Two Habits that Can Keep Your Waist Slim

Dream - Having an ideal body shape is not the only thing desired by women. Some people want a specific body posture, such as having a slim waist.

Not everyone is born with a slim waist and an hourglass figure, but Dream friends can still achieve it by doing some routines as shared by Fitness Content Creator, Maria Eleonora, as follows.

Training Back Muscles

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Training the back muscles will make your waist look slimmer, especially if your abdominal muscles are tight. Dream friends can do bodyweight training, pilates, and other types of exercises to train the back muscles 2-3 times a week.

The benefits obtained after training the back muscles are not only a slimmer waist, but also a fresher body, less prone to fatigue during activities, and better posture.

Maintaining a Healthy Diet

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Consume more protein to strengthen muscle mass for a tighter back and a slimmer waist. Choose healthier foods to facilitate muscle mass formation without excessive hunger.

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A post shared by Maria Eleonora | Fitness | Travel | Healthy & Balanced Lifestyle (@eleonoramaria_)

Movements that Can Strengthen the Spine and Prevent Back Pain

Dream - Quite a few people often experience back pain. Especially if they sit for a long time or lift heavy objects.

This can disrupt productivity and make you uncomfortable during activities. In addition to maintaining posture, you can prevent back pain by doing some movements to strengthen the spine.

Perform the movements recommended by Physical Medicine and Rehabilitation Specialist, Edbert Wreksoatmodjo, to strengthen the spine and prevent back pain.

1. Pelvic Tilt

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Lie on a flat surface and bend your knees. Then, lift your abdominal muscles and hold for 5 seconds. Make sure your back and buttocks are not lifted to activate the abdominal muscles. Do 5-10 repetitions for 2 sets every day.

2. Table Top

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Lift your heels while lying down and make sure your knees form a 90-degree angle. Hold the position for 15 seconds and repeat 5-10 times for 1-2 times a day to activate the abdominal muscles.

3. Bridging

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Lie down and straighten both hands beside your body. Bend your knees and lift your back and buttocks. Hold for 5 seconds and repeat 10 times for 2-3 sets to strengthen the abdominal muscles, thighs, and lower back.

4. Back Extension

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Lie face down and prop up your abdomen using a pillow. Make sure your legs are straight and place both hands beside your head.

Keep your chest and head away from the mattress or mat. Then, hold for 3 seconds and repeat 10 times for 2-3 sets.

5. Superman

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Still in a face-down position, support your body by extending your left arm and bending your right knee.

Then, stretch your right arm and left leg forward and backward. Hold for 5 seconds and repeat 10 times for 2-3 sets. Do the same on the other side with your arms and legs.