How Can You Attain a Smaller Waist?

26-08-2019 | 
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If we take a closer look at the physique of the greatest man of bodybuilding, Arnold Schwarzenegger, we can see that he had a very flat belly and a small waist. My absolute favorite picture of him illustrates this the best, cut from the legendary movie, Pumping Iron:

Unfortunately, this spectacle is rare amongst nowaday's bodybuilders rather than a basic requirement for good placings in competitions.

Because of huge Mr. Olympia champions like Dorian Yates and Ronnie Coleman bodybuilding became a freak show. The pros didn't only increase the size of their legs compared to the Arnold era (this wouldn't be a problem of course), but the size of their "middle parts" became much larger too. Which is a problem, because bodybuilding is not about getting as big as possible.

Only a handful of Mr. Olympia competitors can hide their bubble guts on stage, from Kai Greene to Dexter Jackson – big belly is visible.

Even fewer bodybuilders can do the vacuum pose.

It's really meaningful that even the winner of the Classic Physique category – which was ought to bring back the aesthetics of Arnold's era to bodybuilding – George Peterson couldn't even do a vacuum pose by the request of Arnold Schwarzenegger himself.

Is this pure coincidence? Is it only a matter of genetics?

Hardly. In the '70s, everybody had a small waist.

Bloated abs can be formed with excessive or bad use of diuretics, or because of the severe dehydration bodybuilders face during competition. In this article we previously mentioned what can cause bloated abs if you are a natural athlete besides bad nutrition, and now we'd like to give you another tip on how to make your waist look smaller.

The best waist-shrinking exercise is the vacuum.

Attention! Before we dive into it, the exercise works even if you are not slim right now and you have fat on your belly. Do not wait until you get slim, start doing the exercise today!

The vacuum stimulates the inner deep ab muscles like the transversus abdominis or the internal oblique. (Tip: if somebody asks you what are you doing when doing vacuums, just mention him/her these words to look smart! :D)

Normally, if we stimulate a certain muscle with exercise, its fibers receive microtears and the muscle will be bigger after proper regeneration.

In vacuum's case, we have to talk about an ABnormality (no pun intended).

Because when you strengthen these deep, invisible muscles, paradoxically, your belly will not grow bigger. Due to better stabilization and increased functionality, the result will be tighter abs and the visible parts, like the rectus abdominis will be stronger.

Consequently, your belly will look smaller, especially from the side. The vacuum teaches your mind to not walk and stand with bulging abs all the time. In other words, you will learn how to control and tighten your midsection.

Let's see the exercise!

Although the vacuum is done while standing and not walking, here's how to do it step by step:

  • 1. Blow out the air from your lungs
  • 2. Suck in your stomach, like you would want your belly button touch your back. It's like when you walk into cold water, and the water touches your belly.
  • 3. Stay like that for 10-15 seconds. You should feel a burning sensation. If it does not hurt at all, you are doing the exercise wrong and it won't have its miracle effects.
  • 4. Relax
  • 5. Repeat this 2 times more

If you feel hard to do this exercise properly, lean a bit forward and on something, this way it should be easier for you to pull in your belly. But the ultimate goal is to be able to do the vacuum while standing.

It is not only worth to do this exercise to improve your physique but to improve your health too. Why? Because weak deep abdominal muscles put you to an increased risk of getting a hernia.

We have other tips for a smaller waist. First, you should eat small meals frequently during the day. Never eat until you are absolutely full, stop when you are not hungry anymore. So your belly won't be full and bloated from all that food.

Second, do not train your abs too hard and too often. Every person has 6-pack abs, without training. It is hidden only if it is covered with fat. As I mentioned before, if you stimulate a certain muscle, it will grow bigger. Your abs are no exception. Unless you only work on your deep inner muscles of course, which are the only exceptions.

Third, exercises that affect the core muscles, like the deadlift can also make a waist thicker.

As for the vacuums, do them every day, start doing them today. You will experience amazing results within weeks.


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