Content

• To step
• Part 1 of 2: Weight loss
• Part 2 of 2: Lower back strength training
• Tips
• Warnings

Dimples in the lower back, also called the dimples of Venus, are small dents in the lower back that many people consider to be a sign of beauty. Although it is believed that the dimples are mainly genetic, there are also many people who believe that weight loss and strength training contribute to it. This is mainly because a lot of athletes seem to have these dimples, and that suggests that they are not purely genetic. People who have lost a lot of weight also say that the dents became a lot more prominent as they lost weight. Read on to learn how to get your Dimples from Venus.

To step

Part 1 of 2: Weight loss

If you already have dimples in the lower back and want to make them more visible, fat loss can probably help you with that. If you are already at a healthy weight, but no dimples, losing weight will not make you gain them; it is probably better to focus on strength training.

1. Reduce the number of calories you take in. If you are overweight and carry a lot of weight around your lower back and waist, losing fat will expose the underlying dimples making them a lot more prominent. Unfortunately, there is no way to lose weight locally, so if you want to lose weight, you have to do it all over your body. And you do that by lowering the amount of calories you take in every day.
   • Start by keeping track of how many calories you consume. Read all packaging labels, including calories from sauces, dressings, marinades, and beverages.
   • Most adults, regardless of weight or body type, will lose weight if they take in about 1,200 calories per day.
   • A safe weight to lose weight per week is between 1 and 3 pounds. Don't try to lose more than 3 pounds per week while dieting.
2. Eat healthy foods that keep you feeling full. Losing weight does not necessarily mean that you are constantly hungry. Vegetables such as broccoli, carrots, celery and asparagus provide your body with the necessary nutrients, and also ensure that you feel full for longer. Your diet should consist of vegetables, fruits, lean proteins (such as in chicken, fish, and tofu), whole grains, and some dairy.
   • Drinking enough water and / or green tea can also keep the appetite in check. To eat less per meal, you can drink two glasses of water before each meal.
3. Do cardio fitness. While exercise alone cannot make you lose weight, an increased heart rate does allow your body to burn more calories. It also increases the speed of your metabolism, so that you can lose weight faster. Try to exercise for at least 30 minutes at a time five days a week.
   • Running, cycling, walking, swimming, dancing, and kickboxing are all good examples of cardio fitness. Find out which one you enjoy doing and get on with it - that way you won't find it hard work.
4. Start a diet diary. Research has shown that writing down what you eat can make you lose more weight. That's because you become extra responsible for what you eat. Make it a habit to read all the labels and measure exactly what you are eating. This way you can keep track of what you eat per day and how many calories you take in.
   • Apps like CalorieTeller and Diet2Go can help you keep track of how much you consume every day.

Part 2 of 2: Lower back strength training

Lower back exercises can improve your overall appearance, help you create Venus dimples, improve your posture, and prevent back pain as you age.

1. Do the superman exercise. This is an exercise you can do at home that will strengthen your lower back and core. Start by lying on your stomach on the floor and extending your arms out in front of you. Use the muscles in your lower back to lift your chest, arms, and legs off the floor. Hold this position for 30 seconds, then return to the starting position.
   • Repeat this exercise two, three times.
2. Do "opposite arm and leg raises.""Start with your hands and knees on the floor and keep your back straight. Raise your right arm and left leg, keeping them parallel to the floor. Return to the starting position.Now lift your left arm and your right leg and return to the starting position.
   • Repeat this 15-20 times on each side.
3. Do the hip bridge. Lie on your back, bend your legs, and put your feet flat on the floor. Keep your arms at your sides and your hands on the floor. Use your hands to stabilize, and slowly lift your hips off the floor until your upper body is in a straight line with your legs. Hold for a count of five and return to the starting position.
   • Repeat this 15-20 times.
   • This exercise will help strengthen the lower back, as well as train the glutes.

Tips

• Keep in mind that some people have a predisposition to dimples, and some people don't. If weight loss and strength training aren't getting the job done, then you need to accept your body and focus on your own positive attributes.

Warnings

• Always be careful when using exercise equipment. For floor exercises, use a mat to protect your back and prevent injuries / discomfort.
• If you are at a healthy weight, don't try to lose more weight. Never eat less than 1,200 calories a day for more than three days in a row.