The sides and folds at the waist spoil the proportions of the figure, complicate the choice of clothes, and give rise to complexes. Often, in the hope of changing their body, making it attractive and beautiful, girls resort to ineffective and even dangerous methods – they use wraps, massage, sit on strict diets, twist a heavy hula hoop.
These methods are far from suitable for everyone, and they can hardly be called really effective, because they do not guarantee a long-term result, and even more so safe and predictable.
It is impossible to solve this problem with only exercises for the press, because no matter how much you pump it, without the right diet, excess fat will still be deposited in this problem area. Even despite the good tone of the abdominal muscles, body fat will always add a few sentiments, since a girl can only reduce her waist size through regular training and a balanced diet.
A set of exercises

Any workout should start with a short warm-up. Simple exercises will prepare the muscles for exercise, normalize breathing, and reduce the risk of injury and stretch marks.
Exercise 1. Plank.

An effective exercise that actively engages the oblique muscles and also trains the lower abdomen. To perform, take a supine position, then lift the body on your arms, bent at the elbows, and fasten your legs on your heels. Without arching your back, quickly spread your legs to the sides, shoulder-width apart. Repeat 10 times, 3 sets.

Exercise 2. Raising the knees in the plank.

Stay in the starting position. Legs are straight. Alternately pull the legs bent at the knee to the body – first the right, then the left. Repeat the exercise ten times, three sets each.
Important!
Take your time, try to focus on each movement. Breathe out forcefully.

Exercise 3. Crunches with legs at an angle of 90 degrees.

A classic exercise for pumping the abdominal muscles of the abdomen (upper). Lie on your back, bend your knees so that they form a 90-degree angle. Keep your hands behind your head. As you rise, lift your shoulder blades off the floor. Concentrate the effort on the abdominal muscles. Exhale as you rise. Repeat the exercise 10 times for 3 sets.

Exercise 4

Remaining in a similar position, stretch your straight arms as far forward as possible.

Exercise 5. Bicycle.
At runtime The next exercise works the oblique abdominal muscles, which are responsible for a beautiful, smooth waistline. Take a position similar to exercise 3. Then stretch the elbow of your left hand to your right knee and vice versa. Move at an average pace without holding your breath. The number of repetitions is 10, 3 sets each.

Training plan

The norm of moderate training for an adult is 150 hours a week, intensive – 75. For the growth of muscle mass, including in the abdominal area, strength training is important. To burn fat in this zone, achieve a sculpted tummy and, as a result, reduce the waist – aerobic (running, swimming, dancing).
It is important to alternate strength and aerobic training for best results. Thus, you will not only get rid of excess fat, but also “shape” your body, make it more resilient, embossed, and sexy.
If you don’t have enough time for training, then try to always be active, give preference to outdoor activities, walk more, clean more often – in general, burn calories in every possible way.
Important! Your result will not depend on the number of exercises and the time spent on them, but on your desire, diligence and the correct implementation of each of them.
Healthy eating to reduce the waist

To tighten the abdominal muscles and make the waist thinner, you need to do exercises to strengthen the muscles of this part of the body and follow a healthy low-calorie diet.
The advantage of the latter is that it can be as varied as you want. In addition, such nutrition is good for your body, unlike rigid, restrictive diets.
What do you need?
Give preference to fresh food – salads, fruits, vegetables.
Eat lean meat, chicken, fish.
Eat complex carbohydrates (cereals).
Love dairy products – kefir, cottage cheese, yogurt.
Naturally, a healthy diet excludes the consumption of “junk food”, that is, food that does not carry anything but calories and an increase in blood sugar levels – these are pastries, cakes, sweets, sugary waters, foods high in fat.
It’s not just what you eat that matters, but how and when. Saturation occurs 30 minutes after eating, so do not rush, then you will not overeat. It is very important to eat fractionally, in about 5-6 meals, among which should be 3 main and two or three snacks.
If you balance your diet, consume more protein foods and a sufficient amount of complex carbohydrates, the body will adjust itself to lightness, will be ready for intense workouts, which will affect not only the figure, but also self-awareness.