Practically every woman dreams of having a slim waist like Barbie’s and with the right exercises it’s not difficult to achieve. Check out how.
One thing is true, practically all women dream of a slim waist. However, everyone knows that this path to achieving the body of their dreams is a bit arduous for some, right? Therefore, we will help you, at least try, to resolve this.
It is worth mentioning that each body is different from the other, for example, there are women with “guitar bodies”. While there are women with a squarer waist. However, the shape of a woman’s body does not inferiorize any of the others, because each one has its own beauty that is different from the other.
But with the right exercises and a healthy routine, it is possible to take a step forward towards achieving the slim waist you dream of. But, above anything, you must love yourself more, because you are more than a thin waist.
Why is your waist not as slim as you would like?
However, to start with our content on achieving a slim waist, we will now highlight 3 aspects that can visually harm your waist. In other words, try to avoid these 3 aspects in your routine as much as possible. Among them are excess weight, a large belly and poor posture.
Therefore, fit muscles and correct posture already make the body appear slimmer. However, you must remember each person’s peculiarities.
And above all, remember that localized fat can be the result of consuming more calories than you burn per day. Therefore, healthy eating is as important as a daily exercise routine.
How to shape a slim waist?
Many women’s waists are naturally thin. However, this feat is not easy to achieve and does not occur for many women. Therefore, we will help you make your waist slim.
As expected, for you to shape your slim waist, it depends on the work of your abdominal muscles. Therefore, for this to happen you can do it through physical exercise and also reduce the calories that are located in the hip area.
Therefore, to reduce unwanted fat you basically need to eat correctly. As well as drinking lots of water. After all, water is capable of performing true miracles for our health and our body. So before anything else, take care of your body first.
But, in order to reduce calories, you must follow a balanced diet and practice aerobic exercise. For example, stretching your back and posture, and also practicing some specific exercises to slim your waist, which we will discuss later.
It is worth mentioning that not all exercises for the abdomen cause the waist to become smaller. Above all, some specialized trainers have stated that to obtain a slim waist you need to pay attention to the rectus abdominis muscle. Well, working with your oblique muscles will make your waist even wider.
5 exercises to slim your waist
So, let’s get down to business, how to slim your waist with exercise. It is worth mentioning, before you start, that these exercises must be performed in the order presented and 3 times a week, preferably in the morning.
1. Hipopressivos to refine the waist
A priori, this exercise should be done on an empty stomach. So, basically, you should lie on your back, bend your legs and place your arms at your sides. The objective of this exercise will be for you to take a deep breath and release the air through your mouth, making your lungs empty as much as possible, and also gluing the abdominal wall to the spine.
Stay in this position for 15 seconds, then relax. In the next few years, it is worth increasing the duration of exhalation little by little, ideally you should feel comfortable. Therefore, you can repeat 3 to 5 times. The interesting thing about this exercise is that it can last from 2 minutes.
It is worth noting that people with stomach and intestinal problems should be careful with this exercise, as it increases intra-abdominal pressure, and this can affect other organs. And another thing, this exercise is best avoided by those who suffer from asthma, spinal hernia or anyone who has a heart problem. Other than that, it’s a great way to have a slim waist.
2. Forward and backward tilts
Basically, you should start this exercise standing up, with your feet shoulder-width apart. Before you start, it is important to highlight that it is not recommended for anyone who has lower back problems or chronic headaches.
The objective of this exercise is to feel how the lower back muscles stretch. Therefore, it is best to lean forward deeply, touch the floor with your hands and stay in that position. Then, slowly go back. This exercise can be done 15 to 20 times, and is estimated to last around 2 minutes to slim the waist.
3. Normal sit-ups to slim your waist
Firstly, this exercise is not recommended for anyone suffering from gastritis, rheumatism or gallbladder problems. And for those who suffer from respiratory or circulation problems, it is best to be careful.
To perform this exercise you must lie face up and flex your legs as in the image. Therefore, this exercise should be carried out at a faster pace, lifting only the shoulder blades from the floor and quickly returning to the starting position. Therefore, do not let your abdomen relax during the exercise.
This exercise should be repeated for 3 sets of 12 to 15 repetitions, for approximately 2 minutes.
4. Plank
This exercise, despite being common to do, is not recommended for women who have just had a cesarean section. And also for those who have problems with tendons or the heart and/or blood vessels, it is recommended to talk to your doctor before performing the exercise.
Firstly, the tips of your toes must be supported on the floor, as well as your forearms and/or hands. Basically, the most important thing about the exercise is to keep your body in a straight line, without arching your back or tilting your body like a mountain. In addition to keeping your hips lower.
This exercise can be alternated with the side plank, and it is recommended to do around 2 to 3 sets of 30 seconds each. Therefore, it can last around 2 minutes.
5. Side stretch to slim the waist
First of all, it is recommended not to overdo this exercise if you have any problems with your joints or internal organs.
The starting position for this exercise should be standing, with your legs about 30 to 35 cm apart, and with your hands resting on your thighs. The objective of this exercise is to work with breathing. Therefore, it is ideal for the front leg to be inclined, without the knee going beyond the foot.
Meanwhile, the back leg should be straight, and the front foot should be in the middle line of the back foot. The front arm should be straight and the chin should follow the same direction pointed by the arm. Above all, don’t lean your body forward, and keep your torso still.
This exercise must be repeated 2 to 3 times on each side, and can last from 1 minute.
Above all, we at Women’s Area always recommend that you follow your diet and exercise routine with a professional, such as a nutritionist and a personal trainer. Because, they will understand better about what you really need to do to shape your waist and abdomen.
Finally, we found an interesting tutorial on how to make your waist slim, on YouTube. It’s worth watching:
Anyway, what did you think of this article? In fact, take the opportunity to also check out This is the woman with the most perfect body in the world, according to Science
Sources: Your health, Incrível.club,
Images: Incrível.club, Youtube Lifestyle at Minuto I’M
