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Slim waist has always been a sign feminine and beautiful shape. To sweeping curves and a graceful transition from the chest to the hips sought by many women.
In this article we will answer the most popular questions about this female problem area. How to reduce the waist and what to do if the waist is not reduced? What exercises for the waist you can perform, and which cannot? And we also offer you effective exercises to burn fat, reduce the waistline and eliminate the sides.
The whole truth about how to reduce the waist
Waist is one of the most problematic areas of the body for girls is very easy to accumulate fat, and there is an increase in volumes. The area of the waist and flanks is one of those areas of the body, which is very hard amenable to correction and not to just “inflate” with numerous exercises. Moreover, it is believed that it is better not to exercise and to avoid strenuous exercise so as not to make the waist “square”.
When the increase in weight is often one of the first begins to “float” just waist, appear the sides and the so-called “ears”. Of course, there are girls who retain the waist, even when well. This is usually the owner of the figure “pear” and “hourglass” (or the magic of photoshop):
But most of all a higher percentage of body fat waist greatly increases in volume, and the beautiful curves disappear:
Therefore, the first rule for those who want to get a narrow waist is to reduce the overall fat percentage in the body. How to do it? Very simple. Start a balanced diet, reduce the amount of fast carbs and fast food, increase activity and exercise. In other words, to force the body to expend fat, not to hoard.
But how to make the body start to lose weight specifically in the waist? To burn fat stores in certain “problem” area is very difficult. Whatever exercises you do, prepare yourself for the fact that the body will to lose weight entirely. The fat will melt gradually in all areas of your body, somewhere slower, somewhere faster. Force the body to specifically reduce the area of the waist is practically impossible.
So, how to reduce the waist and remove the sides:
- Eat a deficit of calories and follow a proper diet that the body began to break down fat.
- Perform cardio exercises to accelerate weight reduction.
- To perform the exercises for the crust (corset muscle) to tighten the muscles and shape the beautiful body line.
Proper nutrition: how to start step by step
But most people this approach to reduce the waistline may seem too banal. Especially when the Internet is full of such handy advice as: “the magic corset for the waist – just wear it and lose weight”, “special diet waist in 10 days”, “twist the Hoop for 5 minutes a day and you will reduce waist by 10 cm”. But we will stipulate, no magical techniques and magical exercises for the waist doesn’t exist. Most of the methods that are offered on the Internet, absolutely useless in the matter of reduction of the waist and eliminate the sides.
See also:
- Top 20 videos of cardio workouts for weight loss
- Fitness bracelets for weight loss: what it is and how to choose
What methods will NOT help to reduce the waistline:
1. Wraps and massages. They will not help you reduce the waist. It is a futile exercise, which does not affect the process of weight reduction, so do not waste time on it. Better take a 30 minute walk or walk home if you want to speed up the fat burning process.
2. Hoop. Contrary to popular belief, the wrap is not particularly effective if you want to remove the hips and reduce waist. Of course, twist the Hoop is better than doing nothing and lying on the couch. But if you have a little time on sports, it is better to have a quality cardio workout than happily.
3. Corsets and slimming belt. Another useless thing that will not only help you to reduce your waistline, but also harm health. Corsets and belts restrict breathing, decrease blood flow to the heart, putting pressure on the intestines and impair digestion. The waist with the corset you are slim, only in clothing visually hide flaws.
4. Special diets for waist reduction. There are no special diets, magic foods and drinks to reduce the waist. If you read about some unique combination of products, thanks to which you will be able to reduce the waist, then remember – it’s not true.
5. Wraps films and thermoplasma during training. This is another harmful thing and is absolutely useless for anyone to reduce the waist. You do not lose weight, but to dehydration and serious stress on the heart can.
6. Special exercises for the waist. As such exercises for the waist don’t exist. There are exercises that help to work the obliques and strengthen the muscle corset. And there are cardio exercises that help to accelerate fat burning. Together they can give the desired result. But it doesn’t work that way that you a week doing the conditional slopes and twisting and thereby reduce the waist.
Although one easy way to visually reduce the waist, we still recommend can. This shapewear. It will not reduce the body fat and waist but to hide the flaws when you’re fully dressed, still help. However, on the beach this method will not work.
Why it is impossible to reduce the waist?
But even proper diet and regular exercise can help reduce the waist. Why is this happening? Let’s look at all the possible reasons why you can’t reduce the waist.
1. Your type of shape – a rectangle. In this type of shape waist no really, she hardly expressed. The shape type is determined by genetic factors, and it is almost impossible to change. The most pronounced waist “hourglass” and “pear”. Less fortunate “Apple” and “reverse triangle”.
2. You are not following the diet. Even regular exercise won’t help you to spend reserves of subcutaneous fat. The process of weight reduction occurs only when calorie deficit when you eat less than the body is able to process into energy. All the unspent calories are deposited in fat, which and hide your waist.
3. You have a diastasis of the rectus abdominis muscle, which often happens after childbirth. As a result, the area of the waist may be a little “swim”. When diastasis is useful to practice exercise vacuum, which helps to eliminate the separation of the muscles.
4. The reason may be the feature of the shape of the chest, which makes the waist a bit bulky. Regular exercise and proper nutrition will improve the composition of your body, but not the fact that the waist will eventually be fine.
5. You pay a lot of attention oblique abdominal muscles. In General, planks, twisting, bending, turning without weights will not have a negative impact on your waistline not increase muscle volume (of course, if you do not do these exercises every day for an hour). But the slopes and bends with dumbbells, barbells, pancakes can lead to muscle tone and give your waistline.
6. Do you do strength training with big weights. Even if you don’t do exercises specifically for the oblique muscles of the abdomen, they are involved in many strength exercises for arms, back, legs, buttocks. Regular strength training make your body athletic and fit, but the waist can suffer.
Each person has their own unique shape. And there are no such people who would be 100% happy with my body. If you are not given by nature narrow waist, nothing to worry about. To improve the contours and gaining a feminine form of “hourglass” you can work on the muscles of the shoulders, hips and buttocks. This will help improve overall body composition.
Exercises for waist: training plan
Offer a ready-made set of exercises for the waist, so that you can effectively work on the abdomen and remove the sides. But be ready to train very intensively, not just to perform twists on the Mat. The purpose of this set of exercises for the waist not just to strengthen the muscles and tighten the waist, but also to burn body fat.
Of course, to achieve local weight loss in a specific area of the body very hard. However, when we do exercises on the “problem area”, we increase the circulation in that area and, as a consequence of accelerated fat burning. But this can only be achieved when you perform interval cardio exercises, due to which the body is a rise in hormones with lipolytic ability. And, of course, important to the overall process of fat burning throughout the body, ie compliance with the deficit of calories.
We offer you such a scheme of exercises for the waist: 4 rounds, alternating cardio exercises and exercises for muscle corset. This approach to training will help you to work on abdomen and waist effectively. And it is important to work not only on the rectus press and oblique muscles, but also muscles of the back, i.e. over the entire muscular corset as a whole.
Do the proposed set of exercises for the waist only in sneakers and always start the lesson with warm-up and cool-down (5-10 minutes before the beginning and before the end of the class). Must see:
- Ready to warm-up before training in pictures
- Finished stretching after a workout in pictures
First will be given the circuit performance for different levels: beginners, intermediate and advanced. Then we list the total list of exercises for the waist in each circle. You can increase or decrease the run time of the workout by changing the composition and duration of exercise for the waist.
The execution plan of a complex of exercises for the waist
Suggested exercises for the waist you must run a certain time, so you’ll need a timer (use your mobile phone, for example). Select the execution plan of exercises for the waist depending on your level of training. If you don’t know your level of preparedness, start with option for beginners.
Workout for beginners:
- The first and third round: each exercise is performed for 20 seconds, then 20 seconds rest, the round is repeated 1 time.
- The second and fourth round: each exercise performed for 30 seconds, then 15 seconds rest, round repeats 1 times.
- Between rounds, rest 1 minute.
- Total training time: about 20 minutes
- If you find it hard to survive all 4 rounds, you can perform only the first and second rounds.
Training for intermediate level:
- The first and third round: each exercise is performed for 40 seconds, then 20 seconds rest, the round is repeated 1 time.
- The second and fourth round: each exercise is performed for 40 seconds, then 20 seconds rest, the round is repeated in 1 round.
- Between rounds rest 1 minute
- Total workout time 25 minutes
Training for advanced level:
- The first and third round: each exercise is performed for 40 seconds followed by 20 seconds of rest, repeated in round 2 of the circle.
- The second and fourth round: each exercise performed for 50 seconds followed by 10 seconds rest, repeated round 1 a round.
- Between rounds rest 1 minute
- Total workout time 35 minutes
* Don’t forget to perform exercises on right and left sides as needed.
First round: cardio exercises
1. Running in place
2. The knees
3. Horizontal Jogging
4. Skater
5. Jumps breeding arms and legs
The second round of exercises on the floor to bark
1. The rise of the hands and feet on all fours
2. Turns to the side
3. Leg lift standing on his knee
4. Turns your hips in plank on the elbows
Round three: cardio exercises
1. Scissors
2. Jumping in the strap by raising the legs
3. Kick sideways with a touch of sex
4. Lateral jumps
5. Running with high knee lift
Fourth round: exercises on the floor to bark
1. Turns in the direction of semi
2. Swimming
3. Bike
4. The rotation of the body in the side plank
Thanks for the gifs youtube channels: mfit, The Live Fit Girl, FitnessType, Linda Wooldridge.
If you are not interested cardio exercises with jumping, look at our selection’s low impact cardio without jumping. Remember that exercises for the waist on the floor without cardio will be ineffective, if you want to reduce the waist and sides.
Insights on how to reduce the waist
Let’s summarize, and again the main thesis about how to reduce the waist:
- Eat with a caloric deficit (eat less than the body is able to spend) and try to adhere to the principles of proper nutrition.
- Do cardio workout to enhance calorie consumption and enhance fat burning.
- Strengthen a muscular corset, but don’t overdo the exercises for the oblique muscles (especially with dumbbells and barbell).
- Don’t waste time on useless “tricks” (corsets, massages, wraps, film, etc.), better energy aim to increase physical activity.
- Instead of hoops, perform cardio exercise, a walk or any other activity.
- Narrow waist might not be due to peculiarities of the body Constitution, which is almost impossible to influence.
- If you have no waist from nature, but you really want to get a beautiful contours, then work on increasing the muscles of the buttocks, thighs and shoulders for a more intense flexing and improve body composition.
Following the proposed plan of exercises for the waist, you will not only get rid of the sides, but also tighten the belly and get rid of excess weight. Start working on the perfection of your body today!
We recommend you to read:
- Top 50 exercises for buttocks at home + a plan
- TABATA training: 10 ready-made exercises for weight loss
- Top 12 cardio workouts from FitnessBlender, with a focus on stomach and waist
For weight loss, Belly