How to make a thin waist: a set of exercises at home

Volume norm

Let's put aside the old standards of 90-60-90, hourglass and all that, and let's think about what your ideal waist size should be, taking into account your unique parameters, such as height. This figure is equal to 70% of the volume of the chest and hips . For example, if the upper and lower parameters are 100 cm, which is the norm for a height of 170-175 cm, then the waist size should be approximately 70 cm, but not 60.

So strive to create the waist that is beautiful and slim for you. What's the point of looking at the waist of some model if you are 20 cm shorter than her?..

Never set yourself the task of doing something like someone else! You simply won’t succeed: because all people are unique and good in their diversity.

Why can't I do it?

If your body type is a pronounced rectangle, reverse triangle, apple . With this type of figure there is almost no waist. This is genetics and cannot be changed. The most pronounced waist is found in “hourglass” and “pear” shapes.

You have diastasis recti , which often happens after childbirth. As a result, the waist area may fall apart.

Features of the shape of the chest, which makes the waist a little voluminous. This is as invariable as the shape of the butt: Shelf butt: how to lift the buttocks and remove the depressions on the sides of the hips?

You do strength training with really heavy weights. Even if you don't do waist exercises specifically for the obliques, they are involved in many strength exercises for the arms, back, legs, and buttocks. Regular strength training makes your body athletic and toned, but your waist may widen slightly.

For aspen

In our super cool article Without deception and marketing: how to make your waist thin? (about diets for the belly, etc.) we sorted out absolutely all the myths associated with losing weight in the waist area and came to the scientific conclusion: the only thing we can do to reduce the sides, belly and waist is to lose weight and change the proportions !

Those. in fact, all the best effective exercises for the sides, narrow, thin waist, flat stomach are exercises for the whole body that will allow you to burn calories and, as a result, lose weight!

The most common mistake women make is to throw all their energy into training their abdominal muscles, forgetting about other areas and overlooking important factors such as body type and genetic predisposition.

To understand how to reduce and remove the belly, as well as get rid of the sides, you should pay attention to the following:

Back muscles and posture – if you straighten your back, you will notice that your stomach becomes slimmer. To keep your posture straight all the time, it is important to strengthen your back muscles. Yoga and special exercises are suitable for this purpose.
Internal abdominal muscles - sometimes they do not cope with their function of holding organs, because of this the effect of a bulging, hanging abdomen is created.
Yet again body type – girls with an “apple” (narrow shoulders and hips, wide waist), “rectangle” (the width of the shoulders, waist and hips are approximately the same) and triangle (wide shoulders and narrow hips) body type can harmonize their body shape by working out the muscles of the hips or shoulders.
This will visually bring your figure closer to a feminine hourglass. It is also worth choosing clothes based on the structural features of the body, hiding flaws and emphasizing advantages.

For sides and abdomen

So how do you give yourself a subtle curve? As we constantly repeat: in fact, local fat burning is categorically impossible! So there are no special exercises for losing weight, for example, abs or for a narrow waist. When you lose weight, you will do it from head to toe. It is impossible to control and indicate to the body where the amount of fat you need will be burned.

This is confirmed by one remarkable study. According to its results, in the fat, which is located on top of the trained muscle, there is still a local increase in lipolysis and blood flow - in 30 minutes of training by 100 grams. adipose tissue burned an additional 0.6-2.1 milligrams of fat.

If you have an extra 5 kg of fat lying around on your sides, then in half an hour of training the abs, at best, will mobilize 0.03-0.1 grams of fat from these 5 kg above the norm. You understand, the numbers are simply ridiculous!

Conclusion : to remove fat from the stomach and sides, you need to remove it everywhere.

Alas, the vast majority of people do not think so and are looking for a secret exercise for the waist that will remove the sides, stomach and any other problem area. We need exercise to increase energy expenditure, sparkle in the eyes and tighten the figure; food is largely responsible for losing weight! However, this does not mean that you do not need to train.

It’s also necessary: a healthy, strong back will always be useful to you!

The simplest and most effective at home

You need to select exercises depending on your health status, age and general medical indicators. The emphasis should be on general strengthening exercises and on the abdominal press.

Before you start strength training, be sure to warm up.!

You can keep your abdominal muscles toned with the following light exercises:

Side bends – the most important thing in this exercise for the waist is maintaining a straight back.
Straighten your spine, straighten your shoulders, tighten your buttocks and abs. Make sure that the movement is made only from side to side - you cannot bow forward or backward. The tilt itself should be accomplished by tensing the abdominal muscles. You should not perform the exercise with a load, as this will lead to growth of the oblique muscles.

Plank - If you do not have any athletic training or are overweight, do a simplified plank.
Stretch your arms forward and rest your palms and toes on the floor. At the same time, the elbows should not bend, and the buttocks should not protrude. The back and legs should be a straight line.

How to do the waist plank exercise correctly: analysis of the technique with photos

Mill – stand straight, place your feet shoulder-width apart, bend your body at a right angle forward.
The chest should be parallel to the floor. Spread your arms to the sides, take a deep breath and, as you exhale, touch your left hand to the toe of your right leg, without bending your knees. While one hand is pointing down, the other should swing up behind your back. This exercise is not only for the waist - it will also tone the muscles of the arms, back and abdomen.

Body Rotation - Place your hands on the edges of the stick and look ahead as you move. The amplitude of movement should be maximum. The back is straight. The spine is positioned vertically.

Squats – The classic depth of a squat is limited to the point where your thighs are parallel to the floor. If the goal is to pump up the muscles of the hips and buttocks, in order to balance them with the waist, you need to do a deeper squat.

The ideal squat for the buttocks: how to pump up an elastic butt

Jumping rope is a good way to get a cardio workout at home.

Best in the gym

Of course, when working out in the gym, it is much easier to choose exercises for a thin waist. To make your waist visually thinner, pay attention to the development of the shoulder girdle, hips and buttocks.

Remember, there are no magical ultra-effective sets of exercises for a thin waist and abdomen. Most of the methods that are offered on the Internet are absolutely useless in reducing the waist and eliminating the sides.

Shoulder exercises:

Bench press from a sitting position;
Standing barbell press;
Barbell row to the chin;
Dumbbell lateral raises;
Pull-ups on the horizontal bar.

Exercises for hips and buttocks:

Loaded squats;
Lunges;
Leg press;
Hyperextension.

The best, simplest and most effective exercise for the sides, abdomen and small waist: this is... the deadlift ! Because it works almost every muscle group, improves your posture and burns quite a lot of calories!

Yoga

So, you can do yoga at home for a flat stomach and thin waist. Before performing asanas, be sure to warm up and prepare your muscles - this will help avoid injury. The room temperature should be comfortable and the air clean and fresh.

Watch not only your body position, but also your breathing, so that only with proper breathing can you completely relax and take the correct posture.

The most effective asanas for the waist are:

Lateral stretching – reduces fat deposits in the waist area.

The staff is a very useful exercise for the waist; it strengthens the back muscles and makes your posture straighter.

The candle is a general strengthening gymnastic exercise.

Boat – strengthens the abdominal and back muscles.

Locust – improves digestion, helps cleanse the intestines.

Sage Marichi Pose – Naturally slims your waist through twisting.

Yoga not only strengthens your muscles, it also strengthens your nervous system and helps relieve stress.

Perform asanas smoothly and carefully! It is best to carry out your first lesson under the guidance of an instructor!

Shapewear for the abdomen and sides

The most effective option on how to make your waist smaller and thinner. But understand this point: you may be able to make your waist narrow at home, but this is an ephemeral solution to the problem: in practice, nothing changes! Shapewear and corsets for correction only visually correct the figure, while complicating blood circulation and putting pressure on the internal organs.

We actually have nothing against simple shapewear (especially for the abdominal area): a great way to wear a tight dress that highlights the slightest imperfections. They are used by girls with good figures and all the stars: you feel and look better this way, and there is no harm:

At least you can eat at a party and not worry about your belly sticking out. But all these tightening corrective belts and corsets under clothes - dense, heavy, squeezing you like a boa constrictor - are complete nonsense.

Does a corset reduce your waist and help tighten your belly: definitely yes, only while you’re wearing it. As soon as you take it off, all the beauty repeats itself. In addition, if the useless vacuum exercise at least teaches you to keep your stomach pulled in, then when wearing a corset this does not happen, because... the muscles don't work. Those. We have no right to say that with a corset you can at least indirectly reduce your sides!

Is it possible to reduce anything with a corset: no, wearing tights doesn’t make your legs any thinner?

Take a look at the before and after photos of the waist corset:

Fitness corsets

The same applies to the trend of recent years - slimming sports corsets to shape the waist (they are also veiledly called women's fitness belts for weight loss). This means something like this - a waist trainer fitness corset:

We hope you understand that celebrities and fitness girls get paid to advertise these things!

This product has become overgrown with many myths that it’s high time to stop believing in.

Belly slimming corset: helps you get rid of extra pounds around the waist - this is not true. The only weight that goes away when using a corset is the water that comes out through sweat. This weight always comes back.
It reduces appetite and reduces the volume of the stomach - it is indeed uncomfortable to eat in such a corset, however, it does not at all discourage the feeling of hunger, and when it is removed it is also easy to overeat.
The corset belt for fitness and sports is absolutely safe for health - this is the biggest marketing lie. In principle, sports corsets are not much different from what was worn in the Middle Ages. The body is exposed to many risks: dehydration, the development of skin infections (since sweat remains in a confined space for a long time and does not evaporate), the release of stomach acid into the esophagus, etc. Moreover, if you wear such a corset constantly, atrophy of the abdominal muscles may occur.
Corset for reducing and shaping the waist: the waist gradually retracts and decreases in size - any aesthetic effect provided by such a belt is temporary. It can be compared to an indentation from a tight bandage, which dissolves when blood circulation is restored. But irreparable harm can be caused to the body. Internal organs are subjected to pressure and are displaced, which can lead to serious complications.

Our opinion: it is better to walk with a moderate rectangle than to lose consciousness during every workout and then deal with the consequences of poor circulation. Imagine a garden hose. So you squeezed it with your hand, what happened? If the hand is weak, then almost nothing. What if you step on your foot? So the fitness corset is that same leg. It creates unnatural pressure in the circulatory system. And “water hammer” where this pressure stops. How do you like this prospect: along with your waist, you’ll end up with hemorrhoids or terribly painful menstruation ?”

To look slimmer in the photo, you can stand in half profile. This secret is not as dangerous as wearing a corset. Moreover, these corsets and uncomfortable strength training with this object look something like this: swings, abductions, adduction-reduction , excuse me, girl, are you going to train at all?

Reviews

Natalia writes:

“I saw a lot of positive reviews about this miracle corset and decided to buy it for myself. I can’t call myself thin – my weight fluctuates around 90 kg. I thought it would help my workouts and wore it to the gym. This was the most fruitless activity! He was sitting just awful. I felt awkward and clumsy, as he constantly rolled up and interfered with the exercises. Moreover, it’s impossible to take a full breath with it, and after 20 minutes of intense exercise, a puddle of sweat is already spreading across your stomach.”

Tatyana writes:

“I have a pear-shaped figure, and I always liked the smooth transition from the waist to the hips, but after giving birth, a flabby stomach appeared. I purchased a sports corset, guided by my desire to tighten my abs. I easily fastened all the fasteners - but I didn’t feel anything! It doesn't drag. Moreover, the lower abdomen crawls out from under it like dough, which is why you seem even fatter than in life. I tried to work out in it and realized that under it the abdominal muscles did not work at all. I still don’t understand why it is needed at all. I threw several thousand rubles down the drain.”

Inga writes:

I often came across advertisements for this product on social networks. Slender girls in corsets take pictures of themselves in the mirror against the backdrop of the gym, urging them to buy this device for themselves. Only after the purchase did I realize that most likely these girls came to the hall only to take selfies. It is simply impossible to study in it! It makes breathing difficult, puts pressure on the bladder and limits movement. Another mockery of marketers against women striving for slimness!”

Sports belt

But a sports belt for fitness, or rather for working with heavy weights, is a good thing. Of course, we already have our own fitness belt for the lower back - these are our core muscles. Their work is simple and complex at the same time. By contracting, they increase pressure inside the abdominal cavity, which ensures that the spine is kept in an upright position. Thus prepared and trained back and abdominal muscles are a natural and the best sports belt.

Still, a belt (or belt) for weightlifting and powerlifting is a good thing. Sometimes the loads can be hard on you and your core, and additional insurance will not go amiss, minimizing the possibility of injury.

You shouldn’t get carried away with wearing even such a useful thing, because the time during training spent in the belt is equivalent to the time when the abdominal muscles are at rest and are not involved in any way. They quickly get used to relaxation, making the body weakened . Therefore, experts recommend putting it on at the beginning of the approach and taking it off after it is completed.

You can’t wear this device and exercise in it!

Do light and familiar weights without a belt, because you just don’t need one!

Bottom line : there is no way to reduce your waist with a corset. A women's corset for fitness is not needed. A sports belt (for heavy weights) is needed.

Sports disc "Health"

As they like to write on the packaging of these discs: “The best exercise for losing weight on the belly and an ideal waist - remove the belly, make a thin waist at home”!

You know, it already sounds suspicious, to put it mildly. But in general, its use allows you to slightly increase calorie consumption, just like picking your nose, for example. True, this is far from the best way to spend energy for a number of reasons:

The most boring activity.
There is an 80% chance that you will quit training in 1-2 weeks. But this period is not enough to lose weight, because to achieve a significant reduction in body fat mass, you need to train for at least several months.
Microscopic calorie consumption!
They write on the Internet that the health disk burns up to 500 kcal per hour. This is a lie - so much energy is spent when running at above average speed, but there you work all your muscles, breathe often, and sweat. And here you stand on the disc and twirl your butt. Naturally, energy costs cannot be so huge.
Short training duration.
Most women train no more than 20-30 minutes and not every day: you know, they will burn 100-120 calories.
There is an opinion that the health disc is good for reducing volume and shaping the waist, sides and losing weight in the abdomen. “Where are we going to do the waist?”