2023-10-21 23:00:00
Flatten the abdomen and reduce the waist in one week It’s an ambitious goal, since fat loss or toning usually takes longer. However, you can follow an exercise routine of pilates at home to work those core muscles.
Tips to have a flat abdomen and reduce your waist
1. Healthy eating
The basis for any change in body composition is a balanced diet. Reduce the consumption of processed foods, refined sugars and saturated fats. Opt for fruits, vegetables, lean proteins and healthy fats.
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2. Hydration
Drink enough water to keep your metabolism functioning properly and avoid fluid retention.
3. Cardiovascular exercise
Do cardiovascular exercises, such as running, swimming, or cycling, to burn calories and reduce body fat.
4. Strength training
Add muscle toning exercises to strengthen muscles and increase energy expenditure. Pilates is excellent for this.
5. Rest
Make sure you get enough sleep, as rest is essential for recovery and appetite regulation.
Tips to have a flat abdomen and reduce your waist. Photo: Freepik
Pilates posture to work the lower abdomen
An effective pilates posture to strengthen the abdomen and reduce the waist is the criss-cross. Follow these steps:
1. Lie face up on a mat with your hands behind your head and knees bent.
2. Raise your legs off the ground and bring your right knee toward your left elbow while simultaneously rotating your torso to the right. Stretch your left leg outward.
3. Next, alternate bringing your left knee toward your right elbow and twist your torso to the left. Stretch your right leg outward.
4. Continue alternating between both sides for 10-15 repetitions in each direction.
One week It’s a short period to see significant results, but this type of routine can be a good start. As you continue, you will notice improvements in your strength, which, over time, can help flatten the abdomen and reduce the waist.
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