For women, a slim 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 shape.
In addition to the desired attractiveness, 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 does not look thin:
- Due to the peculiarities of the skeleton. Women with anatomically wide pelvic bones and a small chest 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 inclined abdominal muscles. Athletes who do weightlifting or crossfit have highly developed sloping abdominal muscles, the press has cubes, but it is obviously not possible to call your 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 need to actively pump the press.
No! The fact is that you cannot target a specific area of the body to lose weight in that particular area.
Our body tends to accumulate fat, creating so-called "fat depots". 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 aroundthighs and lower abdomen.
When you lose weight, you lose fat from all over your body. Another problem is that you will be the last to lose fat in your "fat". Therefore, repeating an insane amount of abdominal exercises makes no sense. It is much more effective to do exercises for 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 the intake of simple carbohydrates, fried foods, pastries and sodas is minimized. Proper nutrition will help you 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 commit suicide 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 throughout the year, as well as to eat properly.
In addition, your belly may look different even within a month: a woman's body is designed to hold more fluid during the second half of the cycle. And therefore your belly may look more rounded because of this.
Does the hoop help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects twisted a weighted hoop and this allowed a reduction in the amount of belly fat by 2%, 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 your abdomen out as you exhale slowly, pressing the front wall of your abdomen against your spine. Hold this state for about 10-15 seconds. Do 4-6 reps.
Touching the heels.Lie on your back with your legs bent at the knees. Detach the shoulder blades from the floor, with arms outstretched on the floor, touch the heels. Do 20 reps for 3 sets.
Elbow plaque.Place your elbows and toes on the floor. Stretch your body in a straight line, tightening the abdomen and buttocks. Hold this position as long as possible. After a short break, do 2 more approaches.
Make turns. Lie on your back, keep your hands behind your head and bend your knees. As you exhale, pull your shoulder blades off the floor, squeezing the rectus abdominis. 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, pull 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 take a few yoga asanas for a slim waist:
- Curves help your gut work.
- The bow pose strengthens the center of the abdomen.
- The posture of the boat strengthens the muscles of the abdomen, back and legs.
Bad exercise for the waist
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, then you should avoid exercises that swing the sloping abdominal muscles: sloping curves, side boards, side bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercises, proper nutrition and long-term focus will pay off with a great look, toned figure and slim waist.