The main indicator of a beautiful physique in bodybuilding and fitness is a thin waist. To make it become such athletes do not just train hard, but also perform special exercises, and also sit down on a diet waist training. This situation is typical for most athletes, but not for everyone.
Ectomorphs - people who by nature have too lean physique, on the contrary, want to make their waist wider. Given that they are experiencing certain difficulties, even with a set of masses, then in this particular case a special approach is required. There are several methods, each of which has its own characteristics.
Increasing the size of the waist benefits not all ectomorphs, but only those who really need it, as well as when there is some experience in bodybuilding and fitness. Too bad athletes first have to take care of gaining a good mass, increasing the calorie content in their carefully designed and developed diet, as well as improving workouts.
Even if such a regime does not allow you to make the waist too wide, you can already think about increasing it. But, first of all, it should be remembered that the standard of beauty in bodybuilding is a broad shoulders and a narrow waist training. And if you decide to increase the volume of this part of the body, then only for a good reason, when the figure due to this will acquire a more beautiful and proportional silhouette.
Increase the waist due to oblique abdominal muscles
The dimensions of the oblique abdominal muscles directly affect the width of the waist. And if you need to increase this part of the body, you should perform exercises for pumping the side press.
Such training consists of:
- Lateral twisting, aimed at working out oblique muscle groups of the abdomen and increasing the waist. It is well suited even for beginners and can be performed at home.
- Lateral slopes with weights or dumbbells performed with additional weights. Do exercise with a gradual increase in the load, but not to the state of failure. The optimal number of repetitions on each side is 10.
Basic exercises to increase the waistline
To increase the waist, you can resort to exercises for the development of the lower back:
Hyperextension is a safe exercise designed to work out the rectifiers of the back, supporting muscle tone and positively affecting the vertebral ligaments. It only slightly increases the waist, but the effect is present.
The deadlift is the most powerful stimulator for waist extension, which is clearly demonstrated by the figures of powerlifters performing this exercise as one of the main disciplines. A sharp increase in this part of the body occurs due to the created intra-abdominal pressure. Bodybuilders striving to have a thin waist, refuse this exercise or perform it extremely rarely.
Squatting with the bar, like the deadlift, leads to intra-abdominal pressure, and, consequently, an increase in the waist area. To increase the effect of exercise, it is performed with less weight and without a belt.
Thrust on the lower block perfectly works out the broadest dorsal muscles, which is beneficial to those athletes who are too long.
Do not devote your training exclusively to these exercises, increasing the width of the waist. In most cases, this "flaw", as some believe, on the contrary, can be turned into an advantage, if we work on a proportional increase in total and dry muscle mass.
