Back dimples, also known as Venus dimples are indentations found on the lower part of the back. They are considered to be a sign of beauty and most people would do anything to have them. While they are thought to be genetic, back dimples can be acquired through certain exercises as well as weight loss programs. One of the reasons why it is believed that these dimples can be acquired through specific exercises is the fact that most athletes appear to have them. Also, most people who’ve engaged in weight loss programs suggest that the indentations become more visible once they start losing weight. If you are one of those people that would love to have these indentations, you’re probably wondering how to go about the process. This article provides you with tips on how to get back dimples.
Weight Loss to Achieve Back Dimples
You are probably reading this article because you’d like to know ways to get back dimples or at least make them more prominent. Losing some fat is one great way to do this. If you already lead a healthy lifestyle and have achieved your fitness goals, losing weight might not be an option for you. Instead, you should focus more on strength training that will help you get back dimples as time goes by.
When losing weight, you should first focus on reducing your calorie intake. If you carry a lot of weight in the midsection or lower back, then losing some of the weight can help make the dimples underneath more prominent. Note that there is no way to lose weight in just one section of the body. If you are working out to make back dimples more visible, you’ll have to cut calorie intake and reduce overall weight. You can do this by keeping track of your calorie intake by reading labels on all the food you take, including beverages, seasonings, sauces and dressings.
If you consume about 1,200 calories each day, you are bound to see some positive changes. Avoid overworking yourself with any fitness programs to stay on the safe side. Losing between 13 pounds each week is a healthy way to go about it.
Taking in healthy foods that help you stay full will make it easy for you to lose weight. Vegetables such as asparagus, celery, carrots and broccoli help you stay full for extended periods of times while providing your body with necessary nutrients. Try going for a diet that only consists of fruits, vegetables and lean proteins such as whole grain, tofu, fish and chicken. Do not forget to take in a lot of water. This not only keeps you body hydrated but also helps cut down on food portions. Drinking at least two glasses of water before a meal will help you consume less food, making it easier to lose weight.
Starting aerobic exercises, will allow you to see positive results within a shorter period of time. However, raising your heart rate through cardiovascular exercises allows your body to burn calories at a faster rate. Running, kickboxing, swimming, hiking and cycling for at least 30 minutes, five days a week will help you achieve this goal a lot sooner.
Training Specifically For the Midsection and Lower Back
Strength training is good for your body in more ways than one. This type of training will not only help you create back dimples but also improve your overall health. You can improve your posture as well as spinal support that will eventually keep back pains at bay when you grow older.
The superman exercise is one of the most effective lower back trainings there is. The fact that you don’t necessarily need equipment for this type of exercise means that anyone can carry it out at anytime and place. This exercise aims at working your core muscles as well lower back. You’ll first need to lie down on your stomach and extended your arms forward. Using your lower back muscles, lift you legs, arms and chest from the floor and hold this position for 20 to 30 seconds before going back to the initial position. Repeat this process 3 to 4 times.
Another equally effective training exercise is Opposite Arm and Leg Raises. Start off by getting down on your knees and arms with your back straight. Lift your left arm and right leg and aligning them with the floor and then do the same for the other arm and leg after getting back to the initial position. Repeat this process 20 to 25 times.
The final training exercise that will allow you create back dimples indentations is The Hip Bridges Exercise. First, you’ll need to lie down on the floor with your feet on the floor and knees bent. Place your hands at your sides with the hand placed on the floor. You’ll then need to raise your hip off of the floor, using your arms for support. Hold this position for at least 10 seconds and then return to starting position. Repeat this steps 20 to 25 times.
If you consider back dimples to be sexy and would like to have them on your body, then you’ll need to prepare your mind and body for the task ahead. Some dedication and motivation will help you achieve these goals within the shortest period of time.
Author: Reese Rider@ EzineArticles