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Ejercicios para cintura y abdomen / Exercises for waist and abdomen

by Robinsson Botero May 31, 2016

Ejercicios para cintura y abdomen / Exercises for waist and abdomen

Trabaja la cintura y el abdomen

Como la cintura y el abdomen están en la misma zona, diversos ejercicios pueden ayudarte a modelar tu figura, logrando un abdomen más plano y una cintura más marcada. Sin embargo, tienes que tener en cuenta que lograr el abdomen plano de las modelos es difícil, ya que aunque seas muy flaca puede que tengas algo de barriga, porque es una zona que acumula mucha grasa.

 

Para empezar a luchar por tu figura tendrás que cambiar tu alimentación, consumiendo más frutas y verduras, tomando agua y cuidando de poder tener una digestión regular (para lo que requieres ir al baño, respetar tus horas de comida, evitar el estrés) comer según las calorías que consumes y realizar actividad física.

 

Quema calorías

 

Tenemos que quemar calorías para lograr una cintura marcada y un abdomen reducido, para lo que tendremos que hacer ejercicio aeróbico, como andar en bicicleta, correr, caminar 30 minutos diarios, o trabajar en una bicicleta estática. Con ello tu sistema cardiovascular trabajará fuertemente, lo que te brindará beneficios y reducirá tu estrés (que influye en nuestro físico), además de que estarás quemando calorías de todo tu cuerpo, lo que te permitirá llegar a quemar los “rollitos” de tu barriga.

Haz ejercicios específicos

Algunos ejercicios específicos para la zona abdominal te serán de gran ayuda, para lo que tendrás que hacer una rutina, donde lo ideal es que hagas ejercicio aeróbico y después tus ejercicios específicos, con mínimo 20 repeticiones de cada uno, día por medio. Si eres constante en realizarlos, irás notando la diferencia. Veamos ahora qué ejercicios para cintura y abdomen puedes hacer:

 

Levantamiento de piernas

Este ejercicio te ayudará a marcar tus abdominales bajos y los músculos de las zonas lumbares, además de permitirte moldear tus muslos. Recuéstate en el suelo, con las manos debajo de tus glúteos y comienza a levantar lentamente las piernas juntas. Levanta las piernas hasta que hagas un ángulo de 45° con el suelo y ve bajándolas lentamente, hasta que llegues al suelo.

Descansa unos segundos y vuelve a hacer el ejercicio. Haz 20 repeticiones, cuidando tu respiración (inhalando cuando subes y exhalando cuando bajas las piernas) y verás sus resultados.

 


Abdominales oblicuos

Este ejercicio hará trabajar a tus músculos abdominales oblicuos, lo que te ayudará a reforzar tu figura. Para realizarlo, recuéstate en el suelo, dobla las rodillas, como si fueras a hacer abdominales, y levanta ambas piernas 2 a 4 pulgadas del suelo. Pon tus manos entrecruzadas detrás de la nuca y lleva un brazo hasta que toque la rodilla contraria, mientras contraes tus músculos abdominales. Puedes hacer dos veces el ejercicio en un lado y luego dos veces para el  contrario, llegando a un total de 12 a 15 repeticiones por lado.

 

Ejercicios laterales

Con estos ejercicios trabajarás tu cintura y tu abdomen bajo, de una forma entretenida y simple. Párate con los pies separados al ancho de tus hombros, pon las manos en las caderas, y muévete hacia la izquierda, doblando tu torso. Hazlo dos veces y cambia hacia el lado derecho, realizando 30 repeticiones por lado, y verás que con este simple movimiento se va marcando tu figura.

 

Si trabajas con entusiasmo, pero sin excederte, podrás ir realizando más ejercicios cada vez, cuando ya sientas que no te hacen efecto podrás ir haciendo otros más complejos, pero irás viendo cómo cambia tu figura y cómo se van marcando tus músculos. Dedícale unos 20 minutos diarios a mantener tu cuerpo y verás que funciona.

_______________________

 

In hot weather it is necessary to wear skimpy clothes, so if we have a "roll", we feel terrible and we tend to wear loose clothing that does not show our excesses. So you can feel comfortable with yourself will have to try to achieve the shape you want, what is not so difficult, just requires a healthy lifestyle and you make those difficult exercises to improve areas of your body.

Works waist and abdomen

As the waist and abdomen are in the same area, different exercises can help you shape your figure, making a flatter abdomen and a more pronounced waist. However, you have to keep in mind that achieve the flat stomach of the models is difficult because you're too skinny though you may have some belly, because it is an area that accumulates a lot of fat.



To start fighting for your figure will have to change your diet, consuming more fruits and vegetables, drinking water and taking care to have a regular digestion (for what you require toileting, respect your mealtimes, avoid stress) eating as the calories you eat and physical activity.



Burning calories


We need to burn calories to achieve a marked waist and a small abdomen, for what we have to do aerobic exercise, such as biking, running, walking 30 minutes a day, or work on an exercise bike. This your cardiovascular system will work strongly, which will provide benefits and reduce your stress (which influences our physical), plus you'll be burning calories all over your body, allowing you to get to burn "love handles" in your stomach .



Make specific exercises

Some specific exercises for the abdominal area will be of great help, for what you have to do a routine, where the ideal is to do aerobic exercise and then your specific exercises, with at least 20 repetitions of each other day. If you are consistent in perform them, you go noticing the difference. Let's see what waist and abdomen exercises you can do:



Leg lifts

This exercise will help you make your lower abdominal muscles and lower back areas, and enable you shape your thighs. Lie down on the floor, hands under your buttocks and begins to slowly lift your legs together. Raise your legs until you make an angle of 45 ° with the ground and sees lowering them slowly, until you reach the ground.


Rest a few seconds and do the exercise again. Do 20 repetitions, watching your breath (inhaling and exhaling when you upload when lower leg) and see the results.




oblique crunches

This exercise will work your oblique abdominal muscles, which will help reinforce your figure. To do this, lie on the floor, bend your knees as if you were doing sit-ups, and raise both legs 2 to 4 inches of soil. Put your hands clasped behind his neck and carries an arm until it touches the opposite knee while you tighten your abdominal muscles. You can do twice the exercise on one side and then twice to the contrary, reaching a total of 12 to 15 repetitions per side.



lateral exercises

With these exercises will work your waist and your lower abdomen, in an entertaining and simple way. Stand with width apart your feet shoulder, put your hands on your hips, and move to the left, bending your torso. Do it twice and switches to the right side, doing 30 repetitions per side, and see that with this simple movement is marking your figure.

 

If you work with enthusiasm, but not overdo it, you'll be doing more exercises every time, when you feel that they do not effect you'll be making more complex, but you're going to see how it changes your figure and how you are marking your muscles. Spend about 20 minutes daily to keep your body and see that it works.

 

Tomado de: http://www.imujer.com/5001/ejercicios-para-cintura-y-abdomen





Robinsson Botero
Robinsson Botero

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