The best exercises for thin waist

What you need to know …

• In the old days, bodybuilders were convicted of a slim waist. And by for the most part, all the exercises of their training were directed vice versa – to strengthen the muscles of the waist and abs.
• You can’t make the waist thin on the sides – You can narrow it only in relation to the stomach-back.
• When Frank Zane showed off at bodybuilding competitions his inverted stomach and thin waist, he intensely strained the transverse abdominal muscles (TransVerse Abdominis or TVA).
• TVA is the muscle of the anterolateral part of the abdominal wall. It takes a direct part in the formation of the abdominal press and serves a kind of muscle corset supporting your weight.
• TVA plays a role in preventing back pain and strengthening muscles of the back.
• To train TVA muscles, you need to start with inert vacuum exercises, seamlessly moving on to vacuum exercises with involving all four limbs, vacuum exercises in sitting position and various combinations of previous exercises.

Want to learn how to make your waist slim? Are you ready for to reduce your waistline by doing one simple exercise? Want to know something better? Same exercise that will reduce waist circumference, probably also eliminate pain in the lower back.

• Physics of athletes with a V-shaped physique
• The science of vacuum exercises
  • Not only beautiful, but also painless
    • TVA training
• Inert Vacuum Exercises
  • Connect legs and arms
  • Vacuum exercises while sitting
  • Functional Vacuum Exercises
    • Last comment

Physics of athletes with a V-shaped physique

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Many athletes today prefer the principles of the old school bodybuilding in relation to physique, unlike modern views on the “hippo” physique. Bulk of these preferences associated with a smooth, fit waist and possession of those classic V-shaped bodybuilders of the past.

In the 70s, bodybuilders didn’t just think about “building” individual parts of the body; they thought about forming physique in general. That’s what bodybuilding means, be it a way a kind of relaxation or part of annual competitions and contests – its real goal is the creation of visually attractive forms athlete as a whole.

Even Arnold Schwarzenegger, who was a monster of the masses in his time, had a very thin waist. And when I say thin waist, I don’t I mean a genetic predisposition to a small waist in the sides of the body. I’m talking about a small waist in relation to belly-back. It is this volume that is within your control, unlike your bone structure.

Guys like Arnold, Frank Zane and Lee Haney for a reason got such a thin waist and incredible ability to hit vacuum drawn stomach from any angle – they earned it. They are literally made waist a priority in their workouts and contests.

For them, work on the elasticity of muscle tissue in their middle part the torso was just as important as working on the chest and biceps. AND I affirm that it would not hurt us all to have the same prospects.

The science of vacuum exercises

Let’s get smart and take a look at some basic information about what is a vacuum in bodybuilding.

When Zayn was in his famous “vacuum” position, he strained certain muscles. Unfortunately, we don’t think about this today. And he contracted just the transverse abdominal muscles or TVA (TransVerse Abdominis).

TVA muscles that are located under the rectus abdominis and oblique muscles the abdominal muscles are the deepest muscles. It is unique muscles because they do not provoke bone displacement closer to to a friend, like most other muscles. In fact, many of the fibers of these muscles have no connection with the bones at all. Instead of this, they work on the transverse state of the middle of our torso, hence the name – transverse muscles the abdomen.

TVA works just like a weight belt. In fact, this one of the main functions of TVA muscles is to act as natural weighting agent. When a reduction in TVA occurs, increases abdominal pressure and strengthens the spine.

But TVA is not only designed to facilitate the lifting process. heavy weights. These muscles also serve to hold our inner organs and in our stomach, strictly in those places where they should to be. That is, TVA muscle is a kind of preventer unwanted bloating. And that’s why you should give they have no less attention when training!

Not only beautiful, but also painless

A strong, tight belly is not the only reason we going to pay attention to the tva muscles. They also play a huge role in preventing lower back pain. Indeed, numerous studies show that most people with back pains have “sleepy” TVA muscles – one that does not reduced when necessary.

But there is good news – studies also show that your sleepy TVA muscles can be awakened through exercise and this will not only reduce the waist, but also to eliminate pain in back.

TVA training

It makes sense to start with the simplest, most basic vacuum exercise – or, as the clinical world knows, “retraction of the abdomen” lying on your back. Let’s start with him.

Inert Vacuum Exercises

1. Lie on your back and bend your knees so that your feet flat, tight to the surface on which you lie.
2. Next, exhale as much air as you can. It raises aperture. When combined with an empty stomach, you get the maximum muscle contraction TVA.
3. Well, the last – try to tighten your navel as much as possible close to the back – the deeper the navel goes down, the better it contracts transverse abdominal muscles.

In the beginning, try to hold vacuum for about 15 seconds or so at each repetition. As with any exercise, you want to constantly progress. Work on yourself until you can hold the vacuum for 60 seconds each repetition.

Now, don’t let your inability to hold your breath bother you. Take small breaths as needed.

Start with three repetitions and, over time, work through five reps if you are serious about the results.

There is one obvious fact – not a single exercise will work if you really will not be purposefully, qualitatively him to perform. I must say, I had the best results when I performed this breathing exercises first thing in the morning, after waking up, before leaving the bed.

Moreover, doing exercises in the morning simplifies the whole procedure, but it’s also beneficial in that your stomach at this time will be empty. This makes it possible to draw in the stomach as much as possible. deep, which provokes the ultimate compression of TVA.

Connect legs and arms

After you can do five 60 second reps, you will need to add an additional element that complicates the exercise – get on all fours. This type of vacuum exercise is much more difficult than the previous option, primarily because you will work against gravity.

1. Get on all fours, make sure your shoulders and your wrists were as vertical as possible to your torso, and hips – strictly above the knees. The neck remains neutral position – in such, in which it will be convenient for you.
2. Further – the principle is still the same as when performing an inert vacuum exercise. It is necessary to exhale and tighten as much as possible the navel is extremely close to the back.

If you want to train, perform regular 60 second repetitions, as with the exercise lying on your back, start with reasonable numbers. Start with 30 second reps on all fours. So you gradually get to 60 seconds indicators. If you experience back pain periodically relax your abdominal muscles.

Vacuum exercises while sitting

Given gravity alone, we can say that vacuum exercises on all fours will be much more difficult business. But due to the fact that the stabilizing muscles of the spine come into play, the seated version will prove even harder.

Start in a sitting position on a hard surface. No matter what lean. As with other versions of the exercise, exhale and retract navel towards the spine. We train until It will turn out to hold the vacuum for 60 seconds.

To speed up progress, do this exercise on unstable surface, for example, on a Swiss ball.

Functional Vacuum Exercises

Now let’s move on to the functional versions of the exercises, which can be performed during the day. Just pull the belly button time when you are in a sitting position during the day.

Watch your stomach during the day, don’t let it relax when you are in a sitting position. TO Unfortunately, most of us tend to sit more than stand. But even in this case, if you constantly monitor the voltage transverse abdominal muscles, then soon it will become a habit for you. For this does not need to count the number of repetitions and approaches, let retracting the abdomen and creating a vacuum will become your daily routine habit.

Make sure that the TVA muscles are also standing would be slightly tense. Soon they will start to shrink themselves, in a natural way.

Last comment

If you are competing or planning to compete in bodybuilding, do yourself a favor, and add these exercises, aimed at the “destruction” of the abdomen, in the process of posing on stage – a thin waist will make an impression on the judges.

Keep in mind that judges will look at you from the moment as soon as you begin to enter the stage. And they can not see you only in prepared poses, but also between them. Smooth and a tucked-up belly will certainly improve visual appeal your physique, but you will have the opportunity demonstrate a slim waist on stage only after regular practice vacuum exercises.