For women, a slim waist is highly desirable as it adds sophistication to the silhouette and emphasizes other virtues. In our article, we'll tell you in detail what will help you achieve the forms you want.
Aside from desirable appeal, there are more compelling reasons to strive for a slim waist. One is that excess belly fat increases the risk of heart disease and other health complications.
We write 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 look thinner at the waist than women who don't have much difference in these sizes.
- Due to the amount of fat that is readily deposited in the abdomen.
- Due to the thickness of the oblique abdominal muscles. Athletes who do weightlifting or crossfit have heavily developed oblique abdominal muscles, there are cubes in the press, but clearly it is not possible to call their waists thin.
Excess body fat is often 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.
No! The fact is, you cannot target a specific area of the body to lose weight in that specific area.
Our bodies tend to accumulate fat, creating so-called "fat deposits". Its location depends on our unique body composition and genetics. Because of the higher levels of estrogen 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 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 sense. It is much more effective to do full-body exercises.
You are what you eat
No matter how much you exercise, you won't have a slim waist or flat abs if your diet is far from balanced. You need a sensible diet, rich in protein, fruits and vegetables, and your intake of simple carbohydrates, fried foods, sweets and soft drinks is kept to a minimum. Eating well will help increase physical effort and reduce your waistline.
Treat your body with understanding
Leave all radical methods in the past: don't exhaust yourself with express 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 and also eat well.
Also, your belly may look different within a month: the female body is designed to retain more fluid in the second half of the cycle. And therefore, your belly might look more rounded because of this.
Does the bow help?
Yes, recent studies have shown a positive result. For 6 weeks, subjects rotated a heavy bow, which allowed for a 2% decrease in the amount of fat in the abdomen, as well as a decrease in waist circumference by 3. 1 cm.
Best exercises for thin waist
Vacuum.This exercise is best done on an empty stomach. Breathe in deeply and contract your abdomen as you slowly exhale, pressing the front wall of your abdomen against your spine. Keep this state for about 10-15 seconds. Do 4-6 reps.
Touching his heels.Lie on your back with your legs bent at the knees. Tear the shoulder blades off the floor, hands extended along the floor, touch the heels. Do 20 reps for 3 sets.
Elbow opening.Place your elbows and toes on the floor. Stretch your body in a straight line, tightening your belly and buttocks. Hold this position for as long as possible. After a short break, make 2 more approaches.
Straight twists. Lie on your back, keep your hands behind your head, and bend your knees. As you exhale, lift your shoulder blades off the floor, contracting your rectus abdominis. Do 20 reps for 3 sets.
Reverse crunches.Lie on your back, lift your legs and bend your knees slightly, place your arms parallel to your body. As you exhale, lift your pelvis off the floor and push 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:
- The twists help keep your bowels working.
- The bow pose strengthens the center of the abdomen.
- The boat pose strengthens the muscles in the abdomen, back and legs.
Exercise bad for your waist
In fact, as long as you have belly fat, it can't be said that some exercises will harm you. However, if you have almost no body fat, you should avoid exercises that balance the oblique abdominal muscles: oblique twists, side planks, side bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercises, proper nutrition, and a long-term focus will help you look great, have a toned figure, and a slim waist.