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 forms.
Aside from the desirable appeal, there are more compelling reasons to strive for a thin waist. 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 does not look thin:
- Due to the peculiarities of the skeleton. Women with anatomically wide pelvic bones and a small rib cage will appear thinner in the waist than women who do not have much difference in these sizes.
- Due to the amount of fat that is readily deposited in the abdomen.
- Due to the thickness of the oblique abdominal muscles. Athletes who are engaged in weightlifting or crossfit have strongly developed oblique abdominal muscles, there are cubes on the press, but it is clearly not possible 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
Not! The fact is that you cannot target a specific area of the body in order to lose weight in that particular area.
Our body tends to accumulate fat, creating the so-called "fat depots". Their location depends on our unique body composition and genetics. Because of the higher estrogen levels and the evolutionary defense mechanism 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 to lose fat in your "fat depots". That is why repeating an insane amount of abdominal exercises does not make any sense. It is much more effective to do whole body workouts.
You are what you eat
No matter how much you exercise, you will not have a thin waist or flat abs if your diet is far from balanced. You need a sensible 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: do not exhaust yourself with express diets, do not 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 belly can look different even within one month: the female body is designed in such a way that it retains more fluid in the second half of the cycle. And, therefore, your belly may look more rounded because of this.
Does the hoop help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects twisted a weighted hoop, and this allowed a 2% decrease in the amount of fat in the abdomen, as well as a decrease in 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 draw in your abdomen as you exhale slowly, pressing the front wall of your abdomen against your spine. Hold this state for about 10-15 seconds. Do 4-6 reps.
Touching the heels.Lie on your back with your legs bent at the knees. Tear the shoulder blades off the floor, with your arms extended along 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 one straight line, tightening your belly and buttocks. Hold this position for as long as possible. After a short break, do 2 more approaches.
Straight twists.Lie on your back, keep 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, place your arms parallel to the 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 working.
- The bow pose strengthens the center of the abdomen.
- The boat 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 cannot say that some exercise will harm you. However, if you have almost no body fat, then you should avoid exercises that swing the oblique abdominal muscles: oblique twists, side planks, side bends with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercise, proper nutrition, and a long-term focus will pay off with great looks, a toned figure, and a slim waist.