The waist is one of the areas of the body that tends to accumulate more fat and loses its shape when we neglect food and lifestyle.
We all crave a wasp waist and ideally is to make some decisions that will take you faster to your goal.
Diet to reduce the waist
Ideally, you start the day with a healthy breakfast, try to eat whole grains, breads, eggs and fruits. Stay well hydrated in the morning.
Do not forget to feed yourself with small, frequent meals to keep your metabolism at its peak, burn calories during the day and not feel hungry that in turn will produce anxiety. Eliminates carbonated drinks and processed foods.
Exercises to reduce the waist
The first thing is to start with cardio-type exercises that make your body more resistant and that allow you to burn calories. About 30 minutes by bicycle will help you to have the body ready for the next step of this method.
The next step is to perform, for example, abdominals that strengthen the central muscles. You can make variations and even the most experts recommend trying alternative exercises to turn the waist like hula-hoop, yoga and pilates.
Recommended exercises
1)
- Stand up straight, with your legs spread wide apart.
- Now, turn your waist to the right side, bend the trunk, and with your left hand try to touch the tip of your right foot.
- Go back initial position and now repeats the same exercise but to the opposite side.
- Performs the movements alternately to complete 15 or 20 repetitions.
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2)
- Atten on your back on an exercise mat and support yourself with your back straight and your knees bent.
- With your hands behind your head, lift your shoulders and chest off the ground and begin to make oblique movements trying to touch the left knee with your right elbow and vice versa.
- Keep your abdomen contracted while doing the movement and, to begin with, perform 3 sets of 10 to 15 repetitions each.
Photo: http://suplenat.blogspot.cl/2016/02/ exercises-for-getting-waist-de.html
3)
- Lie on your back, resting on the floor, but lifting your back slightly.
- In this position extend your legs as much as you can and lift them from the floor a fourth, so that the knees are diagonal to the buttocks and the rest of the legs parallel to the floor.
- Extend the arms to the front to have better balance and increase resistance.
- Keep the position 30 seconds, rest and repeat it at least 3 times.
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4)
The iron is an exercise that does not involve more movement, but equilibrium io and resistance. This exercise works almost all the muscles of the body, especially those of the abdomen and the waist.
- Stretches the body upside down on a mat and raises the body a little supporting you with the forearm and the tips of the feet.
- Keep the body straight without bending the knees or the spine, and stay at least 30 seconds.