For women, a thin waist is very desirable as it adds sophistication to the silhouette and emphasizes other virtues. In our article, we tell you in detail what will help you achieve the desired shapes.
Aside from the desirable appeal, there are more compelling reasons to strive for a thin waist. One is that too much belly fat increases your 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 the waist does not look thin:
- Due to the special properties of the skeleton. Women with anatomically wide pelvic bones and a small rib cage will appear thinner at the waist than women who do not have much difference in these sizes.
- Due to the amount of fat that is easily deposited in the stomach.
- Due to the thickness of the oblique abdominal muscles. Athletes who engage in weightlifting or crossfit have strongly developed oblique abdominal muscles that are dice on the press, but it is clearly not possible to call their waist thin.
Excess body fat is usually the main cause of dissatisfaction. What can you do to get rid of it?
To lose weight in the stomach, you must actively pump the press.
Does not! The fact is that you can not target a specific area of the body to lose weight in that area.
Our body tends to accumulate fat, creating the so-called "fat stores". Their location depends on our unique body composition and genetics. Due to the higher estrogen levels and the evolutionary defense mechanism in reproductive organs, women tend to accumulate fat stores around the thighs and abdomen.
When you lose weight, you lose fat deposits from your entire body. Another problem is that you will be the last to lose fat in your "fat stores". Therefore, repeating an insane amount of abdominal exercises makes no sense. It is much more effective to train the whole body.
You are what you eat
No matter how much you exercise, you will not have a thin waist or flat stomach if your diet is far from balanced. You need a sensible diet high in protein, fruits and vegetables, and your intake of simple carbohydrates, fried foods, sweets and sodas is kept to a minimum. Eating right helps to increase your physical effort and reduce your waistline.
Treat your body with understanding
Leave all radical methods in the past: do not exhaust yourself with express diets, do not kill yourself seven days a week in the gym. Long-term work: It will be much more effective for you to exercise 3 times a week throughout the year as well as eat right.
In addition, your stomach may look different within a month: the female body is designed in such a way that it retains more fluid in the second half of the cycle. And therefore your stomach may look more rounded because of this.
Does the brace help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects twisted a weighted brace, and this allowed a decrease of 2% in the amount of fat in the abdomen as well as a decrease in the waist circumference of 3. 1 cm.
Top exercises for thin waist
Vacuum.This exercise is best performed on an empty stomach. Inhale deeply, then inhale as you exhale slowly, pressing the front wall of your abdomen against your spine. Hold this state for approx. 10-15 seconds. Do 4-6 reps.
Touching heels.Lie on your back with your legs bent at the knees. Tear the shoulder blades off the floor, with your hands outstretched along the floor, touching the heels. Do 20 reps in 3 sets.
Elbow knees.Place elbows and toes on the floor. Stretch your body in a straight line, tighten your abdomen and buttocks. Hold this position for as long as possible. After a short pause, make two more approaches.
Straight turns.Lie on your back, keep your hands behind your head, and bend your knees. As you exhale, tear your shoulder blades off the floor by contracting the rectus abdominis muscle. Do 20 reps in 3 sets.
Reverse crunch.Lie on your back, lift your legs up and bend your knees slightly, placing your arms parallel to your body. As you exhale, tear your pelvis down from the floor, pushing your legs up. When inhaling, return to starting position. Do 20 reps in 3 sets.
You can also borrow a pair of yoga asanas for a thin waist:
- Turns help keep the intestines moving.
- The arch shape strengthens the abdomen in the abdomen.
- The position of the boat strengthens the muscles in the abdomen, back and legs.
Poor training for your waist
In fact, as long as you have belly fat, you can not say that any exercise will harm you. But if you have almost no body fat, you should avoid exercises that swing the oblique abdominal muscles: oblique turns, side planks, side bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercise, proper nutrition and a long-term focus will pay off with good looks, a toned figure and a slim waist.