10 EXERCISES and TIPS to have a WASP WAIST

One of the keys to reducing your waistline is to exercise daily or at least 4 times a week. However, to achieve weight loss in this area it is important that our routine is combined with aerobic sports such as running, walking, swimming or dancing with exercises focused on toning and shaping the silhouette in this area. Here are some of the exercises for glutes and wasp waist:

Plates

Although it seems like an exercise focused on the abdomen, the plank will also be very useful between exercises to mark your waist. To make plates you will have to:

1. Position yourself facing downwards, resting your elbows and the balls of your feet on the ground.
2. Hold in this position for 20 seconds making sure your back is straight.
3. After the time has elapsed, you can rest for a few seconds to do another repetition.
4. Do 5 or 6 repetitions of this exercise.

Bend the trunk

This exercise is also very effective to reduce waistline since you will have to move the sides of this area, which will help you to be more defined. To do this you must:

1. Stand up.
2. Stretch your arms up and stretch the entire side of your body to one side.
3. Repeat the same movement to the opposite side.
4. Do 2 sets of 15 repetitions.

Elbow and knee

Another of the exercises for glutes and waist consists of lifting your knees while, at the same time, bringing your elbows towards them. To do this, you will have to:

1. Raise one knee and bring the opposite elbow towards it.
2. Tighten your abdomen just when you do the movement.
3. Perform 3 sets of 20 repetitions.

Oblique crunches

Performing this type of abdominal will help you burn fat, gradually tone this area of ​​your body and achieve a small waist. However, to be much more effective, it is recommended that you perform this exercise with weights of few kilos. For this you will have to:

1. Sit on a mat or mat.
2. Hold the weight in front of you while lengthening your arms and slightly flexing your legs.
3. When your back is at a 45-degree angle, you should rotate only your waist to bring the weights to the left and then to the right.
4. Perform 2 sets of 15 repetitions.

Pelvic lift

This is an ideal glute exercise to increase your size and accentuate your wasp silhouette. It is very easy to do, you will only have to:

1. Lie down on a mat with your arms and hands resting on the floor.
2. Bend your knees and place your feet flat on the floor. You can find an unstable surface for your feet (like a ball) or support just one foot for more intensity.
3. Place a weight on your pelvis and slowly lift it off the floor, without detaching your back, neck, or arms.

In addition to performing exercises to mark your waistline on a daily basis, it is also essential that you follow a balance diet to achieve fat loss in this area of ​​your body. Therefore, we recommend that you follow some nutritional recommendations to have a wasp waist:

• Forget about sugar: If you really want to have a very defined and narrow waist, you should prohibit the consumption of this sweetener, since it contains too many calories, which favors the storage of fat, especially in the waist.
• Includes vegetables, eggs and fish in your diet: these types of foods are ideal in a diet to reduce the waist, since they are low in calories and contain healthy nutrients that promote the burning of fats, such as proteins and vitamins.
• Don’t eat red meat: This type of meat is not suitable to achieve a wasp waist, since they contain too much fat, which makes it difficult for us to lose weight. Substitute lean meats like chicken or rabbit.
• Drink a lot of water: In addition to reducing fluid retention, drinking at least 2 liters of water a day will give you a satiating effect that will help you eat fewer amounts of food.
• Use reducing creams: Although by themselves they do not work, reducing creams will allow you to reduce a few inches from your waist if you accompany them with diet and exercise.

Want more natural tips and tricks to get a small waist and get the figure you want? We invite you to visit our article where we explain how to reduce the waist with home remedies.

There is a practice of wearing a corset or girdle to progressively reduce the size of the waist. In fact, a model named Kelly Lee Dekay managed to reduce her waist to 40 cm using a corset with laces and metallic whales for 7 years. Therefore, it can be said that this practice achieves the desired wasp waist.

However, although it may work, The use of a corset to define the waist is not recommendedas it poses a health hazard. In this regard, many experts affirm that prolonged use of a corset or a slimming girdle can weaken the muscles and bring other negative health consequences, such as respiratory problems, alteration of the functions of the digestive system, displacement of the organs and obstruction of blood flow.

Therefore, the most advisable thing to achieve a wasp waist is to perform exercises for buttocks and waist every day and to follow a healthy diet. In our article Juices to lose weight abdomen and waist you will find very good ideas to start with a more balanced diet. In a matter of a few weeks, you will notice how you have reduced a few inches from your silhouette.

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