The fastest way to slim the waist and belly how to slim the belly and waist fat

Although your body type is determined by your genes, this is no excuse for not exercising. Waist fat is a problem for many people, so how can you fix it? Here are some suggestions to help you.

Change your diet

Not only do you need to reduce your calorie intake in order for you to burn fat, you can also make some choices to help you significantly improve your waistline. For example, in one scientific study, people who ate whole grains (minus five vegetables and fruits, three low-fat dairy products, two lean meats, and fish or poultry) lost more waist fat than another group who ate the same diet, but with refined grains. 1. Eat good fats. Studies show that eating unsaturated fats high in avocados, nuts, seeds, soybeans, and chocolate can prevent the accumulation of two types of waist fat. 2. trans fats such as butter, cookies, crackers - any food made from hydrogenated vegetable oils can cause more fat to collect in the abdomen, so avoid these foods whenever possible. 3. Include more fiber in your diet. Soluble fiber (apples, oats, cherries) will lower insulin levels and can accelerate the burning of belly fat.

Make sure you work out your transverse abdominal muscles

Your transverse abdominals are like your natural corset, so work into this area and you'll get a smaller waist. There are many movements in Pilates that work this pair of transverse abdominal muscles, which is a very effective method. There are a number of exercises, including doing 'planks', which for masters is raising your legs to a 45-degree angle to the floor, for intermediate trainees it's an 80-degree angle, and for beginners it's a 90-degree angle. Lift your shoulders off the floor, swing your arms flat to your sides, and do 100 strokes, breathing in through your nose every 5 strokes and breathing out through your mouth every 5 strokes.

Perform effective exercise movements

Twisting sit-ups

This requires you to lie on your back on the floor. Bend your knees and place your feet flat on the floor. Raise your hands to touch your ears. Slowly contract your abdominal muscles and gradually lift your body. When you feel your body has been raised to its limit, contract your side muscles and slowly turn to the left. Lower your body back to the ground. Repeat, but this time turn to the right. Try to do 1-3 reps at first, then gradually increase to 10.

Arch bridge pose

Get ready in the same position as you would for a push-up. Lower your elbows and keep your eyes on the ground. Tighten your abdominal muscles and imagine they are pressed against your back. As you do this, your hips should not buckle and your back should remain flat. Hold the pose for as long as possible, which will feel more comfortable. While holding the posture, do not arch your back, so that it remains as straight as possible. If it feels difficult at first, allow your knees to rest against the ground. Aim to hold the pose for 30 seconds and repeat the exercise 3-5 times.

Abdominal Stretching

Improve your curves by stretching your chest to make it bigger and spread the pressure on your lower back. Strengthening the upper body curves can make the waist look smaller.

Exercise with assistive devices

Hula Hoop

Hula hooping for 10 minutes a day will benefit your waist and hips, plus it will make you happy like a kid every day.

Dumbbells

Exercise your shoulders and neck muscles by lifting dumbbells from both sides. Lift 10 reps per set and do 4 sets a day. This widens your shoulders and outer head and makes your waistline look smaller.

Progressive exercise

Exercise in comfort

Make sure you have a workout mat, workout clothes, a water glass, and other things that will help you enjoy your workout. Music in the background can also add motivation.

Consider practicing yoga or Pilates

These are great activities for building core abdominal muscles, and you may also be more motivated by participating in a group exercise.

Keep breathing normally

Although it may seem obvious to you, many of these forget this when they focus on getting the muscle movements done correctly, which leaves you tense and prone to injury. You should remember to breathe in and out of the air when you get up and down, etc. If you are unable to practice at the right pace, consider doing yoga or Pilates to help you.