waist thickness issues

[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

[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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