Effective exercises for a thin waist

Many people dream of a thin waist, but not everyone knows what exercises to perform in order to achieve tangible results.

Interesting Facts:

  • Previously, the bodybuilders training program included exercises to strengthen the muscles of the abdomen, and a thin waist was unacceptable (they even condemned it).
  • You can not narrow the waist on the sides, it can be made thin only in relation to the stomach-back.
  • TVA (TransVerse Abdominis) - the muscle of the abdominal wall, directly involved in the formation of the press. She is a kind of muscle corset that supports weight. An important role was assigned to her in the issue of strengthening the muscles of the back and in preventing the occurrence of pain in this area.
  • These muscles were intensely strained by Frank Zane to demonstrate the inverted abdomen and thin waist during bodybuilder competitions.
  • To work out the muscles of the TVA at the initial stage, inert vacuum exercises are used, followed by a smooth transition to similar exercises involving all limbs in a sitting position, as well as various combinations of previous elements.

It should be noted that thanks to this training, not only the waist narrows, but the pain in the lumbar region also disappears .


  • 1 V-shaped physique
  • 2 Vacuum in bodybuilding
  • 3 Beautiful and pain-free
  • 4 Exercises for TVA
    • 4.1 Inert exercises vacuum
    • 4.2 A more complicated option
    • 4.3 Vacuum while sitting
    • 4.4 Functional vacuum
  • 5 Conclusion

Body shape

With regard to physique, bodybuilders continue to follow the principles of the old school of bodybuilding, although in the modern world it is called "hippo-like." Basically, this choice is associated with a tightened waist and the formation of a classic V-shaped figure, like athletes in the 70s.

At that time, the main task for bodybuilders was to build physique in general, and no one thought about building some separate parts of the body. Be that as it may, the real goal of bodybuilding is to create a visually beautiful figure in general.

For example, Arnold Schwarzenegger, once a former mass monster, had a thin waist. And here we are not talking about a genetic predisposition, but about a small waist circumference in relation to the stomach-back. This volume can be controlled by a person, unlike, for example, bone structure.

The bodybuilders mentioned, like Lee Haney, wore thin waists solely because of their efforts. Work on this part was a priority for them along with the study of biceps and chest. Therefore, they achieved amazing results - a vacuum inward belly.

Bodybuilding Vacuum

Consider the well-known " vacuum " pose of Zane. Being in it, Frank intensively contracted certain muscles, namely TVA. Now nobody thinks about it, but in vain.

These transverse muscles are the deepest, they are located under the oblique and rectus abdominis muscles. Unlike most other groups that provoke bone displacement, this is not characteristic of TVA, which is their uniqueness. In fact, many fibers of the transverse muscles are not even connected to the bones. TVA work on the transverse state of the middle part of the body, which justifies their name.

These muscles can be safely called a natural weighting agent, because their work is commensurate with a special weighting belt. With their reduction, intra-abdominal pressure increases, and the spine becomes stronger.

However, this does not mean that they are intended only to facilitate the lifting of large weights. TVA keeps organs located in the abdomen in place, preventing bloating and other negative effects. Obviously, the given arguments are enough to pay due attention to these muscles during the trainings.

Beautiful and without pain

Exercising these muscles is advisable not only to make the stomach tight and strong. Their role in preventing pain in the lumbar region should not be underestimated. According to the results of studies, in the vast majority of people suffering from pain in the back of the TVA, the muscles are in a “sleepy” state, that is, they do not contract when necessary.

However, it was experimentally proven that with the help of certain exercises it is possible to “awaken” these muscles and solve the problem of back pain, as well as reduce the waist.

TVA Exercises

At the initial stage, there is no need to overload your body with excessive exercises. The simplest vacuum exercise known as “ pulling the abdomen ” will do. To do this, you need to lie on your back and draw in your stomach. With it, and should begin training.

Inert exercises vacuum

  1. Take a supine position. Bend the legs at the knees so that the feet fit snugly against the floor (or other surface on which the exercise is performed).
  2. Exhale as much as possible to raise the diaphragm. In combination with an empty stomach, the ultimate reduction in TVA is achieved.
  3. Pull the navel to your back as close as possible. The deeper it goes down, the more transverse muscles are tensed.

At the initial stage, you should try to keep the vacuum at each repetition for about 15 seconds . Subsequently, the time to complete the exercise is gradually increased until, at each repetition, the vacuum can be kept for a minute .

An obstacle in this matter can be the inability to hold your breath, so if necessary, take small breaths. At first, no more than three repetitions should be performed, followed by an increase to five. Of course, this is subject to a serious approach to classes and results.

You should not rely on the effectiveness of an exercise with its poor-quality and unfocused performance - this is obvious. For best results, it is recommended to perform this breathing exercises in the morning, immediately after waking up, right in bed.

In addition to the fact that morning exercise greatly simplifies the whole process, it is still beneficial because the stomach is empty at that time. Thanks to this, the abdomen is pulled extremely deep, which ensures maximum compression of the TVA.

More difficult option

An additional, more sophisticated version of the vacuum exercise is added after “ pulling in the abdomen ” five approaches per minute are easily performed. This exercise is complicated because the work will be carried out against gravity .

  1. Take a position on all fours, while the position of the shoulders and wrists should be extremely vertical in relation to the body, the hips are located above the knees. The neck should be in a comfortable position for the training person.
  2. The principle of implementation is similar to an inert vacuum exercise: maximum exhalation and pulling the navel to the back to the limit.

If the goal is to achieve regular minute repetitions, similar to the previous exercise, you should start with objective numbers. At the initial stage, it will be enough half a minute for each repetition with a gradual subsequent increase to a minute. If you experience pain in the back, you should periodically give the abdominal muscles a rest by relaxing them.

Sitting vacuum

At first glance, it seems that there is nothing more complicated than a vacuum on all fours, given the work against gravity. However, it is not. The fact is that the variation in the sitting position is much more difficult to perform, since the stabilizing muscles of the vertebral section are involved.

So, to begin with, the exercise must be performed on a solid surface. To accept a sitting position without any persistent devices. Retract the navel in the direction of the back, as in previous versions. Training should be continued until the result is achieved - a minute hold.

To accelerate progress, it is recommended to perform this element on an unstable surface (Swiss ball).

Functional vacuum

Now you can move on to the functional options for the exercise. During the day, when it becomes possible to take a sitting position, you just need to use such moments and draw in the navel.

Throughout the day, you need to monitor your stomach and not be allowed to relax when the body is in a sitting position. As a rule, many people spend more time sitting than standing. But even in this case, you should constantly monitor so that the TVAs are in tension. Subsequently, this will become a habit, and will no longer require special attention. Approaches and repetitions do not need to be considered, retraction of the abdomen and vacuum must be made a familiar daily process.

In a standing position, forget about the transverse abdominal muscles also. Let them be in a light tension, and soon they will contract themselves.


If you take part in bodybuilding competitions or plan to do this, do not ignore the above exercises, which are aimed at the "destruction" of the abdomen . A thin waist will certainly impress the judges. Their eyes will be riveted to the bodybuilder's body as soon as he appears on the stage, so they will see him not only in prepared poses, but also in between. A taut and beautiful belly will significantly improve the appearance of the body. In addition, performing regular vacuum exercises, you will look more profitable, because you can demonstrate a thin waist.