How to Get A Tighter Waist
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How to Get A Tighter Waist
Steve Robbins has been a fitness enthusiast his entire adult life. He can bench double his weight and run a marathon, all at 52. Editor and main contributor to http://www.muscleandhealth.org where Free weight lifting routines, beginner – advanced and muscle building supplements can be found.
Let’s be honest. Obtaining a six pack abdomen is everyone’s “goal”, but the reality is, without completely changing your diet it isn’t going to happen. And how many people you know can change their diet completely long enough for their abs to show through. But a tighter waist can happen and is within everyone’s ability, with no change in diet.
Your abdominal area is comprised of 4 major muscles. They are the inner and exterior obliques, rectus abdomenus (your six pack muscles) and the lesser know transverse abdomenis. Understanding what each of these muscles do makes knowing how and why to train them easier. Unfortunately the average person has 2 things working against them, when it comes to “getting a visible six pack”.
First is most people are woefully weak in the abdominal region. Physical evidence of this is hunched posture and lower back discomfort. There are a myriad of exercises you can perform to strengthen these muscles, but that requires a significant time commitment and months of it, contrary to what any “bodybuilding guru” promises. And even if you were willing to do this only 3 of the 4 muscles are usually targeted (transverse abdominus is not).
Secondly, the most developed six pack on the planet won’t be visible under a layer of blubber. Yeah, I said it. Blubber. Therefore on top of busting it in the gym for months you must also not alter, but completely change the way, and more importantly, the amount you eat. And, again, contrary to what the “bodybuilding guru’s” say’ you’ll have to do it for a very long time (I have gone through cutting cycles many times, they are hard to do, and I am not even close to carrying blubber anywhere and it takes me close to 90 days).
BUT, your transverse abdomenus muscle is the key to a tighter waist. This muscle is behind the other ab muscle groups, and its function is to hold your inner organs in place. A weak TVA allows your insides to push outward, like a stuffed thin plastic garbage bag would. But by strengthening this muscle everything is held a little firmer, enough so that your waist will actually be smaller.
The exercise that tightens your waist (that you could be doing while reading this article!) is called the Vacuum. It’s performed by exhaling then pulling your belly button inwards, as if trying to get it to touch your spine. Hold this position for 30 seconds and repeat for 3 times. For best results do this 3 times daily, and before long your TVA will have tightened up, reducing the size of your waist.
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