Content
- Steps
- Method 1 of 2: Part One: Losing Weight
- Method 2 of 2: Part Two: Lumbar Firming Exercises
- Tips
- Warnings
Lower back dimples, or Venus dimples, are notches in the lower back that many people consider to be an attribute of beauty. Although in most cases, presence is determined by heredity, many believe that losing weight and certain strength training will help you achieve these dimples. This is due to the fact that many athletes have such notches, which could mean that they are not exclusively hereditary. Also, overweight people notice that their dimples become much more noticeable in the process of losing weight. Read this article to find out what to do to get the Venus dimples.
Steps
Method 1 of 2: Part One: Losing Weight
If you already have dimples in your lower back, and you want to highlight them even more, losing weight will help you with this. But if you are at your healthy weight and you have no visible dimples, then losing weight will not help you achieve dimples in the lower backand you should focus your efforts on strength training.
1 Reduce your calorie intake. If you are overweight and fat is accumulating in the lower back and midsection, then losing weight will help you develop dimples in the lower back and make them more expressive. There is no way to lose weight in just one place, so if you want to lose weight in the back, you will have to lose total weight by lowering your daily calorie intake. - Start keeping track of the calories you consume. Read labels and don't forget about calories in dressings, sauces, condiments, and drinks.
- Many adults, regardless of weight or body type, will lose weight if they stick to the 1200 calorie daily limit.
- Safe limits for weight loss - 05, -1.5 kg per week. Do not try to lose more than 1.5 kg in a week.
2 Eat right to keep you full. Losing weight doesn’t have to mean you’ll be hungry all the time. Vegetables such as broccoli, carrots, celery and asparagus provide the body with the nutrients it needs to keep you hungry longer than other foods. Your diet should consist of vegetables, fruits, lean proteins such as chicken, fish and tofu, whole grains, and dairy products. - Drinking plenty of water and green tea can help you control your appetite. To reduce serving sizes, drink two full glasses of water before each meal.
3 Get some aerobic exercise. While exercise alone will not help you lose weight, speeding up your heart rate with cardio will help your body burn calories faster and speed up your metabolism so you can lose weight faster. Exercise at least 30 minutes 5 times a week. - Running, cycling, climbing, swimming, dancing, and kickboxing are examples of calorie-burning aerobic exercise. Choose what you like and make exercise a part of your routine - then you will not treat training as a duty.
4 Keep a food diary. Studies have shown that if you write down what you eat, you will lose more weight because you will be aware of how much you eat. Get in the habit of reading labels and measuring portions of food to keep track of calories. - Sites such as My Fitness Pal and Calorie King can help you determine the calorie content of various foods, keep track of your daily limit, and even make friends with others who are losing weight.
Method 2 of 2: Part Two: Lumbar Firming Exercises
Lower back strength exercises will not only improve your overall appearance and help you pump up Venus dimples, they will also improve back support and posture, and help you avoid future lower back pain.
1 Do the Superman exercise. This is an exercise that requires no equipment and you can do it at home by working out your lower back and trunk muscles. Lie on the floor with your arms outstretched in front of you. Use your lower back muscles to lift your chest, arms, and legs. Hold this pose for 30 seconds and then return to the starting position. - Repeat this exercise 2-3 times.
2 Perform opposite arm and leg lifts. Hands and knees on the floor, back straight. Extend your right arm and left leg without touching the floor. Return to starting position. Now raise your left arm and right leg, linger and return to the starting position. - Repeat 15-20 times for each side.
3 Do hip raises. Lie on your back with your legs bent and your feet flat on the floor. Place your hands on your sides with your palms on the floor. Using your hands for support, slowly lift your hips off the floor until your upper body is in line with your legs. Hold for 5 counts, then return to starting position. - Do 15-20 reps in one set.
- This exercise helps to strengthen the lower back and muscles of the buttocks.
Tips
- Remember that in some people the dimples are hereditary, and in some they are not. If diet and strength training haven't worked, then you should embrace your body and find your own positive traits.
Warnings
- Do not try to lose weight if you are already within the normal range. Never eat less than 1200 calories per day for more than 3 days in a row.
- Always be careful when using any equipment. For floor workouts, use a mat to protect your back and prevent injury or discomfort.
