Exercises to avoid that thicken waist?
fernadele313
Posts: 51 Member
So I've recently started getting into strength training. My goal is pretty much to feel healthier and stronger. I'd ideally like to hang to as much of my shape as possible, even enhance it. I have a 26 inch waist and 39 inch hips.
I've read a lot conflicting information regarding exercises that will actually thicken the waist. Now that I'm using weights I was hoping for some advice as to what I should avoid?
I've read a lot conflicting information regarding exercises that will actually thicken the waist. Now that I'm using weights I was hoping for some advice as to what I should avoid?
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Replies
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"Fork to Mouth" thickens the waist.
But seriously, when I started doing more ab exercises then the muscles displaced the fat and my stomach appeared a little more protruded. It didn't thicken my waist though, because inch-wise my waist stayed the same. It was just the shape of my waist that looked different. And it revealed that I still carried more fat than necessary. When I kept up my exercise and diet then the fat eventually left and my abs looked fabulous.
I wish I still had those abs.1 -
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Your body type will dictate your curves the most. But if you tend to neglect other areas you may lose a bit of the hourglass shape. Supplement your rotations and side planks with posterior chain work like banded clams and hip-thrusts as well as upper body work like presses and pulls.
Or you could just do some compound lifts for quicker full-body training.1 -
queenliz99 wrote: »
I love how this article goes against 95% of the advice people usually give to newbies here
I agree with him based on personal experience. 3 -
queenliz99 wrote: »
Great link. I'm wary of over developing my abs and obliques like the example of Britney Spears in this article.
I've seen women in the gym with "blocky" torsos doing weighted side bends. But as rileyes said, I'm not sure how much of that is down the individual's body type.0 -
fernadele313 wrote: »So I've recently started getting into strength training. My goal is pretty much to feel healthier and stronger. I'd ideally like to hang to as much of my shape as possible, even enhance it. I have a 26 inch waist and 39 inch hips.
I've read a lot conflicting information regarding exercises that will actually thicken the waist. Now that I'm using weights I was hoping for some advice as to what I should avoid?
Avoid doing a bunch of direct ab work.1 -
Couch Surfing!! 1
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amyrebeccah wrote: »queenliz99 wrote: »
I love how this article goes against 95% of the advice people usually give to newbies here I agree with him based on personal experience.
You mean the part where he takes a young woman's body as it continues to go through puberty, finishes puberty, and bears children and blames exercise on the fact that it didn't stay exactly the same?
I mean the part about how training one muscle a lot will still result in growth, despite not being low reps lots of resistance, how cardio is an essential part of training and not something useless that will make you "skinny fat", whtever that is, the part about creating a program that is not based around a few compound lifts (which appears to be the absolute only way to do things for many posters here) and get results, how women can grow muscle without being freaks, how it is ok to be female and not be laughed at if you do not like heavy lifting. You know, all these things millions of people having been doing for years and that are usually treated with contempt on this board.9 -
amyrebeccah wrote: »queenliz99 wrote: »
I love how this article goes against 95% of the advice people usually give to newbies here I agree with him based on personal experience.
You mean the part where he takes a young woman's body as it continues to go through puberty, finishes puberty, and bears children and blames exercise on the fact that it didn't stay exactly the same?
I mean the part about how training one muscle a lot will still result in growth, despite not being low reps lots of resistance, how cardio is an essential part of training and not something useless that will make you "skinny fat", whtever that is, the part about creating a program that is not based around a few compound lifts (which appears to be the absolute only way to do things for many posters here) and get results, how women can grow muscle without being freaks, how it is ok to be female and not be laughed at if you do not like heavy lifting. You know, all these things millions of people having been doing for years and that are usually treated with contempt on this board.
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amyrebeccah wrote: »queenliz99 wrote: »
I love how this article goes against 95% of the advice people usually give to newbies here I agree with him based on personal experience.
You mean the part where he takes a young woman's body as it continues to go through puberty, finishes puberty, and bears children and blames exercise on the fact that it didn't stay exactly the same?
I mean the part about how training one muscle a lot will still result in growth, despite not being low reps lots of resistance, how cardio is an essential part of training and not something useless that will make you "skinny fat", whtever that is, the part about creating a program that is not based around a few compound lifts (which appears to be the absolute only way to do things for many posters here) and get results, how women can grow muscle without being freaks, how it is ok to be female and not be laughed at if you do not like heavy lifting. You know, all these things millions of people having been doing for years and that are usually treated with contempt on this board.
RE: the bold above; Google "MONW (Metabolically Obese, Normal Weight)".
Skinny fat exists. MONW is the medical term/definition of it.0 -
I think he has some ok routines, but his stuff about Britney is just abhorrent.2
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Not a fan of the body weight x 10 calorie recommendation. No wonder the training plan is no/low weight.
I do like to lift heavyish and BW x 10 only puts me at 1180, so in addition to the fact that I would actually kill someone from hanger eating that low I would never be able to make it through my typical workout.2 -
amyrebeccah wrote: »queenliz99 wrote: »
I love how this article goes against 95% of the advice people usually give to newbies here I agree with him based on personal experience.
You mean the part where he takes a young woman's body as it continues to go through puberty, finishes puberty, and bears children and blames exercise on the fact that it didn't stay exactly the same?
I mean the part about how training one muscle a lot will still result in growth, despite not being low reps lots of resistance, how cardio is an essential part of training and not something useless that will make you "skinny fat", whtever that is, the part about creating a program that is not based around a few compound lifts (which appears to be the absolute only way to do things for many posters here) and get results, how women can grow muscle without being freaks, how it is ok to be female and not be laughed at if you do not like heavy lifting. You know, all these things millions of people having been doing for years and that are usually treated with contempt on this board.
still not sure how the Britney pics show that. that author doesn't know how she trains or what she eats. The difference in her body is 2 kids and about 15 years of living plus training to be able to perform night after night. No one laughs at women not lifing heavy and no one says that cardio is worthless. That article pretty much says train just like a guy would for the results you want. That is exactly what I hear all over these boards.0 -
My take from the link is that Britney over trained her abs and she looks a lot thicker in the midsection, but whatever, if you like her look. You can train everything else and your abs get a workout from stabilizing your body.1
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People think that any of the pics in that article DON'T look good? Wow. That is a little obsessive compulsive....0
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slinke2014 wrote: »amyrebeccah wrote: »queenliz99 wrote: »
I love how this article goes against 95% of the advice people usually give to newbies here I agree with him based on personal experience.
You mean the part where he takes a young woman's body as it continues to go through puberty, finishes puberty, and bears children and blames exercise on the fact that it didn't stay exactly the same?
I mean the part about how training one muscle a lot will still result in growth, despite not being low reps lots of resistance, how cardio is an essential part of training and not something useless that will make you "skinny fat", whtever that is, the part about creating a program that is not based around a few compound lifts (which appears to be the absolute only way to do things for many posters here) and get results, how women can grow muscle without being freaks, how it is ok to be female and not be laughed at if you do not like heavy lifting. You know, all these things millions of people having been doing for years and that are usually treated with contempt on this board.
still not sure how the Britney pics show that. that author doesn't know how she trains or what she eats. The difference in her body is 2 kids and about 15 years of living plus training to be able to perform night after night. No one laughs at women not lifing heavy and no one says that cardio is worthless. That article pretty much says train just like a guy would for the results you want. That is exactly what I hear all over these boards.
Are you sure? Whenever someone new comes here, the advice of the board is : lift, lift heavy, it will solve all your problems, you will not build more muscle than you want, a variety of 3-4 same lifting programs are offered, Stronglifts being first (which is a strength building program, not a program designed for women who want to slim down), ignore the advice of anyone else, trainers, people IRL or your past experience do not matter, do not be a cardio bunny, dumbbells, machines, classes, or even bodyweight stuff are not going to be as good as lifting, and if you do not like lifting or do not want to lift or do not have access to a gym, build your own gym and/or overcome your fears because you really really need to lift heavy, and everything else is just distracting you from this goal.
Then occasionally I have seen photos of people with a certain "bulkier", or rather "not slender" physique posted, followed by posts about how this is basically how everyone should want to look.
I have even seen the paradox of girls with an already slim look being pretty much told how they are doing it wrong and should build muscle or they are weak and skinny fat. Talk about paradox, when you see someone in the very overweight category (even in great shape and strength) giving appearance advice to someone who is about half their weight and initially got here to finetune a few details in appearance.
Not saying that strong, or muscular are bad for a woman, but not every single person has the same goals. And the goals usually promoted on this forum are a bit outside the norm. I am guessing either because this is a more natural look to aim for when starting with extra weight, or because it is the current trend and people who started just a few years ago to exercise started there and have never tried anything else.
Now, if this was a bodybuilding forum, of course the answer to everything would be to lift heavy. But this is not t-nation. Oh wait, even t-nation trainers do not always advocate lifting heavy...
As for hearing on these board to train like a guy would, sure. As long as the guy wants to break a new personal deadlift record or bulk.4 -
The reason I recommend SL is because it introduced me to compound exercises that can help with everyday function. I like love the power results that translated to my daily activity. I think my posture is better from lifting form too. I am no powerlifter. I do these for better function. I don't lift more than I can handle.
But I also like cardio. I may even prefer it. My favorite form is circuit training. It helps with balance and agility -- less falls/bumps and more awareness in my daily activity.
I think, if you are able, compound lifts and agility exercises are a good entry to a journey of physical fitness. It can help with the next form of fitness whether it be powerlifting or Zumba.
Form follows function.2 -
So I'll admit that I skimmed the T-nation article but I'm really not a fan.0
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OP--You can stop doing ab isolation work as most are stating. But, as noted above, training glutes and upper body can help with shape if you like the added mid-section definition.
I noticed the side planks and rotations were making my figure appear more straight. And I am an hourglass shape! If you have the time and like the ab training volume, do it and see if you like the results. I liked the tighter core but realized that I would have to add more volume to glute isolation and shoulders to have the shape I want. There is just too many other things I would rather do than train all day. So compound lifts it is! (And cardio too)1 -
fernadele313 wrote: »So I've recently started getting into strength training. My goal is pretty much to feel healthier and stronger. I'd ideally like to hang to as much of my shape as possible, even enhance it. I have a 26 inch waist and 39 inch hips.
I've read a lot conflicting information regarding exercises that will actually thicken the waist. Now that I'm using weights I was hoping for some advice as to what I should avoid?
If you want to maintain your shape, just don't lose weight. Genetics will really determine shape (structure). Body composition will determine look. If you just want to get stronger and maybe see some improvement in body fat %, just eat at maintenance and hope for some offsetting muscle gain and fat loss. Keep in mind, that it takes time for things to change and you can always modify your plan if it's not addressing your goals.
If you want, look at StrongCurves. A lot of women tend to like it since it's focused on lower body.
Also, results are individualistic.1 -
You know what I'd start with?
I'd find a way to get exercise in that you enjoy the most or hate the least. Within that framework, do your best to train your entire body. Within that, do your best to increase the training stimulus over time.
So for example if you're lifting weights and doing things like squatting and benching, make sure you're incrementally progressing by adding weight to the barbell over time.
Stronglifts is ONE of many examples of a solid program but not everyone wants to take the time to learn how to squat and deadlift and that's honestly fine. There are plenty of ways to get the job done but some fundamental aspects of training should be there:
1) Don't do things that hurt and try to avoid things you HATE because it can prevent you from adhering.
2) Don't neglect entire body-parts in your training
3) Spend most of your time on multi joint exercises if possible
4) Get better at them over time
I promise you that you're not going to get so much muscle hypertrophy that you get a large waist or bulky legs/etc.1 -
The article posted compared young, teenage Britney to adult Britney with two kids. I would think having kids could cause the waist to appear thicker. I have not had kids but all the women I know say the waist is changed forever.1
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You know what I'd start with?
I'd find a way to get exercise in that you enjoy the most or hate the least. Within that framework, do your best to train your entire body. Within that, do your best to increase the training stimulus over time.
So for example if you're lifting weights and doing things like squatting and benching, make sure you're incrementally progressing by adding weight to the barbell over time.
Stronglifts is ONE of many examples of a solid program but not everyone wants to take the time to learn how to squat and deadlift and that's honestly fine. There are plenty of ways to get the job done but some fundamental aspects of training should be there:
1) Don't do things that hurt and try to avoid things you HATE because it can prevent you from adhering.
2) Don't neglect entire body-parts in your training
3) Spend most of your time on multi joint exercises if possible
4) Get better at them over time
I promise you that you're not going to get so much muscle hypertrophy that you get a large waist or bulky legs/etc.
Very true. OP, here is a list of a lot of programs and links to the plans.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
cwolfman13 wrote: »fernadele313 wrote: »So I've recently started getting into strength training. My goal is pretty much to feel healthier and stronger. I'd ideally like to hang to as much of my shape as possible, even enhance it. I have a 26 inch waist and 39 inch hips.
I've read a lot conflicting information regarding exercises that will actually thicken the waist. Now that I'm using weights I was hoping for some advice as to what I should avoid?
Avoid doing a bunch of direct ab work.
That. Done.
Also, it will take years of hard work to appreciably thicken your waist, provided you aren't eating for winter.
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Best looking, most defined, tightest smallest waist I ever had was, oddly, when I was doing belly dancing. No weights, no crunches, just using the muscles by moving them around, swiveling hips and undulating. It didn't do much for the rest of me, but abs had the lines and no bulk. I'm definitely not built like the OP though (straight up and down, more or less, and tend to be lean) and, by the way, wholeheartedly reject the idea that the only "womanly" figure is hourglass. I'm a woman, so my body is womanly.5
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Some really great advice and links here. Thank you. Strong Curves looks like a good programme0
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The article posted compared young, teenage Britney to adult Britney with two kids. I would think having kids could cause the waist to appear thicker. I have not had kids but all the women I know say the waist is changed forever.
I'm almost certain the second picture of Britney Spears is taken early 2000's, before she had children. But as a few people have said we don't know what training she did so it is an unfair statement to make.
Also, my weight has fluctuated since having my son but my waist to hip ratio has always stayed the same. My waist isn't thicker after having a child.0 -
fernadele313 wrote: »The article posted compared young, teenage Britney to adult Britney with two kids. I would think having kids could cause the waist to appear thicker. I have not had kids but all the women I know say the waist is changed forever.
I'm almost certain the second picture of Britney Spears is taken early 2000's, before she had children. But as a few people have said we don't know what training she did so it is an unfair statement to make.
Also, my weight has fluctuated since having my son but my waist to hip ratio has always stayed the same. My waist isn't thicker after having a child.
So I finally skimmed through the article...and while we might not know exactly what training she did, I can assure you she was training like a beast to build what I would consider to be a very sexy athletic body. She didn't get there, nor did she get that waist and those abs just going in and lifting a few weights a few days per week. She had to be putting in a lot of time and volume to achieve that.
I think she looks good both ways, but I typically prefer a more athletic look of the 2nd picture.
I have mixed feelings on the article in general...but my original advice would stand to just not do a lot of direct ab work...I don't do much direct ab work because I already have relatively substantial abs due to previous training and a little bit of fat on what is an otherwise lean body in my case makes me look like I have more of a gut than I really do.
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I read the article and to be perfectly honest, the tone is a complete turn off for me. The guy reads like a jerk, and a highly presumptuous one at that.1
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