The thin waist is not only the personification of femininity, but also the most cherished dream of every girl. Unfortunately, not everyone is destined to have a chiseled figure with a pronounced difference between the chest, hips and abdomen. This issue is regulated only by genetics. However, if you pull yourself together and perform special exercises for the waist, you can bring your body closer to the reference hourglass figure. Although you will have to work hard.
Ideal female parameters: what should be the waist?
It is believed that the reference female parameters are 90-60-90. However, if you look closely, such a figure has absolutely nothing to brag about. Chest 90 cm - this is just the first size, buttocks with such volumes will look very flat, and a waist of 60 cm and at all seem too thin.
Therefore, do not rush to enroll in the gym and begin to perform a set of exercises for the waist, if you do not reach these parameters slightly. Such figures are good only for models on the catwalk, because all clothes are sewn by the same standards, and at shows people should first of all look not at the figure of girls, but at the outfits. To understand what to strive for, you can calculate the ideal indicators by a special formula: height - 100 cm (for girls up to 170 cm) and height - 110 cm (for tall ladies). So, for example, with a height of 165 cm, your waist should be 65 cm.
There is another way to find out your ideal measurements. It is believed that the waist should be 70% of the hips and chest or their average. So, for example, with a chest with a girth of 100 cm, your waist should be about 70 cm. This is such an interesting arithmetic.
Slim without physical activity: true or myth?
Is it mandatory to perform exercises for a narrow waist? Is it possible to achieve results without sports? The answer is definitely very difficult, but there are several ways to lose weight in the abdomen and reduce body volume:
- Diet. If you create a calorie deficit, you will certainly begin to lose weight and naturally lose some fat. However, without physical exertion, this process will go very slowly, and as soon as you return to the previous diet all kilograms will come back.
- Drinking mode. This method will help to "drain" excess water from the body, and accordingly slightly reduce body volumes. To do this, you need to drink at least 2 liters of clean water per day, other liquids do not count. The fact is that if our body is deficient in moisture, then it begins to accumulate it under the skin, so it is necessary to "convince" our body that it does not threaten drought and will no longer need strategic reserves.
- "Vacuum". In fact, this is also a form of physical activity, however it does not take much time, but it must be performed regularly. It is advisable daily, in the morning and on an empty stomach. Performing the "Vacuum", the muscles of our press get used to the reduced condition, which means that soon you will feel the effect of "inverted abdomen", and this will happen unconsciously.
Does a hoop for weight loss at the waist?
Until recently, it was believed that torsion of a hula hoop is the best exercise for the waist. However, some points were not taken into account.
First, you need to twist not due to the rotation of the hips, but tensing the muscles of the press. Only in this case, the load will fall on the target muscles.
Secondly, training should take at least 90-120 minutes, with three breaks of 5 minutes. Yes, yes, to lose weight at the waist you need to twist the hoop as much as two hours, less simply does not make any sense. Fat can not be removed locally, you will begin to lose weight only if you accelerate metabolism, create a calorie deficit, and also start catabolic processes through strength training.
If you want a thin waist - lean on cardio!
Even the most difficult exercises for the waist will be ineffective if you neglect cardio loads. This is how our body works: strength training works to increase muscle mass, and aerobic training triggers fat burning. To get the most out of cardio, just follow these guidelines:
- It is better to give preference to intense types of load. Rope jumping, an exercise bike and jogging on a track with an upward slope are perfect. Simple running or unhurried walking is not enough.
- Use a special cardio training system - the interval method. To do this, alternate the training at the limit of their physical capabilities (10-15 minutes) and the lightweight version of the exercise (5-7 minutes). This will allow to accelerate the metabolism and accelerate metabolic processes, including the rate of lipid breakdown.
- The total duration of aerobic exercise should be at least 60 minutes. It is best to select separate days for this, so as not to combine cardio and weight training. Excessive stress can lead to depression of the nervous system and rapid fatigue of the muscles.
And now we will consider a set of exercises for the waist, which can be easily performed both at home and in the gym.
Primitive but effective classic: lying twists
Who says classic is out of date? From time immemorial, people rocked the press with ordinary twists and achieved amazing results. And now, this is one of the most effective exercises for losing weight. If you follow all the technical nuances, you can achieve tremendous results:
- The exercise must be performed at the slowest pace both in the negative and in the positive phase of the exercise. The better you concentrate on the technique, the stronger the tension in the target muscles will be.
- At the point of peak contraction of the muscles, it is necessary to hold a breath, previously emptying the lungs and diaphragm from the air. You will be very surprised, but the press gets the greatest load during a static effect on the muscles, and not dynamic.
- It is not necessary to tear the lower back off the floor, the jerking moment does not bear any benefit in the exercise, but only negatively affects the work of the back. It is enough to lift only the upper part of the body, and in order to use the lower sections of the press, it is enough to raise straight legs up.
We complicate the technique: exercise "birch"
This is a good, albeit slightly difficult exercise for the waist at home. This type of training works aimed at the lower parts of the press, which means it should be done in tandem with the first version of twisting.
Technics:
- Sit on the floor, straight legs lift up. To slightly relieve tension from the back of the thigh, you can bend your knees slightly.
- Try not to use your hands in the exercise, they should just be freely extended along the body.
- It is necessary in one motion to tear the pelvis and buttocks from the floor and keep the body weight on the shoulder blades. Do not worry, if it does not work out the first time, at first you can help yourself a little with your hands. Over time, your muscles will strengthen and you will be able to master the correct technique of exercise.
- Hold this position for 45-60 seconds, then slowly lower back and repeat the approach.
Static loads: exercise "level"
It has long been no secret that the most effective exercises for the waist are all kinds of variations of the “bar”. Indeed, as mentioned earlier, the muscles of the press work much better with static types of load. There are two most effective exercise modifications that will make your waist slimmer and thinner:
- "Classic plank." It affects the rectus abdominis muscles, trains the upper, middle and lower abs. You can perform the bar both on straight arms and on bent elbows. The first option is more complex, but it also works much more effectively to strengthen the press.
- "Side bar". This type of training stabilizes the oblique muscles of the abdomen, which means that it will "eat" fat from the sides well. This exercise can also be complicated if performed on an outstretched arm. But for greater efficiency, you can add straight leg ups, this even more involves the lateral press.
We connect strength training: exercise “buttock bridge”
There are many exercises for the waist in the gym. One of them is the “buttock bridge”. This is a strength type of training, which, in addition to the press, well loads the buttocks, legs and lower back. This means that fat burning processes will take place in all problem areas at once.
Why is it so important to add strength exercises to your waist workout? The fact is that muscles occupy much less volume than fatty tissue, which means that with a constant body weight your volumes will be much less.
Plus, the muscles “stretch” the skin well, making it more elastic and elastic, this will help get rid of the hanging tummy, which often appears after the birth of children.
Technique and training features:
- Exercise can be performed both from the floor and from the support. The second option is more advanced and requires sufficient strength and skill.
- Be sure to perform the "bridge" with extra weight, at least with 10 kg dumbbells. Gradually increase the load. After you bring the working weight to 20 kg, you can perform the exercise in Smith's machine.
- All movements must be done slowly, to increase the load on the press, pause at the upper and lower points of the trajectory.
Crossfit for a chiseled figure: Burpy exercise
A good dynamic exercise for a narrow waist. It is best to use it as a warm-up before the main complex. Almost all muscle groups of your body will be involved here, and the press will act as a stabilizer and be constantly in tension. Muscles will get a particularly strong load with push-ups and sitting emphasis. Therefore, try to concentrate on the target muscles in these phases of training.
A little yoga to strengthen muscles: asana "cat and camel"
As a warm-up and stretch, you can use simple exercises for the waist from yoga. Asana "cat and camel" involves the transverse abdominal muscles, and they almost never participate in other exercises. They can be felt only by performing a "vacuum".
Technics:
- Get on all fours and remove tension from the muscles of the abdomen.
- Start with the "cat", for this, tighten your abs and arch your lower back well.
- Go to the camel. To change the position, simply bend your back outward and round it, while the stomach needs to be pulled in and pressed to the spine. It is necessary to perform a change of poses strictly on exhalation.
Exercises that will make the waist larger: a stop list of exercises for girls
Unfortunately, not all exercises for a slender waist are equally useful. Although some types of training work to strengthen the muscles of the press, they pump muscles quite strongly, thereby increasing our waist in volume. Exercises to do with caution:
- Classic squats. It is better to carry them out in Smith's car, so the press turns off from work.
- Classic stand. Prefer Romanian traction or sumo.
- Side bends with dumbbells. Excessive oblique muscle hypertrophy. Never engage in such nonsense in the hall or at home.
- Side twisting. Also greatly increase the oblique muscles of the abdomen. Perform only the classics, working out the rectus muscles of the press will be enough.
To avoid the negative impact of these exercises, follow their analogues or completely exclude them from the program. And to maintain a harmonious transition between the waist, chest and hips, do not forget to swing the buttocks, back and shoulders.