Advice 1: How to build a press and make a thin waist

Elastic press is not only the key to a beautiful figure and good health. However, for women is important not only flat belly, the slim waist. Doing crunches, be aware of this fact and pay attention to not only direct, but also oblique abdominal muscles.
How to build a press and make a thin waist
Instruction
1
Fitness trainers believe that too intense study of the upper and lower abdominal muscles "extends" waist. To avoid this effect, do not get carried away with simple twists. Diversify rotations, rotations of the body, the deflections, slopes.
2
Don't forget about cardio. They will help to prepare the body to exercise and burn calories. Before you begin to exercise, dance at a quick pace, jump rope or work out on the treadmill.
3
Do exercises in the morning, on an empty stomach. So fat burning will be more intense, and the waist will begin to shrink. Start with one repetition and gradually increase the number of sets, resting between us for 30-60 seconds.
4
Very effective exercise for creating embossed press - classic twisting. Lying on your back, with your feet on the floor, with legs bent at the knees. His hands lay behind his head, not interlocking them to the castle. As you exhale, lift your upper torso, lifting your shoulder blades off the floor. Do not help itself hands, has to work the abdominal muscles and not the neck. Hold your breath for a few seconds, straining the press, then slowly return to starting position. Repeat 15-25 times.
5
For complicated study lower abs are also good for reverse crunches. Lying on your back, raise your knees bent Noli. On the exhale, press the knees to the chin, raising her hips. Hold your breath for 5-6 seconds and lower feet on the floor.
6
Obliques, responsible for a thin waist, well develop twisting "Bicycle". Lie on your back, hands along the body, legs in the air at a right angle. On the exhale, pull your left knee to your right elbow, simultaneously pulling the right foot. Hold your breath and tighten your press, to feel the muscle work. Return to starting position. Perform 10-15 exercises for each leg.
7
Turn over on your stomach. Based on the straight arms, bend your knees. Exhaling slowly, reach toes to neck, straining a press. Hold for a few seconds and relax. Repeat 10-15 times.
8
Try another effective exercise for the oblique muscles of the abdomen. On my knees, pull straight arms forward. On the exhale, take the left, while making swing arms to the right. Keep your backs straight. Return to starting position and repeat exercise in other party. Try not to fall to the side. Keep the press was always in shape, it is forced to work not only oblique, but also direct muscle of a stomach.

Advice 2 : How to make waist thinner

Slim waist has always been considered one of the main advantages of women. In the fight for the fair half of mankind are ready to go to the end. However, it is not necessary to bring any sacrifices. To reduce the waist is not so difficult. You just need to slightly restrict your diet and every day to special exercises.
How to make waist thinner
Instruction
1
To begin the exercise. Stand up straight, much pull inside the stomach, and then it will Apatite. Do this very quickly many times. Now take a wrap and roll it at the waist for a few minutes in different directions. Over time, normal hula Hoop can be replaced by special - weighted.
Stand straight with feet shoulder width apart. Make circular motions with his body, alternately in one and other side. Then lean forward, keeping your back straight. Palms should touch the floor, then the left and right legs.
2
Now we have to strengthen the muscles of the top and centre of the abdomen. Lie on your back, when you do this, bend your knees and simultaneously lift the heel from the floor. Hands should be behind your head. 10-15 times lift the body so that the shoulders and upper back off the floor.
Then you can stand with your feet as wide as possible, bend their knees and straining buttocks, to make sharp movement of the pelvis forward, returning to its original position – relax.
How to make waist thinner
3
The abdominal muscles also important for a slim waistline. Strengthen them so. You need to lie on the floor, lifting the knees bent legs and head. Then have hands grab your knees and pull them on. At this time the feet make the return effort.
When you get used to the loads, it will be possible to straighten the body, touching the floor, and then to go up again the same way.
Another problem area is the sides. They also need to round up excess fat. Lie on your back, removing his hands, not to help them yourself. Both legs bend at the knees, put left over right. Lift the body, turning to the right as far as possible. Then return to the starting position. Then change legs and direction of rotation.
How to make waist thinner
Useful advice
To do better in a well ventilated area. Classes combine running, dancing, diet. Then wasp waist will appear faster.

Advice 3 : How to make the waist thinner without diets and sports

Slim waist makes your figure more graceful and balanced, attracts a lot of admiring male glances. There are several ways to create a slim waist without multiple restrictions.
How to make the waist thinner without diets and sports

Way to thin waist: classical methods



Advantages of the slim waist for girls is obvious. The figure looks spectacular, the difference between hips and Breasts is increased, which visually makes you look more attractive. Slim waist will make you feel sexy and pick up a beautiful slinky things.

Remember: to make the waist thinner, exhausting yourself with AB crunches, you will not succeed. The main objective of this exercise is to strengthen the muscles, so it hardly helps to remove excess body fat. Professionals also point out that if you constantly do the exercises, the waist will be slightly wider (because of muscle mass).
However, no swing press is not worth it. The backbone of good muscle will help tighten up the sagging midsection that visually make the figure more beautiful. The main thing – practice moderation.


To obtain a beautiful waist you need to get rid of the fat hiding it. This little check your diet. Refrain from baked goods, cookies, sweet. Carbohydrates are the main "sponsors" of the deposits in the abdominal area.

Train yourself to eat and drink small portions. When your stomach is filled automatically stretch the muscle and skin, leading to ugly wrinkles. Small portions will not only enable you to avoid it, but will always be well-fed.

Train yourself to suck in the gut. And this should be done as the fitting fancy dresses and sitting behind a Desk. The last position of the body contributes to the acquisition of saggy tummy, which hurt to get a beautiful waist. If you learn to control the body, will quickly notice the desired changes in shape.

An unconventional approach to reducing waist



Effective and unusual method of acquiring a slim waist, was developed by Dr. Fukuzumi, the specialist from Japan. He believes that diet and increased physical activity negatively affect physical and emotional health of women. Therefore, to obtain a beautiful figure and a correction of this nature appearance doctor recommends that you not work with muscle and fat, and with a skeleton.
Fukuzumi is an expert specializing in the human skeleton. The study clearly showed that waist size depends on the location of subcostal and pelvic bones. The wider the gap between them, the massive figure.


The main tool that will help to make the waist more pronounced, is a cushion of twisted towels. Diameter homemade equipment should be in a range of 7-10 cm the Second moment of the exercise you need on a hard surface. For example, the massage table or the floor.

Lie down and place a cushion under the back at the place where the ribs start. Extend hands up, turning palms down and closed their fingers. Legs spread shoulder-width apart (about 20-25 cm) and tilt towards each other so that your thumbs are touching. In this position you will need to remain for five minutes.

After you perform do not make sudden movements. Get up very slowly and carefully. For reviews of girls performing this exercise for a month, waist has decreased by 4-6 cm.

Advice 4 : How to quickly reduce the waist and sides

Shapeless waist and rolls of fat on the sides can ruin even the good figure. To quickly bring yourself into shape will help balanced diet, exercises and simple procedures that return the skin elasticity. After a week you will notice that the figure has improved, and the silhouette became more elegant.
How to quickly reduce the waist and sides
You will need
  • simulator;
  • - anti-cellulite cream or gel.
Instruction
1
Start by making a balanced menu. For quick weight loss is to eat at least 5 times a day and very small portions. The menu should be vegetables and cereals. You can add lean meat for example Turkey or chicken, steamed or baked without butter, cheese and other high-calorie additives. Avoid sweets and fruits, and foods that cause bloating - a variety of beans, black bread, made of yeast dough.
2
It is important to ensure a normal digestion and proper water balance. Drink at least 2 liters of pure non-carbonated water per day. Fit and herbal teas - mint, chamomile, and a decoction of rose hips. From coffee and carbonated drinks should be abandoned - they do not quench thirst and can cause dehydration. Do not drink concentrated fresh juices and especially the drinks packages - they offer a lot of sugar.
3
Follow the caloric intake. The number of calories can be calculated depending on your height, age and degree of physical exertion. To lose weight but not slow down metabolism, a woman of medium height and moderate physical activity should not exceed the rate of 1500 kcal.
4
Engage in physical exercise. The waist to form a variety of bends, turns and the rotation of the body. To warm up do exercises in standing, warming up muscles, proceed to a more complicated complex. Lying on your back, move your raised straight leg right and left, do the "scissors" lifting the straight leg just above the floor. Very effective exercises to hang on the gym wall or the bar, as well as training with weights on his feet.
5
Buy a simple exerciser for developing abdominal muscles and oblique muscles responsible for the waist. You will fit rotating disk, the slider, the wrap. Do exercises several times a day - it will help not to get tired and spend the maximum amount of calories.
6
Learn the techniques of self-massage. The waist area RUB, clasping it with both hands. Pinch the skin, moving from the back to the belly. This will increase blood flow and provide intense fat burning. Massage can be combined with the application of anti-cellulite cream or gel. In itself, cosmetic product are unlikely to get rid of your excess fat. His task is to condense a skin and to visually pull silhouette.
7
Buy shapewear. The easy grace or panties with a high waist creates a slender waist, eliminate excess fat and give you confidence. Besides, this lingerie will help relax the muscles to stay toned, will support your back and provide comfort to internal organs. Do not buy too tight underwear. Best option models with a regulation size - with their help, you will soon make sure that actually lost weight in the waist area.
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