For women, a thin 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 form.
In addition to the desired appeal, there are more compelling reasons to get 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 type of harmful fat in our article "How to get rid of belly fat".
There are three main reasons why the waist does not look thin:
- Because of the uniqueness of the framework. Women with anatomically wide pelvic bones and small ribs will look thinner at the waist than women who do not have much difference in these measurements.
- Due to the amount of fat that is easily stored in the stomach.
- Because of the thickness of the oblique abdominal muscles. Athletes involved in weightlifting or crossfit have developed oblique abdominal muscles strongly, there are cubes in the press, but it is clearly unlikely to call their waists thin.
Excess body fat is usually a major cause of dissatisfaction. What can be done to get rid of it?
To lose weight on the stomach, you need to actively pump the printing machine.
No! The fact is that you can’t target a specific body area to lose weight in a specific area.
Our bodies tend to accumulate fat, creating what are called "fat depots". Their location depends on the unique composition and genetics of our bodies. Because of higher estrogen levels and the evolutionary defense mechanisms of the reproductive organs, women tend to accumulate fat deposits around the thighs and lower abdomen.
When you lose weight, you lose fat stores from your entire body. Another problem is that you will be the last to lose fat in your "fat depot". That’s why repeating absurd abdominal exercises doesn’t make sense. Much more effective for doing whole body exercises.
You are what you eat
No matter how much you exercise, you will not have a thin waist or a flat stomach if your diet is not balanced. You need a sensible diet high in protein, fruits and vegetables, and a moderate intake of carbohydrates, fried foods, sweets and sodas to a minimum. Eating right will help increase your physical effort and reduce your waistline.
Treat your body with understanding
Leave all the radical methods of the past: don’t exhaust yourself on an express diet, don’t commit suicide seven days a week at the gym. Work for the long term: It will be more effective for you to train 3 times a week throughout the year, as well as eat right.
In addition, your stomach can look different even within a month: a woman’s body is designed in such a way as to be able to retain more fluid in the second half of the cycle. So your stomach may look more round because of this.
Does the loop help?
Yes, recent studies show positive results. For 6 weeks, subjects rotated the weighting ring, and this allowed a 2% decrease in the amount of fat in the abdomen, as well as a decrease in waist circumference by 3. 1 cm.
Top exercises for a thin waist
Vacancy.This exercise is best done on an empty stomach. Take a deep breath, then pull your abdomen in as you exhale slowly, pressing the front wall of your abdomen against your spine. Hold this condition for about 10-15 seconds. Do 4-6 repetitions.
Touching the heel.Lie on your back with legs bent at the knees. Tear the shoulder blades from the floor, with your hands extended along the floor, touch the heels. Do 20 repetitions for 3 sets.
Elbow plaque.Place your elbows and toes on the floor. Stretch your body in a straight line, tighten your abdomen and buttocks. Hold this position for as long as possible. After a short break, do 2 more approaches.
Turn straight.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 repetitions for 3 sets.
Reverse defeat.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:
- The twist helps keep your gut functioning.
- The bow pose strengthens the middle part of the abdomen.
- The ship pose 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’t say that exercise will harm you. However, if you have almost no body fat, then you should avoid exercises that swing the oblique abdominal muscles: oblique bends, side planks, side bends with weights.
Not a conclusion
Overall, a combination of good abdominal exercise, proper nutrition, and long -term focus will result in a great appearance, a toned figure, and a slim waist.