How to slim down your waist?
Do you dream of a slimmer, more slender figure? Of having a flat stomach? You share this dream with hundreds, even thousands of women. But like most of them, chances are you can't find the right way to achieve it.
Yes yes, all women want to have a wasp waist, manage to lose belly and make disappear the unsightly bulges. So how to get a flat stomach or refine your figure? There are physical exercises to do but not only...
Here are the ways in which you can effectively slim your waistline.
Contents
Food
Obviously, if you want to slim down your waistline, you have to take care of the foods that are going to be in your plate. As soon as you start your quest for the perfect body, the first rule is to remove all bad eating habits from your daily life. It is better to turn to a healthy and perfectly balanced diet.
Need calibrated nutrition?
What should be on your menu? Foods containing fibre, vegetables, fruit, whole grains and even a little starch. When you start to rebalance your diet, it is necessary to eat only a reasonable amount of food and to do so according to the number of daily calories you need. Of course, you must absolutely avoid bad fats such as those found in French fries or in cold cuts.
Please forget about slimming products such as slimming capsules, appetite suppressant pills or miracle recipes with detox juices for 1 week or 1 month to have a slim waist. It is better to eat as much solid food as possible and you should simply calculate your caloric needs to adjust your diet with a preference for vegetables.
Strength training
Don't believe anyone who says you can get a slim body and a slim figure just by watching your diet or following a diet (no matter how drastic). To achieve long-lasting results, you also need to exercise or build muscle on a daily basis. It's true that we don't have the same body at 18 as we do at 40, but being active in any kind of sport is good for your health.
If you don't have the opportunity to go to the gym to do weight training, there are ways to get there. Go for a walk. Always stand up straight, get into the habit of squeezing your buttocks and stomach and, above all, swap the lift for the stairs. Buy small equipment to do some exercises at home, such as a pair of rubber bands, a kettlebell or some dumbbells.
You can choose between several bodybuilding accessories to build muscle at home with body weight.
The goal is to find every possible way to boost your muscle mass by toning yourself. This will allow you to boost your metabolism while giving you every chance to lose fat effectively.
That said, if you want to enjoy even more visible results, incorporating a sport activity into your daily routine by going to the gym will be more effective and faster.
Here are 3 exercises that can help you slim down.
The sheathing
Combined with a good diet and a good workout, the sheathing technique can help you slim down your waist. It is designed to work your abdominal muscles. By sheathing the abdominal muscles, particularly the transverse abdominis, the rectus abdominis and the obliques, you will contract the stomach and stimulate the lumbosacral area.
So do 4 sets of 1 minute of alternating crunches with 1 minute of recovery and if the exercise is too easy, increase the timing and decrease the rest time or take the alternative of putting your legs on a high chair.
The candle
This exercise is also part of the gainer and you can also do it after your workout just before stretching.
You are in a lying position with your hands on your hips and your legs bent. The goal of the exercise is to raise your legs and pelvis as high as possible. Keep your abs tight. Do 4 sets of 15 repetitions and 1 minute of recovery.
Similarly, if the difficulty of the exercise is too low, lengthen the movement time and reduce the recovery time.
The stomach vacuum
This exercise is particularly difficult to do and requires training before mastering it completely. Nevertheless, when we do it correctly, its benefits are ideal to keep a flat stomach and refine the waist.
To learn more, read this article: How to slim down your waistline with the stomach vacuum?
Cardio
The activity cardio Vascular or cardio exercises will also help your body to lose fat and therefore slim your waistline. Do it at the end of your workout. And don't do 1 hour from the first session either. Start gradually by doing 15 minutes the first month, then 20 minutes the second. You can choose between the bike, treadmill, elliptical, jump rope or rowing machine. Be careful, it goes without saying that the body gets used to slow cardio very quickly, so if you start with this at the beginning, it is advisable to favour HIIT cardio after a few weeks or months, which will be much more effective and will make you progress more quickly.
Other tips to try
Quality of sleep
The quality of your sleep directly influences your weight. And this is scientifically proven! People who get enough sleep do not tend to snack during the day. On the contrary, lack of sleep leads to snacking. The ideal is to sleep between 6 and 8 hours per night.
Cold water
Cold water is recommended for rapid toning. So, after a good shower, think about going under a jet of very cold water.
Admittedly, it can be rather disturbing at first, but you'll see that as you get used to it, you'll even find a certain pleasure in it. What's in it for me? The cold water jet is invigorating and invigorating.
It's also a great way to improve your blood circulation. It can firm your body and is good for your health.
Sweat belt
Although a sweat belt, also known as a sweat girdle, can help you lose a few centimetres, you should be aware that its effectiveness in terms of fat loss is nil. In fact, when you use this type of abdominal belt, all you lose is subcutaneous water. sweating does absolutely nothing to help you lose weight, let alone refine your waistline.
This technique, accompanied by a cream, is used by top-level female competitors to eliminate subcutaneous water before going on stage and look even slimmer. They also use fat burners, which work, but the effect doesn't last.
Self-massage
You will find creams on the market that promise a slimmer figure in just a few applications. Once again, you have to be realistic. BUT, self-massage, on the other hand, can help you greatly in your quest for the perfect body by reducing cellulite. Opt for a anti-cellulite cream or a classic massage oil and massage your legs regularly for a few minutes every day.
Remember that you can't lose fat locally. Even if indeed, on a man and a woman, we store more in some places than others. It will take several months before you see results for a flat stomach and slimmer waist. If you are persistent and diligent, then you will start to see the results of your efforts within 3 months depending on the number of sessions per week and if you respect all the points we have discussed above.
The waist and the saddlebags for example for women will be the last places where you will lose and for men, it will be especially the love handles. Everyone is different, but everyone can sculpt their body and have a slim waist by following a precise and adapted program.
To benefit from a customized 100 % bodybuilding program
Other articles to read :
Can you gain muscle when you are vegan?
The TABATA method to progress in bodybuilding
- 1 complete program (free) to help you build a solid foundation
- 4 mistakes to avoid when building muscle
- 1 sample food plan for drying
Thank you julien for all this useful information
I am a 57 year old woman. I have stopped drinking soft drinks and coffee. I drink a lot of water. I have stopped salt and traded refined sugar for fresh fruit and vegetables. I have increased my protein intake. I do 45 minutes of delliptical training 4 times a week and 3 weight training sessions. I have been doing this for 3 weeks now and I can already feel a result. I continue with massage sessions in the shower with gloves. I already feel much better 👍 your advice is invaluable to me because it provides good motivation. Thanks to you and good continuity.