A graceful slender waist is the pride of any woman.
It was no accident that the court ladies pulled her into corsets, trying to visually reduce the volume.
Few can boast an aspen waist, so you need to constantly work on it.
Thin waist at home: the main difficulties
First of all, you need to understand that the presence of a waist largely depends on the type of figure. In some, it is expressed very weakly, and this is due to structural features of the skeleton. If the distance from the pelvic bone to the ribs is too small, it is almost impossible to get a thin waist at home. It is also influenced by the individual characteristics of the body. In some women, body fat is formed mainly on the arms or legs, while others are less fortunate and begin to increase in volume, first of all, the sides, which means that the waist also disappears.
After 30, this may be due to a change in hormonal levels. The female sex hormones produced in the body, including estradiol, affect the appearance, adding to the figure of femininity. With age, their number decreases, the metabolism slows down, the amount of muscle tissue decreases, and in return fatty tissue begins to be deposited. As a result of this, the figure becomes not so slender, and the waist becomes less pronounced.
However, such age-related changes can and should be combated with regular physical exertion, for example, daily morning exercises, and proper nutrition. This will allow you to control overweight due to adipose tissue, maintain muscle and get a thin waist at home. The main thing is to start forming good habits in time: to eat often and in small portions, thus supporting a quick metabolism, refuse harmful foods and, if possible, move as much as possible, play sports.
How to make a waist at home?
Diet
Very often, the absence of a waist is caused by the presence of extra pounds deposited on the sides. To control your weight, you must constantly monitor nutrition. This applies not only to products included in the diet, but also to general principles. Meals should be 5-6 per day, and portions at the same time - small. Overeating is one of the most common causes of weight gain and the development of various diseases. Before eating, be sure to drink a glass of water, as well as consume more fluid throughout the day.
Diet should not be a temporary measure, but a permanent means to achieve and maintain a slim figure. Therefore, it is necessary to choose a balanced diet for yourself, which would include tasty and healthy products: meat, vegetables and fruits, cereals, dairy products, fish. Answering the question of how to make a waist at home, nutritionists note that it is often enough to reduce the amount of servings and abandon sweets, flour and fatty foods to lose weight. The meat baked in the oven is no less tasty than fried in oil, while it does not harm the health and shape.
Important start the day with a hearty breakfaste.g. porridge or omelet. Morning meal will save from snacking while running junk food, rolls and other tasty, but high-calorie foods. When you really want to eat, but the time for lunch or dinner has not come yet, it is better to give preference to fruits and nuts.
If breakfast should be high-calorie and hearty, then dinner on the contrary is light. In the evening, it is better to eat protein foods: meat, fish or cottage cheese. Before going to bed, you can drink a glass of kefir.
Sport
The thin waist at home is also the result of physical exertion, for which, with the modern rhythm of life, many do not have enough time. In this case, you need to use every opportunity to lead an active lifestyle: walk more, refuse to use the elevator, take walks. However, most often, even with heavy employment, you can devote several hours a week to sports. The main thing is to choose the type of activity that will bring pleasure. Then training will be an additional source of energy and good mood, bringing even greater benefits to health and body.
How to make a waist at home without monotonous and monotonous exercises? For example, through dancing. They allow you to improvise to your favorite music, learn to feel better your body. The most effective direction will be a belly dance, which helps to strengthen the oblique, transverse and rectus abdominal muscles. As a result, curved vertical lines appear on it, due to which the waist looks thinner. Thanks to belly dancing, the habit of keeping posture will also appear, and constant rotation of the pelvis will give the hips a seductive shape.
Wraps
As an aid in addition to proper nutrition and exercise for the waist at home, wraps can be used. They allow you to achieve a drainage effect, accelerate the removal of excess fluid, improve the quality of the skin, maintaining it in good shape. Before you begin to apply the composition for wrapping, you should prepare the skin by taking a shower and cleanse the layer of dead cells with a scrub. After that, you can proceed to the main stage of the procedure. The skin is covered with a dense layer of the mixture, and a layer of cling film is fixed on top. Thus, it will be possible to achieve less heat transfer and enhance the wrapping effect. After the procedure, rinse the composition under the shower, and apply a moisturizer to the skin.
There are a large number of wrapping mixtures that help to get a thin waist at home. One of the most effective options is ground coffee and olive oil. Take both ingredients in arbitrary proportions, keep the mixture for no more than 2 hours.
Has a warming effect mustard and honey wrap. It is easy to make a mixture for him at home, but it is important at the same time to observe the preparation technology of the composition. Melt the honey in a water bath. Separately mix ground mustard seeds (2 tbsp.) With sugar (2 tsp.), Salt, vinegar (0.5 tsp.), Olive oil (0.5 tbsp.), And then add there is some water. Combine the resulting composition with honey and leave to infuse for a day. After that, apply the mixture to the skin in the waist for 10-15 minutes. With each procedure, the duration of the session can be increased. However, even in the absence of discomfort, it should not exceed 30 minutes.
The video shows one of the options for performing honey mustard wraps.
The greatest effect can be achieved if you make wraps with a course of 6-10 procedures. But not everyone will benefit from this method of accelerating the process of losing weight. It is contraindicated in women with hypertension, skin and cardiovascular diseases, tumors. Before performing the procedure, you need to apply the composition to a small area of the skin, thus checking the absence of an allergic reaction of the body to the components of the mixture.
Massage
Like wraps, massage is an aid in weight loss. It can be done independently every day. This will not take much time, but due to the regularity of execution will allow you to quickly reduce the waist. Before the massage, you should take a hot bath, and after it, apply an anti-cellulite moisturizer or oil to the body.
During the procedure, you need to sit comfortably on your back and grip the skin around the navel with pinch movements. Similarly, you should work out the zone of the sides, moving from them to the center of the abdomen, and vice versa. At the end, pinch movements are performed in the lower waist, moving up and then down. Total massage should take no more than half an hour. Perform it daily on an empty stomach, after the session there is not another hour, so it’s ideal to devote time to it before going to bed. The procedure should not bring pain. Do not grab too much skin on your stomach so that there are no bruises. Much more important is the regularity of the massage.
Waist exercises at home
Charging is the best way to get rid of extra pounds and keep the figure in good shape. Its big plus is that it does not require special equipment and a large amount of space, it takes a little time. Images will help you master the technique of exercises for the waist at home. Before proceeding to their implementation, it is necessary to warm up well: perform tilting with the head, swinging your arms, squatting, walking in place. After this, proceed to the main complex, which you can include the following exercises:
1) Planck;
This is a static exercise in which the muscles of the whole body are worked out. The press is actively involved in it, so it helps to shape a beautiful waist. Without rounding or bending the back, you should stand so that the body is a straight line. Legs should be tensed and elbows should be under the shoulders. You need to stand in the bar while you have the strength. Perform the exercise in 3-4 approaches with rest breaks, while gradually increasing the time of each of them. It is important to do the bar every day at the same time, so that the muscles have time to recover.
Planck exercise
2) Side rail;
Another variation of the bar in which the abdominal muscles are also involved. The technique is similar to the classic version. It is important to keep your elbow strictly under your shoulder.
Sidebar Exercise
3) Twisting;
This exercise for the waist at home allows you to work out all the muscles of the abs. It should be done in several approaches with a break between them of no more than 30 s.
Twisting Exercise
Thin waist at home: the secrets to success
1. Proper nutrition;
Restrictions on harmful and high-calorie foods will allow you to remove adipose tissue deposits, which often hide the elegant waist. In addition, a balanced diet will not only help maintain a slim figure, but also strengthen health, prevent the development of various diseases;
2. Charging for the waist at home;
A set of three exercises, performed daily in a quality manner, will be enough to strengthen muscles and keep the body in good shape. The main thing is not to forget to do them constantly at the same time;
3. Wraps and massage.
These are additional funds that affect the skin, accelerating the process of losing weight and getting rid of cellulite on the stomach. Using the complex of all these methods, you can achieve a slender waist. However, on the way to your ideal, you must not forget about the individual characteristics of your body and figure.
