"Wasp waist": how to make the waist thin

A narrow waist has always been considered the standard of beauty. It is not for nothing that women have made any sacrifices since ancient times to make a "wasp" waist - they wore uncomfortable narrow corsets, even removed their ribs. But now there is no longer a need for such drastic measures.

Narrow waist - is it realistic to achieve

First, let's determine which waist is considered proportional and correct? There are several ways to do this. For example, girls with a normal body type can simply subtract 100 cm from their height. The resulting value is the optimal waist size. Depending on the type of physique, the waist volume may deviate slightly to a larger or smaller side. If the bone is wide, then the waist will be slightly larger. Therefore, you should not starve yourself with strict diets in an attempt to make a narrow waist.

Alternatively, multiply your hip measurements by 0.7. The resulting number will give the proportional size of the waist. In this case, the female figure looks attractive and harmonious.

The size of the waist depends on many parameters - this is the level of female hormones in the body, and the presence of fat deposits, and the condition of the muscles in the back and abdomen. If you want to reduce your waistline, first you need to remove fat from the anterior abdominal wall, and then work on the muscles of the abdomen and back. It is best to start this process with aerobics or fitness.

Thin waist at home

To reduce the size of the waist, you do not need to actually wrap yourself in plastic and stubbornly pump the abs.

This will only make you sweat harder, and the fat on the waist will remain as it was. In reality, you can reduce the waist by observing several rules:

• Review your diet. In order not to stretch the stomach, eat often, but in small portions. Drink plenty of water to flush out waste and toxins. Eat more vegetables, cereals, fruits, dairy products, fish. Reduce the amount of carbohydrates, because they are stored in fat.
• Do cardio three times a week. It burns those extra calories perfectly.
• Train your abs on an empty stomach. If you exercise after a meal, your abdominal muscles cannot contract well. The ideal option is morning workouts for 15 minutes every other day.
• Do the vacuum exercise. It is aimed precisely at reducing the size of the waist. You need to do it in 15 approaches, each approach lasts 10 seconds. And of course, you need to do the "vacuum" on an empty stomach.

Exercises for the waist

There are many exercises designed to reduce your waistline. You can make them at home, since you don't need any special simulators.

1. Starting position - lie on your back, rest your feet on the floor, bending your knees, place your hands along the body. Move your hands to the back of your head, tighten your abs. Stretch towards your knees, lifting your shoulder blades and head. If you want to complicate the exercise, lift your legs straight up.
2. The starting position is a "plank" with an emphasis on straightened arms and toes. The body should be straight, muscles tense. Now step to the right with your right hand, right foot, left hand, left foot. Now the same thing to the left.
3. Starting position - sitting, put your hands on the floor, bend your knees. Raise your bent legs so that your calves are parallel to the floor with your arms folded in front. Turn your body one way, then the other. Take the starting position.

How to make a waist: nutrition

You can achieve a thin waist with a strict diet, but keep in mind that the result will be short-lived. You need to completely restructure your diet and stick to only proper nutrition.

• Reduce to a minimum, or better, give up all flour, sweets, smoked meats, canned food altogether.
• The basis of the daily diet should be vegetables and fruits, cereals on the water. Eat more vegetables, which are high in fiber, they are great for cleansing the intestines and are low in calories.
• Drink warm water with lemon and honey on an empty stomach. This drink speeds up the activity of the intestines.
• Eat hearty, calorie-rich foods for breakfast, but don't pass them on. A great option is bran porridge, whole grain toast or omelet, cheese.
• For lunch, be sure to eat soup, do not forget about vegetables and a meat dish.
• Dinner should be light - boiled chicken, cottage cheese or fruit.
• Food portions should be kept small. In order to kill hunger between meals, eat some dried fruit or nuts.
• Drink more clean water and unsweetened green tea, while cutting back on soda, black tea, and coffee. Thus, you will speed up the metabolism and excess calories will be burned faster.
• Alcohol increases the craving for food, moreover, under alcoholic vapors, a person loses control over the amount eaten. Therefore, it makes sense to reduce the amount of alcohol, or even better - to completely abandon it.

Waist hoop

One of the most affordable and well-known waist trainers is a regular hoop. Many girls in childhood twisted such bright plastic or aluminum products around their waists. It turns out that this activity is also useful for adults, especially for reducing centimeters at the waist.

Now on sale there are many different types of hoops, ranging from simple, familiar to us from childhood, to ultra-modern weighted with massage balls and rubberized inserts. Which hoop to choose is a matter of taste and financial capabilities. To deal with extra centimeters, a weighted hoop with massage inserts is best suited.

It is convenient and easy to work with such a hoop, and at the same time you can also watch TV, for example. Exercising with a hoop will strengthen your abdominal, waist and hip muscles. It is also an excellent lymphatic drainage massage that helps to reduce cellulite.

It is best to start your workout with 5 minutes with a light hoop. Then gradually bring the time to half an hour. Only after that, you can go to classes with a heavy massage hoop. Such a gradual increase in the load will help the body get used to training without injuries. If you immediately start twisting a heavy hoop, you can earn yourself huge bruises at the waist. To avoid these troubles, wear a sports belt.

Over time, the body gets used to stress, so combine exercises with a hoop with other types of training - cardio or strength, do stretching.