2023-12-22 21:26:28
The search for a sculpted waist is a goal shared by many, and although it may seem challenging, with consistency, specific exercises and healthy eating habits, notable results can be achieved. Here we present five effective exercises to mark your waist, complemented with good habits that will enhance your path to a more stylized figure.
Perform a side plank, resting one foot on the other and supporting yourself with one arm on the floor. Extend your other arm toward the sky and hold this position for 20 seconds, then switch sides. This exercise strengthens the abdominal and oblique muscles.
Read also: Do these 3 perfect exercises to gain strength
Lying on your back with your knees bent, touch your feet alternately with your hands. Repeat this movement ten times on each side. This exercise targets the obliques, helping to define the waist line.
Make circular movements with your waist, as if you were using a hula hoop. Do it for 30 seconds. This exercise not only works the abdominal muscles, but also improves waist mobility.
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Read also: 5 cardio exercises to tone your muscles and lose weight
Sitting on the floor with your legs bent, hold a medicine ball in front of your chest. Tilt your trunk backwards at a 45º angle, rotate your trunk, taking the ball to one side and then to the other. Perform this exercise 10 to 12 times on each side.
Place both hands on the floor, keeping your body straight in a plank position. She alternately brings one leg towards the opposite arm. Perform this exercise for 30 or 40 seconds to work the central area of the body.
These exercises are most effective when combined with good eating habits. An example 1,200 calorie menu includes:
- Breakfast: Almond milk, whole wheat bread with ricotta, lettuce, tomato and melon.
- Morning Snack: Hibiscus flower tea with sugar-free lemon and 12 almonds.
- Lunch/Dinner: Turkey breast in tomato sauce with brown rice, beans, lettuce, cucumber and carrot salad dressed with olive oil and lemon, and an orange.
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