For women, a thin waist is highly desirable, as it adds sophistication to the silhouette and emphasizes other virtues. In our article, we will tell you in detail what will help you achieve the desired shapes.
Aside from desirable allure, there are more compelling reasons to strive for a slim waist. One is that too much belly 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 the waist doesn't look thin:
- Due to the peculiarities of the skeleton. Women with anatomically wide pelvic bones and a small rib cage will appear thinner at the waist than women who don't have much difference 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 who are engaged in weightlifting or crossfit have strongly developed oblique abdominal muscles, there are cubes on the press, but clearly it is not possible to define their thin waist.
Excess body fat is usually the main cause of dissatisfaction. What can be done to get rid of it?
To lose weight in the abdomen, you need to actively pump the press.
Not! The thing is, you can't target a specific area of the body to lose weight in that particular area.
Our body tends to accumulate fat, creating so-called "fat deposits". Their location depends on our unique body composition and genetics. Due to the higher levels of estrogen and the evolutionary defense mechanism of the reproductive organs, women tend to accumulate fat deposits around the thighs and lower abdomen.
When you lose weight, you lose fat deposits all over your body. Another problem is that you will be the last to lose fat in your "fat stores". That's why repeating an insane amount of abdominal exercises doesn't make any sense. It is much more effective to do full-body workouts.
You are what you eat
No matter how hard you train, you won't have a slim waist or flat abs if your diet is anything but balanced. You need a sensible diet high in protein, fruits and vegetables and your intake of simple carbohydrates, fried foods, sweets and sodas is minimized. Eating well will help you increase physical exertion and reduce your waistline.
Treat your body with understanding
Leave all radical methods in the past: don't run out of express diets, don't kill yourself seven days a week in the gym. Long-term work: It will be much more effective for you to train 3 times a week throughout the year and eat right.
Plus, your belly can look different even 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 tummy may look more rounded for this reason.
Does the circle help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects twisted a weighted circle, and this allowed a 2% decrease in the amount of fat in the abdomen, as well as a decrease in waist circumference of 3. 1 cm.
The best exercises for the slim waist
Empty.This exercise is best done on an empty stomach. Inhale deeply, then pull your abdomen in as you slowly exhale, pressing the front wall of the abdomen against the spine. Maintain this state for about 10-15 seconds. Do 4-6 repetitions.
Touching the heels.Lie on your back with your legs bent at your knees. Tear your shoulder blades off the floor, with your hands stretched along the floor, touch your heels. Do 20 reps for 3 sets.
Elbow buttoning.Rest your elbows and toes on the floor. Stretch your body in a straight line, squeezing your belly and buttocks. Maintain this position for as long as possible. After a short break, perform 2 more approaches.
Straight twists.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 for 3 sets.
Crunch in reverse.Lie on your back, lift your legs and bend your knees slightly, place your arms parallel to your body. As you exhale, tear your pelvis off the floor, lift your legs. As you inhale, return to the starting position. Do 20 reps for 3 sets.
You can also borrow some yoga asanas for a slim waist:
- Twists help keep the gut working.
- The bow pose strengthens the center of the abdomen.
- The position of the boat strengthens the muscles of the abdomen, back and legs.
Bad exercise for your life
In fact, as long as you have belly fat, you can't say that some exercise will hurt you. However, if you have almost no body fat, you should avoid exercises that swing the oblique abdominal muscles: oblique twists, side planks, side bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercise, proper nutrition, and long-term focus will pay off with good looks, a toned figure, and a slim waist.