What do you need to pay special attention to?
Experienced professionals recommend taking into account some features:
- bending over with an additional load (dumbbells) promotes rapid growth of the lateral and oblique abdominal muscles. As a result, your waist size begins to increase. Such exercises are suitable for young guys who want to increase the proportions of their body. In this case, this technique is not suitable for girls who want to get a thin waist;
- exercise with a hoop. Constant training with a professional hoop can provoke prolapse of the pelvic organs;
- turns to the side with additional weighting. In the process of performing this technique, it is not recommended to make sudden movements.
- You can achieve quick results with cardio exercises. They promote rapid burning of fat in the waist area;
- effective exercises for the sides should be combined with additional loads.
How to properly train your waist muscles? In this case, it is recommended to perform each workout for at least 20 minutes. During this time, the deep muscles that are responsible for the chiseled waist are worked out.
Before starting your next workout, it is recommended to do a light warm-up. After this, you can perform exercises for the waist and sides. During the process, it is important to monitor the oblique abdominal muscles. They should not experience excessive stress.
Reviews of waist slimming products
In addition to exercises, other methods are used to lose weight on the waist and sides - body wraps, massage, diet . Choose lean meat, lean fish and poultry, low-fat dairy products, avoid animal and cooking fats, replace fried foods with boiled, stewed or baked without oil. Give up fast carbohydrates - sugar, sweets, limit your consumption of flour - pasta, bread, do not eat baked goods, reduce your consumption of potatoes. Eliminate mayonnaise and ketchup, alcohol, sweet drinks, carbonated drinks from your diet, and limit your coffee consumption. Avoid processed foods, smoked and pickled foods, sausages, salty and spicy cheeses. Limit your caloric intake to 1500-1600 kcal per day and eat more plant foods - vegetables, berries, fruits.
According to reviews of waist slimming products, this diet helps you lose 1 kg per week.
Cosmetic procedures such as body wraps and massage can also increase the effectiveness of diet and exercise to reduce your waist. You can do the massage yourself at home by rubbing the problem area with a towel. Coffee, honey, cinnamon, sea salt, chocolate, clay, kelp, etc. are suitable for wraps. After wraps and peeling, use special tightening creams - according to reviews of waist slimming products, they tighten the skin well, give it tone , moisturize and nourish.
Exercises for a thin waist
After you have completed the warm-up, you should move on to the main exercises. The most effective are considered to be various types of body twists.
The photo of the exercises shows the order of each technique.
The starting position of the body is lying on your back. The body is as relaxed as possible. Next, raise the body and twist the body in the opposite direction. The lower back and elbows should not come off the floor.
Twisting the body in a sitting position. To do this, you need to sit comfortably. Legs should be bent at the knees. The body body is slightly tilted to the side. During the execution, you need to smoothly turn your body, while your arms are slightly bent at the elbows. This method is designed for more resilient individuals.
Twisting the body while lying down. The body is in a relaxed state. The legs are slightly raised above the stomach. Knees slightly bent. It is recommended to place a small rubber ball between them. Performing the exercise requires bending your knees to the side. As a result of this, the oblique abdominal muscles are well worked out.
Exercises for the waist and sides
A thin waist and toned stomach are the most common goals of those who want to lose weight . However, if these particular places are your problem area, in practice the problem is not so easy to solve. Often, people with excess abdominal volume rarely suffer from obesity, usually this is simply a consequence of a sedentary lifestyle, a taste for salty and sweet foods, and also a congenital complexion.
Contents of the article:
- Common Mistakes
- Useful tips
- A selection of exercises
- Other recommendations
- Video: Exercises for the waist and sides
Moreover, serious physical activity and persistent “pumping” of the press do not always lead to the necessary results. Losing excess fat from the abdomen and sides is really not easy, so you need to take into account all the nuances to achieve your goal.
It is necessary to understand that it is necessary to focus, first of all, on the goal of training. If you are a girl, then classical exercises are unlikely to be suitable, since they are designed specifically for the male torso, otherwise, instead of your waist, you will, on the contrary, “grow” in width.
Common Mistakes
- Bends with weights to the sides are suitable for men, but are useless for girls who want to reduce their waist.
- Excessive passion for hula hoop can harm the body's reproductive system, as well as the spine.
- Turning with weight on your shoulders is detrimental to the spine, because during such an exercise the vertebrae can injure each other. Take care of your spine , otherwise you may not find yourself in the most pleasant position.
- Doing only anaerobic exercise will provide minimal benefit if you ignore cardio. You will pump up your abdominal muscles perfectly, but the fat covering them will not go away without proper aerobic training.
- The opposite situation is doing only jogging or another type of similar training and avoiding pumping the abs.
It is worth remembering that during cardio training, fat is burned evenly throughout the body, so the effect will be little noticeable due to the proportional changes in your silhouette.
Useful tips
Training should be done every other day, because the abs are the same muscle as any other, and they need recovery. Many resources advise that after warming up, first do abdominal exercises and then do cardio training. This approach is not entirely correct, because aerobic exercise helps burn not only excess fat, but primarily muscle cells, so it is better to pump up your abs after intense cardio.
For cardio, you can choose the type of activity that you like best - be it aerobics, regular running, jumping rope or even dancing. Once you have decided on the type of exercise, it is important to be persistent and train regularly, otherwise you will not achieve the effect.
To warm up the body before physical activity, you need to perform several simple body movements, such as bending to the sides and towards the floor, stretching, circular movements of the torso and pelvis.
A selection of exercises
all sorts of exercises to pump up your abs. However, various variations of twists are still recognized as the most effective.
- Lie on the floor, place your feet shoulder-width apart, bend your knees and, stretching your arms between your legs, reach for them, lifting your shoulder blades off the floor. Repeat forty times. Remember to exhale as you rise and inhale as you return to the starting position.
- Now take your hands behind your head and stretch your right elbow to your left leg, and your left elbow to your right. Repeat also forty times. The principle of breathing is appropriate.
- Raise the slightly bent leg completely, then bring the other one towards it. Now lower the first leg, followed by the second. Exhale in the second phase of the exercise, which also involves forty repetitions.
- Now perform classic straight crunches, lifting your shoulder blades and returning to the starting position, not forgetting about proper breathing and concentration - the so-called tension of the abdominal muscles in any phase of the exercise.
- Side crunches are essential for working the oblique muscles. To do this, you need to lie down on a dock, place your upper leg on a raised platform, such as a chair, and reach with your upper hand towards your leg lying on the chair. After doing 40 repetitions, change position and repeat the exercise, lying on the other side.
After performing such a set of exercises, you need to “stretch” thoroughly. To do this, take the lotus position. First, thoroughly stretch upward, then perform “springy” bends to the sides. Sit on a mat with your feet together, reaching towards your toes. If you have a horizontal bar at home, an excellent stretching option would be to hang on it for a minute or two.
Other recommendations
In order to maintain the effect of your efforts, do not forget about nutrition . Remember that overnight carbohydrates will be deposited on your long-suffering sides in the morning, so save your treats for the morning. Ideally, you should give up sweets and flour altogether, because they contribute to the formation of a tummy.
It is also better to eat five to six times a day, but in small portions, than three times, but in bulk. You will not only stop “stretching” your stomach, which because of this takes longer to be full, but will also speed up your metabolism, which means that incoming calories will be more slowly converted into fat reserves “for a rainy day.”
