The time of the ladies, dressed in dresses with incredibly tight corsets, has passed. And the fashion for a narrow waist remained. Today it should not be 40 cm in girth, as it was in the 19th century. At the same time, the waist, as a minimum, must be clearly traced. The clearer her transition, the more attractive the woman looks.
How to reduce the waist?
The owners of the “hourglass” figures are very lucky: they have nature that makes a difference between the bust, waist and hips in the size of 25-30 cm. Even if they start to gain extra pounds, the contours do not change. But what should everyone else do? Is the question of its own attractiveness entirely dependent on genetic predisposition? Fortunately, things are not as bad as some might think. Regardless of how nature has disposed, body volumes are subject to correction without surgery.
How to shrink the waist quickly?The question of an emergency reduction in waist size is associated with the same part of the female subconscious, which pushes women to look for attempts to increase their breasts without plastic surgery, changing clothes size from 46 to 40 and getting rid of cellulite in 1-2 weeks. Anyone who is given the idea of how to reduce the waist quickly, it should be understood that 7 days is not enough. There may be even a few months. The time to achieve the first results depends on the original data. When exactly the figure reaches the ideal - no one can say for sure. In this case, by the end of 2 weeks, the first results usually appear, in the case when an integrated approach is used without deviations from the intended plan.
One of the main points of the decision of a question on how to reduce a waist - exercises. They must be both aerobic nature and power. Their ratio is 3 to 1. Otherwise, the risk of starting the reverse process increases, pumping the lateral muscles and completely losing the waist.
No less important is the role of nutrition. This applies to both the quality of food consumed and the schedule of meals regarding physical exertion. The most important thing - to put a fat cross on a number of products rich in simple carbohydrates. They are responsible for all the folds and rollers formed at the waist. Because of them there is an ugly fat on the abdomen.
It is better to exclude from the diet any flour products, including pasta and noodles. Everything that is rich in sugar, "chemistry" and fats is banned: sweet, smoked, fried.
Among the cereals in the menu, it is desirable to leave only buckwheat, temporarily abandoning the rest. After 2 weeks in the diet, you can enter oatmeal and millet. But the rice is prohibited for the period of the whole process of body correction.
The basis of the daily diet - vegetables and fruits. They are useful for the figure because of the low glycemic index. Fish, seafood and meat also remain in the diet. They need to be boiled, baked, stewed or steamed. Dairy products are allowed any percentage of fat. Pay attention to their lack of high-calorie supplements.
As for the daily routine, here it is important to remember 2 things:
- Be sure to have breakfast. Even if the morning meal is divided into 2 parts, if it is difficult to fully eat in one sitting. Dine a little tighter. Dinner should be light. Between them, it is advisable to have a meal a couple of times with fruit or a handful of nuts.
- 1.5 hours before a workout, it is better not to eat. After it, you need to wait another 1-1.5 hours and only then start eating. This is due to the fact that everything that will be eaten in this temporary corridor will be recycled for energy. The physical activities included in the schedule are aimed at burning the already existing body fat.
Clean water can be drunk at any time, in any quantities.
Exercises for changing waist circumference
To change the waist circumference using aerobic and power loads. The first exercise should be more. They help to eliminate the deeply hidden "strategic reserves" of fat. Power correct and accelerate the process of burning.
Training is divided into three stages:
Warm up Lasts no more than 20 minutes. It involves warming up the muscles and ligaments, carried out through rotational and oblique movements. The execution algorithm is top to bottom. From neck to heels. Work takes place at an active pace, interspersed with jumps and jogging in place. The result - light sweating and increased heart rate.
Central unit. It takes about 10-15 minutes. It includes both gymnastics, and power without weight and with weighting. The pace of execution - from medium to fast. The result - a burning sensation in the waist and abdomen, but without pronounced pain.
Hitch. Most often it is stretching, and, in the case of work on the waist, the slopes of a different type. It is necessary both for the recovery of loaded muscles, and to prevent their pumping. It takes no more than 5-10 minutes.
You should consider the most effective exercises for the formation of a beautiful narrow waist. Beginners are required to perform no more than 20 repetitions per lap. Persons with physical training should double their number.
The most effective option is the interval training scheme, when all the elements follow each other without rest breaks:
- In an upright position, spread your legs along the width of your shoulders. Arms are bent in elbows, we put brushes on shoulders. Rotate through the body, leaving the lower part of the thigh static.
- From the same position as in the previous exercise, make a series of tilts left and right at an active pace.
- Do not slow down, continue to bend. Now they occur with twisting. The body turns to the right and then leans forward, parallel to the floor. The same is done to the left.
- Lie on your back, legs bent at the knees, lift them above the floor. Tilt left and right without moving the body.
- Bent at the knees feet abut feet in the floor. In the hands stretched forward dumbbells are clamped. Tearing off the scapula from the floor, aiming the brushes forward, moving them to the sides either from the left leg or from the right leg, twisting the body and rounding the back when lifting.
- Roll over on its side, stretch its legs and close them together. Raise sideways and upwards without helping yourself with the body or hands. Run on both sides.
- Back in the supine position, create a perfectly flat line. Actively reducing the side, pull up straight legs to the shoulder, without tearing off either one or the other part of the body from the floor.
These elements make up the necessary minimum for the central unit. In addition to these, attention and stretching should be given. It is mainly represented by side slopes in an upright position. But unlike previous variations, they are performed with a delay of half a minute to feel the stretching of the sides.
Additionally, in the central unit or even outside the workout, it is worth twisting the hoop: the duration should vary from 15 minutes and more. Not be redundant and work with the "health disc".
After 1.5 - 2 weeks, you will definitely want to know if there is any success. And here the reflection in the mirror helps weakly. A person sees himself every day in him, and all the changes taking place for him proceed very imperceptibly. And because the hand reaches for a centimeter tape. Not everyone knows how to measure a waist by yourself. As a result, when trying to compare volumes before and after, it may even seem that there is no success.
For the correct determination of waist circumference, it is recommended to draw a line along the narrowest points of the body (usually just above the navel), wrapping an elastic thin elastic band around them, aligning it parallel to the floor. It is for her to apply a tape of a centimeter.
You can change the waistline with the help of proper nutrition and physical activity. For motivation you should follow all the transformations of the body. There is no need every day to conjure around with a measuring tape, waiting for a miracle. Enough once a week to monitor the progress of the process, recording the results. And may each lost millimeter inspire you to continue the work begun to bring your body to the ideal!