How to reduce your waist at home
Trained muscles around the waist are not only a beautiful silhouette. A strong core is involved in most motor processes: it helps you run, jump, stand, sit and lift weights. It helps maintain the health of the spine, which affects the overall physical condition.
Waist size is influenced by many factors, including genetics, medical history and lifestyle. Excess fat deposits around the abdomen can increase the risk of weight-related diseases. Studies have confirmed that men with a waist wider than 102 cm and women with a volume of 88 cm or more are at risk.
Where (and how) to do the waist? A plastic surgeon talks
The standards of the female figure are constantly transforming, but the fashion for a thin waist never goes away, remaining a symbol of femininity and attractiveness.
What should those who do not naturally have particularly graceful forms do? Vardan Arshakyan, Candidate of Medical Sciences, plastic surgeon, oncologist-mammologist
Since time immemorial, the combination of large breasts, thin waist and curvy hips has been considered as a sign of a woman’s health and fertility, so the hourglass figure has always remained the standard. In fairness, it must be admitted that fashion trends periodically focus either on Twiggy and Kate Moss - loud, thin women without pronounced forms, or, on the contrary, on corpulent pluse size models, far from the notorious “hourglass”. But let's face it: the tiny waist always comes back! Or rather, it never goes out of style. Just remember the centuries-old history of pulling ladies into corsets. And even when at the beginning of the last century the corset oppression was replaced by the loose cuts of the 20s, very soon the 40s and 50s arrived, and with them everyone’s attention turned to women with a wasp waist and seductive shapes - Marilyn Monroe, Gina Lollobrigida, Elizabeth Taylor. Well, at the moment you can see a real boom in luscious beauties like Kim Kardashian, Iggy Azalea, Aleira Avendano, Nicki Minaj. Their chiseled waist, combined with a prominent bust and wide hips, leaves no one indifferent.
The hourglass remains a timeless classic; this ratio of parameters looks attractive, even if its owner is gaining a little weight. Unfortunately, a narrow waist is an unattainable dream for many due to their natural constitution. The fact is that the girth of the middle part of the body is determined by the hormonal characteristics of the human body, and, as you know, they are different for everyone. The notorious curved shape of the guitar is characteristic of women with high levels of estrogen, primarily estradiol. For everyone else, it will be difficult to form a narrow waist even with a well-structured fitness and nutrition program.
It's about anatomy
Many women are fascinated by the numbers 90-60-90 and strive for this standard by any means necessary, but can harmony be confirmed by algebra? With the same volumes in centimeters, female figures can look different. One has a higher waist, the other lower, some have a straight posture and shoulders turned back, while others have a stoop and lumbar lordosis. Growth, bone thickness, features of muscle attachment to bones, muscle texture, and skeleton width all contribute. Everyone has certain parameters set by genetics. The waist may appear wide as a result of a visual discrepancy with the width of the shoulders and hips. Therefore, specific numbers in centimeters do not matter much; the ratio of body proportions is much more important. “The goal of plastic surgery is to create the greatest possible visual contrast between the waist area and the volume of the upper and buttocks,” notes Vardan Arshakyan. “But it’s not all that simple.” For example, installing a 500 ml implant in each breast of a tall and slender girl will look harmonious, but a girl 150 cm tall will “weight it down” and make her vulgar. The anthropometric data of the patient must always be taken into account. There is no one universal method for everyone; in each case, a specialist develops an individual action plan. So, with a thin, asthenic physique, as well as with a “rectangle” body type, when there is practically no difference between the waist and hips, special measures are required. Until recently, the only solution was to remove (or rather, shorten) the lower ribs. As you know, Cher, Jane Fonda, and Dita Von Teese once resorted to this method. The operation allows you to reduce the wide rib bone, but carries certain risks, not to mention a difficult rehabilitation period. Relatively recently, Dr. K. Kudzaev developed a new low-traumatic technique for correcting ribs, which does not involve their removal. A narrowing of the waist volume is achieved by changing the position of the lower 11th and 12th pairs of ribs. The intervention is performed through small incisions (2–2.5 cm) on the back. An ultrasonic device is used to make a notch on the ribs, then the bones are delicately broken and moved so as to change their angle direction. After the described manipulation, the waist circumference decreases by 6–10 cm. At the same time, the main function of the ribs is preserved - protecting the internal organs from injury and other mechanical impact. The operation takes no more than an hour, and traces of small incisions become barely noticeable after two to three months. The rehabilitation period requires constant wearing of a special tightening corset, which forms a new position of the ribs and, accordingly, a thin waist. In the first days, moderate pain persists, and a feeling of constriction may occur, which is associated with the tightening of the corset. But since the 11th and 12th ribs do not participate in the act of breathing, the rehabilitation period does not cause significant discomfort. For three months after the operation, you cannot lift weights or play sports, but then all restrictions are lifted. The final result will depend on the initial anatomical features of the patient, as well as on the careful implementation of all postoperative doctor’s recommendations. There was a curious case in my practice when a patient underwent surgery using Dr. Kudzaev’s method. We had an agreement that I would post the progress of her rehabilitation and aesthetic results on social networks. When people looked at the “before and after” photographs a month to a month and a half after the intervention, many were convinced that, in addition to the correction of the ribs, the woman also had plastic surgery of her buttocks. In fact, only the waist area underwent changes, but visually the chest and hips began to look more voluminous. A certain optical illusion occurred due to a change in body proportions.”
Are there any risks?
“In my opinion, Kudzaev’s method is the least traumatic and fastest way to get a wasp waist,” notes Vardan Arshakyan. — To date, over 150 people have been successfully operated on, and no serious complications have been identified at the rehabilitation stage. The operation is performed under local anesthesia and does not require hospitalization. Discharge takes place half an hour after surgery. Small marks from incisions do not require hospital dressings; the patient can take care of them independently. Internal organs are not affected by the operation. The fact is that only the ends of the lower ribs move, and only by 1–1.5 cm, which does not affect their function, only the overall waist volume. Of course, all women considering such an operation are concerned about the possibility of subsequent pregnancy. And there are no contraindications here - you can get pregnant, but not earlier than in a year - during this period the bones will reliably grow together and the body will fully recover.”
Working with top and bottom
As a rule, an integrated approach to creating a beautiful waist is preferable, as it allows you to work with all parts of the figure. “Regarding the buttocks and changing their volume, there are different correction methods, ranging from silicone implants to various fillers (most often from hyaluronic or polylactic acid), continues Vardan Arshakyan. — The choice of method will depend on the aesthetic wishes of the patient. If you want to get a convex Brazilian butt, then you cannot do without implants - only they will provide the desired shape and volume. However, gluteoplasty has a rather uncomfortable and long rehabilitation period: you cannot sit at all for one and a half to three months after the operation so that the implants are fixed properly. If a woman simply wants to improve the contours of her buttocks, then fillers are quite suitable, as they do not have the inconvenience of the postoperative period, but, on the other hand, dissolve quickly enough and are not very cost-effective. Fillers made from hyaluronic acid stay in tissues for 6–12 months, fillers made from polylactic acid can last from one and a half to five years (depending on the manufacturer). Perhaps the most optimal way is to transplant your own fat from the abdomen to the buttocks, but not all patients have a sufficient supply of adipose tissue, because at least 250–300 ml of additional volume must be injected into each buttock. Separately, it is worth mentioning the nature of the distribution and volume of adipose tissue. If the patient’s body mass index does not exceed 24–25 units, then there is little point in working surgically with the subcutaneous fat layer. There is simply not enough material to move from one area to another (for example, from the stomach to the chest or to the thighs) and we will not achieve the desired visual effect. The same cannot be said about women in the body. Here it must be emphasized that we are not talking about obesity, but about constitutional features, which imply a sufficient amount of subcutaneous fat. In such patients, liposuction can be performed in the abdomen, sides and waist, and then using lipofilling to create more seductive lines of the hips, buttocks and mammary glands. After all, if you have a narrow waist, even minimal breast augmentation using your own fat transplantation will give a good effect and allow you to achieve more pronounced curves. The figure will look more feminine, and the waist will be thinner. By the way, liposculpture allows you to work on the anterior abdominal wall. We can not only make the stomach flat, but also “draw” the muscle relief, thus forming a sports abs. This is a separate and increasingly popular direction in plastic surgery. As for fat sampling techniques, mechanical, ultrasonic, water jet or radiofrequency liposuction can be used. The latter allows, in addition to taking fat, to also shrink the skin, which in some cases turns out to be very useful. If delicate work with fatty tissue is required, ultrasonic or water jet technology is used. In other words, the choice of a specific technique depends on the task at hand. The resulting aesthetic result will be maintained as long as the patient maintains her current weight and monitors her lifestyle and diet.”
Beauty requires sacrifice
Due to the fact that a naturally thin waist is a rare phenomenon, for centuries the ribs have been tightened with wide belts, lacing, and corsets. Even in Ancient Greece, special constricting headbands made of woolen fabric or soft leather were practiced, which were worn over clothing in order to emphasize the slimness of the figure. In the 12th and 13th centuries in Europe, this item of clothing became a demonstration of social differences. Thus, from their youth, women of the noble and noble classes were imprisoned in tight corsets with plates of iron and wood, and later of whalebone. Such vices had to be worn constantly; they contributed to the formation of an ideal figure. And no one cared that women, deprived of oxygen and normal blood circulation, regularly fainted, not to mention the appearance of crooked ribs and diseases of internal organs. Fashionistas of the late 17th century were completely doomed to torture devices made of lace metal, more reminiscent of knightly armor than everyday clothing. Such a corset dug into the body and caused a lot of pain to its owner. It is curious that during the Gothic and Renaissance periods, corsets migrated to the men's wardrobe. They covered the entire torso, like a shell, and imitated a military suit, originally intended to protect cavalry. In women's everyday life, corsets and bodices remained in use until the beginning of the 20th century. After World War I, women's silhouettes changed and corsets split into two parts: the upper part, which became the bra, and the lower part, which became the girdle. Women finally got the opportunity to breathe freely.
Three problems standing in the way of a flat stomach
1. Hormonal imbalance
Chronic stress causes your body to produce cortisol, a hormone responsible for storing fat. Eating junk food also contributes, as it sharply increases insulin (a hormone with the same properties) and “turns off” glucagon, the hormone responsible for burning fat.
2. Fasting and “harmful” diets
To lose extra pounds, you need to reduce the number of calories you eat, right? But no! Reducing calories leads to nutritional deficiencies. The brain begins to send SOS signals to your stomach, which forces you to eat too much. After a week of this “diet,” your body is genetically programmed to “recapture” lost nutrients by reducing levels of hormones that control metabolism, such as thyroid hormones. At the same time, the level of the “hunger hormone” – leptin – increases. As a result, all attempts to lose weight are stalled. All you have to do is continue to reduce your calorie intake and/or exercise.
3. Unhealthy eating
The food we eat is often riddled with additives that cause obesity. Large manufacturers make millions by replacing healthy substances and products with cheap analogues and artificial preservatives that make your belly grow.
Many of them lead to mineral imbalances, which lead to excess weight, are addictive, and contribute to the accumulation of pounds of “toxic waste” in our digestive tract. However, don't be upset!
Fitted jackets
Not only dresses, but also other wardrobe elements can work beneficially on your figure: if necessary, something like a jacket can “make” your waist. When heading to the office or a business meeting, try on a fitted jacket that creates an hourglass effect. It is important that its texture is dense and rigid enough to hold its shape and correct the silhouette.
Photo by @alexandermcqueen
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, a massage table or floor.
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 your big toes touch. 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.
Wide belt
Wide belts are coming back into fashion again, and they are worth taking note of for those ladies who dream of a thin waist. A correctly selected belt will play into the hands of both slender and plump girls. You can choose it based on the principle of contrast, in order to define the waistline and visually narrow this place, or in order to tighten the problem area, and here it is better to choose corset belts, which are perfect for those who want to instantly lose a few kilograms.
Photo by @marina.rinaldi
Is it possible to make your waist thin if you don’t have one naturally?
Sometimes nature can offend a person and make him square from his shoulders to his little toes. To be honest, I don't know what this is connected with. Perhaps in a past life you destroyed anthills or took bread from pigeons , thereby ruining your karma.
But, most likely, it's just the genetics that your parents gave you. This doesn't mean they don't love you. This may be true, but it has nothing to do with it.
If you have a naturally wide waist, then you are out of luck; making it thinner will be extremely difficult. It will be easier to make it thinner just visually. That is, she will not become thin, in fact she will remain the same volume, but due to the increase in her hips and shoulders she will look thinner.
In addition, to make a wasp waist at home, you will need to do various exercises that will tone your abdominal muscles and thereby prevent your internal organs from protruding your stomach.
If your waist is wide because of the fat that gently envelops your body , then you just need to start eating normally. If you live alone with a cat, but eat like a large family, then you will only see your thin waist on TV, eating buns with jam on both cheeks.
Corsage dresses
If you do not have a thin waist, but really want to show off, then feel free to choose a dress with a bodice that will literally mold the silhouette you want with ideal flowing lines. Dense fabric and a rigid frame will not only create beautiful proportions, but will also allow you not to worry about a protruding tummy or unnecessary folds. The only caveat is that such a dress is not suitable for every day; it will only be appropriate for appropriate events.
Photo by @angeljolievoight
The path to a thin waist: classic methods
The advantages of a thin waist for a girl are obvious.
The figure looks spectacular, the difference 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 gain of 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.
