Planks,pilates,core training etc are great to get a flat belly because they all strengthen your transverse abdominus,and the whole core area.
Yes, People get a flat belly from this from the side view,but what about the front view?
Well, some people get a wider waist from the front,like a damn wide screen TV! and we don’t want that right!!?? not as females!
We all are born with different shapes of our waists, some have a tiny waist,some are born with a wide waist,some are born with waists that are straight with no curves on the sides etc
So, you can’t get a really small waist if you have a wide waist to begin with(wide ribcage)
But we can all improve our waists and body to the better! to look more like an hourglass body.
The waist is the center of our bodies,so it is from the waist that will determined(mostly) how your body shape will look like.So I think that the waist is one area that you should put most your focus on if you want a curvy body along with lower body exercises for legs and butt/hips
But now I am writing about the WAIST so I am not going to write anything on sculpting your lower half!
I write this post just because some of you have said that you get a wider waist from the planks or pilates etc and I am here to explain why some people get “wider” waists
The planks are a static exercise and static means that you are going to be still and not move a muscle as you do with squats,lunges,biceps curl etc
so static exercises will only train the smalerl muscles in your body,and those can never be big,and static exercises can never train a muscle big
Situps and crunches on the other hand can train a muscle “big”.. now, abs are not big in it selfs, but they can look “big” or “blocky” on a women and this will also give you a thicker waist.and it will be more noticeable when you put on weight.
Back to the planks and other static core exercises…
The idea here is to PULL IN your belly button into your spine as far as you can and HOLD as long as you can,note that you will only “pull in” your belly button to your spine.
This will help you to hold in your organs etc and you will look flat from the side.
But if you do this kind of exercise too much,your nervous system get use to this “movement” by just pulling in your belly button to your spine and will in the end go on autopilot,
which means that you do it on a daily basis without thinking about it,this “new” movement have become a habit for you now(well it is not bad,this is a good thing if you are thinking about the function of this to support your lower back and posture etc)
But this can also gives you a new look on your waist,a wider waist(MAYBE,not happen to everyone)
What they don’t learn you is that you should also “lift” your whole core/waist up to your chest to get a smaller and more lifted and longer waist so it appears smaller to your physique
And here is where stomach vaccum comes in, because stomach vaccum exercise help you to “lift” your waist as well and not ONLY pull in your belly button
If you do the planks,remember to lift your core as well in your daily life so you don’t end up with the wide screen look on your waist.
You can also combine stomach vaccum with the planks,or only stick with stomach vaccum if you are afraid that your nervous system will be used with one movement like the planks or other core exercises.
This is stomach vaccum
To demonstrate how your waist will look when you only pull your belly button into your spine(from the planks,pilates and core exercises) and from pulling belly button in PLUS lift your waist.
Look at my two pics, they are both from the same day,same time etc, I just demonstrate how your waist can look from how you train yourself.
SO the secret to a smaller waist is LIFT your waist UP! First pull in your belly button and then LIFT, don’t forget that;-)
Try this in front the mirror,think about making your waist as long/tall as you can,and then by ONLY pull your belly button in to your spine without lifting your waist up
and see how your waist change.
I hope this article was helpful:-)
Edit…I am bulking up so my belly is bigger(hard to make it look smaller) but I hope you can see the different in my midsection anyway from this demonstration.
CLICK on the pic