For women, a thin waist is 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.
Apart from the desirable traction, there are even 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 lose belly fat".
There are three main reasons why the waist does not look thin:
- Due to the peculiarities of the framework. Women with a wide pelvic anatomy and small ribs will appear thinner at the waist than women who don't have much of a difference in these sizes.
- Because of the large amount of fat that is easily stored in the stomach.
- Due to the thickness of the oblique abdominal muscles. Athletes engaged in weightlifting or crossfit have developed strong oblique abdominal muscles, there are cubes in the press, but it is definitely impossible to call 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 stomach, you need to actively pump up the press.
Not! The fact is that you can't target a specific area of the body to lose weight in a specific area.
Our bodies tend to accumulate fat, creating what is called a "fat depot". Their location depends on our unique body composition and genetics. Due to higher estrogen levels and the evolutionary defense mechanisms 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 person to lose fat in your "fat depot. "That is why repeating an insane number of abdominal exercises makes no sense. It is much more effective to do full body exercises.
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 reasonable diet that is high in protein, fruits and vegetables, and your intake of simple carbohydrates, fried foods, sweets and sodas is kept to a minimum. Eating right will help increase your physical effort and reduce your waistline.
Treat your body with understanding
Leave all radical methods in the past: don't tire yourself out on fast diets, don't kill yourself seven days a week in the gym. Work for the long term: It will be much more effective for you to train 3 times a week throughout the year, as well as eat right.
In addition, your tummy can look different even in one month: a woman's body is designed in such a way that it retains more fluid in the second half of the cycle. And, accordingly, your tummy may look rounder because of it.
Did the circle help?
Yes, recent research shows positive results. For 6 weeks, subjects rotated a weighted circle, and this allowed a 2% reduction in the amount of belly fat, as well as a 3. 1 cm reduction in waist circumference.
Top exercises for thin waist
Emptiness.This exercise is best done on an empty stomach. Inhale deeply, then draw in your stomach as you exhale slowly, pressing the front wall of your stomach against your spine. Hold this state for about 10-15 seconds. Do 4-6 reps.
Touch the heel.Lie on your back with your legs bent at the knees. Tear the shoulder blades off the floor, with your arms extended on the floor, touch the heels. Do 20 reps for 3 sets.
elbow placket.Place your elbows and toes on the floor. Stretch your body in a straight line, tighten your abs and buttocks. Hold this position as long as possible. After a short break, do 2 more approaches.
straight bend.Lie on your back, place 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.
reverse crunches.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 reps for 3 sets.
You can also borrow some yoga asanas for a thin waist:
- Twists help keep your intestines working.
- Bow pose strengthens the midsection.
- Boat pose strengthens the abdominal, back, and leg muscles.
Bad workout for your waist
In fact, as long as you have a big belly, you can't say that some exercise will hurt you. However, if you have almost no body fat, then you should avoid exercises that work the oblique abdominal muscles: oblique bends, side planks, side bends with weights.
Instead of conclusions
Overall, a combination of good abdominal exercises, proper nutrition, and long-term focus will pay off with good looks, a toned figure, and a slim waist.