Side bends cause wide waist and other doubts.

samairablack
samairablack Posts: 33 Member
in Fitness and Exercise
I have few doubts regarding strength training and working out:

1. Do side bends cause your waist to become wider and should women avoid it?Also same for shoulder curls?

2. what are the best exercises to target lower abs and love handles for women?

3. Since I cannot medically take protein supplements, what should be my ideal post and pre-workout protein source? ( I am 5 feet 1 and 128 pounds)

Replies

  • jimmmer
    jimmmer Posts: 3,515 Member
    1) If you do side bends progressively, with enough weight and the right volume and eat in a calorie surplus, you'll build muscles. So yes, do them properly and eat enough and you'll probably beef up your obliques somewhat. If you're worried about ab hypertrophy, stay away from moderate volume weighted ab work in a calorie surplus.

    2) There are no exercises to target a body part for fat loss, I'm afraid. You'll have to be in a calorie deficit and continue to lower your bf % overall. Where it comes off first (and last) is down to genetics.

    3) You don't really need a post-workout protein source, since synthesis happens up to something like 36 hours after your workout. If you're hellbent on having something, I was always partial to a sandwich with a decent amount of meat in it. Carbs + Protein. Nom Nom.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Core work generally makes women's waists more shapely. Side bends are kind of a waste of time unless you have a specific reason for doing them. Deadlifts and planks will do a lot more for you.

    The lower abs and love handles are mostly about fat loss - and you can't target fat loss. However, a solid lifting program that incorporates compound exercises that involve the core muscles will help these areas look their best when the fat does come off.

    I'm a runner, so my go-to recovery drink is low fat chocolate milk. (Carb + protein)
  • mayfrayy
    mayfrayy Posts: 198 Member
    why can you not take protein shakes?

    the only way your waist will get "wider" is eating at a surplus and gaining muscle. But you probably don't have to worry about getting bigger no matter what you do.

    I do side bends all the time, mad obliques.

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