How do I get my waist smaller?

[Swole_2112]

I already know that 80% of one's body composition is in their diet. That being said, I'd like to get my waist smaller and was wonder what movements in the gym I should do and avoid to accomplish this. Anybody?

[silver_shadow]

you aren't serious right?

just get to 6 pack levels of bf or below and that's the best you can hope for.

[Swole_2112]

I am serious and it's not rediculous, either. The waist is part of the core musculature. Any very heavy movements that involve that muscle group can serve to make it larger. For example, I can easily imagine very heavy deadlifts and squats with a weight belt having such an effect on the waist line. All things being equal, bigger muscle moves more weight. So, you put the core musculature under heavy loads and it responds by getting thicker. I'm not saying that happens with everyone, but the logic is not only sound, but is based on the same principles that guide every muscle building movement that we do.

[silver_shadow]

hmmm... yea perhaps squatting & deadlifting heavy increases waist size.

i don't know - it's your call. if you want to cut out the 2 lifts which add muscles like no others to your whole body for the sake of an inch or 2 on your waist. i'd pick a larger waist with 6 packs any day AND a big back and legs :)

then of course genetics too plays a role - if you are rectangular shaped even at low bf, then you have to live with it.

[Killer]

Genetics will be the most important. If you are that worried about it, you may not want to do full deads as some say that builds obliques.

But your pelvic girdle is your pelvic girdle, cannot make that smaller.

[Mr. Pelham]

diet, train, diet, train...

I used to have a 29-30 in. waist when competing (5-6%) then my SM or PL training days it was a 36-38 at 225-230lbs...now I'm 190 it's 32 in.

[Swole_2112]

The effect I describe definately happens more with deadlifts than squats. I will NEVER say goodbye to squats, but my legs develop so easily, even though I can squat four plates at the drop of a hat, I have no need to go above three. As for the deadlifts, I can say goodbye to them. My back develops just fine doing pull-ups.

I know that ones pelvis will always have a certain shape and nothing (save surgery) is going to change that. No argument here. However, I'm referring to the obliques, which as was stated above, can be enlarged by heavy deadlifts.

Bottom line, I know there are skeletal limitations that are being delt with here, but I know there are training adjustments that can be made to address the idea of making one's waist as small as possible. And as killer mentioned, deadlifts may be a factor for some.

[JG1]

no deadlifts and do vacuums everyday.

[Swole_2112]

no deadlifts and do vacuums everyday.

Thank you. How does one properly execute a vacuum pose?

[Cardinal Slin]

Training your abs and lower back will build muscle in those areas which will add to the size of your waist. As said, diet is really the key, when I use t3, I get my waist damn small for my size

[PeteM]

wear a belt for squats and deads and work vacuum holds. On all 4s, suck you stomach in towards your spine as far as it will go, hold for 20s, rest 40s and repeat 4-6 sets.

[JG1]

Yup, what PeteM said. When I do them I'll do 4 sets of 60 second holds, resting for 60 seconds between sets.

[Swole_2112]

wear a belt for squats and deads and work vacuum holds. On all 4s, suck you stomach in towards your spine as far as it will go, hold for 20s, rest 40s and repeat 4-6 sets.

I thought that wearing a belt would add to waist size since it gives those muscles something to push against. No?

[PeteM]

No, it takes over for your muscles. When your lifting heavy, they need to contract to shrink down your abdominal cavity which increases intra abdominal pressure - a tight belt will do this for the muscle - much the saem as working with straps too much will kill your grip strength / forearm size.

[G-REX]

Actually it kind of depends on how you use the belt. As powerlfiters we actually push out against the belt during the squat and the deadlift to help stabilize the trunk. While it helps get a big squat and pull, it definitely causes the midsection to get thicker. This is why so many powerlifters have a barrel chested look to them. If all you do is cinch the belt down as tight as possible and just let it do the work, then no your not activating those muscles so you shouldn't add a lot of thickness to your midsection. Just be warned, using a belt in this manner can actually cause the abdominals, QL's, erectors and obliques to get weak in that position because the belt is doing all the work.

I'm with Shadow. Squat and pull big and you'll put on enough size that your waist will look small regardless. A well developed posterior chain will help you stay healthy as well as look good for BB and allow you to pursue other avenues should you become bored with BB.

[Nick]

Aren't u 6.5% bf? how much smaller do u want ur waist to be.

[Mr. Pelham]

wear a belt for squats and deads and work vacuum holds. On all 4s, suck you stomach in towards your spine as far as it will go, hold for 20s, rest 40s and repeat 4-6 sets.

aren't you supposed to suck in, hold and blow your air out?

[PeteM]

aren't you supposed to suck in, hold and blow your air out?

yep

[Swole_2112]

I'm actually just a little below 6%.

[MR. BMJ]

Are you constipated?

Visceral adiposity could be a factor if you are on some androgens at high dosages (Low test levels, or high doses), elevated cortisol, possibly elevated estrogen, insulin resistance, HGH, water retention.....etc.


BMJ

[Swole_2112]

Are you constipated?

Visceral adiposity could be a factor if you are on some androgens at high dosages (Low test levels, or high doses), elevated cortisol, possibly elevated estrogen, insulin resistance, HGH, water retention.....etc.


BMJ

I appreciate the heads up, but none of the things that you listed associated with visceral adiposity are an issue with me.