How to get the Waist you want, at home!

All bodies are different, which is why some women have a more defined waist than others. If you assure that your waist is non-existent, we will tell you how to “make a waist” with this routine with weight to mark it.

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The curve of the waist in women has long been considered sexy. However, outside of beauty stereotypes and standards, it also has an association with health. A wide girth is often considered a risk factor for certain diseases.

How to workout waist

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Marking the waist will depend on other factors, such as the amount of abdominal fat. If this is greater, doing exercises such as twists or sit-ups will not be enough. In these cases, it is necessary to stick to a plan to reduce body fat.

To eliminate fat in that area and, in general, its excess in the body, specialists recommend that your diet be based on fruits and vegetables, whole grains, lean proteins, low-fat dairy products and limited amounts of added sugar and saturated fats.

Likewise, aerobic activity is key. You can walk, dance, ride a bike or run for 150 minutes a week. In addition to this, it incorporates strength training to tone and define your muscles.


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In addition to cardiovascular exercise to burn fat, performing waist exercises will allow you to easily reach your goal. By gaining weight, you build endurance and put pressure on your muscles, causing them to adapt, become more resistant, increase their strength, tone and improve the appearance of your body.

For this routine, use dumbbells from 2 to 5 kg, or with the weight that you feel most comfortable, depending on your physical condition. If you don’t have any, change them for a 600 ml or 1 liter bottle, filled with water or sand, or a couple of bags of rice.

Exercise # 1

Start standing with your legs shoulder-width apart. Take a dumbbell with both hands and raise your arms in front of you, stretched out, so that the weight is at chest height. Twist your torso to the left, without moving your lower body; return to the center and turn right. Complete 12 twists per side.

Exercise # 2

Part of the previous starting position: standing with your legs apart and holding a dumbbell with both hands. This time, reach your arms up so that the weight is above your head. Lean your torso to the right, as if you wanted to touch your hips with the dumbbell; straighten up and repeat on the left side. Complete 12 times per side. Take care to keep your back straight throughout the exercise.

Exercise # 3

Standing with your legs apart, grab a dumbbell in each hand. Lean your body to the right, so that the dumbbell reaches your knee; go back and repeat on the other side. Complete 12 repetitions per side. To increase the intensity, when lowering, raise the opposite arm above your head.

Exercise # 4

Repeat the previous exercise: tilting your body to the sides, but this time make the movement shorter, without reaching your knee, and quickly, alternating sides. In this way you not only work your muscles, you also burn fat. Repeat for 1 minute.

Exercise # 5

Stand with your legs shoulder -width apart and grab a dumbbell in each hand, arms by your sides. Bring your hands out in front of you and tilt your torso, lowering your hands as if in a deadlift position.

Be careful not to round your back, you can slightly bend your knees. Incorporate bringing your arms back to your sides.

Finish the circuit and repeat 2 more times, alternating with exercises like burpees or a few minutes of jumping rope. Combining this routine with cardiovascular exercise, you will be able to see results.

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Although it is true that research indicates that genetics influences our body type and where fat is distributed, as well as hormones, reducing and defining your waist is not impossible.

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