How to Get Curves in the Midsection
Getting curves or shaping the midsection can take a lot of time and effort. This endeavor will be much more difficult for someone who has a lot of belly fat. The first step in developing more curves in your abdominal region is to lose fat. This will entail eliminating junk food from your diet, as well as foods that are high in fat. It will also require some cardiovascular exercises to help you burn fat. You can perform basic abdominal exercises to tighten the abdominal muscles and add more definition to them.
Things You'll Need
- Low fat/high protein foods
- Exercise bike or treadmill
- Sturdy office chair
- Bed frame
- Mat
Instructions
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Start eating foods that are high in protein and low in fat, such as chicken, tuna, fish, potatoes, rice, grains and vegetables. Increase the number of meals you consume per day and eat less food per meal. Eliminate junk food or foods high in fat from your diet.
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Stop eating several hours before you go to bed.
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Perform 20 to 30 minutes of cardiovascular exercise per day using an exercise bike or treadmill. To burn more abdominal fat, perform the cardiovascular exercise in the morning before you eat and at night.
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Place a sturdy office chair near the side of your bed. Sit down in the chair and place your feet under the bed frame or box spring of the mattress. Inhale as you slowly lower yourself backward until your body is parallel to the floor. Exhale as you come up at a 45 degree angle, still keeping tension on your abdomen. Do 10 repetitions and repeat the exercise three times.
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Place a mat on the floor. Lie down on the mat with your knees up and both feet on the floor. With your hands held loosely behind your head, slowly raise your head and shoulders off the floor, lean your head forward and crunch your abdominal muscles. Lower yourself back down. Do three sets of 10 repetitions. Finally, perform the same movement but this time twist slightly to the right when you lift your shoulders and upper back off the mat. Lower yourself back down then twist to the left when you come back up. Do three sets of 10 repetitions.
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Tips & Warnings
Eating high protein foods and complex carbohydrates such as potatoes, rice and green beans will fill you up so that you do not eat fatty foods. Eating meals more frequently, as well as less food per meal will help you burn the calories more efficiently. Eating more frequently can also boost your metabolism which enhances the fat-burning process. Everyone has a certain level of metabolism which controls how much fat they can burn. You will need to experiment to determine how much cardiovascular exercise you will need to shape your midsection. Limiting your fat intake will only enhance that endeavor. The exercises will help develop your abdominal muscles and potentially increase their definition, but you will not achieve a shapely or curvy midsection without also adhering to a stricter diet.
Do not overdo the abdominal exercises as you will be sore in the beginning. Start out slowly and gradually increase the number of repetitions.
