Good day, our dear regular blog visitors and guests! Those who are not gifted by nature usually dream of a thin waist and a flat stomach. But this does not mean at all that it is impossible to change the situation for the better. There are certain exercises for a thin waist at home that allow you to burn fat deposits on the sides and abdomen. At the same time, the anterior wall of the abdominal press is strengthened, which just makes the stomach flat.
Ideal waist – what it should be

The presence or absence of a thin waist depends primarily on the type of physique and heredity. For example, for asthenic girls, it will not be difficult to make the waist thinner. Conversely, hypersthenics spend more time and effort on it.

There is still difficulty in achieving this in people who have a small space between the pelvic bone and the ribs – alas, they are unlikely to be able to make a wasp waist.

How much female sex hormones you have in your blood also affects the femininity of curves and outlines. Accordingly, their small number will not allow you to remove the sides in the desired volume.
Each woman is individual, and there is no need to strive for the established parameters of 90-60-90, starving and exhausting yourself with heavy loads. You can calculate the waist size that is ideal for you in a very simple way – subtract 100 from height in centimeters. Owners of a wide bone also need to add the number 2 to the resulting figure.

For those women who have the same breast and buttock sizes, the following formula is suitable – we calculate 70% of this figure. For example, the volume of the chest and buttocks is 100 cm, then, respectively, 70% of 100 will be equal to 70 cm (waist).

Ways to form a thin waist

How to make the waist feminine at home? The most effective way to shape a narrow waist is to combine aerobic and strength training in one workout. At the same time, for greater effectiveness, perform exercises in blocks (circular training) – for each minute with the same rest interval. As training increases, the length of rest should be reduced to 30 seconds. Beginners need to start with 2 circles, gradually increasing to 4.

The best for the formation of a thin waist are considered exercises that work out the oblique muscles of the abdomen.

Classes should be regular and at least 4 times a week, and preferably 5. Mandatory a warm-up at the beginning of a workout, protecting against possible injuries and preparing for the main work. And at the end, stretch, which will relieve muscle pain.
There is, of course, an easier way to reduce the waist, used by women 100 years ago – a corset. He will instantly make it thin, but only visually, without eliminating the problem itself. In addition, this method has a harmful effect on health (when worn for a long time), so I do not advise using it.

Spinning the hoop for half an hour also has a beneficial effect on waist size, but only in combination with certain exercises that I want to bring to your attention further.

Try to stick to a slow pace without sudden movements with a repetition of the exercise 12-16 times in each of the 2 sets. The rest interval between them is no more than 1 minute.

Complex performed standing

Turns – I.P. stand on the floor with feet shoulder-width apart, hands at the waist and a straight back. Perform the maximum tilt in one direction, then in the other.
I.P. – feet shoulder-width apart, hands on the back of the head in the castle. We lean forward, trying to reach the opposite knee with the elbow, lifting the leg off the floor along with the slope. Do the same on the other side.
Scatter a full box of matches on the floor and collect one at a time, fully straightening up after picking up the match.
“Mill” – the legs are on the floor a little wider than the shoulders, the body is tilted forward to parallel with the floor, the arms are below, the back is straight. Vigorous hand swings to the sides.
Standing on the floor with legs wide apart, straighten your arms to the sides at shoulder level. Slow turn to the right, then to the left. Watch your back – it should be straight, your arms – do not bend at the elbows and the lower part of the body – it is motionless.

Exercises performed in the supine position on the floor.

Straight twists – lying on the floor with the lower back tightly pressed to it, arms located along the body and legs bent at the knees. It is necessary to bend your arms, touching the temporal region with them, simultaneously straining the abdominal muscles – the shoulder blades come off the floor, and the upper part of the body stretches to the knees.
Plank with stepping – support on the palms, tighten the stomach without bending the lower back. Perform a “step” in one direction at the beginning with the same hand, then put the same foot there. Сделать то же самое с другой стороной, вернуться в I.P. and start repeating the exercise on the other side.
Twisting – sit down, rest your hands on the floor a little behind the pelvic area with bent legs and feet on the floor. Slightly round the lower back, folding your arms in front of you. Raise the feet to parallel with the floor, twist the body first to the right and then to the left.
Scissors – lie on your back on the floor with your hands behind your head, legs bent with your feet on the floor. Raise the shoulders with the neck from the surface, stretch the legs, raising them at an angle of 90 degrees with respect to the body. Lower your feet one by one.
Lie on your back with your lower back and shoulder blades pressed to the floor, hands behind your head, legs bent at the knees and feet on the surface. Raise the shoulder blades off the floor, stretch one arm, pulling it to the opposite knee. Do the same on the other side.
For a week of such regular training, you can significantly reduce the waist. But for further progress and consolidation of the results, you will have to review your diet, which will be discussed further.