Hi, everyone!
I’m trainer Amy Jo with ATHLEANXX for Women, and today we’re going to talk about how
to trim the waist.
Let’s do it.
Join me.
So, how to trim the waist.
As you know, we need to reduce body fat.
Women have higher levels of estrogen so carrying extra body fat there is prevalent.
It’s going to happen.
So, if you’ve had a child, if you’ve had extra weight on your and now you’ve reduced
it there’s also the debate of skin.
Can my skin bounce back to normal?
Is trimming my waist going to be possible?
Am I going to have to have surgery?
All these things that you definitely question.
So one of my big tips is, first of all, you want to make sure your diet is following a
plan that helps you, not only reduce body fat, but also it can be an internal bloat,
an internal digestion issue, or some of the foods you’re eating could be bloating you
as well and making your stomach appear a little bigger than it really could be.
So if you’re working to reduce body fat and you’ve gotten your body fat down there
and you notice, even from day to day, that your stomach would distend more than others,
maybe you need to look a little deeper into what types of food you’re consuming, day
in and day out.
So, a few of the ones I want to bring up were, I know that some sugar alcohols, once we get
them in our gut, too many of them can definitely cause bloating.
So, obviously, a limited amount.
A little in your coffee or a little in a protein bar, or something in yogurt.
One or two things of that today, everyone’s different, but shouldn’t really bloat you.
Reducing that, making sure you’re not doing too much of that can definitely produce good
results for you.
Number two is dairy.
Some individuals have – can’t do lactose and if you can’t, obviously, you’re not
having that at all.
But some of us might have a little reaction to dairy, which can cause some temporary bloating.
So, paying attention to that and saying, “Okay, after I have a couple sources or portions,
how does my stomach feel?
How does it look the next day?”
That’s seeing and testing it out and making yourself an experiment.
But everyone is different, once again.
So, some individuals could have a lot of dairy and it never affects them.
But these are definitely things to at least take a look at.
The other one is, if you take a digestive enzyme or probiotic, both of these help digest
a lot of the foods and sometime we don’t have enough enzymes in our stomach and our
gut to help digest some of those foods.
So, it’s really important that you want to look into adding a digestive enzyme and
probiotic to help you absorb and break down those nutrients as they should be.
The other one is drinking at least one gallon of water a day.
99% of the population is walking around dehydrated.
I think one thing we could definitely step up is how much water we’re drinking.
You’ve got to track it.
Sometimes you can track it and then you don’t need to track it anymore because you’re
like, “Okay, this is how I drink water day in, and day out, and I don’t need to count
any longer.”
But most people have a difficult time getting a lot of water in.
So, I would encourage you to see and check.
See how much water you’re drinking in a day.
That can definitely help reduce and trim the waist.
Moving on, we’re going to talk about some exercises.
So those are dietary things you can take a look at, but one of the exercises that really
helps pull in the transverse – and I’ve been doing this ever since I had baby number
three – is pulling in your transverse this way.
What you want to do is pull in through the belly button.
So, think belly button, here’s your spine, pull it in as close as you can get it.
Visualize it in your mind.
So, you want to tighten, pull in the abs, tuck it in and you even want a pelvis tilt,
a little.
You don’t want to stick your hips backward.
You want to pelvis tilt this way and contract down the core.
And breathe out and then twisting, side to side.
You can go hands up here.
Hands down here.
Twist.
But it’s taking that belt, the inner transverse abdominus, and tightening it.
And I do about 10 of these.
Then you can even hold.
When I’m at a stoplight, when you’re watching TV at night.
About two to three sets a day.
Start with that and then you can build upon that because that will also help you in your
core exercises.
But start there.
It’s the foundation of your core.
So that will also help slim the waist.
The other one is on the ball.
If you have a stability ball, great.
If not, go get one.
These are great to use.
Super simple.
You can use this at home.
Do them in between your Netflix shows.
Right here, hands are behind your head, pushing your low back into the ball.
So, all you’re going to do is push that low back into the ball, and then up, and crunch.
Inhale back, and exhale forward.
We’re going to do 10 of these with – remember, at the beginning you want to start with that
exercise I showed you when I was standing up.
Then you want to add the twists in.
Twist.
Side to side.
So, maintaining that tight transverse, you are going to be sore.
You’re going to feel this one 10 reps in, I promise.
Here’s number two.
Then the last one is side to side.
So here, you’re going to go left elbow comes down to the left knee.
Right to right.
Left to left, right to right.
All the while you’re keeping that transverse nice and tight.
Like that very first exercise.
Breathe.
Four more.
Tight.
3.
Two more.
2.
Last one.
Good.
So, invest in a stability ball because that really helps support the low back.
Then the last exercise.
These are jack knifes, which are going to use the same arm and going to the same leg.
So, everything is down, position here, hand is above my head, and I’m reaching to my
right leg only.
Pushing that low back into the ground.
Pushing down, folding the body in half.
I’m going to do 10 on this side.
5, 4, 3, 2.
Last one.
Good.
And other side.
Reach up.
Over the head.
Going for 10.
Use your abs to get up.
Five more.
5, 4.
Push that back into the pad.
3.
Two more.
2.
Last one.
And 1.
Excellent.
Great.
So, there you have it.
A few of my tips to help slim the waist.
I’m on this journey with you.
So, I know those of you who searched for this are super interested in reducing and making
your waist slimmer.
So those are just a few of my tips.
Let me know who’s tried them.
Let me know how it works for you.
If you guys have other tips you want to share that have worked for you let us know.
Let’s be a community that’s helping one another.
Thanks for joining me.
I’m trainer Amy Jo with ATHLEANXX for Women, and we’ll see you next time.
Bye.