“Wasp waist”: how to make your 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 create a “wasp” waist - they wore uncomfortable narrow corsets, even had their ribs removed. But now there is no need for such radical measures.

Narrow waist - is it really possible to achieve it?

First, let's determine what kind of 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 your body type, your waist size may deviate slightly up or down. If the bone is wide, then the waist size will be slightly larger. Therefore, you should not starve yourself of strict diets in an attempt to create a narrow waist.

Another way: multiply your hip measurement by 0.7. The resulting number will give the proportional waist size. In this case, the female figure looks attractive and harmonious.

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

Thin waist at home

To reduce your waist size, you don’t actually need to wrap yourself in film and stubbornly pump your abs.

This will only make you sweat more, and the fat on your waist will remain the same. In reality, you can reduce your waist by following several rules:

• Review your diet. To avoid stretching your 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. This is great for burning extra calories.
• Train your abs on an empty stomach. If you exercise after eating, 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 specifically at reducing waist size. You need to do it in 15 approaches, each approach lasting 10 seconds. And of course, you need to do the “vacuum” on an empty stomach.

Waist exercises

There are many exercises aimed at reducing your waistline. You can do them at home, as you don’t need any special equipment.

1. Starting position - lie on your back, place your feet on the floor, bend your knees, place your arms along your 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 vertically up.
2. Starting position – “plank” with emphasis on straightened arms and toes. The body should be straight, the muscles tense. Now step to the right with your right hand, right foot, left hand, left foot. Now do the same to the left.
3. Starting position – sitting, place your hands on the floor, bend your knees. Raise your bent legs so that your calves are parallel to the floor, placing your hands in front. Turn your body one way, then the other. Take your 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-term. You need to completely rebuild your diet and stick only to proper nutrition.

• Reduce to a minimum, or better yet, completely abandon all flour, sweets, smoked foods, and canned foods.
• The basis of your daily diet should be vegetables and fruits, porridge with water. Eat more vegetables, which are high in fiber, they perfectly cleanse the intestines and are low in calories.
• On an empty stomach, drink warm water with lemon and honey. This drink speeds up intestinal activity.
• For breakfast, eat hearty food rich in calories, but don’t overdo it. An excellent option is bran porridge, whole grain toast or omelet, cheese.
• For lunch, be sure to eat soup, don’t forget about vegetables and a meat dish.
• Dinner should be light - boiled chicken, cottage cheese or fruit.
• Food portions should be small. In order to kill hunger between main meals, eat some dried fruits or nuts.
• Drink more pure water and unsweetened green tea, while reducing the amount of soda, black tea and coffee. This way you will speed up your metabolism and excess calories will burn faster.
• Alcohol increases cravings for food, and under alcohol fumes a person loses control over the amount of food eaten. Therefore, it makes sense to reduce the amount of alcohol, or even better, to give it up completely.

Waist hoop

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

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

Practicing with such a hoop is convenient and easy, and at the same time you can also watch TV, for example. Exercises with a hoop will strengthen the muscles of the abdomen, waist and hips. This is also an excellent lymphatic drainage massage that helps reduce cellulite.

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

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