A thin year is highly desirable for women as it adds sophistication to the silhouette and emphasizes other virtues as well. In our article we will tell you in detail what will help you achieve the desired shapes.
In addition to the desired appeal, there are more compelling reasons for aspiring to a thinner waist. One is that excess belly fat increases the risk of heart disease and other health complications.
We wrote more about this dangerous type of fat in the article "How to get rid of belly fat".
There are three main reasons why the waist does not look thin:
- Depending on the characteristics of the skeleton. Women with anatomically wide pelvic bones and a small rib cage appear thinner in the year than women who do not differ much in size.
- Because of the amount of fat that easily lies in the abdomen.
- Due to the thickness of the oblique muscles of the abdomen. Athletes who are engaged in weightlifting or cross-country training have severely developed oblique abdominal muscles, there are cubes on the press, but it is clearly impossible to call their waist 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 an active press pump.
No! The fact is that you can not target a specific area of the body to lose weight in that particular area.
Our body has a tendency to accumulate fat, creating so-called "fat stores". Their location depends on our unique body composition and genetics. Due to high levels of estrogen and the evolutionary defense mechanism of the reproductive organs, women have accumulated fat stores around the lower thighs and abdomen.
When you lose weight, you lose fat deposits all over your body. Another problem is that you end up losing fat in your "fat stores". So repeating an insane amount of abdominal exercise makes no sense. It is much more effective to do whole body exercises.
You are what you eat
No matter how much you exercise, you will not have a thin waist or flat abdomen if your diet is not balanced. You need a reasonable diet rich in protein, fruits and vegetables and get simple carbohydrates, fried foods, sweets and soda to a minimum. Proper nutrition can help you increase your physical activity and reduce your waistline.
Treat your body with understanding
Get rid of all radical methods in the past: do not exhaust expressive diets, do not kill yourself seven days a week in the gym. Work in the long run: It will be much more effective for you to exercise 3 times a week throughout the year, as well as proper nutrition.
In addition, your abdomen may look different for up to a month: a woman's body is designed to retain more fluid in the second half of the cycle. And, therefore, your belly may look more rounded because of this.
Does the hoop help you?
Yes, recent studies have shown positive results. For 6 weeks, the subjects rotated the weighted hoop, which allowed the belly fat to be reduced by 2%, as well as the waist circumference by 3. 1 cm.
Upper exercises for the thin waist
Vacuum.This exercise is better on an empty stomach. Take a deep breath, then close the abdomen, when you exhale slowly, press the front wall of the abdomen against the spine. Hold this position for about 10-15 seconds. Do 4-6 repetitions.
Touches the heels.Lie on your back with your legs bent at the knees. Slide the shoulder blades off the floor, arms outstretched across the floor, touching the heels. Do 20 reps for 3 sets.
Elbow plate.Place your elbows and fingers on the floor. Stretch the body in one straight line, holding the abdomen and buttocks. Hold this position for as long as possible. After a short break, do 2 more approaches.
The right twist. Lie on your back, put your hands on your head and bend your knees. When exhaling, remove the shoulder blades from the floor and compress 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, placing your hands parallel to your body. As soon as you exhale, lift your pelvis off the floor, raising your legs. Return to the initial position while inhaling. Do 20 reps for 3 sets.
You can also borrow some yoga asana for thin waist:
- The twist helps the intestines work.
- The bow posture strengthens the center of the abdomen.
- The boat posture strengthens the muscles of the abdomen, back and legs.
Bad exercise for the waist
In fact, as long as you have belly fat, you can not say that certain exercises will harm you. However, if you have almost no body fat, then you should avoid exercises that twist the muscles of the abdomen: indirect curling, side planks, weight curves with weights.
Instead of a conclusion
Overall, a combination of good abdominal exercises, proper nutrition and long-term focus will help you with a beautiful appearance, slim figure and slim waist.