For women, a thin waist is ideal because it adds a sense of refinement to the silhouette and emphasizes other virtues. In our article, we will tell you in detail what can help you achieve the desired form.
In addition to the ideal attractiveness, there are more compelling reasons to strive for a slim waist. One is that excessive abdominal fat increases the risk of heart disease and other health complications.
We detailed this dangerous type of fat in the article "How to Get Rid of Belly Fat".
There are three main reasons why the waist is not thin:
- Because of the particularity of the bones. Women with anatomically wide pelvis and small ribs will appear thinner at the waist compared to women who do not have much difference in these dimensions.
- Because the amount of fat is easy to deposit in the abdomen.
- Because of the thickness of the oblique abdominal muscles. Athletes who are engaged in weightlifting or crossfit have developed oblique muscles and have cubes in the press, but obviously they cannot be called thin waist.
Excess body fat is usually the main cause of dissatisfaction. What can be done to get rid of it?
To lose weight on your abdomen, you need to actively press hard.
Not! The fact is, you cannot target a specific area of your body to lose weight in that specific area.
Our body is prone to accumulate fat, forming a so-called "fat depot". Their location depends on our unique body composition and genes. Due to higher estrogen levels and the evolutionary defense mechanism of the reproductive organs, women tend to accumulate fat around the thighs and lower abdomen.
When you lose weight, you will reduce fat deposits throughout the body. Another problem is that you will be the last person to lose fat in the "fat depot". This is why repeating crazy abdominal exercises doesn't make any sense. Doing full-body exercise is more effective.
What you eat
No matter how much you exercise, if your diet is not balanced, you won't have a thin waist or flat abs. You need a reasonable diet high in protein, fruits and vegetables, and keep your intake of simple carbohydrates, fried foods, candy, and soda to a minimum. The right diet can help increase physical strength and reduce waist circumference.
Treat your body well
Abandon all the radical methods of the past: don't exhaust yourself by fast dieting, and don't commit suicide in the gym 7 days a week. Long-term work: training 3 times a week throughout the year, and eating the right diet, the effect will be better.
In addition, even within a month, your abdomen will be different: the female body is designed in such a way that it retains more moisture during the second half of the cycle. Therefore, your abdomen may look rounder.
Is the hoop useful?
Yes, recent research shows positive results. Within 6 weeks, the subject twisted a weighted cuff, which reduced abdominal fat mass by 2% and waist circumference by 3. 1 cm.
The best exercise for a thin waist
vacuum.This exercise is best done on an empty stomach. Inhale deeply, then retract your abdomen as you exhale slowly, pressing the front wall of your abdomen against your spine. Keep this state for about 10-15 seconds. Do it 4-6 times.
Touch the heel.Lie on your back with your legs bent at your knees. Tear the shoulder blades off the floor, stretch your hands along the floor, and touch the heels of your feet. Do 3 sets of 20 reps.
Elbow.Place your elbows and toes on the floor. Stretch your body in a straight line, tighten your abdomen and buttocks. Maintain this position for as long as possible. After a short break, do two more methods.
Straight twists and turns.Lie on your back, put your hands behind your head, and bend your knees. As you exhale, contract your rectus abdominis and tear your shoulder blades from the floor. Do 3 sets of 20 reps.
Reverse crunches.Lie on your back with your legs raised, your knees slightly bent, and your arms parallel to your body. As you exhale, pull your pelvis away from the floor and push your legs up. When inhaling, return to the starting position. Do 3 sets of 20 reps.
You can also borrow a few yoga poses to thin your waist:
- Torsion helps keep the intestines functioning normally.
- The bow pose can strengthen the center of the abdomen.
- Boat pose can strengthen the muscles of the abdomen, back and legs.
Exercises that are bad for the waist
In fact, as long as you have belly fat, you can't say that some sports will hurt you. However, if your body is almost free of fat, then you should avoid swinging the oblique muscles: oblique twists, side planks, side bending weightlifting.
Not the conclusion
In general, the combination of good abdominal exercises, proper nutrition and long-term focus will bring about a beautiful appearance, a toned body and a slim waist.