waist thickness issues

[TGandsey]

So I already posted a thread about ab training but im curious to know if you ladies have any suggestion on how to minimize the size of your waist. I have a natural tilt to my pelvis and it looks like my abs are constantly sticking out. Im afraid to train them to hard with the fear of building them out. I definatly want definition and good abs im not sure what to do...

[tammyp]

id go high rep and no added weight.

[TGandsey]

Ya thats what I was thinking. Any certain exercises you find would be the "best"

[ChristyLaurenPoole]

I hardly do TOO much ab work. I focus more on diet and cardio for now. BUT I do use the ball for my abs. I do 4x25 sets of crunches on the ball, I hyper extend my back all the way and pull just with my abs till its contracted and then arch all the way back again.

[tammyp]

abs are made in the kitchen.

love that quote!

[ChristyLaurenPoole]

abs are made in the kitchen.

love that quote!

So true, I really don't do any ab work very minimal

[TGandsey]

I love that quote as well!!

[TGandsey]

So i just met with my coach to do some posing over the weekend and she is really concerned about my mid section. I am at 10% body fat right now so its not fat covering my abs, its just the fact that my stomach sticks out. So she is at somewhat of a loss as to what to do or how to go about fixing this issue. Im nervous to train them since i dont want to build them up any more, but i want a strong core and visible abs. Im totally at a loss as to what to do. I got a belt for when i do heavy squats and T-bar rows but not sure what else to do!

[ChristyLaurenPoole]

Do you have a facebook? You can add me on there and I can look at your pics. I'd say just stop training them for now, but I can't imagine that they are that bad. . . .

[TGandsey]

I dont have any recent pics up but i will add you!! I dont think they are that bad..... :(

[ChristyLaurenPoole]

Hey girl so just checked out your comp pics and I'm not really sure what you're coach is looking at? You look GREAT, and I've very impressed with your symmetry! You are a cutie! I guess post up some more recent pics? But honestly, I think you look fine and when you get close to your show, you will lean out and all the puff will go away in your abs if that is what it is? I don't see your abs sticking out in the least. Again, focus on your diet, and maybe just don't train abs for a month and see what happens?

[sassy69]

Are they literally sticking out? Is this a posture thing?

[TGandsey]

I think i does have a lot to do with my pelvis naturally tilting back. But i dont have the biggest upper body so it may give the illusion that my abs are bigger then they actually are.

[BikiniAshley_62]

Also, if you compete, the way you pose makes a difference; but it depends on what division you are.

I don't have a wide waist per se but I have wide set hips. I am Bikini, so when I pose it's important for me to angle one hip back to minimie that wide look.

Also, I don't know if anyone posted this (I'm still half asleep) but capping your delts can help offset the waist.

Happy training ;)

[TGandsey]

Ya I compete in Figure so ihave to be very carefull how i pose. I am working very hard on building up my upper body...I am a hardgainer and I also gain muscle in my legs very easy so i have to be carefull and go light which is very hard for me to do!! I am not sure as far as ab exercises what i should do or how often i should train them.

[BikiniAshley_62]

Someone on here will have great input. Def keep crushing those delts!!!

=)

[Melissa]

Based on the picture in your profile, I don't see that you have much to worry about as far as how thick your waist is in your side pose (not sure what you look like from the front). One thing I think all competitors should work on is practicing holding a "vacuum." You need to learn to control your abs and still be able to breath. I'll usually do this during cardio or in between sets when I'm training. As far as appearing wide from your front pose, some of the suggestions made above (like building your delts) will help. Also, if you get a suit that's a little higher cut on the sides, that can help give the illusion of a smaller waist.

[TGandsey]

Awsome!! Ya i have been practicing th vacuum, not sure i have it down yet, but i am working on it. Any cerain ab exercies you have found to be helpfull? I teach cardio kickboxing 5 days a week and my abs get fried in there so i tend to slack on them the rest of the week :( I also got a belt to wear when i train back and legs to hopefully help keep my waist tight!!

[James Tucci]

I have a friend who had the same problem (i didn't see it). Nonetheless, I suggested two things which made sense to me, and asked her to try. Wear a corset(sp) or a girdle during your cardio and all your heavy lifts (DL, Squats, Leg Press).

I know it sounds wild, but her waist went from a 28.6 to a 25.3 in a matter of 4 weeks.

[Sabie]

I agree with Melissa and James. Build on your delts, work on that vacuum, look in to the cut of your suit and continue to wear the belt. If your working with a naturally tilting pelvic as you get closer to contest the puffiness will be gone. Make sure your tempo for ab work is slow with no weight add. Good luck!

[LLAKE62]

Based on the picture in your profile, I don't see that you have much to worry about as far as how thick your waist is in your side pose (not sure what you look like from the front). One thing I think all competitors should work on is practicing holding a "vacuum." You need to learn to control your abs and still be able to breath. I'll usually do this during cardio or in between sets when I'm training. As far as appearing wide from your front pose, some of the suggestions made above (like building your delts) will help. Also, if you get a suit that's a little higher cut on the sides, that can help give the illusion of a smaller waist.

Melissa - can you talk more about practicing this during cardio?

[Melissa]

Melissa - can you talk more about practicing this during cardio?

I'll try my best lol. I just pretend I'm kind of posing when I'm doing my cardio and pull my abs in tight as if I was in a front relaxed position (chest up, diaphragm up, etc). I'll hold it for a bit so that I can practice breathing while keeping everything tight through the core. Hope this makes sense:p

[LookImDancinCrazy!]

Definitely work those transverse abs. A really strong set of transverses holds the entire ab wall in way more. Like everyone is saying, it's the vacuum that works them. As they get stronger you can try the vacuum while down on all fours. It's more challenging, but works the hell out of them. I've found that in the side chest pose, the concave ab wall makes the ham/quad sweep look more impressive.

Another thing is I'd be careful with free weight squats done when the legs are totally fresh. That activates the core very powerfully. Working the external obliques and rectus abs with low rep strength work is going to make them grow. I do squats last. By then the legs are blitzed, but the core is still fresh. That way the legs fail first. Incidentally that's the way Sergio trained, and he had a tiny waistline and very full legs.

[fitgirltitone]

IMO~ I agree with earlier statements...stop training abs, let your diet and cardio bring your midsection in...FYI, judges arent rewarding a lot of midsection definition with figure....

[TGandsey]

Thank you eberone for your advice!! I actually stored training them, got a lifting belt that I wear EVERYTIME I lift and have really focussed in keeping them tight 24/7 and have noticed a huge difference!!

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