For women, a slim waist is highly desirable, as it adds sophistication to the silhouette and emphasizes other qualities. In our article, we will tell you in detail what will help you achieve the desired forms.
Besides the desirable appeal, there are more compelling reasons to strive for a slim 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. Anatomically women with wider pelvic bones and a smaller rib cage will appear thinner in the waist than women who do not have much of a difference in these sizes.
- Due to the amount of fat which gets easily stored in the stomach.
- Due to the thickness of the oblique abdominal muscles. Athletes engaged in weightlifting or CrossFit have strongly developed oblique abdominal muscles, there are cubes on the press, but it is not possible to categorically call their waist thin.
Excess body fat is usually the main cause of heartburn. What can be done to get rid of it?
To lose weight in the abdomen, you need to actively pump up the press.
No! The fact is that you cannot target a specific area of the body to lose weight in that particular area.
Our body stores fat, forming so-called "fat depots. " Their location depends on the unique structure and genetics of our bodies. Due to the high estrogen levels and the evolutionary defense mechanism of the reproductive organs, women can find themselves in the thighs and lower abdomen. fat deposits around
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 depot". This is why there is a craze of abdominal exercises. There is no point in repeating the amount. It is much more effective to do full body exercises.
You are what you eat
No matter how much you exercise, if your diet is far from balanced, you will not have a slim waist or a flat stomach. You need a sensible diet that is high in protein, fruits and vegetables, and simple carbohydrates, fried foods. Consumption of sugar, sweets and soda should be kept to a minimum. Eating the right food will help in increasing your physical effort and reducing the waist.
treat your body with understanding
Leave all the radical methods in the past: don't exhaust yourself with express diets, don't beat yourself up at the gym seven days a week. Work out longer: training 3 times a week throughout the year will be more effective for you, withThe right food and drink too.
Also, your belly may look different within a month: the female body is designed to retain more fluid in the second half of the cycle. And this can make your belly look more rounded. .
Does the hoop help?
Yes, recent studies have shown positive results. For 6 weeks, subjects twisted a weighted hoop, and this resulted in a 2% reduction in abdominal fat, as well as a 3. 1 cm reduction in waist circumferencepermitted to.
best exercises for slim waist
Vacuum.This exercise is best done on an empty stomach. Take a deep breath, then while exhaling slowly draw your stomach in, pressing the front wall of your abdomen against your spine. Hold this position for about 10-15 seconds. Stay. Do 4-6 reps.
Heel touch.Lie on your back with your legs bent at the knees. Tear shoulder blades off the floor, extending your hands to the floor, touching heels. Do 20 reps for 3 sets.
Elbow bag.Keep your elbows and toes on the floor. Stretch your body in a straight line while tightening your abs and buttocks. Maintain this position for as long as possible. After a short break, do 2 more approaches.
straight bend.Lie on your back, place your hands behind your head and bend your knees. As you exhale, tear your shoulder blades off the floor while 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, keeping your arms parallel to the body. As you exhale, tear your pelvis off the floor, pushing your legs up. As you inhale, return to starting position. Do 20 reps for 3 sets.
You can also do some yogasanas for slim 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 can't say that certain exercises will harm you. However, if you have almost no body fat, you should avoid exercises that rotate the oblique abdominal muscles. : oblique twist, side plank, side bend with weights.
instead of conclusion
Overall, the combination of good abdominal exercises, proper nutrition and long-term focus will pay off with great looks, toned figure and slim waist.