How to reduce the waist at home: exercises

Every woman wants to have a perfect figure. The fair sex often has three problem areas: buttocks, hips and waist. With the wrong lifestyle, the waist first suffers. In most women, the stomach begins to bulge or around it appears, as the people say, a "life buoy". And immediately the question arises, how to reduce centimeters at the waist. And how to remove this hated circle. In order to reduce the waist and stomach, an integrated approach is needed. If you approach the process responsibly, the result will be visible quickly enough.

Diet for the waist

Before you ask yourself how to reduce your waist and remove your stomach, you should pay attention to your diet. Proper nutrition is a key aspect to reduce volume. If you adhere to a balanced diet, the stomach will not accumulate excess fat and grow. To do this, it is necessary to exclude foods that cause the accumulation of excess fat from the diet, as well as to train yourself to drink only freshly squeezed juices (vegetable and fruit).

The most harmful products are only six:

• sugar;
• white flour;
• sausage;
• fried foods;
• bread;
• biscuits.
  

For cooking, use:

• fruits;
• vegetables;
• legumes;
• fish
• dried fruits;
• whole grain flour;
• brown sugar;
• lean meat;
• water (at least 2 liters per day).

How to reduce waist with massage

The next effective way is massage. It helps to significantly reduce waist size. For weight loss, cosmetologists widely use lymphatic drainage, anti-cellulite massage and mesotherapy. In addition, even an ordinary restorative massage helps in losing weight . It relieves fatigue, nervousness, anxiety, stress (the main causes of overeating), and a person begins to eat less. As a result, fat does not accumulate, and the body is ready to actively engage in weight loss.

If we talk about how to reduce the waist at home, you need to say about using the technique of plucked massage. It strengthens muscles, improves tone and improves skin condition in general. Combining massage with competent nutrition, you can see the results in a month. Massage should be carried out on an empty stomach and not eat after it for an hour. Before starting the course, you should measure the volume of the waist and abdomen to compare the results a month later.

Technique for performing plucked massage

Before the massage, you should take a hot bath and mash the fat on the waist and abdomen with your palms. After the bath, wipe dry, apply a little vegetable oil to the problem areas and let it soak.

Massage should begin with the navel. To do this, use the thumb and forefinger of both hands to take the skin in the lower abdomen and use the pinching method to knead the skin around the navel with the inverted letter T (from the sides to the navel, then to its bottom). Perform 15-20 sets.

Then go to the area of ​​the "lifebuoy". It is necessary to capture the skin of the sides with two fingers on both sides and move from the area under the navel to the bottom of the ribs and back. Perform 15-20 sets.

Now you should do the sides. To do this, take the skin below the middle of the waist, then the fingers pluck up and back. Complete 20 sets.

For pinch massage to be effective, movements must be strong and active. The pain should be palpable, but bruises should not appear. The procedure should be performed daily in the morning and evening. With the right technique, volumes can be reduced to five to six centimeters. Do not overzealous and try to reduce the waist immediately by 15 centimeters. This result will not be, and the body can be injured.

Yoga

Yoga is a very effective way to lose weight, despite the static exercises. It makes the joints and muscles of the whole body work, strengthens the muscles, helps the body become more agile and flexible. Yoga also helps relieve stress and relaxes the body. Visible effect can be achieved if you deal with it at least twice a week. When performing any yoga exercises, you need to ensure that your breathing is even.

To reduce the volume at home, you should perform a complex of 8 asanas. Keep all poses starting from 10 seconds, and gradually increase the time.

Asanas

1. Strap. Reminds push-ups, only you need to stand on your forearms. The body from head to toe should form a straight line, the muscles of the abdomen and back are tense, breathing is even. From this pose you should go to the pose "Dog face down."
   
2. Dog face down. The legs are already thigh-wide, arms shoulder-width apart. You need to lower your head down and reach for the feet, touching the floor with your hands.
3. Eagle Pose. It is necessary to twist the arms and legs so that a stand on one leg is obtained. Then the same thing needs to be done on the other leg.
4. Walking turtle. First you need to sit down, stretch your legs and, resting on your hands, raise your hips. Then complicate the exercise. Do the same while lying on your back. In this case, the head must be held so that the legs can be seen. The next stage in complexity is to go through several steps in this position.
5. Bamboo Bear. Sit on the floor. Then pull straight legs to the chin and, swaying, gently lower yourself on your back and back.
6. Bolt. Kneel with your back straight. Then take the straight leg to the side and lean toward it with your torso. Exercise is performed on both sides.
7. Triangle. The legs are wide, the back is straight, the arms to the sides. Bending the right leg in the knee, you need to reach your foot with your right hand. Then the same thing - on the other side.
8. Cobra. Lie on your stomach, rest your palms on the floor in the shoulder area. Then, gradually straightening the arms, raise the body and arch the chest.

A set of exercises on the back

1. Lying on a rug with outstretched legs, put your hands behind your head. Then pull the legs bent at the knees to the chest, tearing the feet off the floor. From this position, raise the legs 90 ° and count to 10. After that, slowly lower the legs to their original position, while sliding their heels on the floor. Run 10-15 times.
2. Lying with your back on the rug, bend both legs at the knees and extend your arms along the body. Then slowly pull the bent legs to the chest and back. It is important that the lower back during exercise does not come off the floor. If you cannot squeeze it, you need to put a rolled up towel under it. Run 15 times. Then do the same for each leg individually 12 times.
3. Lying on your back, bend your legs at the knees and pull them to the chest, lower back and buttocks to press the floor. Then slowly tilt the legs to the left, not reaching the floor, until tension occurs in the opposite direction. Return to the original position and do the same for the other side. Perform 10 times for each side.
   
4. Lying on your back, lower your right hand behind your head, extend your left along the torso. Raise straight legs 90 °. Then pull the left hand down, sliding on the floor, and pull the right hand up. There should be a feeling of stretching the right side and contracting the left. Slowly count to 10 and change hands. If keeping your legs straight is difficult, you can pin them to your chest. Run 10 times.

Belly exercises

1. Lying on his stomach, press his forehead to the floor, relax his head. Arms extended forward should be spread apart, imitating swimming with a frog style. Run 15 times.
   
2. Lying on your stomach, put your palms under your forehead. Then raise the pelvis so that only the lower abdomen rises. Next, you need to pull the pelvis up, not bending in the lower back, resting on the knees, arms and upper abdomen. Run 15 times.

Sitting waist exercises

1. Sitting on the rug, spread the soles of your straight legs to the width of your hips. Then lean forward, touching the knee with your hand (left - right, right, left, alternately), while trying to lie on your thigh with your stomach. Run 20 times.
2. Sitting on the rug, spread the feet of straight legs to the width of the hips, and bend your arms at the elbows. Buttocks should be pressed tightly to the floor. Then you need to bend alternately to the right and left side, touching the floor. In this case, the sensations should not cause discomfort. Otherwise, it is worth reducing the amplitude of the movements. Run 25 times.

Slim Waist Exercises While Standing

1. Slopes. Put your feet shoulder-width apart, hands clasp over your head in a lock. Slowly tilt to the sides and then back and forth with maximum amplitude. In this case, the back should be straight. Perform 3 sets of 5 times.
2. Spring The legs need to be bent slightly at the knees, and the hands should be bent at the elbows and held at shoulder level. Perform springy turns to the right and left with maximum amplitude. Perform 50 times for each side.
3. Pump. Put your feet together, lower your hands down. Slowly slide your hands to the sides along the body, dropping below the knees, gradually increasing the distance. Run 50 times on each side.
4. Twisting. Put your legs shoulder-width apart, arms to be clasped behind the head, elbows to part apart. Perform forward bends, trying to reach with your left elbow to your right knee and vice versa. Run 20 times on each side.

After the entire complex is completed, stretching should be done to relieve tension from the back. To do this, we get into the initial position - put your feet shoulder width apart, hands to lock in the lock over your head. Stretch to the right side and stay in this position for one minute, then the other side.

It is also easy to reduce the waist with a well-known hoop. It helps burn excess fat, improve posture and increase muscle tone. In a third of an hour, it helps burn a lot of calories. The most effective are two exercises: rotation of the hoop with arms extended to the side, lowering it to the hips and back, and rotation of the hoop in different directions.

How to reduce the waist in the workplace

Even if you don’t have time to play sports at home, you can always find a way out. Even while in the workplace, you can reduce the waist. The exercises below are proof of this:

1. Sit on a chair, not leaning on the back of the chair, back straight. Legs set in front of you at the width of the hips. Then put your hands on your lower leg and raise your left knee to your chest, and pull your stomach to the spine. Perform 20-30 times alternately for each leg. Exercise helps strengthen your abdominal muscles, burns fat and improves digestion.
2. Put your legs together, back straight, hands rest on a chair. Then raise the knees to the chest, while the abdominal muscles should be tensed. Lower your legs to their original position without touching the floor. Run 15-20 times. Exercise helps to work out all the muscles of the abdomen.
3. Sit on the edge of the chair, back straight, hands rest on the chair. Then lean to the side so that the support remains only on one buttock. In this position, raise the joined legs to the chest. Return to original position. Do the same for the other side. Run 15-20 times each. Exercise helps to adjust the waist and body fat.
4. Sit on a chair and straighten your arms to the sides at shoulder level. Then turn the body to the right and tilt it forward, touching the fingers of the right foot with the left hand. Hold for a few seconds. Do the same for the other side. Run 20-30 times each. Exercise helps to get rid of excess fat on the sides and hips.
5. Sit on a chair and rest your hands on the armrests. Then, tearing off the legs and hips from the floor, raise the body above the chair, while raising the knees to the chest. Hold for 15-20 seconds. Slow down and rest for 15 seconds. Run 4 times. Exercise helps increase muscle tone in the shoulders, back, and abdomen.
6. Sit on a chair, not leaning on the back of the chair, back straight, hands behind his head. Then reach with your elbow to the opposite raised knee. Run 15 times. Then the same goes for the other leg. Both exercises are performed 4 times in a row. Exercise makes the muscles of the lower abdomen and oblique muscles of the back and abdomen work.
7. In conclusion, we need to do one more exercise. Stand behind a chair and lean with your right hand on the back, and raise your left hand up. Then lower your hand back and at the same time raise your leg so that the hand touches the heel. Run 15-20 times. Then the same goes for the other leg. Both exercises are performed 4 times in a row. Exercise helps burn excess fat on the waist and abdomen and strengthen the gluteal muscles.

Breathing exercises, or How to reduce the waist by 10 cm

Respiratory (or oxygen) gymnastics is based on yoga. Its principle is that with proper breathing, oxygen is delivered to those parts of the body where excess fat is located, and burns it in direct contact. At the same time, excess fat is burned at a fairly fast pace: in 7 days, volumes can be reduced by 5 cm. If you compare with exercises to reduce your waist, you need to try harder on a stationary bike or in a fitness club. To perform the exercises you will need a chair, a rug and a positive attitude.

Breathing properly to reduce the waist at home will help close monitoring of exercise. To do this, stand up and put your hand on your stomach, then slowly and deeply inhale your nose. When inhaling, it is necessary to inflate the stomach, straining its muscles. Then you need to exhale just as slowly, only through the mouth, and relax the abdominal muscles. Run 3 times. Next, take one deep, then 2 more short breaths. Then exhale sharply 2 times through the nose. Perform this combination 2 times. Then it is necessary to carry out a cycle of two previous exercises: the first - three times and the second - three times (in this case, one sharp breath and exhale is done).

If you perform these exercises daily in the morning for 15-20 minutes in a week and a half, you yourself will see the answer to the question of how to quickly reduce your waist. If desired, these exercises can be repeated throughout the day.

It is very important not to overdo the exercises, as improper performance of these exercises can have a negative impact on health.

There are no special contraindications for breathing exercises. Even hypertensive patients and pregnant women can perform the exercises, since this technique does not provide for holding the breath, as is the case in other respiratory complexes. But if there is any doubt about the possibility of doing the exercises, you should consult your doctor. Preliminary consultation is obligatory for people suffering from chronic diseases. Such people should choose a lightweight version of the complex.

In the first class, dizziness may occur during exercise. This is due to hyperventilation of the lungs, i.e. an increased amount of air passing through the lungs. In this regard, class time should be increased gradually.

If you engage regularly, then dizziness will bother less and less. With systematic dizziness, consult a specialist.

This breathing exercises will allow you to lose exactly as many extra pounds of excess weight as the body needs for health. In addition, it helps to normalize metabolic processes throughout the body, tidy sagging and sagging skin, tighten muscles and form attractive shape. The joints become more flexible and mobile, and the face looks younger and more attractive due to muscle training.

Thus, the above sets of exercises in combination with proper nutrition will help not only to quickly reduce the waist and remove excess fat in general, but also to prevent its further appearance.