Dasom, the former Sistar member turned actress, has long been admired for her slender physique. However, recent photos shared on her social media have revealed a new level of fitness: distinct, "surprising" abdominal muscles.
On the 3rd, Dasom posted several images from a fitting room at a high-profile sports brand event. Wearing a black crop top that accentuated her silhouette, she showcased clearly defined "11-line" abs. The post drew immediate praise from fans, with comments highlighting her "insane" core and impressive athletic figure. Since her transition to acting, Dasom has remained active in the industry, most recently starring in the Channel A drama A Baby Has Arrived, which concluded last month.
The Strategy for a Slim and Toned Body
Achieving a physique like Dasom’s—where the frame remains slim but muscles are clearly visible—requires a delicate balance between a low body fat percentage and sufficient muscle thickness. This is accomplished through a combination of caloric management, targeted strength training, and precise protein intake.
For a woman's abdominal muscles to become visible, body fat typically needs to range between 18% and 22%. To reach this, experts recommend consuming 300 to 500 kcal less than your daily caloric requirement. This deficit should be achieved by reducing refined carbohydrates and focusing on nutrient-dense vegetables and whole grains. To prevent muscle loss during this process, protein intake should be maintained at approximately 1.6g to 2.2g per kg of body weight, which also helps sustain the basal metabolic rate.
Building Muscle Thickness and Visibility
Beyond losing fat, the abdominal muscles themselves must be developed to create visible contours. Core training should be performed three to four times a week. Effective exercises for strengthening the abdominal wall include:
Plank: For overall core stability.
Leg Raise: To target the lower abdominals.
Crunch: For upper abdominal definition.
Russian Twist: To engage the obliques and refine the waistline.
To complement these exercises, consistent moderate-intensity aerobic activity (150 to 300 minutes per week) is necessary to keep body fat levels in check. Additionally, prioritizing seven to nine hours of sleep per day is vital for regulating appetite hormones and managing stress-induced fat storage.
The Pitfalls of the "One Meal a Day" Approach
While Dasom has previously mentioned experimenting with a "one meal a day" diet, experts caution that this is not an effective strategy for long-term muscle definition. Extreme fasting often leads to insufficient protein absorption and a subsequent decrease in muscle mass.
The International Journal of Sports Nutrition and Exercise Metabolism (JISSN) emphasizes that dividing protein intake across several meals throughout the day is far more beneficial for muscle maintenance. Consuming all your daily protein in a single sitting prevents the body from engaging in repeated muscle protein synthesis. Furthermore, long fasting periods can deplete the energy levels required for effective workouts, increasing the risk of muscle atrophy and reduced physical strength.
