How to reduce centimeters from the waist in a month without girdles: 3 infallible exercises
Losing weight quickly is the dream of most, especially if it is reflected in our clothes. The good news is that you don't need magic remedies, we tell you how to reduce centimeters from your waist in a month without girdles: 3 infallible exercises.
We tend to make weight our central axis. However, the number on the scale is not always indicative of your progress or regress when changing your habits, as it can be affected by different factors: from an increase in muscle to fluid retention.
On the other hand, losing sizes or centimeters from the waist not only indicates that we are doing well, but also helps reduce risks, because according to the Ministry of Health in Mexico, it is an indicator to detect health risks associated with fat accumulation.
3 infallible exercises to reduce waist
To eliminate fat from the waist and any other area, it is not enough to perform strengthening or toning exercises, we need a combination of these and those of a cardiovascular type. Try these options.
Jump the rope
It is perfect for losing weight and body fat without spending much. According to Mayo Clinic specialists, by raising your heart rate, it is an excellent cardiovascular exercise, with the advantage that you can do it regardless of your fitness level.
In addition, it is a complete exercise that exercises your entire body and burns enough calories. While these depend on the intensity and duration of the exercise, as well as your weight, someone weighing 200 pounds could burn more than 300 calories in 20 minutes of fast jumping or 240 calories with slow jumping.
If you combine it with a calorie deficit in your diet, you will reach your goal faster. The best thing is that you can include this exercise as a complement or protagonist of your routine. You only need suitable footwear and shorten the rope so that the handles reach your armpits.
You can start with basic jumping jacks or follow these routines to work your glutes while burning fat or increase the calories you burn, going up to 500 in 20 minutes.
plank with twist
Get into a plank position with your legs and arms stretched out, supporting your weight on the balls of your feet and the palms of your hands. Raise your right hand off the floor; turn your torso and legs to the left, while stretching your right arm pointing towards the ceiling.
Hold the position for 2 seconds, return to center and do the same on the other side. Do 5 reps per side. Rest for 30-60 seconds and start over, complete 3 sets.
lying twists
Lie down on the floor with your legs bent and your arms stretched out to the sides. Without stretching your legs, raise them; turn your waist and hips to the left. Your upper back, shoulders, neck, and head should remain flat on the ground.
Return to the center and repeat on the opposite side. Make 10 turns per side; rest and repeat until you complete 3 sets.
How to reduce centimeters from the waist in a month?
To lose weight and fat, as well as centimeters around the waist that reduce your risk of disease, there are no magic formulas. However, changes in lifestyle are the initial approach, although sometimes the use of medications and therapies is required.
In addition to cardiovascular and toning exercise, diet is key to reducing your waistline.
This should be balanced and varied, including fruits, vegetables, whole grains, lean proteins and healthy fats, reducing portions and avoiding foods high in sugars and saturated fats.
According to specialists, these are other tips that can help you:
1. Be based on the plate of good eating, including the different food groups in each meal
2. Reduce your salt intake
3. Moderate your alcohol consumption
4. Include foods rich in fiber, such as fresh fruits and vegetables, legumes and whole grains
5. Drink enough plain water every day
6. Set meal times to eat 3 main meals and 2 snacks, choosing nutritious options
7. Avoid skipping food
8. Get at least 30 minutes of physical activity a day (you can break it up into 10-minute blocks)
9. Avoid sitting for more than 45 minutes at a time. Take breaks to stretch, walk, do a couple of squats, thus reducing the risk of accumulating more fat in the abdominal area.
Achieving a wasp waist may take longer for some people than for others, it all depends on your percentage of fat. However, seeing results in a couple of weeks is possible if you are consistent.
Try these tips to reduce centimeters from your waist in a month without girdles and achieve that new, healthier version of yourself.
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