- Exercises for a wasp waist - can everyone have a wasp waist?
- Exercises for the wasp waist - the proportions of the female figure
- Exercises for the wasp waist - what to do to achieve it?
- Wasp waist - wasp waist diet
- Exercises for the wasp waist
- Wasp Waist Exercises - Training Plan
Help the development of the site, sharing the article with friends!
Which of us would not like to have a wasp waist that makes the silhouette take on perfect proportions? The right wasp waist exercises will act as a naturally shaping corset. Thanks to training, breathing exercises and a proper diet, this goal is at our fingertips. Not everything depends on genes, each of us can work out a wasp waist!
A wasp waist and a flat stomach are the most desirable effects of our exercise and diet. No wonder, who does not dream of a waist that gives the entire figure a feminine shape? Achieving a narrow waist is not as difficult as some might think. It is not only genes that determine our appearance. Thanks to appropriate exercises for the sides and waistline, we can achieve the wasp waist and shape our body as we want!
Exercises for a wasp waist - can everyone have a wasp waist?
Wasp waist, waistline or just a narrow waist - no matter what we call it, each woman would undoubtedly like to have such a belly. Some of us are already happy owners of an hourglass figure and can enjoy a spectacular waist cut. Regardless of whether they developed it with the appropriate physical activity and diet, or if their genes helped them a bit - the wasp waist is achievable!
The most effective way to get a wasp waist is physical exercise and training aimed at building the right proportions in the figure. The second and no less important ally in building a beautiful waist will be a properly balanced diet. If we stick to these guidelines, each of us can develop a dream deck!
Of course, we must remember that genes in a way dictate the conditions here. Not all of us have a natural predisposition to have a distinct waistline. Depending on the type of our figure: apples, pears, hourglasses, etc. and the somatotype: mesomorphs, endomorphs or ectomorphs, we will build a slim waist easily or with slightly more difficulties. If the work on a narrow waist is arduous and difficult, we must not give up, because this does not mean that we will never have such a waist, but only that in our case we will have to work on it a bit longer.
Another solution is to love our body as it is. If you are not convinced about this idea - do it to make you love it! Exercises for the wasp waistwill be the perfect way.
Exercises for the wasp waist - the proportions of the female figure
A woman by nature has a very good predisposition to a visible waistline. Ladies usually have wide hips and a visible bust, which perfectly exposes what is between them - the waist. Genetically women have the same proportions between the hips, waist and breasts as possible, but poor diet and lack of exercise can cause waistline to disappear. Fortunately, exercises for the wasp waist can make our stomach look good again.
Try it out
Author: Time S.A
Don't let your training go to waste. Choose a diet for active people from JeszCoLubisz, the innovative dietary system of the He alth Guide. Enjoy the menu tailored to your individual needs and the sport you practice. Make your figure slimmer and keep the effect for longer.
Find out moreExercises for the wasp waist - what to do to achieve it?
The wasp waist can be achieved with proper exercise and diet. The best physical activity for a slender waist will be dancing! During the dance, the oblique abdominal muscles and our hips are actively working, which are responsible for a clear waistline. Hula hoop or belly dancing will also be a good physical activity. In addition, any activity that boosts the metabolism and evenly sculpts the muscles of the body, such as swimming, gym, team games - will effectively emphasize the waistline.
The oblique abdominals are largely responsible for a slim waist. So it's important to do exercises that stimulate them to work, but we can't overdo it. Too much development can make our waist disappear, emphasized by muscles, just as it happens when we have too much fat in its vicinity. Therefore, it is worth combining exercises for the wasp's waist and waist with an activity that boosts metabolism.
- Abs exercise 8 minutes for abdominal muscles, i.e. fast crunches
- Exercises for sagging belly skin
To further emphasize the wasp's waist, you will need strength training that will expand those parts of the body that are responsible for maintaining female proportions. It often happens that a woman is slim, but due to the fact that her hips and chest are very narrow, her waist does not look as phenomenal as in women with more convex shapes. For this purpose, the muscles of the hips (mainly the gluteus and small muscles), buttocks and back (especially the latissimus dorsi), shoulders and chest should be developed. Then our waist will optically decrease tojuxtaposition with the wider body parts adjacent to it.
- What does a plank give you - effects of plank exercise
- Hip thrust - the most effective exercise for buttocks
Wasp waist - wasp waist diet
Without following a proper diet, the effects of our efforts may not be visible. What should be the diet for a wasp waist? First of all, it must consist of plenty of vegetables, dietary fiber, and a good source of protein. Products that will provide this include oat flakes, spelled flakes, nuts, groats, grains, whole grain bran, fish, goat's milk products and lean meats.
It is worth enriching your diet with he althy fats, e.g. linseed oil, avocado and the aforementioned fish and nuts. It is best to replace simple carbohydrates with complex carbohydrates and avoid white flour products.
In order not to cause frequent bloating and gastric problems that adversely affect the shape of our stomach, we should limit the consumption of legumes and cruciferous vegetables. If we care about the wasp waist, we must completely give up sweets, junk food, s alty snacks that increase swelling and water retention, and sweet drinks, especially carbonated ones.
Find out more:
- Diet for a flat stomach: menu. What is the menu for a flat stomach diet?
- ABS diet for a flat stomach - rules and effects
Exercises for the wasp waist
The wasp waist is primarily responsible for the oblique abdominal muscles, the upper and lower parts, the hip flexor muscles and the rectus muscle. The following exercises for a narrow waist will give you the effect you want! Do the wasp waist exercises twice a week, and you can also add them to your training.
1. Crunches with knees extended
Lie down on the mat and bend your knees. Bring your heels together and spread your knees to the sides, like a frog. Begin doing sit-ups by tearing your shoulder blades off the mat as if you want to reach your feet with your hands. Movement should be done from the initiation of the abdominal muscles and not from the head and neck. Try to keep your head an extension of your spine and don't bring your chin too close to your sternum.
2. Reaching for your heels while lying down
Lie down on the mat with your knees bent. Then put your hand down to one heel and then to the other. Return to the center after each repetition. You don't have to literally touch your feet, you just need to stretch as far as you can towards them. Make sure only your torso moves and your hips stay still on the mat.
3.Hips up
Lie down on the mat with your legs raised and slightly bent. Place your hands evenly on both sides of the mat and press your hands against the floor. Then lift your hips as if you want to jump them towards the ceiling. Try to move your legs behind you as little as possible. Make the movement as straight as possible, as if your feet are an extension of your hips. When you lower your hips to the starting position, try to do it as slowly as possible. Control the movement.
4. Russian twist
Sit on the mat with your legs bent and lift them up so that your knees are at a right angle. Bring your palms together and lift them to chest height. Then start twists to the left side of the body, then to the other. Try to keep your hips still. Keep your knees clasped together. Remember to reach as far as you can - you will use your abdominal muscles to work harder. You can use a weight for this exercise.
5. Twisty
Take an upright posture and bend your elbows to the level of your chest, clench your hands into fists and join them together. Start jumping up and down, twisting your hips back and forth. Try to keep the torso still, allow only small turns. It is the bottom of the body that should work for this exercise, not the top. Keep your abdomen tense throughout the exercise.
Wasp Waist Exercises - Training Plan
Perform the wasp waist training plan twice a week. Don't take long breaks between sets - 10 seconds is enough. The effects of exercise on a wasp waist will happen very quickly if you follow a diet and exercise regularly.
If at any point you feel that the wasp waist exercise is too simple to do, increase the number of repetitions, then series, and lastly the number of training units per week to a maximum of 3.
| Exercise | Number of repetitions / duration | Number of series |
| Crunches with knees extended | 12 | 3 |
| Reaching for heels | 20 | 3 |
| Hips up | 12 | 3 |
| Russian twist | 20 | 3 |
| Twisty | 20 seconds | 4 |
In the context of obtaining a wasp waist, there is often talk of doing the right physical exercise, but no mention of breathing exercises at all! It turns out that they are the mostaffect the appearance of our belly. The diaphragm is the main respiratory muscle and is located right around our waist. If it is not working properly or is too weak, it may result in the lack of a visible waistline.
How to activate it? Take a deep diaphragmatic breath (do not do it with the chest, but with the muscle between the abdomen and chest) and let the air direct to each side of your torso. Direct them forwards, downwards, sideways, and backwards towards the ribs and spine. Then start exhaling slowly, bringing the ribs closer to the pelvis. Imagine you want to shorten in front and reduce the distance between your ribs and pelvis. For this movement, direct the diaphragm strongly downward, but do not retract the navel. Grab your waist - do you feel it tense and "gather" inside?
Once you have grasped the mechanics of this exercise, stand in front of the mirror and examine your belly when it is loose and notice how its proportions change as you activate your diaphragm and begin to tighten your belly properly! The breathing exercises really work wonders in working on a narrow waist!
Do this exercise for 10 breaths in and out every day. Remember to inhale for 4 seconds and exhale for at least 7. Once your abdominal muscles have been contracted, hold for a pause of 3 seconds before continuing on to the next inhale. You can do the exercise standing, sitting or lying down - choose the right position for you. Just remember to keep your back straight.
This exercise also teaches you to properly tense your abdominal muscles during exercise and the correct sequence of breathing during exercise (at the time of the greatest effort, you should exhale and tense your abdominal muscles as shown above).