For women, a slim waist is especially desirable, as it adds elegance to the silhouette and emphasizes other virtues. In our article, we will tell you in detail what will help you achieve the desired forms.
In addition to the desired appeal, there are more compelling reasons to try 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 the peculiarities of the skeleton, women with anatomically wide pelvic bones and a small cage will appear thinner in the middle 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 involved in weightlifting or crossfit have strongly developed oblique abdominal muscles, there are cubes in the press, but it is clearly impossible to name their waist thin.
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 must actively pump the press.
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 so-called "fat stores". Their location 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 all over your body. Another problem is that you will be the last to lose fat in your "fat stores". This is why repeating a crazy number of abdominal exercises does not make sense. It is much more effective to do exercises on the whole body.
You are what you eat
No matter how much you exercise, you will not have a slim waist or flat abs 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 soda is kept to a minimum. Proper nutrition will help you increase your physical effort and reduce your waistline.
Treat your body with understanding
Let go of all the radical methods in the past: do not run out of fast diets, do not kill seven days a week in the gym. Work in the long run: It will be much more effective for you to train 3 times a week all year round, as well as to eat right.
In addition, your belly may look different even within a month: a woman's body is designed to retain more fluid in the second half of the cycle. And, therefore, your belly may look rounder because of this.
Does the wreath help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects turned a weighted crown, and this allowed a 2% reduction in the amount of belly fat, as well as a reduction in waist circumference by 3. 1 cm.
Top exercises for a slim waist
Vacuum.This exercise is best done on an empty stomach. Take a deep breath, then pull on your abdomen as you exhale slowly, pressing the front wall of your abdomen against your 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. Break your shoulders off the floor, with your arms outstretched along the floor, touch your heels. Do 20 repetitions for 3 sets.
Elbow bench.Place your elbows and fingers 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 2 more approaches.
Straight twists.Lie on your back, keep your hands behind your head and bend your knees. As you exhale, tear your shoulders off the floor, contracting the rectus abdominis. Do 20 reps for 3 sets.
Reverse dystocia.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 off the floor, pushing your legs up. As you inhale, return to the starting position. Do 20 repetitions for 3 sets.
You can also borrow some yoga asanas for a slim waist:
- Upsets help maintain the function of your intestines
- The posture of the bow strengthens the center of the abdomen.
- The position of the boat 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 exercise will hurt you. However, if you have almost no body fat, then you should avoid exercises that sway the oblique abdominal muscles: oblique rotations, lateral planks, lateral bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercise, proper nutrition and long-term focus will yield a great look, slim figure and slim waist.