A chiseled midsection is the centerpiece of a well-balanced physique—even more than a pair of big biceps. But a trim waist can be hard to sculpt.
Despite what magazines may tell you, you can’t simply trim your waistline with a few simple exercises. The concept ofspot reduction(i.e., using exercise to lose fat in a specific area or body part) is a myth, but with a smart plan and hard work, you能够unveil sleek abs and obliques.
We won’t sugarcoat it (pun intended): A smaller waist starts in the kitchen. A smart nutritional approach that reduces overall calories to induce weight loss is necessary to strip away the fat that hides your abs and obliques. However, a handful of exercises can jump-start the fat-loss process.
不要用无尽的静坐或侧弯浪费时间。以下是5种练习，结合智能营养，可以修剪腰部：
1.高强度间隔训练
To reveal a slimmer midsection, you have to lose body fat all over. Luckily, the verdict is clear on how to lose fat fast: high-intensity interval training (HIIT).
这种短暂的替代传统有氧运动的替代方案可与更长，更轻松的回合交替使用，以更少的时间在更少的时间内完成更多的工作。HIIT已被证明会燃烧更多的脂肪—specifically, belly fat—than an equal amount of steady-state cardio.
By cranking up the intensity, HIIT creates a fat-burning furnace called excess post-exercise oxygen consumption (EPOC) that leaves youburning extra calories for hourseven after you’ve stopped working out.
因此，不要在跑步机上爬行，而是尝试跑冲刺或骑自行车。请记住，失去脂肪是透露腰围较薄的第一步。
Start with 10 seconds of all-out effort followed by 50 seconds of easy running or pedaling. Do this for 8–10 minutes, and you’ll set yourself up for hours of extra calorie burning.
2.侧板
Few exercises target your entire midsection like side planks. More specifically, you’ll hammer your obliques, which, in combination with low body fat, will give your waistline a slimmer look.
Unlike crunches and sit-ups, which can leave your lower back sore and cranky, side planks can actually提升lower-back health by creating a more neutral pelvic and rib cage position. It’s a win-win.
从每侧2组15秒开始。一旦您可以轻松握住木板30秒钟，请在盒子或长凳上抬起脚，使其更具挑战性。
3.死虫
The next exercise has nothing to do with fat loss或者building muscle. In fact, dead bugs strengthen the right muscles to reduce anterior pelvic tilt (APT), improving posture and creating a smaller-looking midsection.
APT是骨盆的夸张前向旋转，即使您非常苗条，也会使您的下腹部显得肿。死虫通过加强腹直肠和外斜肌来产生后骨盆倾斜，实际上“缩小”了您的腹部。
将死虫添加到您的热身中，或将其用作直接核心锻炼。每侧做3组5次，确保在每个代表的底部充分呼气。
4. PULLUPS
Another sneaky way to make your waist look smaller is to make the muscles of your back and shoulders bigger. Nothing builds a strong back like pull-ups.
通过瞄准您的lats和菱形，您将创建一个光滑的V形，它将产生较小的腰部的效果。另外，粉碎一组严格的引体向上是您在健身房中最令人印象深刻的事情之一。
无法进行体重下拉吗？不用担心。使用弹性乐队为您提供一条腿，直到您变得足够强大，可以自己做。
从2套6-8次重复开始，使用需要尽可能多的频段帮助来完成集合。如果您已经可以轻松地进行体重下拉，则进行3组8-12次。
5.臀部推力
Naturally, if a bigger back makes your waist look small, a set of shapely thighs and glutes will make it look even smaller. Hip thrusts target all the muscles of the lower body and can be performed just about anywhere.
You’ll get a crazy burn from high-rep hip thrusts, especially the 1-leg version, but you’ll also help correct the previously mentioned APT by strengthening your glutes and hamstrings. Make sure to keep your core tight and squeeze your butt during the whole movement for the full effect.
Start with 3 sets of 10 reps per side. You can go as high as 20 reps or hold a dumbbell or weight plate across your lap to increase the resistance.
NO TIME TO WAIST
Quite simply, the steps to a slimmer waist are:
- Lose fat through diet and HIIT.
- 通过增强腹肌并改善姿势来减少偏差。
- 将肌肉上方和下方下方的肌肉发挥作用，以创造出较小的腰部的外观。
现在，我们已经压制了降低现场的神话，抛弃了仰卧起坐，然后尝试上面列出的练习。我们相信您会达到您一直想要的较薄的腰部。
