Stage № 1. Reconsider your diet
Try to minimize the amount of sugar and carbohydrates in your diet: replace soda with tea, sweet scones with nuts and fruit, and sugar with honey. Eat more vegetables and fiber.
Stage № 2. Get rid of extra weight
Run 30 minutes a day and soon you will see positive changes in your shape. If it’s too hard for you to run 30 minutes in the beginning, you can walk and run. Running burns 2.5 times more calories than walking.
Swim at least 30 minutes 2-3 times a week. Choose the style and pace you like. The most important thing is to stay moving, because any exercises in water help you lose weight: one hour of intensive swimming can help you burn 500 calories.
Riding a bicycle is one of the basic exercises you can do if you want to lose weight. Do it 2-3 times a week at a comfortable pace.
Stage № 3. Strengthen your abs
Cardio exercises will help you lose extra weight but won’t make the belly absolutely flat. You need a complex approach where you can both lose weight and strengthen your muscles.
The Vacuum is a great exercise. In order to do it, just breathe out all the air in your lungs, pull your abdominals in toward your spine and hold your breath for 15-20 seconds. Repeat this 10 times, 3-4 times a day and a few weeks later, you’ll notice that your waist has gotten smaller.
Plank. A simple but very effective exercise. Do it 2-3 times a day for 30 seconds, gradually increasing the duration. Aside from burning calories and making the abs stronger, it also makes the posture better and relieves back strain.
Stage № 4. Get muscle relief
Crunches. These exercises will make your abs and your core stronger. Strengthening your core will take pressure off of your other muscle groups. Try different types of crunches in order to develop your abs.
Leg raise. Lie on your back and put your hands on the floor for balance. Slowly raise your legs 10-15 times. You will begin to notice progress in just 30 days.
After a workout, take a cold shower. Low temperatures don’t just help to reduce the amount of lactic acid in the body that causes muscle pain, but it also burns additional calories by making the body work more to keep warm.
Which methods have you used to lose extra inches from your waist? Tell us in the comment section below!