6 Movement to reduce waist circumference quickly & bull; hello healthy

Everyone would want to have a good body shape and ideal 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 will not only make you feel happy and more confident, but having an ideal and normal waist size is also good for your overall health. What is the fastest and most effective way to reduce waist circumference?

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Waist size also affects health

How big is your waist size is one of the benchmarks that determine whether you are overweight or not, and or whether you have high blood fat levels or not. The 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. It can be estimated that the waist size is caused by the accumulation of subcutaneous fat and visceral fat that occurs.

Nearly all of the total fat in your body, or about 90%, is in the form of subcutaneous fat, which is fat that lies beneath the skin. Meanwhile, visceral fat is only about 10% and is found in the internal parts of the body, namely between the 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 attack.

Then what can you do to reduce your waist circumference? Here are the most effective exercises to reduce your waistline by 20 cm in 6 weeks.

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Movement to reduce waist circumference

1. Bicycle crunches

Movement bicycle crunches is a combination motion between 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 the sit-ups as usual. Then, fold your arms and place them behind your head. Then bend your knees and move your legs like you are pedaling a bicycle. Do this for about 20 to 30 repetitions.

2. Waist crunches

Crunches are movements that will make your 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 be reduced. You can start by lying down as if in a normal sit-up with your hands behind your head, one straight leg on the floor and the other bent over the straight leg. Then do sit-ups with 20 to 30 repetitions. Don't forget to change the position of your legs.

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3. Squats

This movement begins in a standing position with your legs slightly spreading to the width of your hips. Then lift the weights about 1 kg and divide the weight so that it is lifted on both sides of the arms. After that, bend your knees, lower your hips as if you are going to sit in a chair - even if the chair is just a shadow. Then, look and the arms that are carrying the weight straight forward. Hold this position for a few seconds and repeat this movement about 20 times.

4. Legs lift

Start in a horseback position, resting on the feet and hands. The left hand holds a 1 kg weight, then raises the right leg in a kicking out motion. Then raise your left hand outward from the body as you lift your leg. Hold for a moment, do this about 20 times and change the weight and movement so that it is done by the other leg and hand.

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5. Lunges

Stand on your legs slightly spread apart, then place your left foot in front of your right leg. Lift a weight of about 1 kg in each hand. Then bend one leg back over your ankle. Then, simultaneously lift your arms that lift the weight to the front of your chest forming 90 degrees elbows. Hold for a moment and return to the starting position. Do this for about 20 repetitions by moving your legs alternately.

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