Achieving a super small waist is not an easy thing because it depends on your skeleton. However, if you choose the right exercises, after only 2 weeks you will own a much more beautiful standard waist.
Excess fat around the waist not only makes you lose confidence, but it is also a warning sign of a health condition. Belly fat is mainly visceral fat, and a lot of belly fat will increase the risk of diseases such as heart disease and type 2 diabetes. The fact is that exercising to slim the waist is full of difficulties and hardships, especially for those with an apple-shaped body (those who are born with quite large breasts).
Usually, you just need to change your diet and exercise hard to improve your waistline. If your waistline is too big, try practicing 4 types of exercises below.
- Do cardio to own a tiny waist
If you want to have a slim waist, cardio exercises are the first option that you need to consider. Choose any exercise method that can raise your heart rate in a short time, such as walking, jogging, cycling, swimming… Prioritize the methods you love and Do them for about 30 to 60 minutes a day, 5 days a week.
If you want to get quick results for a beautiful waistline, increase the intensity of your training. However, if you are new to strength training, you should extend the time instead of changing the frequency, such as walking 60 instead of 30 minutes at twice the speed.
- Regular exercise to get slimmer waist
Physical training exercises, such as: lifting weights or squats can also help reduce your waistline. A 2003 study at the Department of Physiology at the University of Arizona concluded that physical training can have a dramatic effect on abdominal fat in premenopausal women, even if your body weight has no change after exercise. Muscle usually burns more calories than body fat, so building muscle through physical training three to four times a week will help shrink your belly.
- Yoga – a stepping stone to get closer to the tiny waist
According to organ expert Alka Kanaya of the University of California – San Francisco, belly fat is often closely linked with stress. When stress is high, the adrenal glands produce more cortisol. Cortisol will promote the abdominal area to create more fat than usual. By reducing stress, you will be able to reduce your waistline after two weeks of training.
Practice yoga for 15-20 minutes every day. If you are still not familiar with this method of practice, sign up for a beginner class or check out instructional videos for beginners on the internet.
- Exercise with balls – the secret to having a small waist
According to a 2001 study by the San Diego State University research lab, ball training is one of the most popular home workouts. It also ranks third among exercise methods to reduce waist circumference that can be applied at home and in the gym.
Although this exercise method has less impact on the upper and lower abs than cycling, your hips are less flexed, so the effect is better. You should perform two to three sequences of movements with the ball, repeating 10-12 times per day for two weeks to achieve the desired effect.
No matter what exercise you apply, you still need determination and perseverance to get a slim, beautiful waist. We hope that after 2 weeks of regular practice, you will significantly improve your 2nd round measurement, quickly reaching the dream of owning a tiny waist and a standard body.