The waist is one of the parts of the body that most worries women. Although many do not pay much attention to it, others seek by all means to have the so-called “wasp waist”. In the end, a thin waist, goes hand in hand with a healthy life. Carrying a good diet and constant exercise will result in a small waist according to your proportions. Here are some tips on food and exercise focused especially on this part of the body.
Perform at least half an hour of cardiovascular exercise five days a week. This type of exercise is best for burning calories and losing weight. You can go biking, jogging or swimming. Try to insert different exercises every day, so you will challenge your body and you will not allow it to become accustomed to only one type of effort. In addition, you will avoid boredom by having a less rigid routine.
Intercala in your cardio days a strength routine at least two days a week. Strength exercises accelerate your resting metabolic rate , which causes you to burn calories while toning. Seek that your routine serves to exercise your whole body. Use weights , leagues and if you go to the gym weight lifting apparatus.
Diet to reduce waistline
Start a diet free of fatty and sweet foods . Avoid empty calories like alcohol and soda. Add complex carbohydrates, such as whole-grain bread and rice, these help you feel satiated. Avoid simple carbohydrates, such as white flour and processed cereals. Animal protein is found in lean meats such as fish, chicken or turkey and reduces your consumption of fatty proteins such as pork or beef. Keep your salt intake below 2,300 mg per day. Remember that a high salt diet promotes fluid retention and causes swelling to make your waist look bigger.
Tonifies the abdomen and reaffirms the waist
There are many exercises designed to tone the abdomen and waist area. Add to your exercise routine the so-called “bicycle”, this focuses on your oblique abdominals and the greater rectum , in addition to being considered one of the most effective abdominal exercises. Lie down on your back, raise your head slightly and place your hands behind it for support. Lift your legs off the floor, turn your torso to the left and join your left knee with your right elbow. Stay in that position for three seconds and change sides. Perform three sets of 12 repetitions 3 days a week.
To tighten your waist, do the exercise known as a side plate. This is one of the best exercises to lose weight and affirm the waist. Lie on your left side and lean on your hip. Put your right arm aligned with your body. Bend your left arm and lean on your elbow. From this initial pose elevates your hip from the ground , you will feel immediately as your muscles begin to work. Hold this position for three seconds and then slowly lower to the starting position. Do 3 sets of 12 repetitions per side 3 days a week.
Remember that the results will be according to your natural proportions. Your measurements, age and body structure are elements that influence the results and how thin your waistline can be. We also recommend drinking two liters of water a day, keeping you hydrated is essential when you exercise and you want to reduce measures.