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Waist sculpting in 5 tips

Waist sculpting in 5 tips

Not only do you want to have a flat stomach, but you also want to sculpt your waist and maintain clean muscles, i.e. free of fat and extras. So, why don't you follow these steps in order to become the focus of the attention of your relatives, friends and colleagues?

1 - Follow a proper diet

How is that? Before we answer this question, know that your waist muscles may be covered in a layer of fat. Therefore, it is necessary to eat foods that do not contain a large number of calories, in other

 words, to limit your body's supply of energy in order to make it spend what it has of them. In this case, stay away from: processed foods, rich in sugar and saturated fats and with a high glycemic

 index. On the other hand, it is better to focus on foods rich in protein: eggs, fish, birds,... Also consume carbohydrates found in starches such as pastries, rice, wheat and quinoa, in addition to the fats that are included in the composition of vegetable oils, almonds,...

2- Do special exercises

By this we mean those exercises that do not involve movement and that contribute to strengthening your waistband. There are 3 types of them:

First: Lay on your stomach, put your elbows or palms of your hands on the floor, raise your butt to form a straight line with your back.

Second: Lay on one side, put your elbow on the floor, and raise your butt to form a straight line with your back.

Third: Lay on your back, fix your shoulders on the floor, raise your butt to form a straight angle with your back and knees.

These exercises can help tone your core and waist muscles.

There are also other effective exercises that do not harm your back, including:

- Crunch: Lie well on the floor, raise your knees to form a right angle with your body, raise the top of your body and then lower it.

Candlestick: Lie on the floor, put your arms across your body, raise your buttocks and then slowly lower them.

Scissors: lie on the floor, let your elbows form a right angle with your arms, raise the entirety of your thighs and legs from each side separately.

Make sure that you do each of these exercises for 5 to 15 minutes in 3 to 5 sets of 20 to 50 moves each, with a 30-second rest period.

3- Don't forget the cardio exercises

Because you want to eliminate the fat around your waist, you should do cardio exercises, including fast jogging, cycling, swimming, jumping rope, and squash because they contribute to burning those fats, provided that their exercise is accompanied by a healthy diet.

4- Organize your meals

In fact, you have to change its map and follow a new one. Instead of adopting the classic program: breakfast-lunch-dinner, make sure that you eat small meals of up to 6, as you can easily digest their components and benefit from them to the end. 


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