How to build a thick waste...not !!!

[dragonfly]

How to build a thick waist...not !!!

OK, to all "abs specialist" on the forum, what are the best exercises for building a strong core with minimum hypertrophy? I’m asking this because I’ve noticed that my waist line has somewhat disappeared ! I do have a six pack but it is just a biiiiit too thick for my liking I weigh 123lb, 15% BF and so far I’ve mostly done either weighed crunches on a decline bench (example: 66lb dumbell, 10reps, dropset to 55lbs 10 reps, 44lbs reps to failure, 3 sets) and cable crunches (132lb, 10 reps, dropset to 121lb, 15 reps, 3 sets). Only recently I started doing hanging knee raises. Most of what I do in the gym is compound exercises like deadlifts, squats, powercleans etc. Sure, some of these exercises work abs to an extent, however personally I found core strength to be a limiting factor to my deadlifting which is kind of annoying (currently may max dead is 165lb, 6reps, I’ve started weightlifting 15 months ago). I’d like to know how to get around that problem without looking like a tree trunk, I am a female after all, I am not afraid of heavy weights but I need to keep my curves ! :chick: :lol:

 

[futurepilot]

First...http://anabolicminds.com/forum/company-promotions/100153-mental-texas-wired.html

All the deads, squats, powercleans are adding to a more solid core. Did you have the curves your talking about at one time? Because body type/shape has alot to do with your bone structure and genetics.

 

[dragonfly]

Yes I did have a smaller waste but then I got too carried away with dumbells on decline just to show off :icon_lol:

 

[pistonpump]

thick waste as in a thick sh1t???

awww...its you, dragonfly, sorry i was gonna flame you on your spelling but its just sweet lil ol you. haha.


waist.

 

[dragonfly]

thick waste as in a thick sh1t???

awww...its you, dragonfly, sorry i was gonna flame you on your spelling but its just sweet lil ol you. haha.


waist.

Well, what can I say pistonpump, I'll do anything to get attention :dump::rofl:

OK, corrected my spelling, too embarrassing for someone with a PhD, haha ! Good my referees are not on this forum !

 

[smshannon001]

a lot of people say the squats will widen and/or thicken the waist... maybe throw in lunges every other instead of squats

 

[BigCasino]

Sure, some of these exercises work abs to an extent, however personally I found core strength to be a limiting factor to my deadlifting which is kind of annoying (currently may max dead is 165lb, 6reps, I’ve started weightlifting 15 months ago). I’d like to know how to get around that problem without looking like a tree trunk, I am a female after all, I am not afraid of heavy weights but I need to keep my curves ! :chick: :lol:

For your stats and lifting exp., that 165 x 6 Deadlift is pretty impressive young lady. Props for that!

At the same time however, I believe the deadlift (like squatting) not only strengthens the core but contributes to overall core hypertropy and thus a thicker muscles midsection. The deadlift is by far my favorite lift, but for me it shows, I have thick obliques on my sides, spinal erectors in the back that look like snakes, and my abs are just kinda this mass that juts out @ the front. All this on someone that started out with a pretty tiny little midsection.

I bet you are being harder on yourself than you need to be though, hypertrophy of your obliques would just add to the hour glass figure around your waist right? I vote for pix for constructive advice :food:

 

[pistonpump]

i second the request for pics for a better analysis.

 

[dragonfly]

If you all insist....
Usually I'm a bit more cut than this but I've been "eatin' up" for the last week because I'm racing in an 8hr mountainbiking event this weekend...I'd rather do a mini-bulk before racing than risking to WASTE the muscle away...

Now that I have exposed myself, I want some constructive advice !! :clean:

 

[futurepilot]

I’d like to know how to get around that problem without looking like a tree trunk,

I think you solved that problem, whatever your doing has you in great condition, honestly.

When you started talking about a thick waist, squats and powercleans i pictured you as a female russian shot putter.

So to answer your question, you must be blind because you get a 10/10 from me.

 

[SoCo4Fun]

I think it has a lot to do with how you hold your core when lifting. My fiancee has been a dancer her whole life and she gets on my case for this all the time. By holding your core correctly throughout the day it helps you hold it correctly when you lift which helps keep the proper abdominal "shape"...the best way to find out how to hold your abs is to cough...the way you flex when you cough is how you want to hold your abs most of the time to help with posture and that shape...sorry if this rant doesn't make sense...my REDuctions PM pills are kicking in and my thoughts are a little random.

 

[BigCasino]

Dragonfly,

I'm going to have to agree with futurepilot here, I was picturing a much more blocky figure. You're saying this is you below your usual level of definition, but even this is very impressive to me. I really would like to compliment you on your obliques, especially in the second picture (color).

The only thing I could ask, is if your goal is to have visible abs? From those photos it is difficult to visually see the abs, although your core looks very good, but for a woman to have abs visible it just becomes a matter of body fat %. Personally though, I think the look you have is great in that it is athletic, strong looking, but also very feminine / natural. FWIIW, I showed it to my girlfriend and she said it was inspiring.

Only other thing I would add, is that if you want to make your waist look smaller, you could continue to develop your lats / delts to further enhance your v-taper

 

[dragonfly]

I think you solved that problem, whatever your doing has you in great condition, honestly.

When you started talking about a thick waist, squats and powercleans i pictured you as a female russian shot putter.

So to answer your question, you must be blind because you get a 10/10 from me.

HAHA, not blind, just a perfectionist I'm afraid....
Here is what I'm talking about:

I know that the woman in the pics is stage ready with sub 10% BF, however, my point is, there are some exercises that contribute to an hourglass figure and there are others that do the opposite. I've done some research, and things like planks, side planks, kickboxing, stability exercises (example, try to squat standing on a medicine ball) are do's for hourglass fig, while weighed crunches (specially training obliques with weight) are :nono: Anything else ? :gotsearch

 

[dragonfly]

Dragonfly,

I'm going to have to agree with futurepilot here, I was picturing a much more blocky figure. You're saying this is you below your usual level of definition, but even this is very impressive to me. I really would like to compliment you on your obliques, especially in the second picture (color).

The only thing I could ask, is if your goal is to have visible abs? From those photos it is difficult to visually see the abs, although your core looks very good, but for a woman to have abs visible it just becomes a matter of body fat %. Personally though, I think the look you have is great in that it is athletic, strong looking, but also very feminine / natural. FWIIW, I showed it to my girlfriend and she said it was inspiring.

Only other thing I would add, is that if you want to make your waist look smaller, you could continue to develop your lats / delts to further enhance your v-taper

Thanks BigCasino, yes I do want to have visible abs, and probably will straight after the 8hr race :lol:
Also, trying to work more on my upper body, as you say, great lats/delts will make the waist look smaller. I'm guilty of overexercising my lower body cause it is my strongest part and as a female I find it hard to build mass in my upper body. After 6 months of training I could deadlift more than my bodyweight, took me 12 to get the bench even remotely close to that, another 20lb to go, haha... !

 

[Cub]

I thought I was coming into this thread to get tips on taking a bigger crap.

Looking good dragonfly!

 

[pistonpump]

i say you look fine, great actually. Building lats will help you out but id say its you natural body type thats the main issue. Looks like you have a bigger lower body and high hips which tend to make peoples waist look bigger, im the same way i think. I dont know if that made sense at all but honestly your midsection looks perfect. Maybe bigger glutes and lats and and 1-2% bf less.....idk, i think you look fine

 

[TimberLakers]

Dragonfly,

I'm going to have to agree with futurepilot here, I was picturing a much more blocky figure. You're saying this is you below your usual level of definition, but even this is very impressive to me. I really would like to compliment you on your obliques, especially in the second picture (color).

The only thing I could ask, is if your goal is to have visible abs? From those photos it is difficult to visually see the abs, although your core looks very good, but for a woman to have abs visible it just becomes a matter of body fat %. Personally though, I think the look you have is great in that it is athletic, strong looking, but also very feminine / natural. FWIIW, I showed it to my girlfriend and she said it was inspiring.

Only other thing I would add, is that if you want to make your waist look smaller, you could continue to develop your lats / delts to further enhance your v-taper

I followed BigCasino's lead here and showed my girlfriend. She did NOT feel inspired, and instead just slapped me upside the grill...

 

[dragonfly]

I thought I was coming into this thread to get tips on taking a bigger crap.

Take an overdose of Drive with an overdose of Flaxseed meal :icon_lol:

 

[firefighter2032]

Now that I have exposed myself, I want some constructive advice !! :clean:

WOW...

I can't think of any constructive advise...so I'll stick with the above statement

 

[jakellpet]

Get a 10/10 from me too - I personally doing see a thick waist at all.

 

[drivehard]

WOW!

I would love to date a girl that looks half as good as you...they are few and far between (or way too young).

Nice work!

 

[drivehard]

sorry, I was so impressed I forgot to add my $0.02.

Do exercises that keep your tummy tight and compact. Don't do exercises that stretch your abs out. You want to do tight crunches and knee raises and leg lifts. Don't do that crap where you are bent over backwards over an exercise ball. That lengthens your abs, and they will stick out when you stand up instead of staying tight.

Good luck!

 

[Manimalia]

If you all insist....
Usually I'm a bit more cut than this but I've been "eatin' up" for the last week because I'm racing in an 8hr mountainbiking event this weekend...I'd rather do a mini-bulk before racing than risking to WASTE the muscle away...

Now that I have exposed myself, I want some constructive advice !! :clean:

you've earned yourself a very attractive body. the only thing i'd suggest is that, if you want the appearance of a smaller waist, grow the lat muscles/don't hit the core with too much hypertrophicness, which is exactly what you/the others have suggested.

 

[OpKang101]

Problem with me is that , im a squat and deadlift person

so my obliques are pretty wide (no not love handles as i am around 6-7 percent bodyfat)

and it kinda bugs me out from an aesthetic standpoint.


but in my opinion, the heavier you go, the more stimulation the muscle gets, to break down, repair and GROW. (and get stronger)
I could be TOTALLY WRONG.



Sorry Dragonfly, I havent contributed anything meaningful......

 

[OpKang101]

HAHAH your deadlifts are far more than many guys.
Great job!

Ill ask my personal trainer to see if he knows anything about increasing core strength, without the "excess hypertrophy"

 

[Manimalia]

Problem with me is that , im a squat and deadlift person

so my obliques are pretty wide (no not love handles as i am around 6-7 percent bodyfat)

and it kinda bugs me out from an aesthetic standpoint.


but in my opinion, the heavier you go, the more stimulation the muscle gets, to break down, repair and GROW. (and get stronger)
I could be TOTALLY WRONG.



Sorry Dragonfly, I havent contributed anything meaningful......

but you did make yourself known as awesome. great job. no, seriously, Opkang, i wish i could get my fat that low. i-am-blatantly-hatin'.....SHlT!!!

 

[Jayhawkk]

Hmmm, the only thing I have to add is 'wow you're pretty..."

Sorry not too constructive but your frame already looks good to me and the advice given seems solid

 

[dragonfly]

Problem with me is that , im a squat and deadlift person

so my obliques are pretty wide (no not love handles as i am around 6-7 percent bodyfat)

and it kinda bugs me out from an aesthetic standpoint.


but in my opinion, the heavier you go, the more stimulation the muscle gets, to break down, repair and GROW. (and get stronger)
I could be TOTALLY WRONG.

Sorry Dragonfly, I havent contributed anything meaningful......

I think you are totally right OpKang and in the end, I'd rather sacrifice a bit of aesthetics for strength

 

[Jayhawkk]

The only time i'd sacrifice looks for strength is if the strength is functional.

 

[jakellpet]

The only time i'd sacrifice looks for strength is if the strength is functional.

x2 :goodpost:

 

[dragonfly]

The only time i'd sacrifice looks for strength is if the strength is functional.

Deadlifts=functional strength

Size doesn't necessarily equal strength and women are unlikely to develop massive muscle bulk no matter how much they lift...unless they get on 'roids :lol:

Yuck !!!!!!!

 

[Jayhawkk]

I mean the amount of strength versus what you lose 'looks' wise. If you're not a competitor and you lose aesthetics for lifting an extra 200 hundred pounds that you'll never use it wouldn't be a choice "I" would make. If I wasn't clear that I was making this a personal choice opinion, i'm sorry.

 

[dragonfly]

Hey, nothing to be sorry about Jayhawkk, we are expressing opinions here and everyone has their own, that is what makes the board interesting...and life...as long as we don't go killing each other because we are different

 

[jakellpet]

Deadlifts=functional strength

Size doesn't necessarily equal strength and women are unlikely to develop massive muscle bulk no matter how much they lift...unless they get on 'roids :lol:

Yuck !!!!!!!

Now THAT looks like men doing drag impressions poorly!:lol:

 

[dragonfly]

Now THAT looks like men doing drag impressions poorly!:lol:

No one beats Tim Curry :rofl:

 

[Jayhawkk]

Dr Frankenfurter!

 

[jakellpet]

No one beats Tim Curry :rofl:

well, I don't know about that.

What about Clitty Delish?

 

[pistonpump]

Clitty Delish? haha thats a good stripper name.

 

[Cub]

Deadlifts=functional strength

Size doesn't necessarily equal strength and women are unlikely to develop massive muscle bulk no matter how much they lift...unless they get on 'roids :lol:

Yuck !!!!!!!

I competed in a deadlift competition with the girl on the left about 4-5 years ago. She has changed A LOT since then!

 

[Australian made]

if you are 15% bodyfat like you say in your first post then i am royally fukked.

 

[pistonpump]

if you are 15% bodyfat like you say in your first post then i am royally fukked.

:lol: yeah, youre at about 30% then :thumbsup:

 

[EasyEJL]

are you more concerned about width side to side or thickness front to back? just wondering because in the pics you are posed in such a way to make me think its front to back that worries you rather than side to side. But loosing curves would be side to side.

 

[EasyEJL]

No one beats Tim Curry :rofl:

I dunno, this may top him...

 

[dragonfly]

are you more concerned about width side to side or thickness front to back? just wondering because in the pics you are posed in such a way to make me think its front to back that worries you rather than side to side. But loosing curves would be side to side.

Hey EasyEJL, yes you are right it is thickness front to back that worries me more. I have a hard time building the gluteal muscles in spite of all deadlifting, lunging, squating, goodmornings, pliometrics... and that makes it worse....but I am not giving up. I say this to bad genetics :FUfinger:
:lol:

 

[Variocam]

i stopped squatting b/c legs got too big (almost as big as my waist ?waste?).

If you want larger butt just do romanian deadlifts and glute ham raises (if you have the setup)

 

[BigCasino]

I competed in a deadlift competition with the girl on the left about 4-5 years ago. She has changed A LOT since then!

How strong was she?

and do you mean change in a good or bad way, asthetically..

 

[jakellpet]

How strong was she?

and do you mean change in a good or bad way, asthetically..

:think: I'm not sure if you're laughing along with this one mate?

 

[Cub]

How strong was she?

and do you mean change in a good or bad way, asthetically..

Let's just say she has gained plenty of mass since then. Good or bad? I guess that's entirely up to you.

 

[Australian made]

Let's just say she has gained plenty of mass since then. Good or bad? I guess that's entirely up to you.

admit it, she made you her b*tch.

 

[Cub]

admit it, she made you her b*tch.

It hurts too much to talk about.