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 forms you need.
Apart from the desired appeal, there are stronger reasons to try to get 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:
- Because of the peculiarities of the skeleton. Women with wide anatomical pelvic bones and a small rib cage will appear thinner in the waist than women with little difference in these sizes.
- Due to the amount of fat that is easily deposited in the abdomen.
- Due to the thickness of the oblique abdominal muscles. Athletes engaged in weightlifting or cross-fitting have developed oblique abdominal muscles, the press has cubes, but it is clear that their slenderness cannot be called thin.
Too much 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 of the matter is that you can't focus on a particular area of the body in order to lose weight in that particular area.
Our body tends to accumulate fat, creating the so-called "fat depot". Its location depends on the unique composition of our body and genetics. Due to the higher estrogen levels and the evolving protective 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 person to lose fat in your "fat depots". That’s why it doesn’t make sense to repeat a crazy amount of abdominal exercises. It is much more effective to do full 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 not balanced. You need a sensible diet high in protein, fruits and vegetables, and keep your intake of simple carbohydrates, fried foods, sweets and sodas as low as possible. Eating right will help increase your physical effort and reduce your waistline.
Treat your body with understanding
Leave all radical methods in the past: don’t spill yourself with explicit diets, don’t kill yourself seven days a week in the gym. Work long term: It will be much more effective for you to train 3 times a week throughout the year, as well as eat properly.
In addition, your abdomen can look different even within a month: the female body is designed to retain more fluid in the second half of the cycle. And, therefore, this may make your belly look fuller.
Does the hoop help?
Yes, recent studies have shown a positive result. For 6 weeks, the hoop subjects concentrated, and this allowed a 2% reduction in the amount of fat in the abdomen, as well as a reduction in 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 into your abdomen as you exhale slowly, pushing the front wall of your abdomen against your spine. Hold this state for about 10-15 seconds. Make 4-6 reps.
Touching the heels.Lie on your back with your legs bent at the knees. Remove the shoulder blades from the floor, with your hands outstretched along the floor, touch the heels. Make 20 reps for 3 sets.
Placket Elbow.Place your elbows and toes on the floor. Stretch your body in one straight line, tightening your abdomen and buttocks. Hold this position for as long as possible. After a short pause, do 2 more approaches.
Straight nuts. 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. Make 20 reps for 3 sets.
Reverse crunches.Lie on your back, lift your legs up and bend your knees slightly, placing your arms parallel to the body. As you exhale, tear your pelvis off the floor, pushing your legs up. As you inhale, return to the starting point. Make 20 reps for 3 sets.
You can also borrow a few yoga asanas for a thin waist:
- Tights help keep your tummy working.
- The author of the bow strengthens the middle of the abdomen.
- The pose of the boat strengthens the muscles of the abdomen, back and legs.
Poor 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 do not have much body fat, then you should avoid exercises that swing the oblique abdominal muscles: oblique tights, side planks, side bending with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercise, proper nutrition, and long-term focus will pay off with a great look, toned figure, and slim waist.