You might not want to focus most of your energy on waistline exercises, but high-intensity weight training can help trim your waistline. The Role Weight Training Plays in Keeping Your Waistline Trim These all improve insulin sensitivity and help vanquish that annoying muffin top. What can you do about it? Eat a clean, unprocessed diet, reduce the amount of sugar in your diet, and do high-intensity exercise. This shows up as a muffin top, spare tire around the waist, or an expanding waistline. As insulin sensitivity drops, more insulin enters your bloodstream, creating an environment that promotes fat storage, especially deep abdominal visceral fat. Diet and Activity LevelĪ diet high in sugar and processed foods, especially if you’re overweight, reduces insulin sensitivity, how readily your cells respond to the insulin your pancreas produces. Imaging studies show women carry more intra-abdominal and trunk fat after menopause, independent of total body weight. Things change after menopause when estrogen production by the ovaries grinds to a halt. When you’re producing lots of estrogen, more of it naturally ends up on your lower body because of the abundance of estrogen receptors. This change happens partially because you have more estrogen receptors in your hips and thighs and estrogen to occupy them prior to menopause. When your ovaries stop producing estrogen, you store less fat around your hips, thighs, and buttocks and more around the tummy and waistline. Many women notice an increase in waist size after menopause. A combination of high-intensity exercise and a diet that promotes weight loss is a more effective approach for trimming your waistline than focused waistline exercises like side bends. HIIT training is more effective than moderate-intensity exercise for shredding abdominal fat and waist circumference. What kind of exercise? There’s some evidence that high-intensity exercise a.k.a. How much fat you drop in the waist area is influenced by your genetics but physical activity also plays a pivotal role in keeping your waistline trim. Body Weightīeing of low body weight is no guarantee that your waistline is small, but if you’re overweight and lose weight, your waist measurement will most likely shrink to some degree. If you have narrow shoulders or narrow hips, your waistline will look larger by contrast. Also, the overall shape of the rest of your body can make your waistline look larger or smaller. But, as you’ll soon see, diet and age are other factors that influence whether you preferentially store fat around your waistline. Some people are naturally apple-shaped, meaning they’re predisposed to depositing fat around their upper body and waist. GeneticsĪs you might expect, genetics is one factor that influences waist size. Let’s look at what determines waist size and what you can do to make your waistline look more tapered. Factors that Influence Waist Sizeĭoes this mean you’re stuck with the waistline you have? Not necessarily. In fact, if you hold a heavy dumbbell while doing exercises like side bends, you may actually INCREASE the size of your waistline by hypertrophying your oblique muscles, the muscles that define your waist. Waist exercises, including popular exercises like side bends holding a dumbbell, sound good in theory but because you can’t spot reduce fat, they alone won’t reduce the size of your waist. From side planks to side bends – how effective are waist exercises? Slimming Your Waist Through Exercise Just grab a mat or a dumbbell and twist and bend your way to a smaller waistline. There’s certainly no shortage of exercises that claim to firm your waistline. Most women would like to whittle their waist size but without the discomfort of artificially cinching it in. Thankfully, corsets are no longer in style, although Kim Kardashian supposedly wears a waist training corset to define her waistline. Ouch! Most of us would like a tiny waistline but not at the expense of wearing a corset! This legendary Southern gal gritted her teeth as Mammy strapped her waist into a corset and tightened it around her midline like a vice. It’s rumored that Scarlet O’Hara had a 17-inch waistline. Shop Cathe Fitness Equipment & Accessories.
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