Reading time: 25 min
A thin waist has always been a sign of a feminine and beautiful figure. Many of the fair sex strive for smooth curves and a graceful transition from the chest to the hips.
In this article, we will answer the most popular questions about this female problem area. How can I reduce the waist and what to do if the waist does not decrease? What waist exercises can and cannot be done? And also we will offer you an effective set of exercises for burning fat, reducing the waist and eliminating the sides.
The whole truth about how to reduce the waist
The waist is one of the most problematic areas of the body for girls, where fat accumulates very easily and an increase in volume occurs. At the same time, the zone of the waist and sides is one of those very parts of the body that very difficult to correct and which cannot simply be “pumped up” with numerous exercises. Moreover, there is an opinion that it is better not to play sports at all and avoid strength exercises so as not to make the waist "square".
With an increase in weight, it is often the waist that begins to "float" one of the first, the sides and the so-called "ears" appear. Of course, there are girls who keep their waist even when they get better. Usually these are the owners of the figure "pears" and "hourglass" (or magic photoshop):
But most often, with an increase in the percentage of fat in the body, the waist increases greatly in volume, and beautiful curves disappear:
Therefore, the first rule for those who want to get a narrow waist is decrease total percentage body fat. How to do it? Very simple. Start eating a balanced diet, reduce the amount of fast carbohydrates and fast food, increase activity and physical activity. In other words, to force the body to spend fat, and not save.
But how to make the body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain "problem" zone. Whatever exercises you do, get ready for the fact that the body will lose weight entirely. Fat will melt gradually on all parts of your body, somewhere slower, somewhere faster. Forcing the body to reduce specifically the waist area is almost impossible.
So, how to reduce the waist and remove the sides:
- Eat a calorie deficit and stick to a healthy diet so your body starts to break down fat.
- Do cardio exercises to speed up fat burning.
- Perform exercises for the cortex (muscle corset) to tighten muscles and model beautiful lines of the body.
But for most people, this approach to reducing the waist may seem too banal. Especially when the Internet is replete with such handy tips as: "magic waist corset - just wear and lose weight", "special diet for the waist for 10 days", "twist the hoop for 5 minutes a day, and in a week you will reduce your waist by 10 cm". But we will immediately stipulate none magical methods and magic exercises for the waist does not exist. Most of the methods that are offered on the Internet are absolutely useless in terms of reducing the waist and eliminating the sides.
Many women strive for a perfect waist without sides and a flat stomach. But not everyone chooses the right path to the goal, so the result is not the best. It should be remembered that without physical activity it is impossible to solve the issue of problem areas of the body. About effective exercises for the correction of the abdomen, sides, as well as the conditions under which they will work in full, read on.
Several muscles are responsible for the condition of the abdomen and the lateral surfaces of the lower body, namely the rectus, transverse and oblique external and internal. Therefore, if you want to form a toned torso, you need to use all of the listed muscles. To remove the stomach and sides, the exercises must be performed together with the following conditions:
- regularity of classes (at least 4 times a week), while the duration of each of them is at least an hour;
- in the presence of an impressive body fat, cardio training in the gym is mandatory, or jogging, aerobics, which are capable of accelerating metabolism as aerobic loads;
- special exercises can be both dynamic and static. They are performed with different amplitudes, but the pace should be slow or medium, so that the processes of contraction fully occur in the muscles and the state of “overtraining” does not arise;
- the compiled set of exercises should consistently work out all the muscles in problem areas, so you can not perform two exercises in a row on the same muscles;
- cyclicity is important, the essence of which is 6-10 repetitions of each exercise in 2-4 sets;
- dieting is a prerequisite so that the body spends the energy generated during training not on digesting food, but on burning abdominal fat and building muscles.
It is worth immediately answering the question of where it is better to train - in the gym or at home. It doesn't really matter, especially at first. At home, you can perform no less effective exercises, especially if you have at least a couple of items from auxiliary equipment (gymnastic stick, waist disc, fitball, dumbbell, hoop or hula hoop, horizontal bar, press roller).
What exercises to remove the sides
Answering the question of what exercises to remove the sides, it is worth saying that all actions performed for this purpose will be based on twisting and tilting movements to the right and left. Consider the following examples.
- IP - standing, feet shoulder-width apart, arms along the body with dumbbells of 1 kg; perform smooth tilts to the right and left, then bend your elbows and smoothly turn right and left;
- IP - lying on the right side, legs straight, right arm bent at the elbow and rests on the floor, left - behind the head; simultaneously lift your legs and torso up, then return to the PI. Then lie on the other side;
- IP - lying on your back, hands behind your head, legs bent at the knees; start pumping the press, twisting, then turn your legs to the opposite side;
- IP - lying on your back, straight arms spread apart, legs straight, perpendicular to the floor; lower your legs to the right and left alternately.
How to remove the sides at the waist
In order to remove the sides at the waist as quickly as possible, the exercises and recommendations mentioned above should be connected to classes on the gymnastic disk and breathing techniques (bodyflex can be used).
With the help of a disk, twisting of the body is performed, during which it is possible to enhance the development of muscles, if you take dumbbells in your hands or put on weights (0.5-1 kg each).
Strengthening the effect of "melting" the sides can be achieved with a massage, which is desirable to carry out immediately after training. It is worth giving preference to methods for combating cellulite - canned and honey.
How to remove the stomach and sides in a week
The above gives an understanding that it takes time to solve the problem referred to in the article. But what if there is one week left before an important event?
Subject to daily training for seven days, you can count on a loss of waist circumference of up to 7-8 cm, if required, and the manifestation of a clear outline of the figure. Most likely, the result will be the result of losing weight on the lateral surfaces of the body, but not the abdomen, since the external oblique muscle is included in the work faster than the others.
When thinking about how to remove the stomach and sides in a week, focus on dynamic exercises. Running, dancing, exercising on an elliptical trainer will help you quickly burn excess fat, due to which there will be a loss of centimeters.
Perform each static exercise in which the abdominal muscles work while controlling your breathing. Movements should begin on inhalation, and end on exhalation. Variants of the so-called cross-breathing are possible, when everything is done the other way around. For example, while pumping the press, exhaling when lifting the torso will allow the muscles of the upper part of the press to do a lot more work.
Breath control will increase fat oxidation, causing lipids to be broken down to release bound water. However, don't forget about drinking mode(at least 2 liters of pure water per day), because otherwise the water formed from fat will be retained by the body, causing intoxication and swelling.
Remove sides in a week at home
To remove the sides at home in a week, follow all the tips above and perform the exercises listed earlier. In addition to the disk for the waist, use the hula hoop.
Anti-cellulite massage, peelings, body wraps using compounds with stimulating ingredients such as sea salt, seaweed, ginseng extracts, cayenne pepper and coffee not only stimulate blood circulation and lymphatic drainage of the problem area, but also tone the skin.
1-2 will not be superfluous fasting days in which only water can be consumed.
How to remove the stomach and sides video
In addition to the article - a video on how to remove the stomach and sides.
Unlike men, women are more likely to be overweight. After all, stress, age, the birth of children always lead to a loss of harmony. Often, women get rid of excess belly fat, but the hated "ears" remain. Therefore, on the way to slim figure girls often wonder how to remove fat deposits in the sides at the waist.
The main reasons for the appearance of the sides:
Gymnastics at home
To cope with the task, there is no need to buy a subscription to a fitness club. But it should be remembered that at home there is not only sports equipment, but a trainer who can give helpful tips.
As compensation, you can use general recommendations for home practice:
Effective Exercises
How to remove the sides at the waist of a woman, a trainer in a sports club can tell. However, even being at home, you can achieve the desired result.
To do this, use the following set of effective exercises:
Contraindications to the above exercises include:
- chronic diseases of the digestive tract;
- intervertebral hernia;
- scoliosis;
- hypertension.
weight training
How to remove the sides at the waist of a woman using weights can only be shown by an experienced trainer. You can not perform such exercises at home. Otherwise, you may be injured. Therefore, you should familiarize yourself with examples of such exercises, but do them under the supervision of a specialist.
One type of training that is suitable for getting rid of fat accumulated on the sides is the deadlift. To perform this exercise, stand up straight. In this case, the socks should be divorced. Next, you need to sit down, keeping your back straight, raise the barbell and slowly lower it.
The second exercise is easier. For its implementation, you will need two dumbbells with a weight of 2 kg. They must be taken in each hand, stand up straight. Next, you need to slowly bend to the right side, lowering the right hand. 
At the same time, dumbbells squeezed in the palm of your hand should not be torn off from the body. So that the right hand slides down the legs from the hips, and the other up. After the same movements must be repeated on the left side. Over time, the weight of the dumbbells should be increased.
Contraindications for weight training:
- diseases of the musculoskeletal system;
- neuralgia;
- urolithiasis disease;
- cholecystitis.
In addition, strength training is prohibited for people who have undergone any operations during the year.
How to remove the sides with a hula hoop?
For best results, choose the right hoop size. Its diameter should be equal to the length of the girl's legs. Exercise can not be performed earlier than 2 hours after eating. You should start twisting the hula hoop from 2 minutes in each direction, gradually increasing the duration of the exercise to half an hour.
In this case, it is necessary to ensure that the rotation speed is the same, otherwise the load on the oblique muscles is distributed unevenly. The effect of such a load will be noticeable after about 3 weeks.
As a way to remove the sides on a woman's waist, the hula hoop is one of the most affordable. After all, you can independently purchase a hula hoop and practice at home.
However, this method of dealing with overweight there are shortcomings. For example, throughout the exercise you can not lower your hands, this causes additional fatigue. In addition, the hoop is forbidden to rotate during critical days, as well as in the presence of pain in the back and abdominal region.
Is it possible to remove the sides by running?
Running is a cardio activity. It improves heart function, strengthens blood vessels and promotes the burning of subcutaneous fat.. But since the whole body works during training, then excess weight will go not only from the sides.
How to run correctly to remove the sides at the waist of a woman Such an exercise should be performed daily, and it should be borne in mind that for best results, its duration should not be less than 20 minutes. While running, it is better to alternate between fast and slow pace. Under these conditions, the first result will be visible after 2 to 4 weeks.
A set of exercises for the week
Given all of the above exercises, you can make a table of workouts for the week:
| Monday | running - 20 minutes; plank - 3 sets of 1 minute; hoop - 5 min. |
| Tuesday | running - 20 minutes; |
| Wednesday | vacuum - 5 sets of 10 s.; running - 20 minutes; hoop - 5 min. |
| Thursday | running - 20 minutes; plank - 3 sets of 1 minute; bicycle - 10 sets of 15 times; twisting - 5 sets of 5 times; |
| Friday | running - 20 minutes; deadlift - at the discretion of the coach; exercise with dumbbells - 5 sets of 10 times; squats - 5 sets of 7 reps |
| Saturday | vacuum - 5 sets of 10 s.; running - 20 minutes; plank - 3 sets of 1 minute; hoop - 5 min. |
| Sunday | running - 20 minutes; bicycle - 10 sets of 15 times; squats - 5 sets of 7 times; twisting - 5 sets of 5 times; hoop - 5 min. |
It is important to note that the transition to such a training scheme should be gradual. The table assumes two days of training in the gym - Tuesday and Friday.
Exercise after childbirth
How to remove the sides at the waist of a woman after childbirth and when to start training, an obstetrician-gynecologist should tell. It is generally believed that before the baby reaches the age of two months, any physical activity is prohibited for the mother.
When this period expires, you should gradually start with light gymnastics, which includes the following algorithm of actions:
When the body gets used to such a set of exercises, it will be possible to gradually add a bicycle, twisting and move on to a full workout.
How to remove the sides with a diet
Physical activity plays a big role during weight loss. However, the result can be achieved much faster if you make adjustments in the process of eating.
It is important to note that it is worth abandoning fashionable mono-diets, which require starvation and the predominance of a certain product in the diet.
Such methods can be harmful to health. It is better to stick to proper nutrition.
It includes:
- breakfast, which should be the most dense meal;
- the use of carbohydrates exclusively in the morning;
- the predominance of vegetables in the diet.
Also, do not forget about the methods that help reduce appetite, among them are:
Allowed and prohibited products
To achieve the best result, you need to know which foods to include in your diet and which should be discarded.
Foods to be consumed include:
List of foods that promote fat deposition:
- fat meat;
- sausages;
- flour and confectionery products;
- pasta from non-durum wheat varieties;
- carbonated drinks.
In addition, it is important to exclude all fried and canned foods.
Wrap
There are cold and hot types of wrapping. In the first case, it is more efficient, because the body will spend more energy to warm up. In addition, resorting to the cold method, you can tighten the skin. Hot wrap is suitable for those who want to get rid of cellulite as well. In addition, it delivers a more pleasant sensation than cold.
Wrapping is not a very effective way to achieve the best result. It must be used in conjunction with proper nutrition and physical activity.
This cosmetic method is suitable for those girls who do not have the following contraindications:
- pregnancy and lactation;
- skin diseases;
- hypertension;
- cardiovascular diseases.
Before the procedure, you should make sure that the components that will be used during wrapping do not cause allergic reaction.
Massage
How to remove the sides at the waist of a woman, the massage therapist will also tell you. With the help of special techniques, he can correct the contours of the girl's body, speed up the metabolism in the body and improve the condition of the skin.
Among various kinds fat burning massage can be divided into the following:
All of the above types of massage are quite effective. But to achieve the best results, you need to regularly resort to procedures. Before signing up for a session, you should make sure that there are no contraindications to a particular type of massage.
Hardware cosmetology
To effective ways hardware cosmetology for removing fat in a specific area of the body, including the sides should include:
- mesotherapy;
- cryotherapy;
- ozone therapy.
During mesotherapy, special injections are injected under the skin, which include fat-burning components. After the procedure, all substances that have turned up to decay are excreted by the body on their own. The effectiveness of the procedure can be seen after 3 weeks. The number of sessions should be determined by a specialist. 
Cryotherapy is the use of liquid nitrogen. It is used either exclusively for a specific area, in which case the procedure is called cryomassage, or for the whole body. In the latter case the session involves immersion in a special cryosauna. One course usually consists of about 15 procedures.
Unlike the previous type of hardware cosmetology, ozone therapy also includes exposure to oxygen. In addition, this mixture is administered in the form of injections that break down subcutaneous fat. One course can include up to 10 sessions. Their number depends on the amount of work.
Staying motivated
Motivation plays special role in achieving the desired result. One of the methods of its preservation is joint weight loss. To do this, you need to find among your friends those who also pursue such a goal.
In addition, in order not to waste willpower in the process of achieving the desired figure, you should talk about plans a large number of people. Such a trick will make even the laziest girl go towards her goal, because otherwise she will be ashamed in front of her friends.
Why can't you remove the sides?
Sometimes it happens that a girl is actively working to achieve a beautiful figure, but problem areas in her sides still remain.
The following reasons can be identified that lead to this result:
- Bad posture. You can identify such a problem simply by standing in front of a mirror and straightening your back. If unwanted reliefs have disappeared or decreased, then the back muscle corset should be strengthened.
- Fluid stagnation. Small jumps on toes will help get rid of this problem.
- Late dinner. Not everyone knows that food that enters the body after 19 hours can be deposited in fat. Therefore, you should adjust the diet.
There are many ways that can help a woman to remove the sides at the waist. It is important to simply follow them and show willpower. After all, only in this case it will be possible to rejoice at your reflection in the mirror.
Article formatting: Mila Fridan
Video on how to remove the sides
8 ways to reduce the sides and stomach:
Reading time: 21 minutes
The question is one of the most relevant among those who think about their physical form. This problem area worries both men and women, and this is not always associated with excess weight.
The article discusses the basic rules on how to remove the stomach and what methods are considered the most effective in the fight against the stomach. Also offered ready-made set of exercises for the abdomen, which will help to remove the fat layer and strengthen the abdominal muscles.
How to remove the stomach: basic rules
Despite the fact that the Internet is replete with a variety of tips on how to quickly lose belly fat, getting rid of any problem areas on the body essentially boils down to two basic requirements:
- Decreased total body fat percentage
- Strengthening the relevant muscles
In order to reduce the overall percentage of body fat, you need to eat in a calorie deficit (eat fewer calories than your body can use) to begin the process of breakdown of adipose tissue. You can create a calorie deficit with proper nutrition, increased physical activity, high daily activity or all ways at the same time. Without reducing body fat, you will not get rid of the belly.
The second factor that will help you to remove the stomach is performing exercises to strengthen the muscular corset or in other words, the muscles of the cortex (muscles of the abdomen and back). Core exercises won't help you burn fat, but they will help tone your muscles, improve your posture, tighten your abs, and ultimately transform your stomach. But this only works in combination with an overall reduction in body fat percentage.
How to make the body burn belly fat?
You can't force your body to burn belly fat. It is a mistake to think that by pumping the press, you remove the stomach.. Not! With the help of abdominal exercises, you strengthen the abdominal muscles, and the fat layer decreases throughout the body with a calorie deficit: on the face, on the arms, on the stomach, on the legs. Regardless of what exercises you do (or do not do), the whole body loses weight (if there is a calorie deficit!), and training you only work out the muscles. It is impossible to force the body to get rid of fat in the abdomen, there is no local fat burning.
At the same time, you can intensively train the muscle corset, and arms and legs will lose weight faster. You will try to remove the stomach, and the volumes will go away from all parts of the body, except for the stomach itself. This is normal and natural! Usually the problem area loses weight last. How quickly you can remove the stomach depends largely on your body type, physiology and lifestyle.. Some men and women, even with a low percentage of body fat, have a small amount of fat in the lower abdomen.
What to do if you can not remove the stomach?
What to do if you have lost weight, your body has changed, but your stomach still does not go away? Or what to do if you are already in great shape, but you still have a small tummy? There are frequent cases when it is not possible to remove the stomach even with a low percentage of body fat. Hands, hips, buttocks are in perfect condition, but a small stomach does not want to leave. In this case, you can continue to lose weight and eventually achieve flat stomach, but not the fact that this will improve the overall quality of the body. Along with fat, you will also lose muscle mass throughout the body, which will eventually lead to excessive thinness, and not a beautiful figure.
Always look at your overall body composition when adjusting your diet and training. Usually the problem area (and everyone has their own) very difficult to perfect. It takes time. Yes, regular exercise proper nutrition will improve your body, but better is not always perfect. You should not get hung up on a small stomach and excessively torture yourself with diets if you are already in good shape. Keep exercising and eating with, continue to work on improving your figure. Gradually, step by step, you will bring yourself into great shape.
First circle: cardio exercises
: 20-25 times
: 20-25 times (each side)
You can repeat this circle with cardio exercises twice.
Round two: core strengthening exercises
: 20-25 times
: 30-60 seconds
: 10-15 times (each side)
: 10-15 times (each side)
: 15-20 times (each side)
: 10-15 times (each side)
Third circle: cardio exercises
1. Breeding hands in a semi-squat: 30-35 times
: 8-15 times
Not only will it hide problem areas, but it will also benefit your health. After all, the same tight jeans impede blood circulation in the hips, and it is recommended to wear corrective underwear only in extreme cases.
Suitable Models
Emphasizes the grace of the figure and helps to hide the sides. It is better if it is made of thick cotton.
Yaostrov.ru
Dresses with a multi-layered structure or drapery in the side area will look especially good.
smartshoppingclub.blogspot.ru Choose a dress strictly in size and from dense fabric.
korolevnam.ru Align the proportions and adjust the silhouette.
cutur.ru They focus on the décolleté and smooth out the relief of the sides.
vplate.ru An exceptionally feminine element of any wardrobe model. Can be purchased separately and worn just above the waist.
modnohod.ru Fabrics and colors
- Give preference to dresses, skirts and trousers made of heavy fabrics. Avoid glossy, metallic, satin, gold and snakeskin materials, as well as thin knit fabrics.
- Choose clothes with a pattern carefully. It is better if the pattern is small or vertical.
- Remember: dark colors make the figure slimmer. Light, on the contrary, emphasize the flaws.
- Avoid large checks, horizontal lines and patch pockets.
- Focus on the virtues of your figure. For example, owners of beautiful legs are recommended to wear mini and midi. If you have beautiful breasts, wear dresses and blouses with deep necklines.
2. Watch your diet
Prohibited Products
- Sugar and everything connected with it: chocolate, jam, confectionery. Replace the above with no less delicious honey and fresh fruit. You can treat yourself to sweets without a source of dangerous carbohydrates. For example, mix in a blender skim cheese and one banana. It will turn out very healthy treat. Or microwave halved apples (especially winter varieties). Gradually, you will completely give up sugar and enjoy tastier and healthier foods.
- Flour products. Bread, all kinds of pies and cakes, pasta are actively deposited on the sides.
- Salty, fried and smoked dishes.
- Fast food, canned food, sausages, carbonated drinks, store juices, 3 in 1 coffee, alcohol. Everything that contains preservatives, flavors, artificial additives, flavor enhancers, dyes should be permanently removed from your menu.
The main rules for losing weight
- Eat vegetables and fruits, greens, lean meat and fish, dairy products.
- From drinks, choose freshly squeezed juices, green tea, homemade yogurt, country milk, unsweetened compotes from berries or dried fruits, mineral water without gas.
- Drink at least 2-2.5 liters of pure water per day.
- Eat 4-6 small meals a day. The last meal should be 3-4 hours before bedtime.
- Once a week, arrange a fasting day when only fruits, raw vegetables and clean water are allowed.
A properly selected diet will help the body receive all the necessary vitamins and gradually from the gained kilograms. Here are some menu options:
Breakfast
- Boiled egg and diet bread.
- Fat-free yogurt, orange.
- Non-greasy cottage cheese and half a bell pepper.
- Apple, fat-free cottage cheese, yogurt.
- drenched in boiling water cereals, dried apricots, apples.
Snack
- Fresh or frozen berries.
- Several oranges.
- Two homemade oats.
- Half a bell pepper.
- Apple and banana.
If possible, add another snack after dinner.
Dinner
- Vegetable soup with chicken fillet, curd cheese.
- Salad of cucumbers, peppers, tomatoes, lettuce dressed with olive oil.
- Boiled or baked beef with fresh vegetables.
- Vegetable salad sprinkled lemon juice. A piece of lean fried fish.
- boiled chicken breast. Sliced tomatoes.
Dinner
- Boiled chicken meat without skin. Sliced cucumbers and tomatoes.
- Boiled beans, egg, fresh cucumber.
- Baked beef with buckwheat garnish. Fresh vegetables.
- Jacket baked potatoes. Vegetable salad.
- Any seafood stewed with onions or garlic. Vegetable Salad.
Follow the diet for 2-3 weeks. Then you can expand the menu, though not at the expense of prohibited products.
3. Do special exercises
To remove the sides, you need to perform these exercises 2-3 times a week. A great addition to the main load will be a visit to the pool and hiking.
Lie on your side, leaning on your elbow. Slowly lift your top leg and hold it in the air for 30 seconds, then slowly lower it back down. Do 3 sets of 15 reps on each leg.
elize.ru
Lie on your back, bend your knees, stretch your arms along the body with palms down. As you exhale, raise your hips to the maximum possible point and linger in this position for 10-15 seconds. Your back should remain straight. As you inhale, slowly lower your pelvis.
Do 3 sets of 20 reps.
chaman.info
Lie on the floor, bend one leg at the knee, and put the other on top. Put your hands behind your head. As you exhale, tighten the lateral abdominal muscles and twist the body in the opposite direction from the bent leg. Try not to strain your neck or press your chin to your chest.
Do 2 sets of 15 reps on each side.
steelsports.com
Lie on your stomach, lean on your elbows and socks. Straighten your torso: the stomach should not sag, but bulge. Raise your leg to the maximum possible point and linger in this position for a few seconds. Lower slowly.
Do 2 sets of 10 reps on each leg.
koffkindom.ru
Lie on your back, straighten your legs, stretch your arms behind your head, press your lower back to the floor. As you exhale, simultaneously raise your legs and body, trying to reach your feet with your palms. Hold at the point of maximum tension for a few seconds. As you inhale, gently, without jerking, lower yourself to the starting position.
Do 3 sets of 10 reps.
herbeauty.com
Get on all fours, hands under your shoulders, knees under your hips. Straighten your right leg at the same time left hand. Hold this pose for 10 seconds. Return to the starting position and extend your left leg and right arm.
Do 3 sets of 15 reps for each arm.
arenew.ru
Stand straight, feet shoulder width apart. Put your right foot forward. Slowly bend your knees until a 90 degree angle is formed. Return to starting position. Keep your back straight and don't let your knees go past your toes.
Do 4 sets of 15 reps on each leg.
abilk.com
Lie on the floor, legs straight, arms along the body. Alternately raise your knees and stretch towards them with opposite elbows, slightly turning the body. Do 3 sets of 15 reps.
shutterstock.com 4. Do body wraps
They improve blood circulation and stimulate in problem areas. They need to be done at least an hour after eating twice a week. The course consists of 10-15 procedures.
6 wrap options
- 8-10 drops of rosemary oil (lemon, grapefruit, orange, anise) and 2 tablespoons of blue or white cosmetic clay, dilute with water to the consistency of sour cream.
- Mix 100 ml of honey with 1 teaspoon of dry mustard.
- To 2 tablespoons of olive oil, add 8-10 drops of orange, lemon, or grapefruit oil.
- Mix 6 tablespoons of olive oil with 3 tablespoons of ground cinnamon and the same amount of red or black pepper.
- Melt 2 bars of dark chocolate with 80% cocoa in a water bath.
- Mix 100 g of ground coffee with 10 drops of citrus oil.
Rub the warm mixture in a circular motion into problem areas, and then tightly (but not overtight!) Wrap with several layers of cling film. Cover yourself with a blanket and rest for 40-60 minutes. Rinse with water afterwards and apply a moisturizer.
Perfect shapes and great mood!