special corset.

Anesthesia

The reduction surgery takes about 30-40 minutes and is performed under both local and general anesthesia.

Recovery

Pain during the rehabilitation period is minimal. For 2 months after the operation, you must wear a corset, gradually tightening it. The feeling of tightness and swelling in the first time after surgery is caused, first of all, by constantly wearing a corset.

Restrictions during the recovery period

: You can’t lift weights or play sports for several months. Once the recovery is complete, all restrictions are removed.

Reception

The appointment is conducted by appointment by orthopedic traumatologist Dmitry Vladimirovich Polyakov

. The cost of consultation is 1050 rubles.

For residents of other cities - Chelyabinsk, Perm, Tyumen, Omsk, Khanty-Mansiysk, Surgut, Nizhnevartovsk, Salekhard, etc. - we provide a free initial consultation remotely. Please read the terms and conditions for obtaining a consultation in the section How to obtain a consultation.

Cost of waist reduction surgery

The total cost, including the cost of surgery, anesthesia, a special corset, 2 days of hospital stay - 130,500 rubles. Preoperative examination is not included in the stated price.

THERE ARE CONTRAINDICATIONS, SPECIALIST CONSULTATION IS REQUIRED

Exercises for the gym: weekly schedule

Working out in the gym gives you the opportunity to pump up all your muscles.

Women who want to have a flat stomach and a wasp waist are interested in training their abdominal muscles:

1. You will need an "incline bench" apparatus. Adjust the inclination of the machine to 30 degrees, lie down, place your hands on your chest. Perform incomplete twists without raising the lower back. Do 20 repetitions for both sides.
2. Parallel bars training. The initial pose is with your legs down and resting on your forearms. Bend your legs and lift them towards your torso until a right angle is formed. The pose is fixed for 20-25 seconds. Perform 15 repetitions in 3 circles.
3. Perform crunches on the “incline bench” apparatus. Hands are behind the head. The elbow must touch the opposite knee.
4. A crossover trainer is required. Kneel down with your left side facing the machine. Take the top block in your left hand. Pull the block down with force, while slightly bending your torso. Turn to your right side. It is necessary to perform 4 circles of 20 repetitions.
5. This is done using a crossover. Move a meter away from the projectile. Become sideways. Spread your legs. Hands grasp the lower block of the simulator. When squatting, lower it, and raising your arms, pull it diagonally up in the opposite direction from the projectile. Change sides. 4 rounds of 20 reps.

It is recommended to perform the complex once every 7 days. Otherwise, you can get the opposite effect - pumping up your abdominal muscles, which will make your waist thicker.

Before training, you need to warm up to avoid spraining your ligaments and muscles.

Top 5 exercises with equipment in the gym

How to make your waist thinner and remove your belly with sports equipment is of interest to many gym goers.

To weight exercises, you can use dumbbells, elastic bands, barbells and other equipment:

1. The required equipment is dumbbells. The exercise is performed on a Roman chair apparatus. Take the correct position, your legs should be under the rollers. Dumbbells raise head level. Move your body up and down. 3 circles 12 times.
2. Weighted bends. Spread your legs. Place one hand behind your head. Hold a dumbbell in the other. Do bends. Bend left and right 17 times. 3 laps.

3. Raising your knees to your chest with an elastic band. The foot is in the middle of the elastic band, the edges are in the hands. When lifting, the leg touches the arms; when lowering, the arms are retracted in the opposite direction. The tension should be maximum. 4 circles 15 times.
4. Bench press. Take a lying position on a bench. Place your feet on the floor, they act as a support. As you inhale, the barbell is removed from the holder and lowers to the chest, and as you exhale, it rises. Do 15 repetitions.
5. Deadlift. Place the barbell on the floor. During the exercise, your back should be straight and your legs should be apart. As you inhale, the projectile rises, and as you exhale, it descends until it hits the floor surface.

How to remove belly fat at home: weekly schedule

Those who do not have the opportunity to visit fitness clubs or gyms want to know how to make their waist thinner and remove their belly at home. It is enough to devote 30-40 minutes to classes to achieve results.

Classes should begin with a warm-up:

1. Jumping rope. 5 minutes jumping, 1 minute rest. Repeat three times.
2. Run in place. Bend your elbows and place them at waist level. Running is simulated. The movements are fast and rhythmic. Work for half a minute, rest for the same amount. Do it 7 times.
3. Boxing. Take the position of a boxer - legs apart, hands with palms clenched into fists in the chest area. Make rhythmic forward movements with your arms, as if hitting a punching bag. The exercise lasts 30 seconds, after which you rest for 15-20 seconds. Repeat 5 times.
4. Bicycle with straight legs. Perform lying down. Cross your arms behind your head. Imitate riding a bicycle by straightening your legs, while raising your body and trying to reach the opposite leg with your elbow. Perform for 40 seconds, rest for 20. Do 3 repetitions.
5. Horizontal running. Lie down on the floor. Raise your torso, leaning on your outstretched arms. Make movements with your legs as if you were running. Work for 30 seconds, rest for the same amount. Repeat 7 times.
6. Raising legs and arms . Take a position on all fours. Raise your opposite arm and leg at the same time. Then change sides. Repeat for 30 seconds on each side, break 15 seconds. Repeat again.
7. Side jumps. Place your legs together. Place your hands on your belt. Jump to the sides. The lesson lasts 30 seconds, after which you rest for 15-20 seconds. Repeat three times.
8. Leg abduction in plank pose. Take a plank position. Support on your arms, bent at the elbows. Alternately make movements with each leg to the side. 45 seconds to perform, 15 seconds to rest. Repeat at least 5 times.
9. Rotation of arms in plank position . The starting position is a plank with arms outstretched. Raise each arm in turn, making a circular motion with the limb. 45 seconds to work, 15 seconds to rest.
10. Bike. Lie on your back. Place your hands behind your head. Raise your legs and make movements like when riding a bicycle. In this case, the body turns in the opposite direction from the raised leg.

To work out problem areas, it is enough to perform exercises 3-4 times a week. Performing a full set of exercises every day can lead to pumping of the abdominal and waist muscles, which will make it even wider.

The best exercises for a thin waist at home

Content:

1. — Training program
2. — Useful tips
3. - Diet

Are you wondering how to make your waist thinner and get rid of your belly fat quickly? Are you looking for an effective set of exercises that you can do at home? In this article, you will find the best workout program to do at home. Many believe that crunches, abdominal exercises and bending are enough to reduce waist size. It should be remembered that incorrect execution technique can only increase the sides. Follow the recommendations of a professional trainer and stick to the program presented below.

Before you start training, take some time to warm up. Do side bends, jumping and running in place for 5 minutes before training.

Read: Warm up before training

How to make your waist thinner: a set of exercises at home

Straight arm plank

Straight arm plank
Technique:

1. Take a lying position. Use your forearms as support. The entire body should form a single straight line. Tighten your buttocks. Make sure your hips don't drop.
2. Hold the achieved position for a minute.

Read: How to make a wasp waist at home in a week

Vertical hip raises

The exercise activates the side abdominal muscles. Only your stretching can make the task easier.

Vertical hip raises

Performance:

1. Lie on a flat surface with your stomach up. Lower your arms along your body. Raise your legs up to form a right angle. Hips and feet form one line.
2. Lift your buttocks. Stretch your feet upward. Legs should be straight throughout the exercise. Avoid rocking.
3. Return to the starting position. Do 2 sets of 10 reps.

Read: Breathing exercises for losing belly fat: exercises

Leg rotations while lying on your back

Leg rotations while lying on your back

Technique:

1. Lie on your back. The body and buttocks are pressed tightly to the floor. Bend your legs at the knee joints. Place them near the sternum.
2. Turn your bent legs to one side. You should not touch the floor. Then return to the original position. Do the same twist for the other side. For each side, do 10 repetitions, 2 sets.

Exercise Cat

The movement engages the transverse abdominal muscles.

Exercise Cat

Performance:

1. Get on all fours. Exhale. Try to pull your stomach in as much as possible. Look only forward. Don't raise your head.
2. Stay in this position for 15 seconds. Repeat the exercise 6 more times.

Side plank

All abdominal muscles are involved in the exercise.

Side plank

Technique:

1. Lie on one side. Get into a plank position using your forearm and feet as support. Look only forward. Keep your back straight.
2. Stay in this position for a minute. Do 2 times with a 1 minute break.

Read: A set of exercises for the press with a wheel

Exercise “Bicycle” for a thin waist

Exercise “Bicycle” for a thin waist

Performance:

1. Lie flat on your back. Fix your hands behind your head.
2. Bend your knees alternately. At the same time, turn your torso first in one direction, then in the other direction. Practice for a minute. Perform 3 sets.

Jumps with body turns

Press engaged. Its rotational function plays an important role. Balance and coordination are also trained. Do 15 jumps in 3 sets for each side.

Jumps with body turns

Performance:

1. Stand straight, keep your hands in front of you.
2. Jump so that your feet are pressed together. As you jump, turn to one side. On your next jump, rotate your body in the other direction.

Read: How to pump up six-pack abs for girls at home

Exercise "Swimming" for a thin waist

Exercise "Swimming" for a thin waist

Technique:

1. Lie on the floor with your back up. Your hips should be pressed against a flat surface. The distance between the feet should correspond to the width of the shoulders. Stretch your arms in front of you. Look ahead. Don't lift your head up.
2. Bend your elbows, placing your palms near your sternum. Retract your shoulder blades.
3. Return to the starting position. Repeat the exercise 2 sets of 15 times.

Spinning the hoop

Take the issue of choosing sports equipment seriously. The hoop must weigh more than 2 kg. Exercise with a hoop can provide you with a thin waist and the loss of several extra pounds. If this is your first time doing a hoop exercise, don't overdo it. Allow your body to gradually get used to this type of exercise.

Spinning the hoop

Technique:

Control tension in your abdominal area. Spin the hoop for an hour and a half. It is permissible to take only 2 breaks of 2 minutes each.

Read: Training programs for the abs and abdominal muscles

Jumping rope

Jumping rope

With the help of a jump rope, girls will improve their metabolism and work out their abdominal muscles. During the jump itself, turn your body to the right, then to the left. Over time, this movement will become quite simple to perform. Jump quickly, take as few pauses as possible. After a minute of continuous jumping, take a break of 20 seconds. Do 5 approaches.

Training frequency

Train so that your muscles have time to recover. Exercise about 3 times a week . Leave 1 rest day between training days. The muscles will get used to the load gradually.

Perform the complex for a thin waist when you feel most comfortable. Usually girls prefer to warm up and stretch in the morning. This way the body gets back to work faster. Basic exercises can be repeated in the late afternoon.

Read: Exercises for the abdominal and abdominal muscles

Effective exercises for a thin waist at home

You can reduce your waistline at home with exercises that help pump up your oblique abdominal muscles:

1. Rotations of the body in a half-sitting position. Sit on the floor. Raise your legs and bend your knees, place your feet on the floor. Close your hands in a “lock” on your chest. Turn your body to the sides, touching your elbows to the floor. Repeat 15 times in 3 rounds.
2. Bend forward and to the sides. Spread your legs wide, raise your arms up. Tilt left, forward, right. You can use dumbbells for weighting. Repeat three times 15 times.

How to remove sides with workouts at home?

Extra centimeters on the sides bother many women.

You can get rid of them with simple exercises:

1. Side bends with dumbbells. Spread your legs wide apart, put one hand behind your head, and take a dumbbell in the other. Bend to the side. Perform 15 times for each side in 3 circles.

2. Mill. Spread your legs wide. Raise your right hand up, bend, reaching with your left hand to the toes of your left foot. Change position. Repeat 15 times for each side in 3 sets.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Don’t do this: typical mistakes in the gym

Unfortunately, most fitness divas on Instagram unknowingly mislead their followers, and they immediately run blindly to repeat waist exercises in the gym. But it turns out that some of them can lead to completely the opposite effect.

Catherine:

To achieve a thin waist, you don’t need to do 1000 abdominal exercises, much less try to pump up your oblique abdominal muscles. This is a mistake many girls make in the gym - take a plate weighing five kilograms, stand sideways in the “oblique hyperextension” machine and perform side bends, hoping that the waist will become narrower. Quite the contrary, your oblique abdominal muscles will become thicker, which in turn will visually make your waist wider.

What are you doing wrong? Top 5 mistakes newbies make in the gym

It turns out that not all exercises are good for your waist if you want to see it thin and graceful. Therefore, in order to form a beautiful shape, more attention should be paid to the transverse abdominal muscle.

Functional training. A toned body in 15 minutes a day

The best exercises for a comprehensive workout

A comprehensive workout will not only remove extra centimeters from the waist and abdomen, but will also strengthen other muscle groups:

1. Plank. To perform, you need to lie on your stomach, resting on your outstretched arms and toes. The abdominal muscles need to be tensed. Stay in the position - for beginners, 15-20 seconds, followed by increasing time. Rest for 15-20 seconds. Repeat the exercise at least 3 times. The exercise can be complicated, for example, by adding leg abductions to the sides or pulling your knees to your chest.
2. Twisting . Lie on your stomach, hands behind your head, legs bent at the knees. Raise your body by reaching your left elbow toward your right knee and vice versa. Do 15 times for each side in 3 passes.
3. Swing your legs. The legs are slightly apart, the arms are raised above the head. Raise each leg as high as possible, while lowering your hands, trying to touch your legs. Movements should be rhythmic. 15-20 repetitions for each leg. 3 approaches.
4. Press . Lie down on the floor. Beginners can bend their knees. Keep your hands behind your head. Lift your torso up, trying to reach your knees. You can perform a straight abdominal swing or alternate it with twisting. Perform 20 times in 2 approaches.

How to Reduce Your Waist with Yoga: 5 Asanas You Need to Know About

• Yoga is a practice that is known for its slow but effective results in weight loss.
• Yoga exercises help get rid of extra centimeters and speed up metabolism
• Yoga, combined with a balanced diet, will help you form a beautiful waist and achieve your goal

Surely you have at least once put your favorite jeans aside because of an extra couple of kilos around your waist? Are you noticing excess fat on your body? Annoying, isn't it? You may give up your favorite foods, but those extra pounds won't go away until you make at least a little effort. Yoga is associated with slow but effective weight loss.

Yoga, combined with a balanced diet, can help you achieve your goals and trim your waistline. Not only does it help you lose weight, but it also boosts your metabolism and strengthens your core muscles. Here are some effective yoga poses for a small waist. The asanas and their timing are designed by yoga expert Priyanka Devi Gupta from Delhi.

1. Trikonasana (inverted triangle pose)

Stand straight on your yoga mat with your feet wider than shoulder-width apart. Rotate your right leg to the right 90˚ and your left leg slightly inward 15˚. The right heel should be in line with the left foot. Make sure you keep your feet on the ground. Take a deep breath and as you exhale, bend your whole body to the right side. Touch the floor with your right hand and lift your left up. Hands should be in a straight line. Return to the starting position and repeat the movement on the other side.

1. Parivrita Sukhasana (lighter version of padmasana)

Sit on the floor with your legs extended in front of you. Bend your knees, then cross them. Keep your back straight and breathe evenly. Place your right palm on the floor to your right, next to your hips. As you exhale, turn to the right and at the same time place your left palm on your right knee. You can turn your neck and look at your shoulders. Stay in this position as long as you feel comfortable, then slowly return to the starting position. Repeat the movement on the left side.

1. Navasana (boat pose)

Sit on the floor with your legs extended in front of you. Press your hands toward the floor, slightly behind your hips, and lean back slightly. Remember that your back should remain straight. As you exhale, squeeze your legs together and lift them off the floor as high as possible. If you manage to maintain your balance, you can straighten your legs. Extend your arms straight, parallel to each other and the floor. Tighten your stomach to help you maintain balance. Slowly return to the starting position and repeat the movement.

1. Dhanurasana (bow pose)

Lying on your stomach, bend your knees and grab your ankles with your hands. Inhale and lift your upper body, arching your back. Look straight ahead and follow your breathing. Take a deep breath and stay in this position for a few seconds. Slowly return to the starting position. Repeat the movement as soon as you feel your body relaxed.

1. Virabhadrasana (inverted warrior pose)

This pose is named after Veerabhadra, the fierce warrior incarnation of Lord Shiva. Stand straight with your feet at least 30 cm apart. Take your left leg back. Place your palms together and raise your arms up. Inhale and bend your right knee. Now look to the right. Try to bend back as far as possible, but remember that you should not experience discomfort. Repeat the movement as soon as you feel your body relaxed.

Note: Each pose should be held for a minimum of 30 seconds. Eventually you will increase the time from 60 seconds to 90 seconds.

These poses will not only help you lose weight around your waist, but will also strengthen your core muscles and make you more flexible. According to Priyanka, each of the asanas can be performed only after consulting a doctor, as the practice must be safe and healthy (some poses involve the lower back, these should be avoided if you have problems such as slipped discs).

How effective is hula hoop spinning?

An effective remedy for combating fat deposits on the waist and abdomen is hula hoop twisting. For noticeable results, you need to spin the hula hoop every day. You need to start classes with 5 minutes. Every week the training time increases, after 2-3 months, the duration of continuous training should be 40-45 minutes.

Classes can be divided into 2 parts - morning and evening, although experts believe that this method is less effective. When rotating the hula hoop, the direction changes every 5 minutes. You need to exercise daily. During menstruation, you should use a light hoop.

With a properly selected hoop, the results of the exercises are visible within 2 weeks.

What is the root of the problem?

Waist circumference increases mainly due to fat deposits on the sides and abdomen. The reason for this, first of all, is an incorrect diet, which is often combined with insufficient physical activity. The predominance of carbohydrates in food, especially sweets, baked goods, and fast food, leads to the fact that the body does not have time to process excess of these substances into energy, but instead turns them into fat cells. In addition, in the absence of adequate physical activity, office work and a sedentary lifestyle, these cells are not burned.

The result is only their gradual accumulation.

In addition, the reasons for such a violation may be:

• hormonal changes;
• consequences of pregnancy and childbirth;
• genetically determined nature of subcutaneous fat deposits;
• deposits of fatty tissue around internal organs, for example, the so-called “beer belly” in men;
• pathologies of the endocrine system;
• diseases of the gastrointestinal tract, for example, dysbiosis, causing bloating.

Surgical methods for reducing the abdomen to the waist

How to make your waist thinner and get rid of your belly quickly, without exhausting workouts and giving up food, worries many women who care about their appearance. Often, girls who are losing weight face another problem - sagging abdominal skin after losing extra pounds.

Plastic surgery methods will help solve this problem:

1. Liposuction is the removal of subcutaneous fat. The method is suitable for young people or middle-aged people whose muscles have not lost elasticity. It is used when sports and diets do not bring results.
2. Abdominoplasty – cutting off excess sagging skin on the abdomen. Suitable for people who have lost a lot of weight at once and whose skin is not elastic enough.

3. Removal of 11 and 12 pairs of ribs . A complex and expensive operation with a number of life-threatening complications. Used extremely rarely.

You should not hope that after liposuction or abdominoplasty the result will remain unchanged. If you do not monitor your figure and nutrition, you can return to the pre-operative state.

Principles of nutrition when playing sports

Physical activity is effective only in combination with a healthy diet. You should not resort to strict diets.

When losing weight you cannot:

• roast;
• sweets and bakery products;
• salt and sugar;
• unnatural products - chips, fast food, mayonnaise and others;
• fat;
• black tea and coffee;
• alcohol.

When losing weight you need to:

• eat more vegetables and fruits;
• steam or stew food;
• eat turkey and chicken meat;
• add porridge to the menu;
• drink 2 liters of clean water per day.

It is important to follow a diet and avoid snacking. The last meal should be 2 hours before bedtime.

Advice from experts: how to maintain the achieved results

The achieved result can be maintained if you follow some tips:

• eat freshly prepared meals;
• do not violate the drinking regime;
• the break between meals should be at least 4 hours;
• get a good night's sleep;

• be sure to have breakfast;
• Do not neglect exercise at least 2 times a week.

You can slim your waist and trim your belly both at home and in a fitness club or gym. We must not forget about the principles of PP, without which fat burning will be ineffective.

To keep your figure slim, you always need to control your diet and exercise.

Exercises to reduce your waist size

You need to move. Have you noticed that our society leads a sedentary lifestyle? Physical activity has become something mandatory, although it should be a part of our lives. When you think it's time to remove those extra pounds from your waist, you think of a lot of exercises like sit-ups and planks. And although these exercises are good for your abdominal muscles, they are far from the only ones on our list.

[Is it possible to reduce your waist?]

• Choose cardio exercises that you want to do

You need to make friends with cardio if you want to get rid of extra pounds. But choose what you really like. Too often we see exercise as a punishment instead of making it a part of our lives.

First, it's worth learning more about cardio. For example, you don't have to force yourself to break running records if you don't like running. There are many other active options: walking, dancing, volleyball, boxing, fitness, swimming, biking, kayaking, snowshoeing, paddle boarding, and the list goes on. Cardio training should be done 4-5 times a week; to do this, choose a type of activity that will bring you joy.

If you want to lose weight faster, consider high-intensity training (HIIT), Tabata training, etc. and do them 2 times a week. Such training is aimed at increasing the amount of force expended, but not the time required to complete the exercise, and also allows you to burn a large number of calories even after completing the exercise. The kilograms will go away faster, guaranteed.

• Use weights

You will have to do such exercises, even if you don’t really want to. Why? The fact is that our muscles work constantly (calories are consumed even when we sit), so the more muscle volume you have, the more calories you can burn while resting, and your metabolism will also improve. Just like with cardio training, strength training can also be different. You can lift a barbell in the gym, or you can use an expander, medicine ball, or even your own weight. Choose what you like best and train 2-3 times a week.

• Work your core muscles

We are still talking about the press, right? Eating right and exercising will help you lose fat, but it's also worth taking care of your abdominal muscles. Work the transverse, oblique and rectus abdominis muscles. You can use our video core workout that you can do at home.