The deposits of fat on the waist they can affect our perception of ourselves, the size of our clothes and our health; reducing the waistline can give us more energy and reduce the risk of certain diseases, including heart disease and diabetes.
But it is really possible reduce localized fat on the hips and belly? And if so, what are the best exercises to do it?
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How to reduce the waistline
It is important to make a necessary premise: losing localized fat in a certain point of the body is a myth that must be dispelled!
Do a lot crunch, torso twists and other exercises aimed at reducing the waistline will not help if there is no combination of healthy diet and exercise aimed at losing weight overall.
Need contact a good nutritionist, follow the meal plan and train at least 4 hours a week to obtain results and, above all, to maintain them over time; Unfortunately there are no miracle exercises, foods or supplements which will help us reduce our waistline.
Are there specific exercises?
As we have anticipated, to reduce the waistline, it is necessary to combine proper nutrition with physical exercise; the optimal solution provides training circuits that allow you to burn fat, exercises to tone the abdominal muscles, improve posture and eliminate stress.
We have selected some specific exercises:
- Yoga: this sport has been shown to help women who suffer from localized abdominal fat the most; it's also great for stress reduction, see is believe
- Plank: the plank is one of the fundamental exercises for the development of the core and, more precisely, of the abdominal muscles; in addition, it helps to maintain correct posture and strengthens the back and shoulders
- Oblique crunches: it is an exercise to strengthen the abdominals, especially the internal and external oblique muscles, always bearing in mind that all types of crunches have the same purpose: to work the rectus abdominis
Can torso twists help reduce the waistline?
Le torsion of the torso they are still a very popular exercise in gyms, especially for women, who are convinced that they can help reduce hips and waist. It is not so!
Let's analyze the movement of the twists: they can be performed both seated and standing and the movement consists of one thoraco-lumbar rotation; we know from notions of anatomy, that rotation occurs mostly at the thoracic level, while at the lumbar level the vertebrae do not allow excessive movements in rotation, but only rotations of a few degrees.
The lumbar vertebrae, therefore, are not meant to be rotated! The twisting movement can even cause back pain in people predisposed to degeneration of the lumbar discs.
Even from a muscular point of view there are doubts about this exercise; rotation activates the internal and external oblique muscles, but not significantly.
Furthermore, in the standing variant, the hips come into play, which are free and completely cancel the activation, already minimal, of the obliques.
This exercise it cannot affect your waist size in any way and on localized weight loss, so we can discard it if this is the purpose it proposes to us.
And have you ever wondered how to reduce the waistline? Did you know that torso twists are not a recommended exercise for this purpose? Let us know in the comments and remember to follow us on our Telegram channel