Fitness/Diet » How to slim your waist, Lean Waist by: Kissy .:. Sun, 17 Aug, 2014 - 09:23:19:pm GMT

It is actually difficult with African women especially because of the heavy carbohydrate meals like Eba, Pounded-Yam, Akpu-fufu etc these meals are actually heavy but with little nutritional value: just imagin a girl eating 1 kg of meal in just one go, and this food goes into the stomach of the belly that she desires to be in flat or slim shape,

Everyone wants a trimmer waist. Spot exercises on the waist can tighten and tone the waist. The obliques or sides of your waist respond well to twists and turns. But if you have an under layer of fat, you won't see much progress without a program of diet and aerobic exercise as well. Along with losing fat all over, look at the benefits of exercise for the waist. Read on to learn how to slim the waist.

Instructions

1

Burn fat. The benefits of exercise aerobically are the most important. Good exercises for the waist are walking, swimming and rowing. But anything exercise that burns fat is beneficial.


2

Do abdominal exercises like crunches, but do them with a twist. Lay down on your back with your knees bent and slightly apart. Cross your arms at your chest. Lift your head and upper shoulders off the ground, moving your right elbow to your left knee. Move back to center, and then move your left elbow to your right knee.


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3

Lift your legs. Lie on one side, supporting your head with your hand. Raise the upper leg slowly, keeping it straight. Hold, and then slowly lower it to the ground. Repeat on the other side. When this move becomes easy, try lifting both legs up together.


4

Make a bridge with your torso. You may have called these back bends when you were in school. Place hands flat on the ground on either side of your head. Keep feet flat and knees bent. Push up with your hands so that your stomach rises and your back arches. Hold for a couple of minutes.


5

Twist your torso. Stand with feet apart and clasp your hands behind your head. Twist at the waist to the left, and then back to center. Twist to the right and back to center. Each time, twist a little farther. Another method is to place a broom handle behind your neck and drape your wrists over the stick. Twist from left to right, concentrating on each movement.


6

Bend to the side. Standing straight with your feet apart, hold a three- to five-pound dumbbell in one hand while bending your waist in the opposite direction. Repeat on other side.


7

Touch your toes. Stand in a wide stance. Reach one hand toward the opposite foot, keeping legs straight.


**Seeing is believing to those who do not have faith**


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Re: How to slim your waist, Lean Waist by: Papafa .:. Sun, 17 Aug, 2014 - 09:26:10:pm GMT

How to slim your waist line:
#1 Burn fat. The benefits of exercise aerobically are the most important. Good exercises for the waist are walking, swimming and rowing. But anything exercise that burns fat is beneficial.
#2 Do abdominal exercises like crunches, but do them with a twist. Lay down on your back with your knees bent and slightly apart. Cross your arms at your chest. Lift your head and upper shoulders off the ground, moving your right elbow to your left knee. Move back to center, and then move your left elbow to your right knee.
#3 Lift your legs. Lie on one side, supporting your head with your hand. Raise the upper leg slowly, keeping it straight. Hold, and then slowly lower it to the ground. Repeat on the other side. When this move becomes easy, try lifting both legs up together.
#4 Make a bridge with your torso. You may have called these back bends when you were in school. Place hands flat on the ground on either side of your head. Keep feet flat and knees bent. Push up with your hands so that your stomach rises and your back arches. Hold for a couple of minutes.
#5 Twist your torso. Stand with feet apart and clasp your hands behind your head. Twist at the waist to the left, and then back to center. Twist to the right and back to center. Each time, twist a little farther. Another method is to place a broom handle behind your neck and drape your wrists over the stick. Twist from left to right, concentrating on each movement.
#6 Bend to the side. Standing straight with your feet apart, hold a three- to five-pound dumbbell in one hand while bending your waist in the opposite direction. Repeat on other side.
#7 Touch your toes. Stand in a wide stance. Reach one hand toward the opposite foot, keeping legs straight.
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Start with 20 repetitions of each exercise. When you can easily do this, look at how to make an exercise more difficult by increasing repetitions or adding weights.
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Results from diet and exercise take time. Make certain you have realistic expectations. Talk to a plastic surgeon about laser surgery options if stubborn fat won't budge from your waist after diet and exercise.
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If you're looking for a smaller waist for a certain event, check out body-shaping underwear.
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Practice good posture at all times. Sit or stand with your shoulders back and your stomach pulled in to keep stomach flat.

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Re: How to slim your waist, Lean Waist by: MatureBeauty .:. Sun, 17 Aug, 2014 - 09:30:44:pm GMT

The only way to slim your waist is to firm it up and lose weight. I doubt if squats do much for your waist. Sit-ups, side bends and exercised of that sort would firm your waist better. Don't forget the weight loss.
by the way, i have forty years of studying diet, nutrition and exercise.

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Re: How to slim your waist, Lean Waist by: Fazil123 .:. Sun, 17 Aug, 2014 - 09:31:41:pm GMT

Not directly,but the squat is the best overall body movement to do. Include some trunk twists, ab work (seven different movements for those) and lots of core work.
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Re: How to slim your waist, Lean Waist by: DublinIisa .:. Sun, 17 Aug, 2014 - 09:36:38:pm GMT

How to get a slim waist?

OK....i have done a lot of exercising which have lead to great improvements in my back, arms, legs, weight etc.
But my waist seems to have only 5% improvement as compared to 95% improvements of other parts.
Is it the dieting that leads to slimmer belly?
I am a normal diet person & never take anything in excess.
Please help me!! I want a flat & slim belly. Do not even think about 6-pack abs.


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Re: How to slim your waist, Lean Waist by: MatureBeauty .:. Sun, 17 Aug, 2014 - 09:38:04:pm GMT


Quote from DublinIisa:
How to get a slim waist?
OK....i have done a lot of exercising which have lead to great improvements in my back, arms, legs, weight etc.
But my waist seems to have only 5% improvement as compared to 95% improvements of other parts.
Is it the dieting that leads to slimmer belly?
I am a normal diet person & never take anything in excess.
Please help me!! I want a flat & slim belly. Do not even think about 6-pack abs
Do some cardio. Don't listen to all those SOB workouts to get a smaller waist! If you look at the videos, the don't have small waists themselves! They are rectangular looking and stuff!

Those workouts add muscle in those areas which doesn't slim down the waist at all, it'll firm the fat or skin there and it'll be almost impossible to get rid of that muscle. What you need to do is cardio. Cardio melts off fat without adding muscle. So it'll melt away the fat on the sides, front and back of your stomach to reveal your real waistline. Cardio isn't a workout that focuses on a certain area it take s off all the fat anywhere there is. Don't worry it won't take off fat off your boobs unless your overweight and the fat in your chest and hips are just excess fat (fat that's not suppose to be there if your slim). Women are made of fat so your chest and hips won't change just your stomach and little on the thighs and your back.


Examples of cardio are : interval running, running, walking, biking , skiing, swimming, Elliptical training, Kick boxing, Jump rope.

These exercises are from best cardio workout for your waist, to least.

I didn't include all the others because others will add muscle and bulkiness to your waist and not diminish it to it's smallest.


I did interval running for 30-40 minutes each time and 3 times a week. I cut all my meals in half, so instead of having 3 meals a day I had 6 the same amount of food just at different times you have to eat every 2-3 hours a day to make your metabolism higher. Doing this, I lost 20 ponds in 2 months ( I WAS overweight) and I'm still continuing. I lost about 3 inches off my waist.


Just continue this until you're happy with the results.'
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Re: How to slim your waist, Lean Waist by: Papafa .:. Sun, 17 Aug, 2014 - 09:43:06:pm GMT

Take healthy food and plenty of water
Avoid junk/oily food, change your food habit.
do exercise everyday including brisk.
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Re: How to slim your waist, Lean Waist by: Papafa .:. Sun, 17 Aug, 2014 - 09:44:48:pm GMT

this website is great:
http://muscul.az.free.fr/uk/abdos.html

just click on one of the exercises and it will give you a video demonstration of how its done. they are all designed to target the waist and stomach area.

basically, do situps, crunches, then when you want to increase the difficulty do weighed situps. do some cardio to lose some pounds if you feel you need to. also, dont forget to eat right, no more fast food, drink alot of water NO soda/fizzy drinks.

also yoga exercise can help reduce the fat around your waist and strengthen your core while helping you maintain your fat levels. yoga will also help you develop good posture. youll find some great yoga tips here:
http://ezinearticles.com/?Best-Effective...

correcting your posture is the easiest way to make your waist appear slimmer. stand up strait and hold in your stomach. this will strengthen your abs as well as keep your stomach from bulging out. maintaining a good posture will instantly make your stomach look slimmer and your waist smaller.

when you are sitting at the computer, be aware of your posture. are you hunched over with your stomach bulging out? make sure you hold in your stomach so you don't develop a pooch lol.

another great tip ive learnt is don't eat late at night. eating late at night can cause you to store more fat in your waist and stomach. stop eating 3 hours before your go to bed. if you need a snack, eat something healthy like a piece of fruit or a handful of nuts (unsalted). good luck

hope this helps
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Re: How to slim your waist, Lean Waist by: Peperempe .:. Sun, 17 Aug, 2014 - 09:46:44:pm GMT

Spot reduction is a term associated with weight loss in one particular area of the body. The problem is spot reduction is not possible. When weight is lost, it is lost throughout the whole body. But don't be discouraged. You can slim down your waist line by doing cardiovascular exercise, and you can help tone it by doing weight training exercises. The weight training exercises should focus on all areas of the core.
Cardio

Any type of cardio will help you slim down your waist. Running, indoor cycling, swimming, elliptical training, jumping rope and cross country skiing are examples. Aim for at least 45 minutes of cardio three to four times a week. If you get bored easily, do a combination of events.
Hanging Knee Raises

Hanging knee raises are performed with a pull-up bar, and they target the lower abs. To do them, grab the bar with an overhand shoulder-width grip. Pull your knees up toward your chest and squeeze. Slowly lower them back down until they are straight and repeat.
Flutter Kicks

Flutter kicks are done from a face-up position on the ground. Place your hands under your tailbone to take pressure off your spine and lift your legs so they are 6 inches off the floor. Keep one leg where it is and lift the other one about 3 feet higher. Lower it down and simultaneously lift the other leg. Keep going up and down in a scissor motion. To increase the intensity of this exercise, wear ankle weights.
Bicycle Crunches

The bicycle crunch focuses on the obliques, upper abs and lower abs all at the same time. To do these, lie on your back with your knees bent and shins parallel to the ground. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow toward your left knee and extend your right leg straight out. Reverse the movement and bring your left elbow toward your right knee as you fully extend your left leg. Keep going back and forth in a smooth, cycling motion.
Seated Rotations

Seated rotations are done with a stability ball and medicine ball. Sit on the stability ball and hold the medicine ball in both hands at arm's reach in front of your chest. Maintain a straight back as you rotate as far to your right as possible. Rotate all the way to your left and repeat going back and forth. Keep your head in line with the medicine ball the whole time.
Long Lever Crunches

Long lever crunches are done with the aid of a bench. Lie on your back and prop your heels up on the bench. Extend your arms over your head and clasp your fingers together. Curl up your upper body by contracting your abs. Squeeze for a full second and lower yourself back down. Keep your arms over your head the entire time. Do not bring your arms past your ears while executing the movement.
Planks

Plank holds are an isometric exercise in which there is no lengthening or shortening of muscles. To do these, assume a position on the floor in which your forearms and toes are both in contact. Contract your abs to form a straight back and hold for 30 to 45 seconds. You can also do these on your hands. Either way, the important thing to remember is to maintain a straight line from your shoulders to your heels
**When you see me come around me, all things' gonna be alright now**


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Re: How to slim your waist, Lean Waist by: Diane .:. Sun, 17 Aug, 2014 - 10:01:02:pm GMT

Crunches, bicycles, etc.you need to do Cardio.daily.it'll take the fat away while your workouts tone your Stomache.if your not doing Cardio you will barely lose any weight.
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Re: How to slim your waist, Lean Waist by: Peperempe .:. Mon, 08 Sep, 2014 - 06:15:33:am GMT

Everyone wants to be skinny even those whose genes or races are not designed to be skinny. Everyone wants to imitate those anorexic models, come on African ladies, you are not designed to be like that, just maintain your figure 8 and be proud of your round bubble butts: they are super sexy even in the eyes of white men
**When you see me come around me, all things' gonna be alright now**


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