For women, a slim waist is highly desirable, as it adds sophistication to the silhouette and emphasizes other virtues. In our article, we will show you in detail what will help you achieve the desired shapes.
In addition to the desirable pull, there are more compelling reasons to fight for a slim waist. One is that excess 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 does not look thin:
- Due to skeletal features. Women with anatomically wide pelvic bones and a small rib cage will look 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 abdomen.
- Due to the thickness of the oblique abdominal muscles. Athletes who engage in weightlifting or crosslinking have strongly developed oblique abdominal muscles, there are cubes in the press, but it is not clear that it is possible to call it a slim 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.
Jo! The fact is that you can not target a specific area of the body in order to lose weight in that particular area.
Our body tends to accumulate fat, creating so-called "fat stores". Their location depends on the unique body composition and genetics. Due to higher estrogen levels and the evolutionary defense mechanism of the reproductive organs, women tend to accumulate fat reserves around the thighs and lower abdomen.
When you lose weight, you lose fat deposits from all over your body. Another problem is that you will be the last to lose fat in your "fat stores". This is why repeating an insane amount of abdominal exercises makes no sense. It is much more effective to do whole body exercises.
You are what you eat
No matter how much you exercise, you will not have a slim waist or flat stomach if your diet is not balanced. You need a sensible diet that is rich in protein, fruits and vegetables, and your intake of simple carbohydrates, fried foods, cakes and fizzy drinks is at a minimum. Proper nutrition will help 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 espresso diets, do not kill yourself seven days a week in the gym. Work for a long time: It will be much more effective for you to train 3 times a week throughout the year, as well as eat well.
Moreover, your belly can look different even within a month: the female body is created in such a way as to store more fluid in the second half of the cycle. And, for this reason, your belly may look more rounded because of this.
Do the rings help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects twisted a weighted hoop, and this allowed a 2% decrease in the amount of belly fat, as well as a decrease in waist circumference by 3. 1 cm.
Basic exercises for thin waist
Vacuum.This exercise is best done on an empty stomach. Inhale deeply, then draw on the abdomen as you exhale slowly, pressing the anterior abdominal wall into the spine. Hold this position for about 10-15 seconds. Do 4-6 repetitions.
Touching the heels.Lie on your back with your legs bent at the knees. Disconnect the shoulder blade from the floor, with outstretched arms along the floor, touch the heels. Do 20 reps for 3 sets.
Elbow sheet.Place your elbows and toes on the floor. Stretch your body in a straight line, tightening your abdomen and buttocks. Hold this position for as long as possible. After a short break, do two more ways.
Straight turns. Lie on your back, keep your hands behind your head and bend your knees. As you exhale, detach the shoulder blades from the floor by contracting the rectus abdominis muscle. Do 20 reps for 3 sets.
Reverse crunches.Lie on your back, lift your legs up and bend your knees slightly, place your arms parallel to your body. As you exhale, lift your pelvis off the floor, pushing your legs up. 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 your bowels at work.
- The pose of the arch strengthens the center of the abdomen.
- The position of the vessel strengthens the muscles of the abdomen, back and legs.
Bad exercise for your waist
In fact, as long as you have belly fat, you can not say that some exercises will hurt you. However, if you have almost no body fat, then you should avoid exercises that shake the oblique abdominal muscles: oblique curves, side planks, side curves with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercises, proper nutrition and a long-term focus will pay off with great looks, a slim figure and a slim waist.