Weight Loss : How to reduce waist, ABS in 10 days | STANDING EXERCISE FOR ABS, FULL BODY, LOSE WEIGHT, BURN FAT
How to reduce waist, ABS in 10 days | STANDING EXERCISE FOR ABS, FULL BODY, LOSE WEIGHT, BURN FAT
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How to Reduce Waist and Tone Abs in 10 Days: Effective Standing Exercises for Full Body Weight Loss
In today’s fast-paced world, many people are looking for quick yet effective ways to achieve their fitness goals and reduce excess weight, especially around the waist. While achieving significant changes in just ten days can be challenging, it’s feasible to kickstart your journey toward a slimmer waist and stronger abs with the right approach. This article will guide you through effective standing exercises that target your core, promote weight loss, and help you burn fat.
Understanding Waist Reduction and Core Strength
Before diving into the exercises, it’s essential to grasp why waist reduction and core strength matter. A leaner waist not only contributes to a better aesthetic appearance but also indicates overall health improvement, reducing the risk of various conditions. Engaging in core-strengthening exercises helps improve posture, balance, and stability.
Key Principles for Weight Loss and Waist Reduction
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Caloric Deficit: Weight loss primarily occurs when you burn more calories than you consume. Focus on a balanced diet, reducing sugary and high-calorie foods while incorporating whole foods like vegetables, fruits, lean proteins, and whole grains.
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Hydration: Drink plenty of water throughout the day. Staying hydrated can aid in metabolism and help eliminate unnecessary water retention.
- Consistency: Aim for routine workouts and make exercise a daily habit. Consistency is crucial for achieving results.
Standing Exercises to Target Abs and Full Body
Here is a simple yet effective 10-day workout plan comprised of standing exercises that can be done anywhere and require no special equipment. Perform these exercises for 20-30 minutes daily. Aim for three sets of 12-15 repetitions for each exercise, gradually increasing as you build strength.
1. Standing Bicycle Crunches
- Stand tall with feet hip-width apart.
- Bring your left elbow to your right knee while lifting your knee towards your chest.
- Alternate sides, mimicking the cycling motion, and engage your core throughout.
2. Side Bends
- Stand with your feet shoulder-width apart and arms overhead.
- Slowly lean to the right, allowing your left hand to slide down your left side while engaging your oblique muscles.
- Return to the center and lean to the left side, alternating back and forth.
3. Standing Torso Twist
- Stand with feet shoulder-width apart and hands on the hips.
- Twist your torso to the right, bringing your left shoulder forward, and then twist to the left.
- Keep your core engaged and maintain a controlled motion.
4. High Knees
- Stand tall and jog in place while lifting your knees as high as possible.
- Maintain a brisk pace to get your heart rate up and engage your core with every lift.
5. Squat to Knee Lift
- Begin in a squat position with feet shoulder-width apart.
- Stand up, bringing one knee towards your chest, then return to a squat and switch legs.
- This movement engages multiple muscle groups while working the abs.
6. Rear Leg Lifts
- Stand tall and hold onto a wall or chair for support.
- Lift one leg straight back, keeping your knee straight and your core tight.
- Alternate legs, focusing on squeezing your glutes and engaging your lower back.
7. Jumping Jacks
- Classic jumping jacks are great for getting your heart rate up and involve multiple muscle groups.
- Focus on landing softly and using your arms to intensify the movement.
8. Side Leg Raises
- Stand tall and lift one leg to the side, keeping it straight.
- Lower it slowly and switch sides for balanced core engagement.
Nutrition Tips for Enhanced Results
In conjunction with your standing exercises, follow these nutritional recommendations to optimize your waist reduction efforts:
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Increase Protein Intake: Eating lean proteins can boost your metabolism and help build muscle, which burns more calories at rest.
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Eat Fiber: High-fiber foods promote fullness and aid digestion, helping to prevent overeating.
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Limit Processed Foods: These often contain hidden sugars and unhealthy fats that contribute to weight gain.
- Snack Wisely: Choose healthy snacks like fruits, nuts, or yogurt instead of sugary or processed options.
Conclusion
Reducing your waist size and toning your abs can be within reach in just ten days. With dedication to these standing exercises and mindful dietary choices, you can jump-start your journey toward a healthier lifestyle. Remember, while quick results can be motivating, the key to sustainable fitness is consistency and maintaining healthy habits beyond the initial 10 days. So, lace up your shoes, engage your core, and get moving toward your goals!
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Starting to this exercise !! ^•_•^
Day 1: did it. i feel the pain, no difference
If we do this exercise without running, will we get rid of belly in 20 days?
doing this for about a week(starting today!!) I’ll come back to tell you the results :))
starting this today! Please remind me!
Start: 73.3kg
day 1. did it! i also did few minutes of the workout where you lose 1kg and workout for shoulders. I'll update tommorow!
I forgot to add but im on calorie deficit too! (around 1500 kcal daily)
day 2: did it! i dont see any changes yet
sorry guys i had to take a break, im back tho
day 3: Did it! i weighted myself two days ago and i weight 72.9kgs!
It works?
Do I still have to do the first one if i just jogged outside and did 5 kms inside home of bike ?
Doing this for 2 weeks
Age: 10
Pounds: idk
I will be updating through out the journey and I got this
Буду делать2 недели
1 день 😊сделалп
I will come and report after 10 days(pls remind me i may forget)
Age:11
High:153
Weight:43
Goal:Weight:41
Day1: it was normal for me😊
Day2 it was still easy but i felt some differences 🤍
Day3 still easy 😂
Day4 forgot 😢
Day5 a little pain
Day6 so far so good ❤
Day7
Day8
Day9
Day10🎉
Because i have school i hope i dont forget
I’m going to be updating yall! (I’ve already started)
Day 1 ✅ all good not finding any types of body pain
Day 2 ✅ again no types of body pain completed the workout in one go
Day 3 ✅ completed tiny bit of sweat no body pain as well
Day 4 ✅ I did it still no pain but I won’t give up!
Day 5✅ in the middle of doing the workout I felt a little bit of pain on my hip but when I finished the full workout the pain went a bit hot tho
Day 6✅ finished! Kinda hot tiny bit of pain on my legs (btw I’m doing this with no diet so I’m the person if ur looking for someone doing it with no diet)
Day 7✅ done! No pain
Day 8✅ done! In my aunts house no pain only on some days
Day 9✅ done! Bit of pain in the back but now gone and kind of hot as well
Before my weight is 57 to 58 kg is there but when i start to do this exercises in two months i loss 6kg
Started 15 october 😢
I'll be doing this for 1 month with updates pls like so i remember
Day 1; It's so hard (no change but i feeling cramps alot which is good also)
Day 2; it's feel so good (still no change and alot cramps i feeling)
lets start this exersice from today
DAY1 :done…………………………………………………………………..
DAY2 :
I really love your exercise I've been doing your exercise for about 1 year and now I have my dream body ( hourglass body)❤⌛
just started this journey :))
day 1: no results felt a little tired and did two other workouts (feeling good)
day 2: sweating, no results, did another work out and this (feel the soreness)
like to remind me please 🙂
Starting this exercise, like to remind me💕
Day 1:it was tiring but I did it!
Day 2:my muscles were stiff from yesterday😭, but still dit it👍
Day 3:👍
Day 4:👍
Day 5:did it, lost 1.2 kg on average!!
Day 6:going on:)
Day7:still going on, gonna weight myself soon!!
Day 8:donee
Day 9:keep going!
erase it, you mock yourself.
I'm 63kg do you think it will work on me in a month
Nhungle fitness kalıcı zayıflama ve teknik anadolu lisesi 😉
İlk gunde güzel
Day 1
Please slum leg exercise ❤❤
It is effective😊
Please share the video on height boosting exercise
GOOD LUCK TO EVERYONE TRYING IT. KEEP GOING!!!!
Pls remind me by liking or commenting.
I will start doing this tomorrow, and I will try to update this every day. I'm sorry if my English is wrong I'm not very fluent in English.
Today,
Waist : 32inches
my weight : 58.5kg
Day 1 – did it 1 time. It was easy. I hope it works
I'm sorry I was sick and wasn't able to do it. I will start again tomorrow.
Im from turkey
I love youuuu❤❤❤
🤗👍🤩
Bert Drives
every day? ❤
Where is Nhung le nuna please come 😢😢😔😔😔😥😥
Where is Nhung le nuna please come 😢😢😔😔😔😥😥
My Journey on doing this
Age : 11.5
Weight: 90.2 pounds + 00.6 (breakfast)
(ON a diet aswell-)
First day : (after workout) A sweat abit which was a good sign, and felt some pain in my stomach which was also a good but painful sign.
Weight after workout day 1: 90.8 pounds
(Nothing changed)
(Like to remind me)
Next day
Age: 11.5
Weight : 89.5 (lost weight)
I noticed my stomach got flatter and there was a line in the middle (good sign)
Second day : (skipped breakfast)
The back of my knees hurt a-bit when I did some of the workouts, my arms hurt a-bit as-well,the workout felt quicker than yesterday and my stomach hurt a-bit. I had sweat as-well.
Weight after workout : 89.6 +00.1 (gained weight somehow)
Day 3 : (didnt do the workout, got sick)
Day 4: didn’t do it either 🫠
Day 5: didn’t do (recovering)
Day 6: feeling better
7: got better (still didn’t do)
Day 8: I’m doing it like 5 times-
Weight : 89.7
After day 8: I did everything x5…my stomahh ch hurt- I was exhausted- I sweat a lot- I got a small let cramp but I’m alright.
Weight after workout : 89.7 obviously nothing changed
Next day (day 9): (skipped dinner last night, skipped breakfast today)
Weight: 87.9 lost 2 pounds 0^0
(Like to remind me! ❤)
❤🇧🇩
ill be doing this for 20 days with updates pls like so i remember
weight is 53kg
(edit) im sry i didnt update i did it for 5 days but ill try to remember
day1 it was pretty hard(no changes)
day2 still haard (not really changed)
day3 i couldnt do it i was sick
day 4 done
day 5 done
day 6 i did it and i see change yayyy
Day 7 done
Day 8 done
Day 9 done
Day 10 done I lost 0.7 kg
Day 11 done
Day 12 I'm getting abs and my waist is smaller
6TH CIOMMENT
hiiiii
Very nice ❤❤❤❤❤❤❤❤❤❤love you sister ❤️🤩
Third comment
Second comment!!
First comment needs like and pin 📌 ❤