Werk! 8 Ways To Whittle Your Waistline This Winter

January 24, 2013  |  

"Black women exercise"

Black women exercise

Has old man winter gotten your waistline a bit off kilter? No need to fret! Here are 8 ways to whittle your waistline, just in time to bare some skin for spring.

Leg Lifts

Leg lifts are usually performed upright using a Captain Chair but for optimal results with little strain on your upper body, try them laying down. Begin by lying down face up. For beginners, bend knees, feet flat on the floor as the starting position. Inhale and lift knees towards chest, pause for 2 seconds and return feet to start position as you exhale. Raise the knees as close to chest as possible without using momentum.

To advance the exercise, raise knees towards chest, pause and exhale as you straighten the legs vertically. Inhale again before lowering the legs in a straight position gently down to the ground, exhaling as they descend. For the super strong core, target your lower abdominals by completing the exercise with straight legs entirely.

Source: Shutterstock

Source: Shutterstock

Roll ups

Roll-ups, well-known in Pilates, is the go-to exercise to work the core. Begin lying down supine, feet and legs tightly pressed together and hand by sides for beginners. This is starting position. Inhale, lift the head and shoulders off the mat to work upper abdominals and exhale, curl into the body, folding over legs. Inhale, slowly lower back towards starting position as you exhale on the descent.

To advance the position, raise arms up to ceiling in start position, reach them over towards toes as you fold over. Keep them pointed towards toes on the descent.

Source: Shutterstock

Source: Shutterstock

Bridges

Though bridges aren’t typical core exercises, they burn calories by moving the biggest muscle of the body, your butt. Burning calories helps diminish the layer above your abdominals making it more visible to see that inner 6-pack.

Start with the beginner leg lift position, on back with feet planted on floor. Press heels into the floor as hips are raised by squeezing the butt. Keep your shoulders on the ground and do not overarch the back. Hold for 3 seconds and return to start position.

Source: Shutterstock

Source: Shutterstock

Protein breakfast

A protein breakfast guarantees a jolt in metabolism. Protein has nitrogen, which carbs and fats don’t, making it the building block for tissue repairing and muscle rebuilding. That kind of works requires energy, calories often used from store excess energy called fat. So start your day off with a solid meal with good sources of lean protein.

Source: Shutterstock

Source: Shutterstock

Good Fat

All fat is not created equal. Good fats are needed to protect the body and nourish skin, hair, and nails, as well as boost heart health. For example Coconut oil, when used in moderation, can help trim your waistline. It can help balance blood sugar by being a quality fuel source for energy especially when eating a low-carb diet.

Source: Shutterstock

Source: Shutterstock

Hydration

The recommended fluid intake as per the Institute of Medicine is 2.2 liters, or 9 cups, for women and 3 liters, or 12 cups, for men. There are many factors that can influence these numbers like climate, physical activity, pregnancy and illness. For weight-loss, water works best to flush out toxins allowing cells to rid the bad and keep the good. Water instead of sports drinks has no hidden sugars and carbs, which can prove counterproductive to weight loss goals. Surely water is no magic potion, but it can certainly fill you up with good empty calories in times of suspected hunger. The fact is the body sometimes distorts thirsty as hungry so drink up a glass of water before you submit to a craving.

 

Janessa Mondestin is a recognized fitness professional, mentor and owner of Better Fit Body Lifestyle Service in New York City offering concierge fitness, nutrition and wellness. She’s a weight-loss success story, a bikini athlete, and an avid dog lover with a personal mantra: I Am. I Can. I Do. Follow her on Twitter @BetterFitBody.

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  • Nope

    #1. sit ups. WARNING: sweating required. **readers immediately lose interest**

    • JaneDoe

      Not if they really want to loose weight.. Spring is coming up ladies. Lets werk!!! I know I am. I love my dresses too much not to

    • TeahMonae

      Sit ups are a waste of time if they aren’t accompanied by cardio. I have never broke a sweat by just doing sit ups alone!

    • tia ramsey

      I think planks are more effective than sit ups.

      • Keisha Samoht

        In that case imma do planks cause i wont worry about sweating my hair out. YAY!