Effective exercises for the waist and abs. How to make your waist thin (photo)

Expert nutritionist, personal trainer, honored author of Evehealth

05-11-2018

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

A thin waist and a flat tummy - this is what those women who are not naturally given an ideal figure dream of. However, this does not mean that it is impossible to achieve a reed-thin waist at home. To do this, you simply need to perform exercises for a wasp waist, aimed at burning fat deposits in the abdomen and sides, as well as strengthening the front wall of the abdominal press so that the stomach looks toned and flat.

The established parameters of 90-60-90 force women to starve and exhaust themselves with exercise in order to get at least a little closer to these parameters. However, these accepted standards of beauty standards are extremely rare in life, since each body is individual and has its own parameters.

In order to calculate what waist size is ideal for you, you need to subtract 100 cm from your height in cm. For example, if your height is 170 cm, then your waist should be 70 cm, but not 60 cm. If you also have wide bones, your waist size should be a couple more centimeters larger.

There is another option for calculating the ideal waist, but it is only suitable for those women who have the same breast and buttock measurements. In this case, the waist should be 70% of the volume of the chest and buttocks. For example, if the volume of the chest and butt is 100 cm, then the waist volume should be 70 cm. This is the ratio that will look most harmonious.

Waist size is also influenced by internal factors, that is, your health. If you have thyroid diseases that have affected your hormonal levels, then you first need to get rid of the root cause, leading to an increase in body weight and, accordingly, an increase in waist size.

Therefore, you should not chase the ideal. It is, of course, good that you are trying to fit your figure to the ideal, but you must create the ideal yourself. And for this you need to make calculations according to the above schemes so that your figure is truly beautiful and harmonious.

Don't discount cosmetics either. For example, modeling cream. It will not only help you achieve the desired result, but also maintain it. The selection of cream must be approached very carefully, because mass production involves the use of parabens (preservatives). They can accumulate in the body and can cause serious illness and general hormonal imbalance. Cosmetologists recommend using only natural cosmetics. Such as the products of the Mulsan Cosmetic company. Only natural ingredients are used in its production. On the website mulsan.ru you can find a wide range of certified cosmetics that will help you always stay slim and beautiful.

What to do if you want to have a thin waist?

How to make a wasp waist quickly? You can do what women did about 100 years ago - wear a corset. This is a truly effective and, most importantly, instant way to reduce your waist size. However, a corset will not give you an ideal waist, because it only visually hides your flaws and does not help eliminate them. Moreover, the corset is dangerous to health, so you should wear it only after consulting a doctor and for no more than 1-2 hours.

There is another way to purchase. It, of course, is not fast, but it is effective and actually eliminates shortcomings, and does not just hide them from human view. These are ordinary and.

Yes Yes. You can’t do without a diet, since in order for your waist to become truly aspen, you need to remove the fat layer from the abdomen and sides, which increase its volume. The diet is selected individually, depending on age, height, weight and existing diseases.
But regardless of whether the diet is too strict or not, you will still have to give up simple carbohydrates, since they are the ones that are very quickly digested by our body and turn into fat, which then begins to hang from the sides.

Simple carbohydrates are found in all confectionery products (cakes, pastries, chocolate, candies, etc.), as well as in baked goods, pasta, sugar and soda. Therefore, if you really want to have a wasp waist, the consumption of these foods must be minimized, and it is best to exclude them from the diet altogether.
Why do you need a diet if you can just do exercises for a thin waist? But because if you don’t remove excess fat from the abdomen and sides, it will turn into muscle, and your waist size will not decrease by a millimeter.

A set of exercises for the waist is aimed at imparting firmness and elasticity to the skin in this area, as well as creating a sculpted image of the muscles. But you won’t be able to lose weight by doing them without a diet.

And the corset... it’s better to replace it with a special weight loss belt - and wear it during training. It will enhance fat burning specifically in the problem area. And then your waist will very soon become really thin - and will not seem so.

What waist exercises can you do at home?

In order for the waist to become aspen, you need to maximize the impact on this area. That is, perform exercises that will make your waist thin and attractive in a short period of time.

But before you start doing these same exercises, you need to “warm up” your body. And to do this, you can simply move actively for 5 - 7 minutes (squatting, running, etc.), you can also just dance, this will also allow you to warm up your muscles before exercise.

Hoop for small waist

Everyone knows that spinning a hoop (hula hoop) is one of the most effective methods of reducing waist size. It was used at the beginning of the last century.

In order for the hoop to spin effectively, it is necessary to choose it correctly. For these purposes you need a heavy hula hoop (). It is this kind of hoop that will help reduce your waist size.

It’s up to you to decide what kind of hoop you want (massage or just metal). But remember that when twisting a hula hoop, the abdominal press must be constantly in tension. And the torsion process should last at least 1.5 hours with two breaks of no more than 2 - 3 minutes. Only with such diligent exercise can you not only make your waist aspen, but also lose a couple of extra pounds. Fitness trainers claim that if you twist the hoop correctly, your body will burn more than 300 kcal in 1 hour.

In order for hoop spinning to bring maximum results, you need to perform exercises for a beautiful waist. That's what we'll talk about now.

The exercises must be performed slowly; sudden movements should not be made, since when they are performed, a large load is placed on the spine. All exercises are performed 10–15 times in two approaches, with a break between them of less than one minute, otherwise the heated muscles will begin to cool down and the effectiveness of performing exercises to reduce your waist will decrease.

Exercise No. 1

This exercise is very simple and is aimed at burning fat deposits in the sides of the waist - turns. To perform it, you need to stand on the floor, place your feet shoulder-width apart, and place your hands on your waist. Watch your posture carefully; it should remain straight throughout the entire exercise. So, start doing maximum bends, first to the left, then to the right. The lower body of the body should be in a stationary state, and the feet should not be lifted off the floor.

Exercise No. 2

We take the starting position - feet shoulder-width apart, hands clasped behind the head, back straight. We begin to bend forward, while trying to reach the right knee with our left elbow (we lift our leg off the floor at the same time as bending forward), then vice versa - we try to reach the left knee with our right elbow.

Exercise No. 3

To complete this exercise you will need a full box of matches. Scatter them on the floor and start collecting. During one bend we lift only one match; after lifting the match, we straighten up completely.

Exercise #4

This exercise is familiar to all of us since childhood - the mill. To perform it, you need to take the appropriate pose - feet shoulder-width apart, upper body bent forward, back straight, arms down. We begin to vigorously wave our arms in different directions. The exercise is performed for 1 – 2 minutes.

Exercise #5

To perform this exercise, take the following pose - spread your legs as wide as possible and extend your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains straight, the arms do not bend at the elbows, and the lower part of the body remains motionless.

These exercises will help you get a wasp waist in a short time. It's good if you drink some water between exercises. This will improve metabolic processes in the body, which means the weight loss process will be very effective.
It is recommended to drink water not only during exercise, but throughout the day. To do this, you need to drink about 2 liters of ordinary water in small portions per day.

Gone are the days when women's thin waists were made with the help of corsets. Natural beauty is in fashion today. Many women dream of becoming the owner of a wasp waist. With the help of advice and recommendations from a nutritionist and fitness trainer, you can easily turn your dream into reality.

Before you start shaping a thin waist, you need to decide on the individual ideal volumes of this part of the body. The notorious model parameters 90-60-90 are actually dangerous for most women. And all because when calculating the ideal waist size, you need to take into account several factors, including the constitution and height of the lady.

To do this, experts in the field of nutrition and fitness have developed several formulas that can be used to calculate the optimal waist size for each person. On average, the volume of this part of the body should be equal to the height in centimeters divided by 2. That is, if a lady’s height is 160 cm, then her waist volume should be approximately 80 cm. For those who are more demanding, there is another formula: OT = height/2 – 10cm. Some experts argue that the ratio of waist circumference to chest circumference should ideally not exceed 0.66.

Exercises for a thin waist performed while standing

Once you have decided on the ideal proportions and identified some problems, you need to immediately begin working to eliminate them. You can achieve your desired shape even at home by regularly performing special exercises for your waist.

Before starting any set of exercises, do not forget about a good warm-up and warming up of the muscles. For this purpose, you can jog on a treadmill, bend over, and twist your torso. Also, do not forget about rotational movements in the shoulder, elbow, pelvic, and knee joints. The warm-up takes 5-7 minutes in total, but its importance cannot be underestimated. These 5-7 minutes will protect you from injuries and muscle strains and will make waist exercises as effective as possible.

Starting position: standing, feet shoulder-width apart, arms raised above your head and clasped. Slowly bend to the left, right, forward and bend back. Return to IP. It is recommended to keep your back straight, do not unclasp your arms. Exercises should be performed with maximum amplitude, 3 sets of 5 repetitions.

Starting position: standing, legs slightly bent at the knees, bend your arms at the elbows and try to keep them at shoulder level. We make springy turns left and right. Let’s “spring” as actively as possible, 50 turns in each direction.

Often girls are faced with the problem of excess fat folds on their sides. By performing these exercises for the waist, you can get rid of such folds in the shortest possible time. Starting position: standing, back straight, legs together, arms down along the body. Slowly we begin to slide our hands along the body, trying to get below the knees, gradually increasing the amplitude. We do 50 sliding repetitions in both directions.

Starting position: standing, feet shoulder-width apart, arms crossed behind the head. We bend forward, reaching with our right elbow towards our left knee, and vice versa, with our left elbow towards our right knee. We perform 20 bends in each direction.

Starting position: standing, feet wider than shoulder-width apart, right hand behind your back, and left hand behind your head. With your right foot, make a springy lunge to the side, while pulling your left arm as far as possible to the right. We repeat the exercise on the other side. We do 10 lunges in each direction.

Stretch for the waist: standing with your feet shoulder-width apart, arms extended up and clasped above your head, stretch to the right, hold in this position for 1 minute, return to IP. Let's stretch in the other direction.

Exercises on the mat while lying down

Starting position: lying on the mat, on your back, legs bent at the knees, hands behind your head, clasped. We place the left leg on top of the right, with the force of the abdominal muscles we lift the body and make twisting movements to the left, then to the right, returning to IP. It is recommended to do 25 twists in both directions.

IP: lying on your stomach, arms crossed behind your head, trying to spread your elbows as far apart as possible. Slowly tear off the upper part of the body and make turns to the right, and then to the left. We return to the starting position, after which we repeat the exercise again. We make 10-15 turns in both directions.

Exercise "Bends with legs"

Starting position: lying on your back, lower back pressed to the floor, legs straight on the floor. As you exhale, raise your legs and bend your knees at an angle of 90 0. We tilt our legs one by one, first to the left, then to the right, return to the starting position, and slowly inhale. You need to do 10-15 tilts in each direction.

One of the most enjoyable and useful exercises because it involves all the major muscle groups and makes it possible to relax the back muscles. IP: standing on all fours, keep your arms and back straight, exhale, inhale and exhale powerfully, pull in your stomach, arch your back, as if stretching your back up. Stay in this position for 1 minute, then relax and arch your back at the lower back like a cat. Repeat 3-5 times.

Also, your childhood favorite exercises for a thin waist with hula hoop will help you model your waist. Spin the hoop to your heart's content, making your waist thin and beautiful.

Despite the main purpose of a woman - to bear and give birth to a child, which does not add slimness to her figure, every young lady has the power to create the figure of her dreams. It is enough just to regularly perform waist exercises for two to three weeks and you will be pleased with the results soon.

How to remove the belly and fat folds on the sides? There is a quick and effective way to tighten your waist and sides. A set of simple exercises for weight loss can be performed at home.

When fighting excess weight, you may notice that fat from the abdomen, thighs and sides is the last to be lost.

A special diet and a set of home exercises give good results. By following the tips below with photos, you can choose an effective and simple method.

It all depends on the initial amount of fat reserves, your determination and perseverance.

Important. Before choosing special home exercises for losing weight in the abdomen, legs, sides, you need to understand that any competent diet and active physical activity cannot be aimed exclusively at the abdomen, sides or thighs.

Other parts of the body are definitely involved.
Home exercises should be done regularly!
Use the correct power supply!

How to lose weight and remove fat from the stomach, legs, hips, sides

Table

The myth about burning belly fat

The opinion that physical exercises to strengthen the abs can easily and quickly get rid of fat on the stomach, sides, legs and thighs is a myth.

You will be able to strengthen your muscles, but the fat will not go away. Losing weight will not be possible. But the bulge of the abdomen will increase even more!

Why?

Increasing muscle mass will add visual volume to the existing fat layer.

Special exercises for the abdomen and sides will help remove about 20% of excess weight during intense exercise (by burning calories).

Only an optimally selected set of home exercises plus a strict diet will help you lose weight dramatically.

The dumbbell myth

If you are going to use inclines and dumbbells to reduce your waist, we will disappoint you. This is a way to build muscle mass, not lose weight.

The result is that your waist will increase in volume significantly! Therefore, bending and other exercises should be performed without weights.

Losing weight in the abdomen and sides at home. Important Tips

How to eat if your goal is to lose weight on your sides, stomach and waist?

When starting to lose weight, be sure to start with a radical change in your diet. Remember - successful body correction is impossible without fulfilling this important condition.

Nutrition rules for effective weight loss:

Reducing consumption or completely eliminating fast carbohydrates (sugar-containing foods and baked goods) from the daily diet for a long period of time.
Cooking dishes without salt (or with a small amount of it) due to the ability of sodium chloride to retain liquid, which leads to swelling.
Fractional meals in small portions (up to two hundred grams, five to six times a day).
Drinking about two liters of clean, unboiled water daily will help improve metabolism. This is an important factor for losing weight.
Replace all fatty foods with as low-fat foods as possible. Prepare lean varieties of fish, poultry, beef, and veal. Give preference to rabbit meat.
The correct choice of cooking method is boiling, stewing, using a double boiler, or an electric oven.

Mandatory exercise rules

Perform after sleep on an empty stomach. As a last resort - a few hours after breakfast. This is the most favorable time for intensive fat burning (the body is without energy nutrition for a long time).
Avoid using various weight-bearing sports equipment.

Loads on the stomach and sides should be carried out only through active and slow body movements. Building muscle in these areas leads to a visual increase in volume.

To achieve satisfactory results, strictly adhere to a regular training regimen. Long breaks will reduce all efforts to zero. If necessary, the intensity of classes can be reduced or, conversely, increased. Exercise should leave you feeling slightly tired.
A set of special home exercises should include feasible loads on the cardiovascular system. Their competent combination gives the most optimal effect for weight loss and overall health. Good performance can also be achieved by alternating different loads and systematically changing the amplitude of execution.
A sufficient amount of training is from three to five sessions per week. At least four different exercises should be used in one session. They are performed one by one at your own discretion. The entire complex is repeated three times (with short breaks). The number of movements in a specific exercise is from 25 to 30.

The most effective set of exercises for the abdomen, waist and hips

For those who have decided to get serious about their figure, we suggest that you familiarize yourself with several options for home workouts for the abs, eliminating fat from the sides, legs, and thighs. The optimal solution is alternating or combining various home load systems.

Morning special exercise to reduce belly and side fat

Doing home exercises immediately after sleep has a greater effect than during the day or evening. You shouldn't miss a single day!

A set of simple exercises to eliminate fat

Basic lifts, photos

Lie on a flat surface, bend your legs (spread to shoulder width).
Hands behind head.
Head straight, look at the ceiling.
As you inhale, rise from the floor, and as you exhale, lower to the base position on the floor.

Note. Do not use your arms to lift. They should not support the neck either. The entire load falls only on the abdominal muscle mass! A sufficient complex is three sets of ten to twenty lifts.

Lying on your back, hands under your buttocks.
Slowly raise your outstretched legs to the ceiling (you can start with slightly bent ones).
When you reach ninety degrees, stay in this position for a few seconds.

Note. Perform three sets of ten to fifteen lifts every morning. All movements must correspond to the rhythm of breathing - as you inhale, the legs rise, as you exhale, they lower

Position on the floor with hands under the buttocks.
Press your back firmly against the floor surface.
Tighten your abs.
Raise your straight legs a few tens of centimeters up.
Fix the new position as the original one.
Lift your left leg off the floor, forming a 45-degree angle with the floor.
Lower your right leg at the same time (a few centimeters from the floor surface).
Repeat the same, changing legs.

Perform three sets of ten scissor movements (with short breaks).

Lying on the floor, bend your legs as in the first exercise.
Clasp your hands behind your head.
Alternately pull your right and left elbow towards the opposite knee.

This exercise is performed about forty times in three approaches with little rest.

Standing position. Feet shoulder width apart.
We bend our knees.
We tighten and tighten the muscles on the abdomen.
Straighten your shoulders, hands behind your head.
In this position, we perform turns in different directions.
There is a short pause in the starting position. We make the next turn.
When performing movements, strongly strain and pull your stomach inward.
Focus on working your oblique muscles. Perform the first movements at a slow pace. The turns can then be accelerated to an optimal rhythm.

Get down on your knees and place your palms firmly on the floor.
The face is directed towards the floor.
The stomach is drawn in, the abdominal muscles are tensed.
Then slowly lower your body, bending your elbows.

You need to hold out in this position for half a minute.

The purpose of the pose is to tighten the abdominal muscles.

Then straighten your legs and perform a regular plank using your elbows. The hold of the pose is ten seconds. Afterwards, kneel down and stretch the body to stretch the muscles. Perform the exercise three to five times.

The exercise begins with a classic elbow plank.
The body should be stretched as far as possible in a straight line.
Make sure that your pelvis does not sag and that your elbows are under your shoulder joints.
Try to push your pelvis up. Ideally, you should end up with a slide, butt up.
Take your starting position. Exercise with fixation of the lower back is performed about twenty times

Creating a vacuum in the stomach

Performed in any body position.

Take a deep breath of air through your nose and try to exhale it fully. It is important that it does not remain in the lungs at all. Hold your breath, pull in your stomach and hold this position (as long as possible). One session – from five to ten times.

Note. All of the above exercises are starting points. They can improve at their own discretion. You can use them anywhere, at home in the hall, on the street.

The only condition is that the loads can be increased over time, but they should not be decreased.

A simple home set of special exercises for losing weight in the abdomen, legs and sides

There are many individual and social reasons why a woman is often unable to perform the required amount of exercise.

We will describe several types of simple, but less effective training. A necessary condition for success is that they are carried out for a long time, then everything will work out.

One workout is designed for three repetitions of fifteen to twenty specific movements.

Easy home exercises on the floor

walk in place for about a minute, raising your knees high (one inhalation - four steps, one exhalation - the same number of steps);
lying on your elbows with your face down, resting your toes on the floor, draw in your stomach, hold your breath, perform 20 times;
lie on your back on a flat surface, bend your legs, arms straight along the body;
lift the pelvis from the floor, lower it;
lying on the floor, raise your legs to a position of 90 degrees to the surface;
hold your legs up for a few seconds;
get up from the floor, straighten your back, hands on your waist;
tighten and draw in your stomach;
Perform, in turn, maximum movements with your feet forward.

The following movements help you lose weight and are performed every day:

sharp swings of the legs as high as possible, perform while standing;
squats at a fast pace.

Squat as you take a deep breath and rise up as you exhale.

Hula hoop is an effective tool for a slim body. With its help, you can quickly lose weight and achieve a visual reduction in your waist.

A rotating hoop helps maintain abdominal muscle tone. The muscles on the butt, back, thighs and calves are strengthened. A toned body without signs of cellulite looks completely different than a loose, flabby one.

The result is increased fat burning and blood flow. Accelerating metabolic processes, increasing calorie consumption. Losing weight.

How to use a hula hoop correctly?

Three most effective exercises

Scientists have conducted a number of studies and found that there are three best exercises for a hoop. They are performed both separately and combined in one workout, thereby avoiding monotony.

To begin with, they learn the simplest revolutions of a circle. Having achieved success, move on to mastering more complex and effective techniques.

“Yogic rotation” method

Bring your legs together and stand straight.
Bend your arms at the elbows. Interlace your fingers at the back of your head.
Spread your elbows.
Twist the hoop using smooth circular movements and a small amplitude.
Perform eighty rotations to the right side, and then the same number to the left.
Concentrate on breathing. As you exhale, while drawing in your stomach, hold your breath.
The complex should begin with two repetitions. Gradually increase the number of consecutive spins up to seven times.

The method of "rotation of planets"
The exercise is more complex.

Performance:

Spread your legs, but no wider than your shoulders, hands behind your head. Twist the hula hoop from left to right. After several revolutions, slowly turn your body around its axis, following the direction of the hoop.

A flat tummy and thin narrow waist are the dreams of many women who are not given such happiness by nature. In fact, even if you yourself are far from the concept of a reed, this is possible. But in this case, a wasp waist is the result of constant work on oneself, which should include both nutritional correction and physical activity, without which it is impossible to achieve what you want. The exercises in this case will be aimed at burning fat deposits on the sides and abdomen, as well as attachment of the anterior abdominal wall, due to which the tummy will be flat and toned, and the waist will be seductively thin.

Of course, we all know about the established standard of 90-60-90. However, this is largely a cliché. These parameters, being the standard, are actually rare, since the body is individual, and the norms will be different in each case.

To calculate the approximately correct waist size, you need to subtract 100 from your height in centimeters. That is, with a height of 170 cm, you may well have a waist of not 60, but 70 centimeters. If you have naturally wide bones, then it is permissible to add a couple more centimeters.

If your chest and hips are approximately the same in width, then your figure will look most harmonious with a waist size of 70% of the volume of the first two parameters. For example, with a chest and butt of 100 centimeters, you will look attractive and feminine if your waist has a volume of the same 70 cm. Therefore, you should not chase the ideal, but it is important to understand what is the norm for you and try to strive for this .

Certain internal factors can also influence your waist size, namely your health. For example, problems with the thyroid gland can negatively affect hormonal levels, which will lead to excess weight gain and an increase in waist size, respectively.

What should you do to keep your waist thin?

Since ancient times, women have strived to do everything to make their waist thinner. So, they used to wear tight corsets, as if they were tightening her. Today you can also find a variety of shapewear and other waist shaping products. But this is only a visual correction, which in no way solves the problem, but only masks it.

If you need to not only hide flaws, but get rid of them, then you will have to try. The method to make a waist is not quick, but it is really effective. This diet and exercise for a thin waist and flat stomach.

As for nutrition, everything is simple: we eat little and often, exclude harmful and high-calorie foods from the diet, lean on healthy and low-calorie foods, drink a lot of water.

To create a waist, you need to work all the abdominal muscles, especially the obliques. At the same time, you need to avoid exercises that are aimed at pumping them up - because of them, your waist will only become wider. The most effective exercises for a thin waist are aimed at stretching and working out muscles, burning excess fat in the abdominal area, as well as firming and elasticity of the skin. In combination with a diet, they will help achieve the desired result.

The best exercises for a thin waist and flat stomach

Before we look at how to make your waist thin with exercises, it’s worth talking about such a simple and useful device as a hoop or hula hoop. We all know that twisting it is a wonderful way to shape a thin waist.

To get good results, you need to choose the right hoop. You will need a heavy hula hoop weighing more than two kilograms. It can be either a massage or a regular metal one. What is more important is that the press be constantly tense during the torsion process. Beginners, of course, should start spinning the hoop with a minimum amount of time, gradually increasing it. But in general, in order to achieve excellent results, and not only make your waist thinner, but also get rid of excess weight, you need classes lasting 1.5 hours with a couple of breaks of a few minutes. One hour of torsion hoop allows you to burn more 400 kcal.

Hoop twisting should be supplemented with other exercises that allow you to work the waist area. They need to be performed slowly, without sudden movements, to relieve stress on the spine. It is recommended to perform them in two sets of 10-15 times. The break should be no more than a minute. Otherwise, the muscles will cool down, and the best exercises for a thin waist will become less effective. Below you will find effective exercises for a thin waist, which, if performed regularly, will help you achieve what you want.

Before starting waist exercises, warm up your body a little with a simple warm-up. It's quite simple - actively run, jump, and squat for 5-10 minutes. You can also dance - this is also a good warm-up for the muscles.

1. Turns

A simple exercise aimed at burning fat deposits in the sides of the waist. Stand on the floor, place your feet shoulder-width apart, place your hands on your waist. Watch your posture - it should be straight throughout the entire exercise. Start leaning as much as possible, first to the left, then to the right. In this case, the lower part of the body should not move, and the feet should not leave the floor surface.

2. Bend forward

Starting position – feet shoulder-width apart, back straight, hands behind your head and clasped. Now lean forward, trying to reach your right knee with your left elbow, and then vice versa. You need to lift your leg off the floor while leaning forward.

3. Exercise with matches

To perform this slim waist exercise at home, you need a full box of matches. Scatter the matches on the floor, then begin to collect them, bending over as much as possible with your legs straight. Lift only one match at a time. After lifting it, straighten up completely.

4. Mill

An exercise that we have known about since childhood. Starting position – feet shoulder-width apart, body tilted forward, back straight. In this case, you need to lower your hands down. Perform vigorous swinging movements with your arms to the sides for 1-2 minutes.

5. Another variation of turns

For this exercise, place your legs as wide as possible and extend your arms at shoulder level. Slowly make turns alternately in different directions. In this case, the back should be straight, the arms should not bend at the elbows. Also make sure that the lower part of the body does not move.

6. Vacuum

If your goal is a thin waist, exercises may include the popular "vacuum". This exercise helps to achieve a flat stomach and thin waist. It is popular in both yoga and bodybuilding and is believed to have been invented by Arnold Schwarzenegger. The idea is very simple - you need to draw in your stomach as much as possible while inhaling, as if you are trying to reach your spine with your navel. Try to hold your breath as long as you can. The good thing about this exercise is that you can do it anytime, anywhere. The simplest option is to perform a vacuum while lying down; the classic option is to perform a standing position. To complicate the load, you can do the exercise while sitting on a chair, standing on all fours.

Rules for performing effective exercises for the waist

You already know that a thin waist, exercises for which we have already discussed at home, is the result of regular work on yourself. In order for physical activity to be effective, you need to know some rules for its implementation. Initially, you should understand that pumped up abs do not equal a thin waist. Increasing the load on the muscles increases their volume. Accordingly, the waist size increases. Therefore, the optimal solution is to start building muscles only after you have removed the fat layer, or to combine cardio and strength training in one workout.

The bulk of exercises for a thin waist are aimed not at building mass, but at burning fat. Cardio training stretches the heart muscle, improves blood circulation, trains endurance and normalizes breathing. We need to work the oblique abdominal muscles and core stabilizer muscles. Also be sure to consider the following recommendations:

Very important regularity. If you don’t have enough time and energy, it is better to reduce the number of repetitions, but perform the exercises systematically and monitor the correct technique.
You can exercise both at home and in the gym under the supervision of a professional trainer.
Before you start exercising, measure your waist and do it regularly to track your results.
Necessarily follow the technique. When training, you should feel the work of each abdominal muscle.
The more fat you have around your waist and sides, the more difficult exercise will be. But don’t be afraid of difficulties - over time it will become easier to practice.
It is recommended to train in a well-ventilated area.
Control your breathing while exercising. Don't delay him. With any exercise, the main effort is made on exhalation, relaxation - on inhalation.
It is recommended to exercise on empty stomach or a couple of hours after eating.
We have already said that before exercise you need to do a short warm-up. And after completing them, you need a so-called cool-down, which will help stretch the muscles and prevent pain in them.
Clear motivation is important. You must imagine the result you want to get. Thematic pictures and videos can also help with motivation.

A simple set of exercises combined with a properly balanced diet will help achieve the desired results. And the video exercises for a thin waist, which you will find below, will help you master the correct technique for performing them and improve the quality of your training.

Video with exercises for a thin waist and flat stomach

Every woman dreams at heart of looking perfect. And most often, the desire to improve your own appearance affects not your facial features or hair, but your figure. A truly feminine silhouette is a high chest, thin waist, toned buttocks and slender hips. But the main problem on the way to achieving the ideal is They destroy the entire image, make you doubt yourself, lower self-esteem and become the reason for choosing unattractive clothes. A woman is guided by the principle: it is better to wear a baggy tunic and bloomers with an elastic band than a top and low-rise jeans - after all, your belly will be visible!

It’s also frustrating that it’s impossible to achieve the desired shape with diet alone: even if the weight melts away before your eyes, the jelly-like state of your stomach will remain that way. The only sure way out is to regularly do the exercises for a thin waist, which will help you find (or return) your dream figure.

Maximum benefit

There are classic examples of exercises for the abdominal muscles that allow you to remove the sides and hated folds. These are leg raises in a lying position, “bicycle” and all kinds of twist variations. However, many experts on the latest trends in the world of fitness do not advise getting carried away with such familiar (and sometimes beloved) crunches, arguing that such an approach burns a minimum of calories and trains a minimum of muscles. Indeed: although crunches engage the anterior core muscles, all other muscles remain unworked. So what then are the most effective exercises for a flat stomach?

Side plank

Surely you are familiar with the traditional plank, which is performed resting on the palms and feet. Fitness instructors suggest increasing the complexity of this element and thereby doubling the effectiveness of the workout. Why is the side plank the most beneficial for body sculpting? The answer is simple: while performing it, you rely on two points instead of four, which means your abdominal muscles work more intensely to maintain balance.

How to do a side plank

Lie on your left side with your elbow directly under your shoulder and your legs together. Place your right palm on your left shoulder or on the right side of your waist.
Tighten your abs and lift your hips off the floor until you are in a balanced position on your hand and feet. The body should form a diagonal line. Stay in this position for 30-45 seconds. If this is too long and difficult for you, hold the side plank for as long as your endurance allows and repeat the hip raises as many times as necessary to achieve a total count of 30 seconds. Then roll over to your right side and repeat the exercise.

Walking on hands from a lying position

As a rule, the most effective exercises for a flat stomach, presented in a complex, always include some variation of walking on hands from a prone position. This complex movement requires the use of all muscle groups - the entire body is activated, including the arms and legs. At the same time, stability and the ability to maintain balance are trained, and therefore all the core muscles.

How to perform

Take a lying position (as for standard push-ups). Place your palms shoulder-width apart, then move them about two inches further apart.
Walk forward on your hands as far as possible, then return in the same “steps” to the starting position. Do 10-12 reps.
You can increase the difficulty by lifting one leg while performing a handstand walk.

"Alligator"

The most effective exercises for a flat stomach often have unusual names. However, in this case, the nature of the movement fully justifies the unfamiliarity of the term: you will have to literally drag your body along the floor in order to use your entire body and improve the skill of maintaining ideal balance. In addition, the “alligator” burns excess calories quickly and intensely, as it combines cardio training, efforts to maintain balance and a strength element.

Proper execution

The most effective exercises may not be suitable for all apartments, but try to consider the following. To perform the “alligator” you will need a free, flat strip of floor along which you can walk forward at least ten (and preferably twenty) meters. In addition, you will need equipment - any thing that will allow you to slide across the floor with minimal friction. A plastic bag is perfect for carpeting, and a terry towel for tiles or wood.
Take the starting position - lying down, having previously wrapped your feet with a bag or towel.
Walk on your hands, dragging your torso along the floor, until the end of the free segment. Rest for 60-90 seconds (you may need a little more or a little less time) and repeat the exercise, returning to the starting position and position. Perform the entire complex one more time.

Static abdominal training

Oddly enough, the static core muscles can be trained not only in the traditional or side plank pose. The most effective exercises for a flat stomach and thin waist (photo) often include some variation of static (stationary) abdominal tension. We present to your attention a classic element of strength training, for which you only need a gymnastic mat.

Execution technique

Lie on your back on the mat and bend your knees at right angles, lifting your feet off the floor. It is advisable that the feet are also at a ninety-degree angle so that the toes point up. Extend your arms and place both palms on top of your thighs. Take a deep breath and, as you exhale, contract your abdominal muscles as much as possible, pressing your pelvis to the floor and pushing your hips with your palms (while keeping your legs still). Maintain this position for one second, then slowly relax your muscles. You should do three sets of ten repetitions in a row.

If you think the most effective exercises for a perfect flat stomach should involve more serious elements, try increasing the difficulty of the static abdominal tension. As you exhale, pressing your palms to your thighs (and at the same time your thighs to your palms), lift your head and shoulders from the floor. As you inhale, lower your head and shoulders back to the starting position. Additional mini-twisting will increase the load and quickly achieve the desired result.

"Boat"

The most effective exercises for a flat stomach always involve using your legs as leverage: once you lift them off the ground, your core muscles start working hard to take the weight of your lower torso. The “Boat” exercise works on the same principle, for which you will need a fitness mat.

How to make a "Boat" correctly

Sit on the mat with your knees bent and feet flat on the floor. Lean back, lean on your elbows (your back should remain straight and ready for the load) and place your palms on the mat. Squeeze your abdominal muscles and lift your legs, bending them at right angles. At the same time, your knees should touch, and your toes should look forward. Slowly turn your legs to the left without lifting your pelvis from the floor. Maintaining a ninety-degree angle, lower your legs slightly and then turn them to the right, as if drawing the English letter U. Do twenty repetitions, changing the direction of the “letter” each time.

If you are interested in a more serious load, you can keep your legs at an obtuse angle rather than a right angle, or straighten them completely.

"Frog"

What are the most effective exercises for a flat stomach? These are, without a doubt, dynamic movements with the legs and shoulder blades lifted off the floor. Try, for example, to perform a full set - you will immediately feel the intensity of working out the core muscles.

What does the exercise look like?

Lie on your back with your legs raised, knees bent and spread apart. The heels should touch. Inhale and lift your head and shoulders off the floor, curling over your ribs and looking at your feet. Raise your arms and extend them outward from your hips so that your palms face the floor.
As you exhale, straighten your legs and extend them at a forty-five-degree angle above the floor, squeezing your knees. Inhale and return to the frog pose, bringing your heels touching toward your buttocks. Do three sets of ten repetitions.

The “frog” is almost always included in the most effective exercises for a flat stomach - in a week of regularly performing this element you can get quite noticeable results. If you want to try a more complicated version, try, while straightening your legs, to lower them as low as possible without touching the floor.