Movement to Shrink Waist Circumference Quickly

All people definitely want to have a good body shape and ideal body weight, not only women who often pay attention to body shape even men do it. One of them is to have an ideal and small waist size. This not only makes you happy and more confident, but having an ideal and normal waist size is also good for your overall health. How is the fastest and most effective way to reduce waist circumference?

Waist circumference also affects health
How big your waist size is is one of the benchmarks that determine whether you are overweight or not, and or whether you have high blood fat levels or not. Normal waist size is a maximum of 101 for men and a maximum of 89 for women. If you have a waist circumference that is more than this number then you have a large waist circumference. This can be estimated that the waist size is caused by the accumulation of subcutaneous fat and visceral fat that occurs.

Almost all of the total fat in your body, or about 90%, is subcutaneous fat, which is fat under the skin. While visceral fat is only about 10% and is found in the inside of the body that is located between organs. Having visceral fat is more dangerous than subcutaneous fat and can cause various degenerative diseases such as coronary heart disease, heart failure, diabetes mellitus, and heart attacks.

Then what can you do to reduce your waist circumference? Here is the most effective exercise to reduce by 20 cm the size of your waist in 6 weeks.

Movement to shrink waist circumference

1. Bicycle crunches

The movement of bicycle crunches is a combination of sit-ups and movements like pedaling a bicycle. So, you can start this movement by lying on the mat and getting ready as if you want to do sit-ups as usual. Then, fold your hands and put them behind your head. Then bend your knees and move your legs like you're pedaling a bicycle. Do this about 20 to 30 repetitions.

2. Waist crunches

Sit-ups are movements that will make the abdominal muscles work. The combination of sit-ups with several other movements will maximize the work of the abdominal muscles and cause the waist circumference to decrease. You can start by lying down like you want to do a regular sit-up with your hands behind your head, one leg straight on the floor and one of the other legs bent on the straight leg. Then do sit-ups with 20 to 30 repetitions. Don't forget to change foot position.

3. Squat

This movement begins with a standing position by widening your legs slightly to hip width. Then lift the weight of about 1 kg and for the load to be lifted on both sides of the arm. After bending your knees, lower your hips as if you were going to sit on a chair - even though the chair is only a shadow. Then, the view and both arms carry a straight load forward. Hold this position for a few seconds and repeat this movement for about 20 times.

4. Legs lift

Start with a menungging position, resting on the legs and arms. The left hand holds a weight of 1 kg, then lift your right leg like a kicking out motion. Then lift your left hand toward the outside of the body as you lift your leg. Hold for a few moments, do this about 20 times and change the load and movement to be done by the other leg and hand.

5. Lunges

Stand on your legs slightly dilated slightly, then place your left foot in front of your right foot. Lift the weight of about 1 kg in each hand. Then bend one leg towards the back over your ankle. Then, simultaneously lifting your arms that lift the load to the front of the chest form a 90 degree elbow. Hold a few moments and return to the starting position. Do this about 20 repetitions by moving the legs alternately.

In addition, various sports that can be done to reduce waist size are by swimming, cycling and running. You should at least spend at least 20 minutes burning fat on your waist.

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