For women, a slim waist is highly desirable because it adds elegance to the silhouette and emphasizes other virtues. In our article we will explain in detail how they will help you get the desired shape.
In addition to the desired appeal, there are more serious reasons to work 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 our article "How to get rid of belly fat".
There are three main reasons why the waist does not look slim:
- According to the characteristics of the skeleton. Women with anatomically large pelvis and a small rib cage will look thinner than women who do not have much difference in these sizes.
- Due to the amount of fat that easily accumulates in the abdominal cavity.
- Due to the thickness of the oblique abdominal muscles. Athletes involved in weightlifting or crossfit have developed strongly oblique abdominal muscles, there are cubes in the press, but it is impossible to call the waist slim.
Excess body fat is a major cause of dissatisfaction. What can be done to get rid of it?
You need to actively pump the press to lose weight in the abdomen.
No! The truth is, you can't target a specific area of the body to lose weight in that area.
Our body tends to accumulate fat, creating so-called "fat stores". Their location depends on our unique body structure and genetics. Due to high estrogen levels and the evolutionary defense mechanism of the reproductive organs, women tend to accumulate fat reserves in the thighs and lower abdomen.
When you lose weight, you lose fat deposits all over the body. Another problem is that you will lose the least amount of fat in the "fat stores". Therefore, there is no point in repeating crazy abdominal movements. Doing all the exercises is more effective.
You are what you eat
No matter how much you exercise, if your diet is not balanced, you will not have a slim waist or flat stomach. You need a diet rich in protein, fruits and vegetables, and a minimum of simple carbohydrates, fried foods, sweets and fizzy drinks. Eating right will help you increase your physical effort and reduce your waistline.
Treat your body with understanding
Get rid of all the radical methods of the past: do not exhaust yourself with fast diets, do not kill yourself in the gym seven days a week. Work long hours: Training 3 times a week throughout the year and eating right will be more effective.
In addition, your abdomen may look different for a month: the female body is designed to retain more fluid in the second half of the cycle. Therefore, your abdomen may look more rounded.
Does the ring help?
Yes, recent studies have shown positive results. At 6 weeks, the subjects bent a weighted ring, which allowed a 2% reduction in the amount of fat in the abdomen and a 3. 1 cm reduction in the waist circumference.
The best exercises for a slim waist
Vacuum cleaner.This exercise is best done on an empty stomach. Take a deep breath, then when you breathe in slowly, pull the abdomen, pressing the wall of the abdomen against the spine. Hold this position for about 10-15 seconds. Repeat 4-6.
Touch the heels.Lie on your back with your legs bent at the knees. Pull the shoulder blades off the ground, extend your hands across the floor, and touch the heels. Repeat 20 for 3 sets.
Elbow set.Place your elbows and fingers on the floor. Stretch your body in a straight line, squeezing your abdomen and hips. Keep this position as long as possible. Take 2 more approaches after a short break.
Straight curls.Lie on your back, keep your hands behind your head and bend your knees. As you breathe in, pull your shoulder blades off the ground by squeezing the rectus abdominis muscle. Repeat 20 for 3 sets.
Reverse creaks.Lie on your back, lift your legs up and bend your knees slightly, placing your arms parallel to your body. As you breathe in, pull your pelvis off the ground and lift your legs up. Return to starting position as you breathe. Repeat 20 for 3 sets.
You can borrow several yoga asanas for a slim waist:
- Twists help your intestines work.
- Summer posture strengthens the center of the abdomen.
- The vessel posture strengthens the muscles of the abdomen, back and legs.
Bad workout for your back
In fact, you can't say that some exercise will hurt you while you have belly fat. However, if you have almost no body fat, you should avoid exercises that shake the oblique abdominal muscles: squats, sideboards, side bends with weights.
The result is fulfilled
In general, a combination of good abdominal exercise, proper nutrition and a long-term focus will result in excellent looks, a toned figure and a slim waist.