The Dream Of A Slim Waist Only With These Exercises, Diet And Useful Tips

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

With age, we begin to gain more weight - especially in the abdominal area.

But it is not necessary to wear clothes of a larger size and try to hide extra weight. We have chosen the best for you exercises and weight loss techniques, we have selected more than 20 of the best products for your diet. Follow our instructions and see the results - very soon you will no longer think about the folds under your pants.

Tips for those who want to lose weight

1. Start exercising;

2. Drink plenty of water;

3. Change your meal plan;

4. Corsets for the waist;

5. Slimming gel.

1. Start exercising

How to make the waist smaller? We all know that to lose weight, you need to move a lot, so start walking and running 4 times a week in the evening. Believe me, you will immediately feel better. After all, it is much better to replace excess fat with muscle.

Interval training and exercises with weighing are considered particularly effective. Take a pair of dumbbells and use them while doing squats.

2. Drink plenty of water

We all know that our body is made up of water. The body will not function without enough fluid if necessary. Water contributes to the recovery of muscles and the proper functioning of organs, as well as to the "washing out" of excess fat. By the way, did you know that when we do not have enough water, our body makes us feel not only the feeling of thirst, but sometimes sometimes hunger. This saves water from overeating. In addition, we absorb a large amount of calories along with drinks. Carbonated water, juices, frappuccino and alcohol contain calories. Remind yourself that you need to drink more clean water!

3. Change your meal plan

You need healthy food. We are what we eat. If this is true, then some of us are nothing more than pizza and lots of carbs. We eat too much junk food, pizza, potatoes, pasta and rice. And they can be harmful and dangerous in large quantities. Do it meal plan for the week and carefully make sure your diet includes protein, vegetables and complex carbohydrates.

It is especially important to eat before a workout. Oats, eggs, avocados, nuts and seeds - do not forget about them. It is important to remember that some products (such as milk or sugar) cause swelling. Here's a tip: if you want to have a slim waist, limit products with a similar effect.

4. Corsets for the waist

A corset for the waist? Why not? With the help of a corset you do waist smaller not only visually, because it helps get rid of excess fluid, improves posture and helps remove excess body fat from sweat. Wear a training corset and wear it for up to 8 hours a day. After 3 months your waist will shrink to 5 cm!

5. Slimming gel

You can train a lot and eat right, but there is still one problem - cellulite. Rub anti-cellulite gel in the abdomen, buttocks and thighs every night after a shower. Improves blood circulation and helps get rid of the hated folds, the skin will become softer, healthier and much more elastic.

The results will not appear immediately, but in the end you will be happy with your body.

Exercises to reduce waist size

You have to move. Do you notice that our society is stuck? Physical activity has become mandatory nowadays. When you think it's time to lose those extra pounds from your waist, you can imagine a huge amount of exercises such as lifting the body in different positions. And although these exercises are good for the abdominal muscles, they are far from the only ones on our list.

Choose the cardio exercises you want to do, not the ones that bother you. You need to make friends with cardio if you want to get rid of extra pounds. But choose what you really like. Too often we take training as a punishment instead of making it a part of our lives.

For starters, it's worth learning more about cardio. For example, you do not need to force yourself to run at all. There are many other opportunities for activity: walking, dancing, volleyball, boxing, fitness, swimming, cycling, kayaking, skiing, cycling and the list goes on. Cardio training should be performed 4-5 times a week, so choose the type of activity that will bring you joy.

If you want to lose weight faster, pay attention to high-intensity training (HIIT), Tabata training, etc. and are performed 2 times a week. Such workouts are aimed at increasing effort and also allow you to burn large amounts of calories even after the exercise. Losing weight will be faster, guaranteed!

Strength training

You should only perform such exercises if you really want to. Why? The fact is that our muscles work all the time (calories are consumed even when we sit), so the more muscle you have, the more calories you can burn while relaxing, and your metabolism will also improve. As with cardio training, strength training can also be different. You can lift the barbell in the gym and use the expander, medball and even your own weight. Choose what you like more and train 2-3 times a week.

Work on the abdominal muscles

We're still talking about the waist, aren't we? Proper nutrition and exercise will help you get rid of fat, but you need to take care of your abdominal muscles. You can also do a muscle press workout at home. Add proper nutrition to your workout and you will achieve results.

Yoga

Yoga is a practice known for bringing slow but effective weight loss. Yoga exercises help to get rid of extra inches and speed up metabolism. Yoga combined with a balanced diet will help you form a beautiful waist and achieve your goals.

Surely at least once you put aside your favorite jeans because of the extra weight around the waist? Do you notice excess fat on your body? Annoying, isn't it? You can give up your favorite products, but those extra pounds will not go away until you make at least a little effort. Yoga is associated with slow but effective weight loss.

Yoga combined with a balanced diet can help you achieve your goals and lower your waist. It not only helps to lose weight, but also increases metabolism and strengthens the abdominal muscles. Here are some effective yoga poses for a slim waist. The asanas and the time of their performance are developed by a yoga expert.

Tricot (inverted triangle on the stand)

Represents an inverted triangle. Stand directly on the yoga mat, legs spread wider than shoulder level. Rotate the right foot to the right by 90 and the left foot slightly inward by 15. The right heel should be in line with the left foot. Make sure you stand firmly on your feet. Take a deep breath and as you exhale, tilt your whole body to the right side. Touch the floor with your right hand and lift up to the left. The hands should be in a straight line. Return to the starting position and repeat the movement to the other side.

Light version of padmasana

Sit on the floor with your legs stretched forward. Keep your back straight, breathe evenly. Place your right palm on the floor on the right, near your thighs. On the exhale, turn to the right and at the same time place your left palm on your right knee. You can turn your neck and look at your shoulders. Stay in this position until you feel comfortable and then slowly return to the starting position. Repeat the movement on the left.

Navasana (boat)

Outside the boat. Sit on the floor with your legs stretched forward. Press your hands on the floor, slightly behind your hips and lean back slightly. Remember that the back should remain straight. As you exhale, squeeze your legs together and lift them off the floor as high as possible. If you manage to keep your balance, you can straighten your legs. Extend your arms correctly, parallel to each other. Tighten your abdomen, this will help you maintain balance. Slowly return to the starting position and repeat the movement.

Dhanurasana

Bow pose. Lie on your stomach, grab your ankles with your hands. Inhale and lift the upper body, bent at the back. Look straight ahead and watch your breath. Take a deep breath and stay in that position for a few seconds. Slowly return to starting position. Repeat the movement as soon as you feel that your body is relaxed.

Virabhadrasana (inverted warrior pose)

Pose Wars. This pose is named in honor of Verarabadra, a fierce war, the incarnation of Lord Shiva. Stand up straight, feet at least 30 cm apart. Bring your left leg back. Tie your palms together and raise your hands. Inhale and bend the right leg at the knee. Now look to the right. Try to bend back as much as possible, but remember that you should not feel uncomfortable. Repeat the movement as soon as you feel your body relaxed.

Note: Each pose must be performed for at least 30 seconds. You will then increase the time from 60 seconds to 90 seconds.

These poses not only help you to lose weight in the waist area, but also to strengthen the core muscles, to make you more flexible. According to Priyanka, each of the asanas is allowed to be performed only after consulting a doctor, as the practice must be safe (in some positions the lower back is included, they should be avoided if you have problems such as moving the disc).

The ideal diet for a slim waist

Foods for weight loss

If you could change something in yourself, what would it be? Many women do not like the arms, others would choose their legs, and some crave changes in the waist. Unfortunately, for many it is very difficult to get rid of the "love handles", but it is possible, especially if you follow our diet!

Top foods for a slim waist

We have selected 27 products (it just so happened that they are also very tasty) that will be useful for the waist. Keep in mind, however, that any diet should be supported by sports training. Do not focus on just one problem area, work on the whole body with the help of cardio exercises to burn fat.

Get ready to say goodbye to those extra pounds and welcome the new life without fat on the side!

Avocado

Photo: Yordanka Kovacheva

Avocado is not only delicious but also super useful. That's right, because it contains a large amount of vitamin B6 and mono- and polyunsaturated fats. It also contains sodium, sugar and cholesterol, so an avocado sandwich will satisfy both nutritional needs and taste buds. Add a little sea salt and paprika. Believe me, once you try, you will not be able to give up!

Chia seeds

These seeds have a lot of fiber and energy, in addition they can be added anywhere. Sprinkle with them your cocktail, morning yogurt or oatmeal. You can add chia seeds to the salad to increase the nutritional level.

Bananas

Did you know that a banana contains more than 400 mg of potassium? This fruit is quite flexible and has countless advantages. You can bake banana pancakes (you will need a few extra ingredients), or fry the banana and add it to the oatmeal for breakfast.

Sweet potato

Along with the word "potato" you can often hear the word "carbohydrates", but this does not apply to sweet potatoes. Its nutritional value far exceeds the amount of carbohydrates! Sweet potatoes speed up metabolism and lower blood sugar levels. Believe me, they will become your favorite dish!

Quinoa

Quinoa is a superfood. It contains 9 essential amino acids and can be considered a direct source of protein (such as meat). Besides, there is no gluten in quinoa!

Lemon

Despite the fact that lemons taste sour, in fact they have quite a lot of alkaline elements. Consumption of alkaline foods can help fight many diseases, from colds to cancer. As a bonus, it also helps maintain a healthy weight, so be sure to add lemon juice to a bottle of water.

Almonds

It is no coincidence that so much is said about them. Rich in fiber, almonds give you a feeling of fullness throughout the day. You can eat them raw or fry them with spices.

Coconut oil

Coconut oil is a multifunctional ingredient. It can be used as a skin and hair care product and can be used to fight heart disease. The beneficial fatty acids found in coconut oil are easily absorbed and help maintain thyroid health. All these benefits also help you lose weight!

Apple vinegar

Apple cider vinegar may look sour, but it has a great advantage - the ability to remove harmful toxins from the body. It can also prevent diabetes.

Cinnamon

Cinnamon is the perfect spice you should have. It enriches every dish with its aroma, without any calories at all. Agree that this is a great way to stick to healthy eating goals!

Olive oil

Olive oil is a main ingredient in most Mediterranean dishes. In addition, it contributes to prolonging life expectancy - it has been proven that olive oil is useful for the prevention of heart disease!

Tomato juice

Tomato juice has many advantages - all the nutrients of tomatoes are combined in a delicious drink. When choosing a juice in the store, be sure to check the label because you need a low sodium product that contains all natural ingredients.

Black beans

Black beans are rich in protein, which is suitable for weight loss and muscle growth. Moreover, it is full of fiber and potassium and this further increases its nutritional value.

Green tea

Green tea - the pearl of any diet. Contains natural caffeine, which helps speed up metabolism and also burn calories throughout the day. It also contains antioxidants that naturally rid the body of toxins.

Hard-boiled eggs

Photo: 1

Boiled eggs - a favorite snack of many because they contribute to a long feeling of satiety. Add them to a salad or just eat with a pinch of black pepper. They contain a large amount of protein and very few calories.

Yoghurt

Probiotic-rich low-fat yogurt is a great product. It will help you achieve your goal of achieving a flat stomach. Add some muesli and raisins - a quick and delicious breakfast is ready!

Turmeric

It may not be added to meals every day, but the benefits to human health are really great. It helps regulate cholesterol levels, helps fight cancer, burning excess fat - triple threat!

Dark chocolate

When we talk about dark chocolate, we mean the darkest chocolate you can find. The darker the chocolate, the lower the amount of sugar in each piece.

Grapefruit

This fruit reduces insulin levels, which in turn promotes weight loss and promotes faster metabolism. Besides, eating half a grapefruit for breakfast is not such a bad idea.

Salmon

Salmon contains omega-3 fatty acids, which are needed for weight loss. Say goodbye to fat forever!

Celery

If you want to crunch something, eat celery. For more nutrients, soak your favorite hummus in useful vegetable sticks.

Mint

Mint helps with bloating, upset stomach or constipation. A cup of mint tea promotes proper digestion, eliminates flatulence. In combination with ginger, mint makes tea an ideal beverage that removes toxins from the body.

Flaxseed

Flaxseed is highly fibrous (like chia seeds). It can be added to morning or lunch shakes. Rich in omega-3 fatty acids, flaxseed is an ideal alternative to salmon if you don't like fish. Just be sure to grind it before use.

Lentils

Lentils have low cholesterol and high levels of magnesium, thus helping to maintain good heart health. Who wouldn't want to have a healthy heart?

Garlic

Garlic is a product that helps fight cancer (especially raw). In addition, it will make the taste of your food richer and there will be no extra calories, which only contributes to the fight against obesity.

Grapes

Grapes are the perfect ice cream after freezing. Fortunately, the sugar in it is natural, so you can eat grapes without feeling guilty.