Having a big belly nowadays can be quite embarrassing.
That bulge peeks out through your clothes and throws off your entire look. But the below waist training guide can help you achieve the figure you desire.
Provided that you’re not overweight, two simple changes in your lifestyle can help you trim down your waist significantly. It’s just going to take a lot of motivation and proper commitment.
Waist Training Guide – Diet
There are no two ways about it; getting slimmer means you losing weight and the way to do it is to burn more calories than you consume.
1. Eat Small Meals
Instead of eating 3 big meals, eat 6 smaller meals containing nutrient rich food that enhance your metabolism.
2. Get Vitamins
You can try replacing some meals with healthy smoothies to ensure that you’re getting all the vitamins and minerals without gaining any necessary calories.
3. Reduce The Carbs
Incorporate super foods in your diet and reduce your intake of carbs and saturated fats.
4. Choose The Best Option
Switch your heavy breakfast of bacon and eggs with a bowl of oats.
Eat more lean meat instead of fattening red meat.
Put away your starchy white rice and switch it with brown rice or even better, some quinoa.
Throw out your junk food and get yourself a bowl of fruits the next time you’re looking for a snack.
5. Get Fiber
Add foods containing higher amounts of fiber in your meals so you feel full for longer and reduce the urge of eating at odd times.
6. Don’t Eat Right Before Sleep
Lastly, have dinner at least 2 hours before you go to bed so your body has the chance to burn the calories before you fall asleep.
Waist Training Guide – Exercise
Exercise will have to be a part of your daily schedule if you want your waist to shrink.
If you haven’t been working out, you’re going to have to get started with some cardio. Begin by doing some sort of aerobic activity, this will speed up your breathing and your heart.
You can take up an aerobics class which will help you build stamina and work out all your muscles as well, or you can take up some sort of physical activity like cycling, swimming, and jogging.
After a week or two of regular aerobic activity, you can add strength conditioning to your workout but don’t forget to warm up with cardio prior to strength conditioning.
Look up exercise regimes that target major muscles. Try doing two sets at the beginning and then push yourself to do more.
Some might consider exercising with a waist trainer to amplify the effects of this waist training guide.
Here’s a list of simple exercises that will help you strengthen your core and reduce your waistline:
1. Side Planks
Side planks are the most underrated exercises for strengthening your core. They are more challenging than traditional planks because you’re balancing your entire body on two points of contacts instead of four.
To do side planks, lie on your side and align your elbow with your shoulder. Raise your entire body, balancing it just on the side of your shoe and your elbow. Place your other hand on your hip to help you balance yourself.
If you want to make it harder on yourself then stretch out your top leg.
2. Alligator Drags
Alligator drags require you to tighten your core enabling you to balance your entire body on both your hands.
Start in the pushups position. Make sure your back is kept straight and doesn’t bend inwards. Place your feet on a towel or notebook (anything that will slide easily across the floor) and then move forward using your arms, dragging the rest of your body along.
Walk yourself forwards for at least 10 yards and then walk yourself back. Allow yourself to rest for a minute and then repeat it once or twice.
3. Bicycle Crunches
These are much more difficult than they look.
Lie on your back, stretching out your legs in the air, bring up one knee to your chest while keeping the other in the air and then switch legs. To make it harder, each time you bring up your knee, touch it with the opposite elbow.
Bicycle crunches give you a cardio hit and your abs a burn while toning your leg muscles as well.
4. Hip Thrusts
Hip thrusts are essential to this waist training guide. Again, they look a lot easier than they actually are. Hip thrusts target your glutes and your lower back. Sculpting your glutes automatically makes your waist appear smaller.
5. Vertical Hip Lifts
Vertical hip lifts stimulate your TVA muscles (Transverse Abdominal Muscles).
To do vertical hip lifts correctly, lie on your back and make an L shape with your leg. Push your feet towards the ceiling, using the weight of your legs to pick your hips off the floor.
Make sure you do this without any bending or swaying because it will defeat the purpose.
Sticking to this waist training guide will help you gain your flat waist in no time. Just do these exercises regularly and be careful with the food you eat.