6 Tips for Slim Waist and Flat Belly

The content of the article

• Switch to a healthy diet
• Eat the right carbohydrates
• Add fiber to your diet.
• Eat healthy fats
• Drink more water and give up soda
• Physical activity and sport
• Cardio
• Power training
• Slim Waist Exercises
• Torso Jumping
• Russian twist
• Side bar
• Twisting
• Janitors
• Choose the right clothes and accessories
• Avoid Low Waist Trousers
• Wear body shaping underwear
• Highlight your waist with a belt
• Choose A-Line Dresses

To reduce the waist and lose weight, you need to adhere to a balanced diet, an active lifestyle. Visually make the problem area thinner will help corsets, underwear for body shaping, the selection of the right clothes and accessories.

Switch to a healthy diet

To make the waist thin and remove the stomach, you need to follow a healthy diet, reduce daily calorie intake. You should calculate the amount that is necessary to maintain shape, taking into account lifestyle, height, weight. For weight loss, you need to reduce the value by 500-750 calories.

Nutritionists recommend eating small meals 5 times a day.

In order to have a slim figure and a beautiful waist, you should have dinner 3-4 hours before going to bed. It is important not to overeat, reduce the consumption of sweets, too salty foods, fast food.

Eat the right carbohydrates

The first meal provides energy for the whole day, so breakfast should be as nutritious and high-calorie as possible. In the morning you need to eat healthy fats, proteins. Breakfast includes complex carbohydrates from whole grain bread, buckwheat, oatmeal, wheat porridge.

It is permissible to add nuts to the dish – sources of fat. Squirrels a person receives from eggs, dairy products. Of the drinks, it is better to choose green tea, which activates the metabolism, promotes weight loss..

Add fiber to your diet.

Vegetable dietary fiber removes toxins from the gastrointestinal tract, relieves constipation, bloating, which helps to reduce the volume of the abdomen and achieve a thin waist. Once in the stomach, fiber swells, fills it, providing for a long time a feeling of satiety.

The body receives soluble dietary fiber from oats, barley, citrus fruits, carrots, green peas, legumes, and apples.

Insoluble fiber contains foods:

• nuts
• green vegetables;
• wheat bran;
• beans;
• dried fruits;
• strawberries, raspberries, black or red currants.

Eat healthy fats

Omega-3 polyunsaturated fatty acids, which are rich in rapeseed oil, walnuts, salmon, sardines, herring and mackerel, are useful for an ideal figure, thin waist.

Healthy fats reduce bad cholesterol, improve brain function.

It is necessary to completely exclude trans fats, for example, margarine from the diet. Products that contain these harmful substances are sources of fat deposition on the hips, sides, stomach, and other problem areas..

Drink more water and give up soda

Liquid deficiency is the cause of dehydration of the body, deterioration in general health. Drinking enough water can reduce hunger. 30-35 ml of liquid per 1 kg of body weight is recommended per day. These figures do not include:

• broths and first courses;
• compotes or fruit drinks;
• juices;
• milk or kefir;
• Tea coffee.

To narrow your waist, it is recommended that you drink one glass of water 30 minutes before eating.

This will help not to eat too much. In order not to harm the digestive processes, you need to drink 1 hour after eating.

Discard soda, as the bubbles that accumulate in the stomach stretch its walls. Such drinks cause bloating, an increase in the size of the waist. Sweet soda enhances appetite, leads to a strong increase in blood glucose, heart disease. Replace them with clean water of cool temperature.

Physical activity and sport

Any physical activity is useful for weight loss, muscle tightening. For a thin waist, it is important that the loads are systematic. Classes in any sport should be held at least 2-3 times a week.

Duration of training – at least half an hour.

This period is necessary to saturate the body with oxygen, tighten muscles, accelerate metabolism. Every morning 20-30 minutes do morning exercises, including exercises for the waist.

Cardio

These are exercises that increase heart rate and improve blood circulation throughout the body. These include:

• run;
• fast walk;
• gymnastics;
• wrestling;
• fitness;
• cycling
• volleyball;
• simulator classes.

These types of physical activity improve heart function. Perform cardio exercises to reduce weight, aspen waist and abs. If there is no physical preparation, start with classes for 30 minutes a day. Gradually increase the duration of the exercises, reduce the breaks between them.

Do at least three workouts per week.

Power training

When doing exercises, use weights. Such training speeds up metabolism, improves the respiratory system, and prevents the formation of subcutaneous fat. After class, the process of burning it lasts 24 hours. Exercises for the gym:

• barbell lunges;
• bench dumbbell press;
• pulling up;
• twisting with weighting agents;
• power yoga, aerobics.

You can do it at home, for this, get dumbbells. Do bends to the side with them, pelvic lifts, squats. Strength training is recommended 3 times a week. First do cardio exercises, then move on to weights. Training duration – 30-40 minutes.

Slim Waist Exercises

With the help of physical exertion, you can improve posture, make the waist thin, tighten your legs and stomach. It is important to start training gradually. Carry out the first lesson carefully, do not over-strain so as not to get injured. Increase exercise intensity every week.

Make a lesson plan, it will help to follow the stages of training in detail.

Torso Jumping

These cardio exercises help burn belly fat, improve muscle tone on the sides. Take the rope and bounce quickly and high, while turning the waist first to the right and then to the left. Exercise for 40 seconds, then rest for about 30, continue your workout. Do 3-4 reps.

Russian twist

Exercise strengthens the muscle tissue on the sides, reduces the abdomen, makes a thin waist, burns body fat. Algorithm for doing exercises for a thin waist at home:

1. Sit on the floor, bend your knees, place your feet on the floor.
2. Lean back so that between the body and hips the letter V forms at an angle of 45 degrees.
3. Straighten your back, feet on a wall or other strong object. You can ask to be held.
4. Fold your hands in front of you, turn your torso to the right all the way.
5. Wait about 10 seconds, then return to the starting position, turn the body to the left.
6. Repeat exercise 10-15 times.

Side bar

This is one of the most difficult and effective exercises. The plank tones the inner thighs, the rectus transverse abdominal muscles. Do the exercise like this:

1. Lie on your side, lean on your forearm to form a straight line from head to toe.
2. Place your elbow parallel to your shoulder.
3. Tighten your abdominal muscles, lift your hip from the floor, keeping a straight line.
4. Stay in this position for 30-40 seconds, lower to the starting position.
5. Repeat 2-3 times, swap side.

Twisting

Exercise burns many calories, involves oblique, straight, transverse muscles of the abdominal cavity. Observe the following algorithm:

1. Lie on the floor, put your hands behind your head.
2. Bend your knees, put your feet on the floor.
3. Lift the upper torso, being careful not to tear off your legs.
4. Keep your back straight.
5. Perform 20 repetitions.

Janitors

Exercise helps you work out the entire array of abdominal muscles. Order of execution:

1. Hang on the horizontal bar.
2. Straighten your legs and back.
3. Keep your arms shoulder-width apart.
4. Lift your straight legs up to the bar.
5. Make a circular motion with them in one direction, slightly turning the buttocks – in the other.
6. Repeat 15 times.

Choose the right clothes and accessories

A sophisticated figure can be obtained with clothing that draws attention to the waist. A great option is to wear a belt on this area. This will create the illusion of an hourglass shape.

Unexpressed waist will become visually thin thanks to corrective underwear.

Avoid Low Waist Trousers

When a person has excess weight in the center of the body, wearing such clothes creates an additional emphasis on this zone. Instead of low-waist trousers, choose high-rise jeans. They will hide the problem area, visually make the waist and hips less voluminous. You can achieve a spectacular look with a shirt tucked into pants.

Wear body shaping underwear

These wardrobe items help to quickly make the waist thinner. They are made of hypoallergenic and breathable natural materials, so they do not cause irritation, impaired local circulation. The lack of products for body shaping is a limitation in the choice of clothes. It is necessary to use dense fabrics, under which the outlines of linen will not be visible.

Corrective panties with high waist or body are effective for dragging. Give preference to models with elastic bands, sewn gussets. They do not constrain movements when bending, bending the body.

A corset for the waist will help to make a sophisticated figure. It contains steel elements that help reduce the size of the problem area. Choose this item 10-12 cm less than the original waist. For example, if her circumference is 80 cm, select a corset whose size is 70 cm.

Highlight your waist with a belt

This method of body shaping visually reduces the waist. Elongated tops, dresses and even coats can be tightened with a belt. The choice depends on the style, taste preferences. These can be wide and narrow accessories. Take a look at leather minimalist belts, refined, inlaid with precious stones, fabric or woven.

Choose A-Line Dresses

These outfits from the women’s wardrobe narrow around the waist and gradually expand to the hem. Because of this, the problem area looks much thinner, since an emphasis is created on it. A-line dresses hide excess weight in the abdomen and hips. They are great for any type of figure..