The line of our waist and hips is undoubtedly one of the most attractive shapes of the body. And sometimes because we want to wear jeans or a skirt, we try to lose a few kilos. But it is not only about an aesthetic sense, our health and the need to maintain our ideal weight is also implicit. One way to model them is through some exercises. And the waist is the area where excess fat tends to accumulate more easily, so the exercises address its circumference to give it greater definition and flexibility.
Sometimes we also forget about our back just because we don’t see it and we don’t realize how we arch it, depriving the muscles of physical exercise. These become less active and the famous “love handles” appear on the back.
If you regularly do this series of simple but efficient exercises at home, in 2 or 3 weeks you will be able to reduce and tone those areas.
5 fundamental aspects to reduce accumulated fat
- The correct thing is to make the aerobic metabolism use the accumulated fatty tissue as energy.
- This aerobic activity should have a minimum duration of 30 minutes per session.
- It is not enough to increase energy consumption, it is necessary to take care of what we eat to allow our body to burn the fat reserves that we have.
- Include certain foods in your diet, such as green tea, garlic and ginger, among others, that increase metabolism very slightly.
- Try to drink two liters of water a day in the winter and up to three during the summer months, whether you’re thirsty or not. The liquid will serve to reduce retention and to dissolve fat.
forward bends
2- 3 sets
10-15 inclines
How to do it
- Stand up straight, feet shoulder-width apart.
- Lean forward without bending your knees.
- Reach the floor as far as you can.
- Stretch down to the ground slightly.
tilts to the sides
3 sets
15-20 inclines
How to do it
- Stand up straight, feet shoulder-width apart.
- Raise one arm up, put your hand behind your head.
- Hold a dumbbell in your other hand and lower it.
- Make short inclines to the side holding the dumbbell.
push-ups
2-3 sets
20-30 push-ups
How to do it
- Get in the starting position.
- Shift your center of gravity into your arms.
- Lower your body, bending your arms at the elbows.
- Return to the starting position.
bow position
1 series of 20 to 60 seconds
How to do it
- Lie face down.
- Stretch your arms forward.
- Arch up, raising your head, arms, and legs at the same time.
- Hold your ankles with your hands.
- Take a deep breath. Stay in this position for a few seconds.
- Exhale and relax your muscles, returning to the starting position.
little boat
3-4 sets
15-20 reps
How to do it
- Lie on your stomach, stretching your arms and legs.
- Raise your arms and legs at the same time, arching your back.
- Hold the position for a few seconds.
- Return to the starting position.
Reverse Crunches on a Pilates Ball
1-2 sets
15-20 times
How to do it
- Lie down on the ball.
- Plant your feet on the floor shoulder-width apart.
- Put your hands behind your head.
- Raise and lower your shoulders and upper back, keeping your neck straight.
Bridge
1-2 sets
3-5 seconds
How to do it
This exercise is very efficient and useful for the back. But it is dangerous to try to do it without prior preparation. Start your bridging attempts just a few weeks after doing the above exercises regularly.
- Lie on your back, bending your legs, rest your hands on the floor above your head.
- Slowly begin to lift your hips, then your shoulders, arching your back.
- Stop at the maximum point for a few seconds.
- Try to return to the starting position, carefully lowering your back to the floor.
Important: The Bioguide seeks to provide information to people to help them in the search for their personal and autonomous development. The instructions provided require personal responsibility in order to guarantee maximum safety conditions. All procedures must be carried out with the necessary precautions and in the safety of children. The site is not responsible for possible consequences caused by the use of the information offered.
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