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Waist Your Breath - Breathing For A Tighter Waist
The crunch exercise is a foundation exercise of abdominal training. This exercise develops the muscles of the abs to help you build that much-desired six-pack. But did you know that there is a way to do crunches that can actually decrease the size of your waist?
The key to this technique is the top position of the crunch where your abdominals are contracted as hard as they are able to.
When you're in this top position, I want you to breathe in and out slowly a few times. Try and relax every other muscle except for the abs. This breathing in and out will intensify the muscle contraction (as you will find out immediately).
Here's how it works:
The muscles of the abdomen are arranged in layers around your midsection, similar in concept to the rings in a tree. While you're contracting the rectus abdominus (the top front layer of your abs, known as the six-pack) continuously, the deep abdominal muscle fibers are relaxing and contracting every time you breathe.
Each time the deep fibers relax, your rectus abdominus (because it is contracting so hard) will squeeze them in a little more, making your waist-area a little smaller and tighter.
The reason this works to tighten up your waist is straightforward. Usually, most people's abdominal muscles just sit there. They don't stay tight, therefore your midsection tends to slouch forward and outward.
This technique teaches your abs to maintain a degree of tightness and tone in them even when you're relaxed. This keeps your abdominals in, leading to a visually smaller waist.
The Abdominal Crunch, when performed in this fashion, can be effective for decrease waist size even without additional fat loss training and eating.
That being said, you will get better results with this exercise if you do use a targeted fat-loss training program while using this technique.
can i tie a trash bag around my waist to loss belly fat while i run?
i need to lose 45 lbs by june i am eating right and running every day
So you want to lose 45 pounds in 5 weeks? That is very dangerous. You are talking about 9 pounds a week. It isn't healthy to lose more then 2 a week. The kind of weight loss you are talking about is impossible, dangerous and possibly lethal.
Your trash bag idea will help you lose water possibly. But as soon as you drink anything, the weight will be back.
Try Spanks or a corset for smoothing your curves and give yourself a more reasonable goal. Like 10 to 15 pounds by June and 20 weeks for the full 45 pounds.
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