Waist Shrinking Core Ab Exercise - Hip Rolls

Waist Whittling Workouts You Can Do At Work

Take a few minutes a day to strengthen your abs at work.

While you can do things to whittle your waist at work, it’s only a part of the bigger picture. You have to participate in at least 150 to 300 minutes of aerobic activity every week, plus consume a healthy diet to lose weight. The waist-trimming exercises you perform at work will help tone the muscles around your middle and back. A stronger back means your posture will improve, which will help you show off your newly trimmed waist.

A New Twist

You'll need at least 3 feet in all directions for this Kundalini yoga exercise for your obliques. Stand with your feet 3 feet apart and bend your knees slightly. Raise your arms out to the sides at shoulder height. Contract your abs and turn your upper torso and head to the left. Immediately twist to the right. Carry on, twisting from side to side as fast you can for up to two minutes. You can also perform this move while seated. Sit forward on your chair with a straight back. Contract your abs. Raise your arms to shoulder height out to the sides and bend your elbows until your forearms are perpendicular to the floor. Practice the same twisting motion from left to right for up to two minutes.

Ride with It

The Magic Carpet Ride will work your six-pack muscles -- the rectus abdominis. Slip off your shoes, lift your feet up and cross your legs while sitting in your chair. Grip the arms of your chair, contract your abs and lift your butt off the chair a couple of inches. Breathe normally as you hold this position for up to 20 seconds. Lower down and relax for half a minute, and then repeat the exercise four more times.

Related Reading: Can Dancing Give You a Small Waist and a Toned Stomach?

Take a Break

Most leg lifts that target your lower abdominal muscles, the transverse abdominis, are performed lying on your back. This adaptation for the office has you sitting forward on your chair. Lean back, but don’t let your shoulders touch the back of your chair. Keep your back straight and either grip your armrests or the edge of your chair with your hands. Lift your feet an inch off the floor and hold that position throughout the exercise. Exhale and lift your legs together until you can feel the pull in your lower abdomen. Inhale and lower your legs, aiming for six repetitions.

Take a Break

Since 10-minute bursts of activity count toward your recommended aerobic activity, you can whittle away the time during your breaks to get in some cardio. If your building has a staircase, change into your sneakers and walk up and down flights of stairs for 10 minutes during your lunch break. Or, depending on the weather, take your waist-whittling workout to the street for a brisk 10- to 20-minute walk. These activities are especially handy for those of you who can’t find the time for a full 30-minute aerobic workout.

Listen Up

Check with your health-care provider before beginning an exercise program for the first time, if you have been away from fitness programs for a while, or if you have any chronic health issues.

source:- http://livehealthy.chron.com/waist-whittling-workouts-can-work-5028.html

3 Moves That Whittle Your Waist

"I used to have a 28-inch waist." I hear this complaint from women over 40 a lot, and I can sympathize. It was easier getting my waistline back after having two babies in my 30s than it is to maintain it now in my 40s (when hormonal changes may redirect fat from a woman's hips and thighs to her belly).

The fastest way to get the upper hand on your waist is to target the obliques—the large ab muscles that wrap around your torso and pull in your waistline like a corset does. Do 2 sets of each move, 3 nonconsecutive days a week, and your middle will look trimmer in about 6 weeks.

Twisting Knee Lift

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A. Stand with feet hip-width apart and hold arms up in front of chest in a boxing stance. Using obliques to drive the movement, twist upper body to the right, then to the left as shown. Keep hips and legs forward.

B. As you rotate to right for third twist, raise right knee as shown. Lower right leg and twist left-right-left, raising left knee on third twist. Continue alternating knee lifts until you've done 12 reps on each leg.

Side Crunch

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Lie on your left side and prop yourself up on your left elbow, keeping it directly beneath the shoulder. Place right hand behind head and bend knees, bringing feet off floor and rolling back onto left glute (where your jeans pocket would be).

Contract right obliques (side of torso) and pull knees and right elbow toward each other, bending at waist as shown. Hold for a second, then release and repeat. Do 12 reps, then switch sides and repeat. (Tone your body head-to-toe from the comfort of your living room with our new Fit in 10 DVD!)

Twisting Rollback

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Sit tall with legs bent, feet flat on floor. Extend arms in front. Round spine and roll back one vertebra at a time onto tailbone as you twist torso to left, pulling left arm back, as shown.

Return to center and roll back up. Repeat on other side. Continue alternating sides until you've done 24 reps.

Quick tip: To showcase your newly sculpted abs, you need to burn off the fat that covers them. Combine these moves with at least 30 minutes of cardio three to five times a week.

SOURCE:- http://www.prevention.com/fitness/moves-whittle-your-waist

10 Waist-Trimming Foods You Need in Your Fridge

Ready to break up with your love handles?

Whittling your waistline requires a proper diet and exercise, but there are some foods that could help trim your midsection more quickly than others —and they could already be in your fridge.

READ: 10 Foods to Beat Belly Bloat

“When it comes to your diet, selecting healthy foods that are lower in fat, and higher in fiber and protein, can help keep you fuller longer, and on track to creating a healthier body,” explains Grace Derocha, dietitian and diabetes educator at the Blue Cross Blue Shield of Michigan.

The key to achieving a smaller midsection?  While there's no magical dish that will target weight loss in any specific part of the body, health experts say you should stock up on foods that contain lots of fiber to curb cravings and promote digestion.

We asked several health experts to weigh in on the best waist-trimming foods you can find at the supermarket:

Berries

Berries can help curb cravings for dessert, all while keeping you full during the day. Derocha, calls them “nature’s version of fast foods,”  and likes them because they can easily add a hint of sweetness to your dishes and can also be incorporated in smoothies or salads. “Fresh berries are high in vitamins and minerals, and although they do contain sugar, their high fiber slows digestion and makes them a reliable source of energy.” Choose fresh, ripe berries over canned fruit, as they’re can often be loaded with sugary syrup.

Chia Seeds

Chia seeds are a must-have, especially when it comes to whittling the waistline, says founder of Tonique Fitness Sylwia Wiesenberg. “Chia seeds are a superfood that will help you lose fat around your midsection,” she explains. “It energizes your body with its rich source of protein. It also keeps you feeling full longer, allowing you to become more regular. This means you won’t store extra food in your system, causing you to feel bloated and look heavier.” Wiesenberg advises adding chia seeds to your oatmeal, salads or smoothies.

SEE: The Miracle Food You're (Probably) Not Eating

Hot Peppers

Health coach Dr. Lori Shemek recommends adding peppers to your meal. “Consuming hot peppers in just one single spicy meal or 30 minutes before a meal can boost your metabolism by up to 25 percent, with the spike in calorie burning lasting for up to 3 hours after you finish eating, along with feeling less hungry,” says Shemek.

Kale

Kale has become a popular ingredient in many dishes, and with all it's health benefits, it's not hard to see why. Kale is "a rich source of vital vitamin K, which is anti-inflammatory and helps you stay less bloated,” says Wiesenberg. 

READ: Easy Ways to Add Kale to Your Diet

Lentils

Unlike other legumes, lentils cook faster, which saves you time in whipping up a satisfying meal. “Legumes, like lentils, are rich in fiber and protein and lower in fat,” says Derocha. “They make a great side dish or a delicious main entrée for a vegetarian meal.”

Quinoa

“Whole grains, like quinoa, are a great addition to meals with chicken, fish or vegetables,” says Derocha. “It can make any dish heartier without adding too many calories.”

Eggs

Nourishing protein is essential because muscles burn fat, including that dreaded belly pooch. But how much do you need? Carol Cottrill, author of “The French Twist: Twelve Secrets of Decadent Dining and Natural Weight Management,” says to multiply your current weight by 0.4. “If you’re 150 pounds, that’s 60 grams of protein per day,” she explains. While protein could be found in salmon and peanut butter, Cottrill likes to kick off her day with two scrambled eggs for breakfast. “You’ll consume 14 grams from that alone,” she says.

Spicy Mustard

Toss aside the plain yellow mustard. “Research from England’s Oxford Polytechnic Institute says eating just one teaspoon of brown or spicy hot mustard can boost the metabolism 20 to 25 percent for several hours after eating,” explains Shemek. Just one teaspoon can help speed up your metabolic rate.

Watermelon

Watermelon can be especially helpful to shed water weight before and during PMS, says Wiesenberg, who also credits it for helping her feel slimmer. “Watermelons are a natural diuretic that’s rich in minerals and vitamins,” she says. “They’re perfect to snack on or as an addition to your smoothie."

Yogurt

Loreck says she highly advises women to eat yogurt as a snack alternative to slim down belly fat. “Yogurt contains probiotics, which boost the beneficial bacteria in the gastrointestinal tract,” she explains. However, she advises to skip the flavored versions as they tend to have a lot of sugar. Instead, look for plain, protein-rich Greek yogurt, which you can jazz up with fresh fruit, a touch of honey, or chia seeds.

SOURCE:- http://magazine.foxnews.com/food-wellness/10-waist-trimming-foods-you-need-your-fridge

9 Simple Ways To Trim Your Waist

1. Cut just 100 calories a day.

That's all you need to ditch to beat belly bulge, says Mehmet Oz, MD, author of YOU on a Diet: The Owner's Manual for Waist Management. Dropping this amount from your daily intake -- we're talking one cookie, a soda, or a glass of wine -- will help you lose about 12 pounds a year. And it's a cinch to stick to a plan that requires no actual dieting or deprivation.

2. Build muscle mass.

During a cardio workout, your body zaps hundreds of calories, but your metabolism slows down almost instantly when you stop. After strength training, on the other hand, you burn fat for hours. "Regular weight lifting can boost your metabolic rate by about 15 percent," says Tim Davis, director of personal training at Peak Performance, a gym in New York City. He recommends three 45- to 50-minute sessions a week.

3. Run from fat.

One of the most effective ways to reduce flab around your middle is to jog it off. "Hit the road for 30 to 60 minutes two to four times a week," Davis suggests. Steady running not your thing? "Interval training -- constantly switching up the pace of your workout -- will also help you lose weight, because it blasts more calories," Davis says. "Do two minutes of sprinting followed by a 60-second walk, then repeat for a half hour."

4. Eat good-for-you foods.

Your body is smart -- it knows when it's not getting any nutrients. So if you munch on processed foods like chips and doughnuts, you'll still be hungry, Dr. Oz says. The fix: Chow down regularly on fruits, vegetables, fish, low-fat dairy, and whole grains, says Keri Gans, RD, a spokesperson for the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).

5. Have a high-protein breakfast.

Skip the sugary cereals. They're too easily digested, which means they speed through your system. "An egg-white omelet is a good choice," says Louis Aronne, MD, a clinical professor of medicine at Weill Cornell Medical College and director of the weight-control program at New York-Presbyterian Hospital in New York City. If you're eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or a piece of string cheese with whole-grain bread.

6. Don't skip meals.

That will only set you up to overeat. "Nosh on small portions every three to four hours to keep your metabolism running, so your body won't panic, go into starvation mode, and stop burning calories -- which is what happens when you haven't eaten in a while," Gans says.

7. Head off a freak-out.

Stress causes the body to start stockpiling fat in the gut. "Your system thinks a crisis is coming," Dr. Oz explains. "It deposits fat cells into the belly because it's the most convenient storage space." Chill out with yoga, meditation, or massage. If you're a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.

8. Get your shut-eye.

"Lack of sleep increases the likelihood you'll gain weight," Dr. Aronne says. "When you're tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet." Aim for seven to eight hours a night.

9. Move more all the time.

Computers, TVs, video games, and cars keep us glued to our seats. The result: We're less physical than ever before. To trim your tummy, "do whatever you can to keep moving," says Olson. "Even 10 minutes can help." Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you're on the phone, tapping your toes when you're surfing the Web, doing squats when you're brushing your teeth. Before you know it, you'll be saying buh-bye, belly fat!

source:- http://www.sparkpeople.com/blog/blog.asp?post=9_simple_ways_to_trim_fat_from_your_waist

                    

Waist to height ratio

Waist to height ratio is a simple measurement for assessment of lifestyle risk and overweight. Compared to just measuring waist circumference, waist to height ratio is equally fair for short and tall persons. This calculator is valid for children and adults.

Instructions:
1. Measure your waist circumference at a horizontal line one inch above your belly button.
2. Enter waist circumference and height by turning the dials.

Background:

Measuring waist to height ratio is gaining popularity in the scientific society as several studies have found that this is a more valid measurement than BMI. Just measuring waist circumference is inherently biased for people taller or shorter than average population.

This calculator uses the criteria for interpretitation suggested by Ashwell.

Source:- http://www.health-calc.com/body-composition/waist-to-height-ratio