Keeping a small waist while strength training? (Obliques?)

SpicesOfLife
SpicesOfLife Posts: 290 Member
in Fitness and Exercise
hey there!

first of all, sorry if this has been discussed already. i went through the first 5 pages of the forum and couldnt find anything so..

im wondering how i can keep my small waist when i start with strength training again. i just do bodyweight exercises. last time i got into it i noticed that my waist got a bit wider from the muscle build up, which i didnt appreciate so im wondering what precautions i can take to not have this happen again.

some articles say training your obliques will get you a small waist while others say that its large obliques that will make you look wide, so which one is it?

note: this is not about nutrition/fat/how to get a small waist, its about how to keep my already small waist. :)

appreciate any and all comments! :)

Replies

  • cardbucfan
    cardbucfan Posts: 10,571 Member
    Bumping for the answers. I've noticed this as well-I'm tighter but wider.
  • robabob3
    robabob3 Posts: 79 Member
    I dont know if this is different for males and females.. but all i do is strength train and i have lost like insane amount of waist size, its at least been 10 inches...

    I'm not really sure how strength training would make your waist size larger..
  • lemur_lady
    lemur_lady Posts: 350 Member
    In for answers. I like my curves.
  • VelcroButt
    VelcroButt Posts: 34 Member
    I personally don't do any ab-specific exercises at all. They're often worked when you're doing other movements like push-ups or chin-ups so I don't find it necessary to do crunches or side planks or anything.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    In addition to strength training, I do heavy (weighted) ab work 2x3 times a week, wear a size 4 and have a 25" waist. There's your answer.
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    In addition to strength training, I do heavy (weighted) ab work 2x3 times a week, wear a size 4 and have a 25" waist. There's your answer.

    thank you, but you didnt mention what kind of ab exercises you do. i was wondering which specific exercises i should stay away from if i dont want to get wider and which are fine. :)
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    yhank you, but you didnt mention what kind of ab exercises you do. i was wondering which specific exercises i should stay away from if i dont want to get wider and which are fine. :)

    The point of my post is you're NOT going to get wider doing weighted ab exercises. There's nothing you need to fear or stay away from.

    Some of the exercises I do:

    Weighted Cable Crunches
    Barbell Floor Wipers
    Weighted Crunches
    Weighted Russian Twists
    Weighted Side Bends

    All of these are with a weight so heavy that I can only do 10-12 reps.

    Again, get over your fear of getting big from lifting heavy weights. That's not how it works for women.
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    im not afraid to get big from exercise, i know that its actually difficult for women to get bulky.

    but i have gotten wider before from working out, so i know for a fact that it can happen. and it has nothing to do with fat either, because i have always had zero fat on my waist and the time i got wider it was all rock hard muscle.
  • Lofteren
    Lofteren Posts: 960 Member
    im not afraid to get big from exercise, i know that its actually difficult for women to get bulky.

    but i have gotten wider before from working out, so i know for a fact that it can happen. and it has nothing to do with fat either, because i have always had zero fat on my waist and the time i got wider it was all rock hard muscle.

    That's just the way God made you then. Don't fight it, embrace it. A lot of people have certain muscle groups that will or won't develop based on our genetics. Strong obliques, abs, serratus, transverse abs, etc... are important for spinal health, strength and performance and most people find a well developed midsection attractive so there's nothing wrong with it.
  • steve1686
    steve1686 Posts: 346 Member
    it's true, thick obliques will make your waist wider, but not by a significant amount. To make up for it, don't neglect your back, the v taper is all in the lats
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    last time i got into it i noticed that my waist got a bit wider from the muscle build up

    Probably because you were in a calorie surplus. Muscle doesn't grow big in a calorie deficit - especially in females. I'm guessing some of the bulge was actually fat. :wink: Follow any full-body strength program in a calorie deficit and you'll be fine.
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    Strong obliques, abs, serratus, transverse abs, etc... are important for spinal health, strength and performance..
    i guess you have a point there.. ;) i just love my small waist.
    Probably because you were in a calorie surplus. Muscle doesn't grow big in a calorie deficit - especially in females. I'm guessing some of the bulge was actually fat. wink Follow any full-body strength program in a calorie deficit and you'll be fine.
    what does the muscle do instead if it doesnt grow bigger? :) i did eat more because at the time i believed that i needed a huge meal after a workout to restore energy, maybe thats why? (it was definitely not fat though as it was very hard)
    it's true, thick obliques will make your waist wider, but not by a significant amount. To make up for it, don't neglect your back, the v taper is all in the lats
    thanks :) do you have any good at-home-exercises you can recommend? i just do bodyweight training.


    thanks for all the replies! :)
  • steve1686
    steve1686 Posts: 346 Member
    get one of those pull up bars you can hang in the doorway and work your way up. Pull-ups are one of the best exercises for your back period. Also get some resistance bands and you can do some bent over rows and tons of other stuff
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    get one of those pull up bars you can hang in the doorway and work your way up. Pull-ups are one of the best exercises for your back period. Also get some resistance bands and you can do some bent over rows and tons of other stuff

    lol i think i wouldnt be able to do more than half a pull up :D thank you for the tips though! will definitely try the resistance band exercises.
  • steve1686
    steve1686 Posts: 346 Member
    get one of those pull up bars you can hang in the doorway and work your way up. Pull-ups are one of the best exercises for your back period. Also get some resistance bands and you can do some bent over rows and tons of other stuff

    lol i think i wouldnt be able to do more than half a pull up :D thank you for the tips though! will definitely try the resistance band exercises.
    sure ya can
    http://www.youtube.com/watch?v=LIguz4DZwCA
    start like that and eventually you will be doing them by yourself
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    nice, that looks doable :) thanks!
  • h7463
    h7463 Posts: 626 Member
    hey there!

    first of all, sorry if this has been discussed already. i went through the first 5 pages of the forum and couldnt find anything so..

    im wondering how i can keep my small waist when i start with strength training again. i just do bodyweight exercises. last time i got into it i noticed that my waist got a bit wider from the muscle build up, which i didnt appreciate so im wondering what precautions i can take to not have this happen again.

    some articles say training your obliques will get you a small waist while others say that its large obliques that will make you look wide, so which one is it?

    note: this is not about nutrition/fat/how to get a small waist, its about how to keep my already small waist. :)

    appreciate any and all comments! :)

    Hi there! I've got an hourglass figure, and I also work on keeping my waistline under control.... However, obliques are part of your abdominal muscle package, and if you are doing any strength exercises, all of those muscles are working hard to stabilize you and protect your core. Depending on how hard you work, and even if it's just body weight training, the muscles will respond and eventually get stronger and thicker. And that goes for the front and the sides. Sorry. Out of experience, my skirts are a bit tighter around the waistband, too. I make up for this with many...o so many...lat pull downs and pullups, deadlifts, and squats, to get a wider back and a rounder behind. This keeps everything in balance....I'm hoping....anyway...lol
    The only way to counter abs that are getting thicker, is by shaving off body fat.
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    Hi there! I've got an hourglass figure, and I also work on keeping my waistline under control.... However, obliques are part of your abdominal muscle package, and if you are doing any strength exercises, all of those muscles are working hard to stabilize you and protect your core. Depending on how hard you work, and even if it's just body weight training, the muscles will respond and eventually get stronger and thicker. And that goes for the front and the sides. Sorry. Out of experience, my skirts are a bit tighter around the waistband, too. I make up for this with many...o so many...lat pull downs and pullups, deadlifts, and squats, to get a wider back and a rounder behind. This keeps everything in balance....I'm hoping....anyway...lol
    The only way to counter abs that are getting thicker, is by shaving off body fat.

    ok, so there is basically nothing i can do except get wider everywhere to make up for it. thanks a lot for your answer. :)
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Are you eating at a surplus??

    I am eating at deficit it seems....due to my weight going down.....
    and still do my weight lifting....
    My obliques have not gotten bigger......
  • SpicesOfLife
    SpicesOfLife Posts: 290 Member
    Are you eating at a surplus??

    I am eating at deficit it seems....due to my weight going down.....
    and still do my weight lifting....
    My obliques have not gotten bigger......

    i realise now that i may have been, the last time i tried the "get in shape" thing.

    since i posted this i have eaten at a deficit and exercised normally (but cut out side planks) and my waist has actually gotten even smaller, even though i didnt think it was possible. :)

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