What exercises for a thin waist exactly work

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Why waist does not look thin?

Due to the nature of the skeleton

The ratio of waist and hips due to the peculiarities of the skeleton. If you have a narrow chest and wide hips, the waist will seem thinner, even in the presence of excess weight.

People with a triangular or rectangular type shape chest wide and thighs or coincide with it in width, or have less girth. Therefore, to reduce their waist is more difficult.

Due to the amount of fat

fat deposits on the stomach can enhance the waist even the owners of a narrow chest and broad hips. This "lifeline" arises primarily from the excess calories in the diet.

In addition, the accumulation of belly fat contribute12 Things That Make You Gain Belly Fat large amounts of fructose, lack of dietary protein, the lack of activity, stress, poor sleep, smoking and alcohol. By removing all these factors, you remove the fat and see how thin your waist.

Due to the thickness of the obliques

External obliques - this is part of the abdominals. They help the rectus abdominis muscle to flex the spine and lower edges and turn the torso with a unilateral reduction. Therefore, all abdominal exercises with turns the body focus on a ride of these muscles.

To see how they affect the thickness of the contours of the body, just look at CrossFit, female athletes to bleed the Kor. Excess fat they have: cubes perfectly visible, but the wasp waist is not visible.

However, this figure emerged after long and hard training. Female athletes specifically pumped obliques, doing a lot of exercises on the core. From ordinary activities such reliefs you will not appear in the gym or at home.

With this you can do something?

It all depends on the reason for which you do not waist thin. If there is excess fat on the abdomen, but the structure of the skeleton allows a wasp waist, just to help exercise. If you have a rectangular shape, fat loss will reduce the waist, but do not look like a silhouette of an hourglass.

We need to do any special exercises?

In one studyThe effect of abdominal exercise on abdominal fat six weeks of exercises at the press did not give any result: do not lose weight, do not remove fat from the abdomen. In another experiment,Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments 12 weeks of diet combined with exercises at the press gave exactly the same result as the diet without any exercise.

Abdominal exercises do not help to achieve the thin waist and burn fat in the abdomen.

To cope with the fat suit any training. The conducted intensively and for longer sessions, the better. So you spend more calories and get rid of the fat.

Therefore, there is no point to carry out endless strips, twist, fold, and other abdominal exercises. Much more effective burpee jump, get out for a run or do high intensity interval complex on the whole body.

But there are exercises that can not be done?

If you every millimeter counts in the waist, do not do the exercises for pumping the oblique abdominal muscles. It is any body movement with turns: oblique twisting, side bends with dumbbells or on a block simulator, side planks, Russian twist, "Lumberjack" with a dumbbell or medbolom.

I heard the hoop helps. It's true?

This is unexpected, but really wrap helps to reduce waist circumference. A recent studyEffects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study It showed that six weeks torsion hoop weighted (1.5 kg) reduced the amount of fat on the abdomen to 2%, and waist thinned by 3.1 cm.

At the same time, scientists do not understand why it happened. Perhaps this is duePutting the squeeze on fat cells mechanical stimulation of fat cells.

In any case, if you have a large overweight, a torsion hoop will not be enough for a thin waist. Where better to adopt an integrated approach: diet, exercise the whole body and the daily training with weighted hula hoop 13 minutes.

But what if there is no fat, no waist?

If the fat is gone, and the waist does not appear likely to deal in your building features. You can deal with it and move on without the "hourglass" or turn to plastic surgery.

To make the waist more pronounced, people go through resection - removal of one or more pairs of the lower ribs. After such an intervention by reducing abdominal muscles waist circumference decreases.

In this operation, a fairly long recovery period (2-3 days in the hospital and a month in a corset). Complications in the form of impaired function kidney, Frequent colds and pain. Price starts from 57 thousand rubles.

And there are options easier?

If plastic surgery does not appeal to you, try to adjust the shape with the help of clothes. Wear skirts that visually expand the hips, jeans with the average planting. Choose a dark top and light bottom, try a dress with a belt, a dress with contrasting inserts on the sides.

In our opinion, if you have a healthy body without excess fat and perfectly developed muscles, what's the difference, looks a wasp waist or not? Enjoy its beauty and health risks for the sake of dubious aesthetic benefits.