For women, a thin waist is highly desirable as it makes the silhouette more sophisticated and emphasizes other virtues. In our article, we will explain in detail what will help you achieve the desired shapes.
In addition to the desired attraction, there are more compelling reasons to strive for a slim waist. One is that too much abdominal fat increases the risk of heart disease and other health complications.
We wrote more about this dangerous type of fat in our article "How to Get Rid of Belly Fat".
There are three main reasons why your waist may not look thin:
- Due to the characteristics of the skeleton. Women with anatomically wide pelvic bones and small rib cages will be thinner at the waist than women who do not have large differences in these sizes.
- Due to the amount of fat that is easily deposited in the abdomen.
- Due to the thickness of the oblique abdominal muscles. Athletes engaged in weightlifting or crossfitting have strongly developed oblique abdominal muscles, there are cubes on the press, but their waist clearly cannot be called thin.
Excessive body fat is usually the main cause of dissatisfaction. What can be done to get rid of it?
For abdominal weight loss, the press should be actively pumped.
No! The fact that you cannot target a specific area of the body in order to lose weight in that area.
Our bodies tend to accumulate fat, creating so-called "fat stores. "Their place depends on our unique body composition and genetics. Due to higher estrogen levels and the evolutionary defense mechanism of the reproductive organs, women tend to accumulate fat stores around the thighs and lower abdomen.
When you lose weight, you lose fat deposits from your entire body. The other problem is that the last time you lose fat in your "fat stores. " That’s why it makes no sense to repeat an insane amount of abdominal exercise. Training your whole body is much more effective.
You are what you eat
No matter how much you train, you won’t have a thin waist or flat abdominal muscles if your diet is far from balanced. You need a reasonable diet that is high in protein, consists of fruits and vegetables, and consumes simple carbohydrates, fried foods, sweets, and soft drinks. Eating right increases physical effort and lowers your waistline.
Treat your body with understanding
Leave all the radical methods in the past: don’t exhaust yourself with explicit diets, don’t kill yourself seven days a week at the gym. Long-term work: It will be much more effective to train 3 times a week throughout the year as well as to eat right.
In addition, the abdomen may look different in as little as a month: the female body is designed to hold more fluid in the second half of the cycle. Therefore, your belly may be rounder because of this.
Does the hoop help?
Yes, recent studies have shown positive results. For 6 weeks, subjects twisted a weighted hoop, which reduced abdominal fat by 2% and reduced waist circumference by 3, 1 cm.
Top exercises for thin waist
Vacuum.This exercise is best done on an empty stomach. Inhale deeply and then pull into your abdomen while exhaling slowly and pressing the front wall of your abdomen against your spine. Hold this state for about 10-15 seconds. Perform 4-6 repetitions.
Touch the corner.Lie on your back, bent at your knees. Tear the shoulder blades off the floor, stretching your hands along the floor, touching the corners. Perform 20 repetitions on 3 sets.
Elbow box.Place your elbows and toes on the floor. Stretch your body in a straight line, tighten your belly and buttocks. Keep this position for as long as possible. After a short break, take 2 more approaches.
Straight turns. Lie on your back, keep your hands behind your head, and bend your knees. When exhaling, tear your shoulder blades off the floor by tightening the rectus abdominis muscle. Perform 20 repetitions on 3 sets.
Reverse crunch.Lie on your back, lift your legs, and bend your knees slightly, placing your arms parallel to your body. When you exhale, tear your pool off the floor, pushing your feet up. When inhaling, return to starting position. Perform 20 repetitions on 3 sets.
You can lend some yoga asanas to a thin waist:
- The screws help the intestines function.
- The bow pose strengthens the middle of the abdomen.
- The boat pose strengthens the abdominal, back and leg muscles.
Bad exercise for your waist
In fact, as long as you have belly fat, you can’t tell that some kind of exercise would hurt you. However, if you have almost no body fat, avoid exercises that swing your oblique abdominal muscles: oblique twists, side planks, side bends with weights.
Instead of a conclusion
Overall, the combination of good abdominal exercise, proper nutrition and long-term focus will pay off with a great look, toned shape and slim waist.