Having a slim waist is the goal of many people since such a size is often considered to be aesthetically pleasing. But there are other reasons for choosing a slimmer size: health. This is because the accumulation of abdominal fat increases the risk of disease. Discover below some practical advice to have a refined shape.
Exercise your abs
The most obvious way to work your muscles is to study how they work. For example, the rectus abdominis in your abdomen is a flat, long muscle. The latter arises from the lower part of your rib cage. It helps stabilize the torso. But its importance is to contract in a very short movement. It flexes your back forward and brings your pubis closer to the breastbone. This is the main action of the abs for a refined waist.
In recent years, two fundamental exercises have been taken into account to work the abdominal muscles. These exercises mobilize the hip flexors. The abs as for them stabilize the torso. These are the full bust raises and the leg raises.
You can check if these exercises are impacting your abdominal muscles. Just get on one foot and then climb onto a stand. To see if your abs are contracting, you need to place your free hand on your stomach and lift one leg.
The usefulness of crunches
The Crunch or the bust lift can isolate the abs in any workout. Keep in mind that the most important thing during your exercises is to get your stomach in. To do this, you need to do contractions during the exhalation. You need to suck your belly button as deeply as possible.
With the traditional crunch, you have to lie on the floor, on your back, with your feet on a bench or stand. Then, roll your chest to bring it towards the pelvis, contracting your abs as much as possible and pushing your lower back against the floor.
However, with the incline bench crunch, your legs will act as the resistance. As your back rests on the bench, you should hold the edges with your hands at head level. Then you need to bring your knees back to your chest. This is the first part of the exercise. After this phase, you must lift your pelvis off the bench and bring your knees towards the forehead. Before returning to the starting position, you must contract your abs at the top of the movement.
The importance of obliques
Those responsible for a thickening of the waist are among others the muscles arranged diagonally of the rectus abdominis and the major obliques.
On the other hand, if your goal is to have slender and aesthetic busts, you should avoid working with loads during the exercises. Your busts are already stressed during squats and during exercises that involve your upper body. The more fillers you use, the more you widen your waist rather than slim it down. To have the latter, the lateral inclinations without loads and the crunches with rotations are sufficient.
Finally, to have a refined size, exercises alone are not enough. You also need to control your diet. For this, you need to eat enough fiber that is found in grains, vegetables, and other fruits.