How to make a thin waist at home. How to make a beautiful waist and remove the stomach. How to quickly make a waist in a week

A flat stomach and a hornet waist is a dream of every girl. Nature did not endow everyone with an ideal figure and therefore, since ancient times, women were ready for everything to become slimmer. Now girls do not need to wear delaying corsets, as there are other ways to make a beautiful waist.

How to make a waist. Aspin's waist - what are the norms

The generally accepted parameters of a beautiful figure: breasts 90 cm, waist 60, hips 90 cm make many girls “sit” on hungry diets and play sports. But not everyone manages to approach these numbers, since we are all different and each person has its own parameters. You just need to know your perfect waist.

The calculation is simple: for example, the growth of a girl is 175 cm, it should be taken away 100, it turns out 75 cm. Such should be her waist, but not 60 cm! It is also necessary to take into account the type of figure, if the bone is wide, then a small deviation is allowed, i.e. +2-3 cm to the resulting figure.

There is another formula to find out the waist volume to those girls who have the same breast and hips. Then the waist volume should be 70 percent of these indicators. For example: If the girl has 100 cm hips and breasts, the waist will be 70 cm.

How to quickly remove the stomach and make a waist

Many girls want to become slimmer as soon as possible, get rid of the abdomen and fat deposits in the waist. But they do not want to adhere to proper nutrition. There is only one way to achieve the desired way, it is wearing a corset. This device allows you to really reduce the waist volume for a while. But the corset only visually hides the imperfections of the figure, but does not allow you to get rid of unnecessary deposits in the waist.

You can wear a corset no more than one or two hours a day and only after consulting a specialist.

It turns out that it is possible to make a narrow waist very quickly only with a corset. But there are other ways. They are not so fast, but effective and do not harm health.

The first is a diet. Without it, it is impossible to approach the desired forms. To make a flat stomach, you need to get rid of fat savings by adjusting the power. The diet is selected individually, taking into account the growth and weight of a woman, age and disease. The basis of any diet is a complete rejection of quick carbohydrates. Fast carbohydrates are well absorbed by the body and immediately turn into fat deposits. Therefore, you need to adjust food habits and abandon cakes, sweets, chocolate, cookies and cakes, baking, sugar, carbonated drinks and pasta (exception - pasta from solid wheat grades).

In addition to a diet, you can not do without a special load, since you are good to adhere to a healthy diet, but it is not enough to achieve the goal.

Where to start:

1. Drinking mode - Do not break, drink from 1.5 to 2 liters of water a day. Tea, juices, carbonated water and drinks are not purified water. Therefore, in order to accelerate metabolic processes in the body, start the process of burning fats, it is necessary to drink enough water per day.
2. Breakfast - Necessarily. Breakfast should be full -fledged, since metabolic processes are launched in the morning and when a person wakes up, his body is ready to burn fats.
3. Exercise - A specially selected complex aimed at reducing the volume of the waist. Many girls mistakenly believe that if they download the press every day, they will quickly reach the desired. The body will not lose weight in problem areas and where we want.

Fast carbohydrates need to be abandoned, but many are not easy for many, since the girls do not understand that if they refuse sweets, cakes, buns and sweets, there is nothing more.

TOP 5 products that will help in the fight against excess fat deposits:

1. Avocado - It is very useful, there are a lot of vitamins, trace elements and fatty acids in the pulp. This fruit is part of many diets. A special "flat stomach diet" has been developed. It differs in that you do not have to starve, it is easily tolerated and it cannot be called tasteless.
2. Cedar oil and cedar nuts - They help to accelerate metabolism, improve the production of hormones responsible for suppressing appetite.
3. Pineapples, grapefruits, raspberries - These fruits contain quite fat -burning components.
4. Fish oil - The source of omega is 3.6, 9. It helps to stop the process of fat deposition, so fish oil must be included in the daily diet. The daily norm is 500 mg.
5. Oatmeal - This is a source of complex carbohydrates and fiber that contribute to a decrease in cholesterol. The inclusion in the diet of oatmeal (whole grain) allows you to get rid of fat deposits.

How to make a waist. A diet of a flat abdomen

One of the most effective and not hungry diets is a diet with avocado. Only 3 days and you can see the first results. There is little to adhere to the diet, you need to approach the solution of the problem comprehensively and therefore, if your goal is to make the waist flat, you need to not only eat right, but also perform special exercises.

We will get acquainted with the menu of the first day:

• for breakfast, prepare green or herbal tea. Fans of coffee and strong black tea should abandon these drinks. Clean the avocado, remove the bone, put a tablespoon of low -fat cottage cheese in half the fruit, and shit with a mixture of dried herbs and spices. It is allowed to eat one bread or a piece of rye bread;
• lunch consists of mashed potatoes (without oil, but you can add a little milk and a pinch of salt). All dishes are undesirable during cooking, salt is added to the finished food to a minimum. Make a salad of avocado (grate), tomato (pieces) and any hard cheese, season the salad with oil, salt - at a minimum, add a little pepper and a mixture of spices. Brew green tea;
• dinner: Prepare to Guacamole. How this healthy dish is prepared: avocado pulp needs to be pureed, added finely chopped onions and tomatoes, season with lemon juice and add a pinch of acute pepper. Salt is to taste. This dish combines chicken boiled fillet (100 g). It is allowed to eat 1-2 bread for dinner and drink with tomato juice.

Second day menu:

• breakfast is the same as on the first day, but you need to add 3 dates and a handful of walnuts (but not more than 50 g);
• half of the avocado and boiled egg, cucumber and green onion. From these products you can make a light salad, season with olive fruits oil. Serve with boiled fish. Plus a cup of green tea or kefir with a pinch of cinnamon;
• for dinner, eat a half avocado with low-fat cottage cheese (1-2 tbsp), plus boiled chicken breast 100 g, one apple and a glass of pineapple juice.

Third day menu:

• mashed potatoes with cheese, 1-2 bread with butter, green tea;
• for lunch, prepare a salad of avocados: 2 tomatoes, avocados and pepper cubes, add canned beans (half a can), season with any vegetable oil, add lemon and pepper juice, salt - by a minimum. Plus, weld one chicken egg to the salad, you can eat a bread and drink a cup of green tea;
• for dinner, prepare an omelet from avocado. Cook like this: fry the bacon on both sides, beat 2 eggs in a cup, pour into a well -heated frying pan, bake the egg pancake. Put the cheese, avocado sliced \u200b\u200bin cubes and bacon in the middle, wrap it in the middle, wrap it. Serve with bread and a mix of vegetables (tomatoes, pepper and cucumbers). Prepare freshly squeezed juice from pineapple and orange.

After a three -day diet, you need to include these recipes in a daily diet, there are many vegetables, drink purified water and try to completely eliminate fast carbohydrates.

How to make a thin waist at home

We recommend that you familiarize yourself with the advice of professionals how to make a thin stomach and waist:

1. Alternate power loads with cardio, then the body will lose more calories than when performing two types of load.
2. Choose sets of exercises that actively use the oblique abdominal muscles.
3. Avoid inclinations, as the waist will be more.
4. At least a minute is allocated for each exercise. A break between exercises is half a minute, if the body is used to the loads and a minute - if you are a beginner.
5. First you can dwell on 3 approaches per day, smoothly increasing the load. The optimal training schedule is every other day.
6. Before training, you need to do stretching exercises in order to prepare well and warm up the muscles. Then you can avoid unpleasant sensations the next day.
7. It is important to alternate exercises so that the body does not get used to the load. If you want to achieve the desired result on your own and will be engaged at home, you need to alternate complexes.

Consider the first set of exercises and find out how to make a thin waist:

1. Twisting - All the abdominal muscles work. Lying on your back, bend your legs in your knees, the feet are on the floor, and your hands are connected under your head in the lock. Inhale - raise the case so that it turns out to touch the knees with elbows. Exhale is the starting position. A little later, when the body gets used to the loads, you can raise straight legs up (angle 90 degrees to the body).
2. Planck with stepping. The exercise is complicated, but you need to try to perform it at least a few times. Starting position: emphasis on the elbows and fingertips, the back is straight, the muscles are tense. Step to the right - foot and left elbow, move the left elbow and leg. Return to the starting position. Repeat in the other direction.
3. Exercise "Scissors" Inverted are performed as follows: the horizontal position of the body, the hands in the castle under the head. Raise straight legs (angle 90 degrees to the body), the neck and head are torn off the floor and you need to lower the legs alternately and try not to touch the floor with your feet. At first it will be hard, but gradually everything will work out. To complicate the exercise, the angle of inclination from the floor line needs to be made 45 degrees.
4. Walking in place, raising the knees high. This is a cardio load, the rhythm does not need to be reduced. While walking, you need to touch the elbow with a knee (the right - left, and vice versa). Tighting, you need to try to climb the sock, and return to the heel to the starting position.

How to make a flat stomach and thin waist. Second complex:

1. Swings lying on the back, the legs are bent at the knees highly raised (caviar should be located parallel to the floor). Hands - along the body or spread to the sides. The muscles of the press must be strain when tilted the legs in one direction, then in the other.
2. Diagonal fold lying on the side, emphasis on the left gluteal muscle. The left hand on the floor, the legs - straight, the right hand - wraps the head. The emphasis on the left hand, you need to raise the body and right leg, with the opposite with your hand, try to reach the foot. Then a pause for 5 seconds, return to its original position. The exercise is repeated on the opposite side.
3. Twisting in a sitting position on the floorKeep your back straight, the knees are slightly bent, the feet are on the floor, the emphasis on the floor so that the buttocks are a little behind. Execution of the exercise: hands in the castle in front of the chest, the lower back is relaxed, turns to the right/left, return from the starting position.
4. The Cardio complex completes: twisting jumps. Starting position: legs shoulder -width apart, hands in the castle in front of you. Jump and simultaneous turning to the pelvis to the right, jump - to the left. You can work with weighting agents.

How to make a thin waist. Reviews

Support for girls who managed to get rid of fat deposits in the waist area, to make it thin, and the stomach is flat, is very important for those who are at the initial stage.

Marina, 29 years old: « I want to recommend you a unique simulator - this is a disk of "health". You can twist it at any time of the day when there is a free minute when the soup is cooked on the stove, when there is 5-10 minutes in the morning. I achieved excellent results and reduced the volume of the waist without going to the gym. I had a regular disk from the Soviet era at home (modern discs are sold with massage spikes for the feet), as well as a metal hula-hup. I did not need anything else, only a desire and a little time. Every day I twisted the hoop and spun on the disk, in a day I did simple exercises: a bar, exercises for a press for oblique abdominal muscles, twisting. I began to keep the bar for a minute, since my muscles could not stand it more. Now I can hold the bar for 4 minutes and is very pleased with this result. I also excluded pastries and sweet, instead of bread I eat bread, turned on more vegetables and fruits in the diet. I still do not eat smoked and canned food and I can boast of my results. A week later it took 2 cm, for me this is a great result. I do not stop and continue to engage in and eat right».

Oksana, 31 years old: « Girls, I want to share my achievements with you. As a child, I really loved to jump on a rope, over the years this habit was forgotten, and most recently they gave me a rope with a counter. I decided to try, I did not jump for long, since the muscles were not trained, there was no such lightness as in childhood. But I did not give up. Now I have developed this pace of training for myself: intense and fast jumping 45 seconds, then 15 seconds rest and again jumps, again rest and the last approach - 45 seconds of jumps for pleasure, slowly. This is one circle, such approaches per day can be performed from 3 to 5, plus exercises on the press and the bar. I also began to walk a lot, I observe drinking mode. The weight has moved and there is a result. I advise you to try, you will succeed too!»

A thin waist in a week is possible!

To quickly make the waist elegant, it is worth working well, the result will be visible in a few days, but to fix it, you should not dwell on the achieved. It is necessary to continue training every other day and monitor food.

How to make a thin waist in a week. 5 effective exercises:

• turns right and right. How to perform the exercise: legs on the width of the shoulders standing on the floor, hands on the waist, back is straight. The slope to the left and right so that the lower body remains motionless, the feet do not tear off the floor;
• again legs shoulder -width apart, this time hands in the castle above your head, hold your back straight. The tilt forward, we take the right knee with the left elbow so that the leg breaks away from the floor at the same time as the slope. We repeat the exercise, take out the left knee with the right elbow;
• spread a box of matches on the floor and collect one at a time, leaning and not bending your legs in your knees, the back is flat, you need to straighten completely;
• a simple mill is a very effective exercise. The starting position - the legs are wide, tilt the body forward, hold your back straight, your hands are down. Energetic swimmers with the right and right. Exercise do at least 2 minutes;
• starting position - to place your legs wider, hands - lower down, back is straight. The turn of the right and left avoiding flexion of the hands at the elbow. The lower part of the body is motionless.

In addition to exercises, to make a waist will be thinner to twist the hoop or hula-hup. This sports projectile is very effective if you use it correctly. Our grandmothers twisted the hoop, in the Soviet years it was very popular, as it was possible to quickly get rid of fat savings in the waist.

How to use a hoop to make a thin waist, rules:

1. You can twist both metal and massage hoops. The main thing is to always keep the abdominal muscles in tension, then the result will be noticeable.
2. You need to twist the hula-hup at least an hour, beginners-start with 15 minutes. And if it is very difficult at first - at least 10 minutes. Ideal - twist the hoop every day for an hour, taking three -minute breaks every 15 minutes.