A few days before the start of a new year, many people aim to lead a healthier and more active life, but it is not an easy goal to achieve, since it requires a lot of discipline and perseverance to achieve a wasp waist after the Christmas festivities. and bigger buttocks.
The most effective way to achieve this goal is by performing an excellent exercise routine that directly impacts the abdomen and buttocks.. Thus, It is important to consult a health specialist about the exercises that can be recommended to achieve this purpose depending on the state of health, lifestyle and other conditions that are important to evaluate.
Now, the web portal Panorama Web has released a routine of exercises at home that can be done to get a small waist and increase the buttocks in just one month. However, recommends that people who have joint problems refrain from practicing these exercises, since some movements are high impact and could cause damage to health.
Exercises to increase buttocks and reduce waist
Jump Squats
For this exercise, you should only start in the squat position and jump high to land in the same place. It is important to remember that the fall should be smooth to avoid hurting the knees and that 4 sets of 30 repetitions should be performed.
Jump lunges
In this exercise, one knee should be placed on the ground and the other kept flexed, as if doing the classic lunges. Next, alter the movement with a small jump to perform 4 sets of 30 repetitions.
back kick
Specifically, this exercise is ideal for increasing the glutes and is very easy to do. It should be placed at a 45° angle and with a straight back, raise the leg back and give a small kick. The ideal is to maintain control of the body and movements so that the exercise is more effective. Experts advise doing 4 sets of 30 repetitions.
static squat
For this exercise, you must place yourself in a squat position, that is, knees bent, lift me up, with your back straight and your arms stretched out in front to maintain this static position for 30 seconds.
squats
This exercise is the classic squat that is very useful not only to increase the buttocks, but also to reduce the waist. It must be taken into account that the back must be straight to avoid injuries and it is best to do 4 series of 30 repetitions to obtain better results.
It should be remembered that these exercises must be accompanied by good eating habits and healthy lifestyle habits. such as eliminating alcohol consumption, sleeping between seven and eight hours, not smoking, eating foods rich in vitamins and minerals and avoiding ultra-processed foods.
Tips that help to have a flat abdomen
On certain occasions, exercise routines do not work to tone the abdomen, because on some occasions it can be a bad reaction from the digestive system, even so they should not be ruled out.
The portal Hola reveals a couple of tips that will help achieve a flatter abdomen and are the following:
- Eat yogurt: due to its high protein content, yogurt allows fat levels to be reduced, thus increasing muscle fat. It is also rich in probiotics, that is, it helps to better digest food, thus achieving a flatter abdomen.
- Relax: stress and lack of sleep can lead the body to overproduce cortisol, which is the hormone that regulates glucose and which can lead to inflamed abdomen or weight changes.
- Consume fragmented foods: probiotics and prebiotics favor the proliferation of intestinal flora, which help to reduce a flatter abdomen. The foods are: onions, artichokes, fruits and vegetables.
- Eating slowly: when you eat very quickly, the feeling of satiety takes time to reach the brain. Also, eating quickly introduces more air into the body.