Men and women go green for that ‘unrealistic’ instagram body shape. I decided to take this topic when a friend contacted me about his waist size. I felt he was already perfect at 30 inches, but he wanted 28. Ideally the average waist size for a man is between 28 to 35 inches and that for a woman is between 24 to 28 inches. If your waist size falls within this category you are considered ‘fit and healthy’.
Having a waist line of 24 or 28 inches doesn’t mean you automatically have the hour-class shape women desire or the coveted Johnny Bravo (inverted triangle) shape for men. You could have a 28 inch waist and be rectangular or straight in shape while someone with a waist size of 35 could have the hour glass shape or the inverted triangle. This is where illusion plays a role. If you want to have that instagram body shape, there are ways you can achieve that in the gym. Follow these steps to get your slim waist on:
1. Check For FAT
I told my dear friend the truth, you are fine at 30 but if you want more, first make sure there’s more for you. If you have fat in that area, then you can work for a slimmer waist line but if you don’t then let’s create the illusion.
2. Do Aerobics
If you have fat in that area, you will have to burn that by doing aerobic programs such as running and others prescribed in killer abs loading.
3. Do Abdominal Workout
If you have fat around your waist it automatically means you have belly fat and they all have to go away. You can try a few abdominal workout programs suggested in killer abs loading. The commonest abdominal programs will target the upper abs but you will need to focus on the lower abs to get those v-lines and a slimmer waistline.
Try any of these:
• Side Plank:
The side plank as illustrated is the most publicized program known to give a smaller waist as it targets your obliques (waist muscles).
• Ab Roller:
The ab-roller is a personal favorite; mostly it’s the only program I do for my abdominal, as it works your upper and lower abs.
• Mountain Climber or Spiderman Workout:
We really don’t know what to call it. I started doing these a few years back when I met a trainer who did them every week. I could see for myself the results they could provide. See killer abs loading.
• Oblique Crunches:
This would require you to lie on your side with legs stretched out and do crunches sideways as illustrated.
• Side Bends:
The side bend has received bad reviews. It’s said to be an unnatural body movement that puts shear force on your spine. I have mentioned this here because I do them but not always. They strengthen your obliques. Please take precautionary measures by using light weights; I recommend a 5kg dumbbell. I do up to 50 repetitions for one side in 5 sets of 10 repetitions each.
4. Create the Illusion
If you already have a slim waist and well defined abs, you will have to create the illusion by working on other parts of your body.
• Upper body: A male should focus on building his upper body especially his back muscles.
The latissimus dorsi should be prioritised to obtain the illusive effect of a smaller waist. Some back programs that would help are the pull up, bent over barbell rows, barbell pull over and dead lifts. For females, all they need is a good aerobic program to tone up their upper body.
• Lower body:
Women need this more than the men because they desire the hour glass shape. Do squats, lunges and all programs that will build your thighs, hamstrings and so on. Go get your slim waist on.