For women, a slim waist is very desirable, as it adds sophistication to the figure and highlights other virtues. In our article we will tell you in detail what will help you achieve the desired form.
In addition to desirable 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 the article "How to get rid of belly fat".
There are three main reasons why the waistline doesn't get thinner:
- Due to the peculiarities of the skeleton. Women with an anatomically wide pelvis and small rib cage will appear thinner at the waist than women who do not have much of this difference in size.
- Due to the accumulation of fat in the abdomen.
- Due to the thickness of the oblique abdominal muscles. Weightlifters or crossfit athletes develop strong oblique abs, which in the press have a cuboid shape, but obviously can't 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 belly fat, you need to actively pump.
Not! The reality is that you cannot target a specific area of your body to lose weight in that particular area.
Our bodies tend to accumulate fat, creating so-called "fat depots". Their location depends on our unique genetics and body composition. Due to higher estrogen levels and the evolutionary defenses of the reproductive organs, women tend to accumulate fat reserves around the thighs and lower abdomen.
When you lose weight, you lose the fat accumulated throughout your body. Another problem is that you will be the last to lose fat in your "fat store". That is why repeating a large number of abdominal exercises makes no sense. A full-body workout will be much more effective.
You are what you eat
No matter how much you exercise, you won't get a slim waist or flat abs if your diet isn't balanced. You need to have a sensible diet that is high in protein, fruits and vegetables, and the intake of simple carbohydrates, fried foods, sweets and soft drinks is kept to a minimum. Eating right will help increase fitness and reduce waist circumference.
Treat your body with understanding
Leave all the radical methods of the past behind: don't exhaust yourself with fad diets, don't kill yourself seven days a week in the gym. Working long: It is much more effective if you work out 3 times a week throughout the year, as well as eat right.
Also, your belly may look different even within a month: the female body is designed to retain more fluid in the second half of the cycle. And so your belly may look rounder because of this.
Does the ring help?
Well, recent studies have shown a positive result. For 6 weeks, subjects twisted a barbell, and this resulted in a 2% reduction in abdominal fat, as well as a 3. 1 cm reduction in waist circumference.
Top exercises for slim waist
Vacuum cleaner.This exercise is best done on an empty stomach. Inhale deeply, then pull in your abdomen as you exhale slowly, squeezing the front wall of your abdomen against your spine. Hold this state for about 10-15 seconds. Do 4-6 reps.
Touch heels.Lie on your back, legs bent at the knees. Tear your shoulder blades off the floor, extend your arms along the floor, touching your heels. Do 20 reps for 3 sets.
Elbow racket.Place your elbows and toes on the floor. Stretch your body in a straight line, drawing in your stomach and buttocks. Hold this position for as long as possible. After a short period of time, take 2 more approaches.
Straight twist.Lie on your back, put 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, raise your legs and bend your knees slightly, placing your hands parallel to your body. As you exhale, rip 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 a few yoga poses for a slim waist:
- Twisting helps keep your bowels active.
- Bow pose strengthens the center of gravity of the abdomen.
- Boat Pose strengthens the abs, back, and legs.
Bad exercise for your waist
In fact, as long as you have belly fat, you can't say that certain exercises will harm you. However, if you have almost no body fat, then you should avoid oblique rotation exercises: twists, side planks, squats with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercise, proper nutrition and long-term focus will give great results, a toned body and a slim waist.