It is necessary for us to learn the abdominal muscles first. Abdominal muscles are not just armor-like abdominal muscles that we see with the naked eye. In fact, they only refer to rectus abdominis, but only the superficial muscles. In addition, there are internal oblique muscle, external oblique muscle and transverse abdominal muscle.

Why is the waist thick when practicing abdominal muscles?

Please think about a problem first. Why do some people think that practicing hips can make hips bigger and become warped, but when it comes to practicing waist and abdomen, it can make the waist thinner?

In fact, when practicing abdominal muscles, the waist will be thicker, because the muscle fibers are torn after passing through abdominal muscle training. In the subsequent nutritional supplement and rest stage, your muscles will recover excessively, so your muscles will inevitably become bigger and your waist will become thicker. Therefore, it is normal to practice abdominal muscles and waist thickness.

Let's take a look at fitness athletes. Why are their waist-to-shoulder ratios so exaggerated? Apart from their strong shoulders and backs, it is very important that their flanks rarely practice or some people don't practice at all. The reason is that if you practice the lateral abdominal muscles more, the waist will expand outward and become thicker. Therefore, if you don't want to thicken your waist by practicing abdominal muscles, you should avoid practicing lateral abdominal movements as much as possible, such as Russian turning and standing dumbbell bending.

Why do you practice abdominal muscles and thin waist?

This is the focus of today-transverse abdominal muscles.

Transverse abdominis is a deep muscle, which can't be seen from the outside, and it is also a muscle that most people ignore in training. Transverse abdominal muscle has the reputation of "natural waist-binding".

In fact, more of us are in a state of sitting still for a long time, which will make our transverse abdominal muscles lose their ability to move. In the long run, we will forget to use the transverse abdominal muscle, which will lead to abdominal swelling, and abdominal swelling is the outward expansion caused by the relaxation of the transverse abdominal muscle, which will cause the visual feeling of the big belly (the same principle applies to the lower abdomen).

Generally speaking, practicing superficial abdominal muscles can not make the waist thinner, but it will become thicker if you practice more, but if you practice transverse abdominal muscles correctly, you can really make the waist thinner visually.

Moreover, we can activate the transverse abdominis muscle through breathing exercises, which can effectively make our abdomen return to its original position and become contracted and tight. Although it can't substantially reduce abdominal fat, it can be visually improved. At the same time, transverse abdominis is also an important core stabilizing muscle, which can help stabilize our spine, so these exercises also have a good effect on relieving low back pain.