10 Tips to reduce waist

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How many of us would not like to have a slim waist?

DATE: November 2022
AUTHOR: Rui Madeira |Health

RM Trainer we always prioritize health over aesthetics. But who said that a thin waist is just about physical beauty? Never forget the numerous health problems and consequences that can come from a swollen waist, therefore, with fat accumulation.

For this reason, we present the following 10 tips, shared from an article in Metropolitan Magazine, which can help you maintain an enviable silhouette.

1- Scheduled training

Get organized and plan an exercise program, if necessary, with the help of a Personal Trainer (PT). Depending on your goals, your physical condition and the time you have set for yourself, a PT will program a series of exercises and give you various guidelines so that your goal is achievable.

2. Oblique and transverse crunches

It's time to put aside the traditional abs and make way for the most effective ones to define your waist. Instead of exhausting the rectus abdominal, it might be a good idea to focus more on the obliques and transverses. We are talking here about different types of planks, trunk rotations, etc.

3. Hypopressives

They should be part of your daily life, as they will help to strengthen the deep muscles of the abdomen. This abdominal work is a good method to work the abdominal girdle and pelvic floor, increasing flexibility, improving posture and breathing capacity. Hypopressives can be worked in different postures: standing, quadruped, among others. The key will be to do them in apnea, maintaining the position for several seconds. You should concentrate and feel how the abdomen sinks and the diaphragm rises as you inhale.

4. Execution technique

Be sure to perform each exercise correctly to ensure the desired results. Here, once again, we emphasize the importance of consulting an exercise professional if you have difficulties in the way of performing the exercises that fill your training. Good technique is essential or else you will hardly get results!

5. Food

Nutrition and exercise should always go together. As a general rule, you will have to avoid the intake of artificial sweeteners and "trans" fats. Also, make sure your diet is balanced. It is advisable to consult a nutritionist who will adapt to your needs and tastes. Remember that your first visit is a diagnostic guide and recommendations that you can and should take advantage of.

6. Hydration

Drink a lot of water! Proper hydration is essential to combat fluid retention, increase vitality and keep you hydrated and ready for exercise.

7. Breathing

It is essential to follow a good breath when we exercise, especially in the case of the abs and also for the correct execution of the exercises. Surely you will be familiar with exhaling when making the effort and inhaling when returning to the starting position.

8. Rest

Get enough sleep and you will avoid unhealthy snacks. Did you know that lack of rest increases appetite and often encourages us to eat less healthy foods? A good rest allows us to face the daily routine with vitality, without having to resort to unhealthy snacks to get that dose of energy that we lack.

9. Consistency

There is no time to lose. Perseverance is an essential requirement for results to arrive as quickly as possible.

10. Spa

Stress is an enemy of a thin waist. So, pamper yourself and allow yourself to enjoy, either a relaxing or recovery massage, or even just a jacuzzi to relax, recover your body and give your mind a rest.

Basically, what RM Trainer recommends is that there is a balance around all these points discussed.

          The size of your waist will be directly proportional to the consequences of your behavior.