For women, a thin waist is very desirable, as it adds sophistication to the silhouette and emphasizes other virtues. In our article we will explain in detail what will help you achieve the shapes you want.
Aside from desirable attraction, there are more compelling reasons to aim for a thin waistline. One is that too much belly fat increases your 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 doesn't look thin:
- Due to the peculiarities of the skeleton. Women with anatomically wide pelvic bones and a small rib cage appear thinner at the waist than women who don't have much difference in these sizes.
- Because of the amount of fat that is easily deposited in the abdomen.
- Because of the thickness of the obliques. Athletes who do weightlifting or crossfit have well developed obliques, there are dice on the press, but it is clearly impossible to call their waists 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, you cannot target a specific area of the body in order to lose weight in that specific area.
Our body tends to accumulate fat, which creates what are known as "fat deposits". Their location depends on our unique body composition and genetics. Because of the higher levels of estrogen and the evolutionary defense mechanism of the reproductive organs, women tend to accumulate fat deposits around the thighs and lower abdomen.
When you lose weight, you lose fat deposits all over your body. Another problem is that you are the last person to lose fat in your "fat deposits. " Therefore, there is no point in repeating an awful lot of abdominal exercises. Full-body training is much more effective.
You are what you eat
No matter how much you exercise, you won't have a thin waist or flat abs if your diet is anything but balanced. You need a sensible diet 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 exertion and reduce your waistline.
Treat your body with understanding
Leave all radical methods in the past: don't exhaust yourself with express dieting, don't kill yourself in the gym seven days a week. Work Long Term: It will be much more effective for you to exercise and eat properly three times a week year round.
In addition, your stomach can look different within a month: the female body is designed to retain more fluid in the second half of the cycle. And therefore, it can make your stomach look rounder.
Does the tire help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects turned a weighted tire, which made it possible to reduce the amount of fat in the abdomen by 2% and to reduce the waist circumference by 3. 1 cm.
Top exercises for thin waist
Vacuum.This exercise is best done on an empty stomach. Inhale deeply, then pull in your stomach as you slowly exhale and press the front wall of your stomach against your spine. Hold this state for about 10-15 seconds. Do 4-6 reps.
Touching the heels.Lie on your back with your knees bent. Tear your shoulder blades off the floor, touch your heels with your hands outstretched. Do 20 reps for 3 sets.
Elbow bar.Put your elbows and toes on the floor. Stretch your body in a straight line while toning your stomach and buttocks. Hold this position as long as possible. After a short break, do 2 more approaches.
Straight twists. Lie on your back with 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 and bend your knees slightly, arms parallel to your body. As you exhale, tear your pelvis off the floor, push your legs up. As you inhale, return to the starting position. Do 20 reps for 3 sets.
You can also borrow a few yoga asanas for a thin waist:
- Twists help keep your bowels going.
- The bow position strengthens the middle of the abdomen.
- The boat pose strengthens the abdominal, back and leg muscles.
Bad exercise for your waistline
In fact, as long as you have belly fat, you cannot say that some exercises are going to harm you. However, if you have almost no body fat, then avoid exercises that swing the obliques: oblique twists, side planks, side bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal training, proper nutrition, and long-term alignment pays off with a great appearance, a toned figure, and a slim waist.