Brisk walking is the best way of aerobic exercise to reduce waistline, as it does not require a lot of time or intense exercise, but rather uses fragmented periods of activity. Whether it’s 5 minutes or 10 minutes, as long as you can accumulate a certain amount of activity. Women who wish to slim their waists should walk at a speed of 100 to 120 steps per minute according to their own physical condition, keeping the pace steady while still being able to converse (with a heart rate of about 120 beats per minute), for around 30 minutes each time. Alternatively, you can use 3- to 5-minute gaps throughout the day, such as walking the dog after dinner, throwing the family's garbage into the recycling bins downstairs, or shopping at malls or supermarkets half an hour after work.
Accumulating 5,000 brisk walking steps a day not only moves the feet but also takes into account the body’s muscles, allowing women who originally disliked sports and had obese waists to lose an average of 2 kg and narrow their waist by about 3 cm within 2 to 3 months.
For women who want to further slim their waists, in addition to ensuring 5,000 daily brisk walking steps, they can perform some simple exercises in the office and at home to make the waist-slimming effect more pronounced.
Office waist slimming: Stand with your legs shoulder-width apart, hands folded and raised over your head with your arms straight. Bend to the right, making your body form an arc, and hold for 5 seconds. Then bring both arms back behind you with elbows bent and arms relaxed, bending your body to the right and holding for 5 seconds. Repeat the same movement on the left side. Try to bend your body as much as possible on both sides for 20 repetitions (or more depending on your own situation). Keep your arms as straight as possible and maximize the curvature of your body when bending, without straining the muscles and ligaments. Perform hip twists gently and relax your body.
Family waist slimming: Sit on the ground (or a relatively hard bed) with your feet flat on the floor, back straight, chest out, and body slightly leaning back. Extend your hands naturally forward and tighten your abdomen. Keeping the lower body fixed, use the power of your abdomen to rotate your upper body left and right. This set of actions can train the muscles on both sides of the waist, increasing strength and resilience. Beginners usually find this a bit challenging, but the relative effect will be more apparent.
(Internship Editor: He Lili)