How to get a thin waist and wide hips: the best exercises and how to eat

How to reduce your waist and belly without losing volume in your hips

Yes it is possible! With proper diet and exercise for a smaller waist. Beautiful pumped up butt, rounded hips and narrow waist. Dreams come true when you act wisely and apply only effective advice.

We recommend reading: How to gain weight for an ectomorph at home

Be prepared to change your diet

• Narrowing your waist requires weight loss, which cannot be achieved through exercise alone. You must be willing to eat healthier and reduce or eliminate unhealthy foods if you want to see good results. You need to correctly calculate your daily individual calorie intake.
• You will need discipline and determination. As well as reducing your daily calorie intake, increasing the amount of protein in your diet to help, in particular, with reducing waist size and keeping muscles in the right places.

Start your day with a healthy, nutritious breakfast

• For a perfectly balanced breakfast, you need to combine high-vitamin fruits, eggs as a source of protein and whole grain bread or cereal. When you're snacking on the go, take a fitness bar or smoothie with you, as they are convenient to eat and full of vitamins and nutrients.
• Before each meal during breakfast, try to drink a glass of water, this will help reduce your appetite and protect your body from overeating.

Add more fiber to your diet

• Include a variety of high-fiber foods in your diet to reap the benefits of both insoluble and soluble fiber. Soluble fibers include barley and oats, citrus fruits and carrots, peas and beans, and apples. Insoluble foods include nuts, beans and green vegetables, wheat bran and products containing whole grains.

Eat healthy fats

• Polyunsaturated fats such as Omega-3, found in fish oil, flaxseed oil, tofu, walnuts, herring, and salmon, are additional healthy fats you can include in your diet. They help reduce bad cholesterol, increase brain performance, improve the breakdown of fat cells and heart function.
• Avoid trans fats (found in cookies, crackers, margarine and any other food made with partially hydrogenated oil), they contribute to abdominal deposits so should be avoided if possible.

Workouts for wide hips and narrow waist

Finally, we have reached the most important point, the implementation of which will make our hips wider and rounder. Avoiding physical activity on the gluteal muscles and quads will not achieve the desired result. Muscles should be kept in good shape regularly and it is not necessary to sign up for this in the gym. Any trainer can choose effective exercises, taking into account your physical fitness, which can be performed even at home. The complex must necessarily include the following exercises:

• hip raises;
• weighted squats;
• weighted lunges (straight and sideways);
• stepping onto the podium;
• "bike";
• throwing the leg to the side from a half-squat.

The main exercise with which you can enlarge your buttocks while leaving your waist thin is the squat, but it must be weighted with additional weight. On average, a woman needs dumbbells or a barbell with a weight of 6-8 kg to effectively work her gluteal muscles.

Even earlier, I already talked in more detail about squats for the buttocks at home, about the monthly squat program and squats at Smith.

Important! Perform all squats correctly. Keep your toes off the floor, keep your back straight, keep your knees straight, and tense your abs and gluteal muscles. Such simple rules will help you avoid injuries and direct the entire load not on your back and knees, but on the muscles of your thighs and buttocks.

Top exercises for a thin waist

Vacuum

This exercise is best done on an empty stomach. Inhale deeply, then slowly exhale, drawing in your stomach, pressing the front wall of your abdomen towards your spine. Hold this state for about 10-15 seconds. Do 4-6 repetitions.

Heel touch

Lie on your back, bend your knees. Lift your shoulder blades off the floor and touch your heels with your arms extended along the floor. Do 20 reps of 3 sets.

Elbow plank

Place your elbows and toes on the floor. Stretch your body into one straight line, tightening your stomach and buttocks. Hold this position for as long as possible. After a short break, do 2 more approaches.

Straight crunches

Lie on your back, keep your hands behind your head and bend your knees. As you exhale, lift your shoulder blades off the floor by contracting the rectus abdominis muscle. Do 20 reps of 3 sets.

We recommend reading: Fructose or sugar

Reverse crunches

Lie on your back, lift your legs up and slightly bend your knees, place your arms parallel to your body. As you exhale, lift your pelvis off the floor and push your legs up. As you inhale, return to the starting position. Do 20 reps of 3 sets.

You can also borrow a few yoga asanas for a thin waist:

• Twists help maintain bowel function.
• Bow pose strengthens the core of the abdomen.
• Boat pose strengthens the abdominal, back and leg muscles.

How to get rounder hips at home

A set of simple exercises performed 3-5 times weekly will give a visible effect within a month. It is very important to master the correct technique of movements, the effect of the classes directly depends on this . Before starting a workout, it is advisable to find detailed information with videos to understand how to perform the exercises correctly. To expand and pump up the hip girdle, you need to repeat the exercises 15–20 times in several approaches. So, let's get to work!

In the beginning, it is very important to spend 5-10 minutes preparing for classes in order to quickly warm up your muscles and joints. Warm-up may include walking in place with high knees, bending and rotating movements, stretching, and raising your toes.

Basic hip exercises

Squats are ideal for working almost all the muscles of the lower body. The plie squat is a very effective exercise for expanding the pelvis:

1. Starting position for classic squats: legs together or slightly apart, arms extended in front of the chest, back straight. You need to squat while exhaling so that the angle when bending your knees is 90°, and the line of your hips is parallel to the floor. The torso is tilted forward. The number of repetitions should be gradually increased from 10 to 50 times, and then add dumbbells or stay in the squat for several tens of seconds.
2. Starting position for plie squats: legs wider than shoulder-width apart, toes turned outward, do not arch your lower back. Your arms can be stretched out in front of you, folded in front of your chest or behind your head. You should squat while exhaling, without lowering your buttocks below knee level. If you linger in the squat, the tension on the inner thigh muscles will increase, which will lead to the creation of a beautiful relief.

Read also: Visual enlargement of buttocks and thighs using push-up panties

Lunges prevent the development of cellulite on the thighs by increasing blood circulation in the pelvic area.

There are lunges forward, backward, sideways and cross movements:

1. Starting position for lunges forward and backward: legs slightly apart, hands on the waist, back straight. Take long steps forward or backward with a squat so that both legs are bent at the knee by approximately 90°. For greater effect, it is useful to linger in this position for a few seconds, then return to the starting position.
2. When lunging to the side, the step is made left and right, bending one leg at a right angle, and keeping the other straight.
3. Cross lunges are performed by crossing one leg behind the other so that the front leg is bent 90°. The second leg should not touch the floor with its knee.

Swinging with straight legs creates sufficient load and develops the femoral part. Swings are performed in a standing or lying position, abducting the working leg as much as possible:

1. Standing, leaning on the back of a chair, perform movements with your legs forward, backward, and to the side. The body of the body should not deviate. By holding your leg up for a few seconds and speeding up the pace, you can increase the load.
2. Lying on your stomach, you need to rest your head on your arms crossed at forehead level. Swings should be performed by tensing the hips as much as possible. The same exercises can be repeated while standing on all fours or lying on your side.

Additional classes

Half-bridges, jumping jacks and a chair are effective exercises that help pump up narrow hips.

Mandatory inclusion of them in the training program contributes to the rapid development of the pelvic muscles:

1. The half-bridge is performed lying on your back, with your knees bent and your arms extended along your body. From the starting position, raise the pelvis until a straight line of the body is formed from the shoulder blades to the knees, the muscles of the buttocks should tense, and the feet should not lift off the floor.
2. Jumping from a sitting position, stretching your arms up, works the muscles well, making your hips wider.
3. Chair - an exercise consisting of a series of squats, performed near the wall. From a standing position with arms extended forward, perform a squat until a right angle is reached between the thigh and the calf of the leg. Stay in this state for 20 seconds at first, each time increasing the time as much as possible.

Read also: Description and advantages of the lip augmentation procedure using electroporation

Harmful exercises for the waist

Not all physical activity is beneficial. Some exercises will forever bury your dreams of a wasp waist. Eliminate "traitors" from your training program. If one day you overtrain your abs, it will be very difficult to get back into shape. There is only one rule - do not pump your oblique abdominal muscles.

Side bends

It doesn't matter with weight or without weight, with weights or dumbbells - you need to stop doing this exercise and never return to it. There's no better way to widen your waist and achieve a SpongeBob figure than side bending. You force the oblique muscles to increase in volume, which will visually make your figure look more square. Remember: you can't make your waist smaller with exercise. Any impact on the muscles causes them to grow. It doesn’t matter in what mode you train – strength training or high-repetition training. Leave bending to the side for male bodybuilders.

Lateral crunches, or twisting the body from side to side

Another popular exercise. It is often performed with weight - dumbbells, barbells, plates and weights are used. It doesn't matter what technique you work with. In all possible cases, lateral crunches actively engage the oblique abdominal muscles, increasing their volume. The result is a wide waist. Along with this exercise, exclude the side plank and lateral extensions on machines - they give a similar effect.

More is not better

As we've discovered, exercise makes our abdominal muscles grow. As a result, our belly becomes larger, not smaller. The size of the abdomen increases due to the fat layer and the volume of the abdominal muscles. If you train hard, your abs will become bigger and you will appear thicker and wider. To achieve a harmonious body, you need to know when to stop - physical activity should not be excessive. If you don't exercise at all, your stomach will be flabby. And if you re-exercise, voluminous abs will appear. There is only one way out - balance. It is enough to perform a couple of abdominal exercises 2-3 times a week at the end of strength training for other muscle groups.

A set of exercises for wide hips

Squats

One of the most effective exercises to build wide hips is squats. The main thing is to pay attention to technology. If you don't learn how to do them correctly, you won't get the desired result.

• Stand straight, your back is completely straight, your gaze is directed in front of you.
• As you inhale, begin to slowly squat, while pushing your pelvis back, only slightly leaning forward with your body. You can imagine that you are trying to sit on a chair located half a step behind.
• As you exhale, return to the original position.

During the exercise, it is unacceptable to lift your heels off the floor or bring your knees in/out.

We recommend reading: Triceps extension with dumbbells

Simple plie

This type of squats is also popular with girls, because it makes it possible to work out those areas of the buttocks and thighs that were not used during regular ones.

• Stand up straight, back straight. Place your feet wider than for regular squats, but your toes should point in different directions.
• As you inhale, begin to squat, keeping your knees wide apart.
• As you exhale, return to the starting position.

This type of exercise can be varied. After performing a squat, stand up and move one leg to the side. Repeat with the other leg on your next rep.

Legendary Lunges

To tighten your butt and make your hips more rounded and attractive, you can do lunges. They are able to pump the quadriceps, rectus and gluteus maximus muscles well without much stress.

• Stand up straight with your feet shoulder-width apart and your back straight.
• As you inhale, step forward or backward, placing your foot on your toes.
• As you exhale, return to the starting position.

This is such a universal exercise that you can do it not only forward, backward, but also to the sides, combine it with squats and come up with many more good, effective options. To enhance the effect, you can pick up dumbbells, put a barbell on your shoulders, or use any other weight.

Calculate your ideal sports weight!

Raising the pelvis from a lying position

Another accessible exercise that is easy to do during home workouts. Moreover, almost any person is able to perform it. It's best to do it after you've done lunges, squats, and leg swings. The technique here is as similar as possible to the notorious gluteal bridge, about the benefits and correct execution of which there is a separate large material on our website.

• Lie on your back on a yoga mat, bend your knees, and place your feet shoulder-width apart, fully resting on them. Stretch your arms along your body.
• While pressing your feet, as you exhale, lift your pelvis so that your legs and back are in a straight line. Hold the position for a few seconds.
• Return to the starting position.

It must be remembered that the buttocks and pelvis must be constantly kept tense and not relaxed during the exercise.

This is not as simple an exercise as it might seem to an amateur. In fact, in addition to direct recommendations, you need to know that all muscles of the body, except the gluteal and abdominal muscles, should be as relaxed as possible. This is especially true for the shoulders and neck.

Swing back

Basically, when people hear about such swings, they only think about the exercise performed from a standing position. These are good and useful movements, they need to be done, but this is not all that you can think of for a beautiful butt and thighs.

• Get on all fours on an exercise mat, resting on your outstretched arms and knees. Your back should be kept straight, without rounding. Allow a slight bend at the waist.
• Extend one leg and make springy swings back without bending it at the knee.
• Return to the starting position and repeat with the other leg.
• After this, bend your leg at the knee. Repeat the swing with the already bent leg.

This is a tough exercise, so it won't be surprising if you feel like your buttocks are on fire. This is how it should be, this indicates the correctness of the technique. If you don’t feel anything, then you’re definitely doing something wrong.

Physical exercise

In order for a girl’s hips to increase in width, it is necessary to select a special set of exercises, including squats. Without physical activity, you will not be able to achieve the desired result, so you should be patient and strictly follow all recommendations for performing the exercises. Training should take place at least three times a week and last at least half an hour.

Complex for home exercises

Squatting is one of the special exercises with which you can make a girl’s hips round and attractive. Exercises will become more effective if you do squats with dumbbells. If dumbbells are not available, they can be replaced with plastic bottles filled with sand or water. The girls choose the load individually.

Exercise No. 1

Starting position - legs together, back straight, arms extended in front of you. Take a deep breath, and as you exhale, squat down so that your thighs are parallel to the floor. In this case, the feet should not leave the floor. The squat is repeated ten times, four approaches each. After the buttock muscles get used to the load, the number of squats gradually increases.

On a note! The squat must be performed slowly to maximize the load on the hips.

Exercise No. 2

Starting position: legs wide apart, toes apart. Hands clasped together, elbows bent and placed opposite the chest. Squats are performed while exhaling so that the buttocks do not fall below the knees and the back is straight. You need to stay in this position for three seconds and return to the starting position. The exercise is repeated ten times, four approaches.

Exercise #3

Starting position - hands on the belt, back straight. With your right foot you need to step forward and lower yourself so that an angle of ninety degrees is formed. The left leg should also be bent, but not touch the floor. The squat must be repeated on each leg twenty times.

Exercises for the gym

Strength training of the gluteal muscles will help girls widen and tighten their hips.

Squats with weight

With your legs spread wide apart, you need to spread your socks to the sides and take a weight in your hands so that it is between your legs. When exhaling, you need to sit down as deeply as possible, and when inhaling, return to the starting position. Repeat the squat 15 times, 3 approaches.

Press your thighs

You need to sit on a bench, hold the butterfly exercise machine between your knees, squeeze your thighs to the limit of muscle tension. Do ten repetitions in three sets.

Swings in a crossover

The leg is secured in the loop of the simulator and the required load is set. The straight leg is pulled back and then placed on the supporting leg. The exercise is repeated fifteen times in three approaches.

Thin waist and wide hips with yoga

A practice that tunes the body into self-improvement mode.

This set of yoga techniques can become a complete independent workout for those who want to get their body in order. And at the same time, recharge your batteries and feel confident.

Frog

The “Frog” exercise makes your buttocks firm and round, your waist thin, and your hips slender. At the same time, it perfectly energizes and is a means of preventing breast cancer.

Squat down with your heels together. Hands on fingers in front of you, back straight, gaze directed forward. As you inhale, lift your pelvis and straighten your legs, keeping your heels connected. As you exhale, return to the starting position. 26 or 54 times.

Stretch Pose

This exercise burns belly fat and redistributes energy, directing it to the heart center. It promotes self-confidence and a sense of centeredness. Eliminates negative patterns in the mind.

Lie on the floor, raise your legs 15 cm from the floor. Put your socks together. Raise your head and arms, begin to perform Breath of Fire (frequent sharp exhalations through the nose while simultaneously drawing in the navel). Continue for 1 minute. (Contraindicated during menstruation).

Camel Pose

This asana will raise the released energy to the heart center. It is believed that this asana opens the heart and can tell a person his purpose. It also relieves women from spasmodic pain and heals the reproductive system.

Get on your knees. Bend back, reaching your ankles with your hands. The head can also be tilted back. If it is too difficult to reach your ankles, place your hands on your lower back. 1-2 minutes.