For women, a thin waist is highly desirable, as it adds sophistication to the figure and emphasizes other virtues. In our article we will tell you in detail what will help you achieve the desired shapes.
Besides desirable attractiveness, there are more compelling reasons to look for a slim waist. The first is that too much belly fat increases your risk for 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 the waist doesn't look slim:
- Due to the peculiarities of the skeleton. Women with anatomically wide pelvic bones and a small rib cage will appear thinner at the waistline than women who don't have much difference in those sizes.
- Due to the amount of fat that is easily deposited in the abdomen.
- Due to the thickness of the oblique abdominal muscles. Athletes who practice weight lifting or crossfit have strongly developed oblique abdominal muscles, there are cubes on the press, but it is clearly not possible to call their waist thin.
The main cause of dissatisfaction is usually excess body fat. What to do to get rid of it?
To lose weight in the abdomen, you need to actively pump the press.
Not! The point is, you cannot target a specific area of the body in order to lose weight in that particular area.
Our bodies tend to accumulate fat, creating what is called "fat deposits". Their location depends on our unique body composition and genetics. Due to the higher estrogen levels and the evolving 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 all over your body. Another problem is that you will be the last to lose fat in your "fat stores". This is why repeating an insane amount of abdominal exercises makes no sense. It is much more effective to do whole body workouts.
You are what you eat
No matter how much you exercise, you won't have a slim waist or flat abs if your diet is far from balanced. You need a healthy 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 well will help increase your physical effort and reduce your waistline.
Treat your body with understanding
Let's leave all radical methods to the past: don't exhaust yourself with express diets, don't kill yourself seven days a week in the gym. Work for the long haul: It will be much more effective for you to work out 3 times a week throughout the year, as well as to eat well.
In addition, your belly can look different even in a month: the female body is designed in such a way that it retains more fluid in the second half of the cycle. And, as a result, your belly may seem more rounded because of it.
Does the hoop help?
Yes, recent studies have shown a positive result. For 6 weeks, the subjects twisted a weighted hoop, which resulted in a 2% decrease in the amount of fat in the abdomen, as well as a decrease in waist circumference of 3. 1 cm.
Best exercises for thin waist
Empty.This exercise is best done on an empty stomach. Breathe in deeply, then suck 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 to 6 repetitions.
Touch the heels.Lie on your back with your legs bent at the knees. Detach the shoulder blades from the floor, hands extended along the floor, touch the heels. Do 20 repetitions for 3 sets.
Elbow tab.Place your elbows and toes on the floor. Stretch your body in a straight line, tightening your stomach and buttocks. Hold this position for as long as possible. After a short break, make 2 more approaches.
Straight twists.Lie on your back, keep your hands behind your head, and bend your knees. As you exhale, pull your shoulder blades off the ground, contracting the rectus abdominis muscle. Do 20 repetitions for 3 sets.
Reverse crunches.Lie on your back, lift your legs and slightly bend your knees, place your arms parallel to the body. As you exhale, tear your pelvis off the floor, push your legs up. As you breathe in, return to the starting position. Do 20 repetitions for 3 sets.
You can also borrow some yoga asanas for a slim waist:
- The twists help keep your bowels going.
- The arch posture strengthens the center of the abdomen.
- The boat posture strengthens the muscles of the abdomen, back and legs.
Wrong exercise for your height
In fact, as long as you have belly fat, you can't tell that certain exercises will hurt 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
All in all, a combination of good abdominal exercises, good nutrition, and long term focus will pay off with a great appearance, toned figure and slim waist.