Venus dimples are those little hollows on the lower back that many people consider to be a sign of beauty. Although it is thought that they are mostly due to genetic factors, many people believe that weight loss and the right workout can contribute to them. This is partly due to the fact that many athletes have these cavities, suggesting that it is not just a matter of genes. Additionally, significantly overweight people report that these dimples become increasingly noticeable as weight decreases. Read this article to learn how to have Venus dimples.
Steps
Part 1 of 2: Lose Weight
If you already have a hint of dimples but would like to make them more noticeable, weight loss may be the solution. If, on the other hand, they are not very marked, despite being in your weight-form, lose weight it won't help; instead, you will need to focus your efforts on strengthening exercises.
Step 1. Reduce your calorie intake
If you are overweight and a lot of the fat is concentrated in your lower back and torso, losing weight will help highlight dimples. There is no way to reduce weight in one place on the body, so to get better results it is best to reduce your daily calorie intake first.
- Start taking into account the calories you consume. Read the nutritional tables of foods, including sauces, dressings, flavors and drinks.
- Most adults, regardless of weight and build, lose weight if they consume a quantity of calories that is around 1200 per day.
- Healthy weight loss ranges from half a kilo to one and a half kilograms in a week. Don't follow a diet that causes you to lose more than a pound and a half a week.
Step 2. Eat healthy foods that fill you up
Losing weight doesn't mean you're always hungry. Vegetables like broccoli, carrots, celery and asparagus provide your body with the necessary nutrients that can keep you full even longer than other foods. In addition to vegetables, your diet should also include fruits, whole grains, some dairy products, and lean proteins such as chicken, fish, and tofu.
Drinking plenty of water and / or green tea helps quench your appetite. To help you cut down on portions, drink two large glasses of water before each meal
Step 3. Do aerobic exercise
Increasing your heart rate through cardiovascular exercise helps your body burn more calories and speed up your metabolism, so you can lose weight faster. Aim for at least 30 minutes of exercise five days a week.
Running, cycling, swimming, dancing and kickboxing are all examples of aerobic exercises that burn calories. Find one you like and practice it - if you enjoy it it won't be hard to do
Step 4. Keep a diet diary
Studies have shown that writing down what you eat can actually make you lose more weight. Getting used to always reading the nutritional values and taking into account what you eat will give you the opportunity to have your calorie intake under control.
Sites like "Calorie.it" allow you to know the calorie content of various foods, so as to regulate yourself with the relative portions
Part 2 of 2: Lower Back Strengthening
Back strengthening exercises not only improve your overall appearance by highlighting dimples, but also improve back support and posture, as well as prevent back pain.
Step 1. Perform the "superman"
It is an exercise that does not require the use of tools and that you can safely do at home. It will strengthen the lower back muscles and those along the spine. Lie on your stomach on the floor with your arms stretched out in front of you. Use your back muscles to lift your chest, arms, and legs off the floor. Stay in position for 30 seconds, then return to the starting position.
Repeat the exercise 2-3 times
Step 2. Raise opposite arm and leg
Start by resting your hands and knees on the floor and staying with your back straight. Extend right arm and left leg parallel to the floor. Return to the starting position. Now, raise your left arm and right leg, and return to the starting position.
Repeat 15-20 times on each side
Step 3. Make the bridge
Lie on your back with your knees bent and feet flat on the floor. Keep your arms extended along your body and your hands supported. Using your hands to give yourself stability, slowly lift your hips off the floor until your upper body forms a straight line with your legs. Stay in position for 5 seconds, then return to the starting position.
- Repeat the exercise 15-20 times.
- Exercise helps strengthen the lower back as well as the buttocks.
Advice
Remember that some people are predisposed to have Venus dimples, while others are not. If dieting and strengthening exercises don't work, you need to accept your body as it is and see the positives
Warnings
- Do not try to lose any more weight if you are already in your ideal weight. Do not consume less than 1200 calories per day for more than three days in a row.
- Always be careful when using any kind of gymnastic equipment. For bodyweight exercises, use a mat to protect your spine and prevent injuries and discomfort.
