March 13, 2019
For many people, both men and women, finding time to do long exercises to help slim down your waist and hips, and to increase your level of health and energy, can be difficult. Especially if you have a busy life.
Below are five quick and easy exercises that can be done daily to help with these target areas.
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*-- Tips for Healthy Living --*
Cardiovascular Exercises such as biking, running and jump rope won't directly affect your waist and hips. They do help keep those areas toned though and cardio exercises do burn a lot of calories. Adults should get at least 150 minutes of moderate-intensity aerobic exercises, such as walking, or 75 minutes of high-intensity exercises such as running per week. By doing cardio you can help maintain your health as well as maximize your calories you burn weekly.
Obliques are the side muscles of your abs and play a major role in your waist looking toned. To exercise these muscles, lie on the floor with your knees bent and your feet flat. Raise up your torse and twist to the side while raising your knee. Touch your opposite elbow to your knee then repeat the other side. Do this 10 to 15 times each.
Another exercise for your waist is a side plank. Lie on your side with a rolled towel or small exercise ball in between your legs. One leg should rest on top of the other leg. Extend your arm straight out and slowly elevate your hips off the ground using your abs, not your arm. Use your arm for support instead. Hold for five seconds, then lower yourself to the ground. Do this 5 to 10 times on each side.
Interval Trainings increases the amount of calories burned during a cardio exercise and can be done much more quickly. Sprint at close to your full speed for 30 to 45 seconds. Then slow down to a fast walk. Increase your speed to a sprint again and alternate between sprinting and walking for 10 to 15 minutes. This will not only increase your metabolism but also your muscle-building power and is a great workout to do before targeted exercises.
A standing side kick is a great outer hip exercise. Stand with your feet flat and hands on your hips. Elevate your right leg to the side as high as you can and hold it for three seconds. Repeat this exercise 5 to 10 times, alternating each leg. This will also work out your inner thighs and glutes.
To exercise your hip flexors, outer hips, glutes, and outer thighs with a hip raise, lie on your back with your feet flat and knees bent. Lift your hips slowly as you extend your right leg straight out. Hold for one to two seconds, then lower the leg, then lower your hips. Repeat with your next leg. Do this five to ten times on each side.
These exercises will help target your hips and waists, but should also be combined with healthy eating habits and exercises such as yoga to help with flexibility and to help increase your stamina if you're out of shape!
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