Looking for new inspiration during times of self-isolation?
The days seem to get more and more chaotic, and it can be quite challenging to stay happy and motivated. Studies have already shown that about 20% more chocolate has been consumed since the quarantine/self-isolation emerged. Chocolate can work as a short term fix, but long term, we need to focus on exercising and staying fit.
In this feature, we look at how you can keep a toned, slender waistline whilst isolating at home.
The oblique muscles need to be targeted to help form a slender and firm waist. Firm obliques not only look great, but they also support the back muscles and the entire body posture. This can prevent pain, especially in the lower back and shoulder area.
When the torso is rotated, the back, shoulders and core muscles on each side are contracted and stretched simultaneously. Especially for desk workers, rotating mainly from the shoulder area rather than twisting the whole spine. This is one of the reasons for getting severe tension in the shoulders and neck.
Have more energy
How to increase your energy levels? Feeling sluggish and tired? By targeting the oblique and core muscles, you can activate areas in your body that assist in balancing energy levels. Since waist exercises help to improve body posture immensely, circulation can be improved, which leads to enhanced energy levels.
Be more focused
How to get more focused? With better body posture, the cerebral fluid can run up and down the spine evenly. This means that the brain is well nourished. It is easier to focus and more comfortable to keep attention. Paired with a healthy diet and sufficient hydration, which also supports brain health, you can increase the benefits quickly.
How to improve kidney health? That’s an exciting benefit, but as long as you don’t have any contraindication to do specific movements, waist exercises can assist your kidney function. Targeting the oblique and core muscles, you can actually support your kidney health. Steady movements paired with contractions and stretching help the kidney function.
Grab a resistance band and a resistance loop to start your journey towards toned waist. Be sure to keep an eye on your posture and alignment to prevent any damage. Always listen to your body.
1 Pull & Rotate
Anchor a resistance band around a door handle and place a chair about half a metre away. Get seated on the chair and grab the ends with each hand. Align your spine and keep your shoulders back and down. Keep your elbows down by your sides and take up a slight resistance in the band. On your inhale, rotate to your right side. Keep your right arm down as it is and extend your left arm out. If it is possible, look behind your back. On your exhale, come back to the centre. On your next inhale, take it to the left side. Repeat 10 times on each side.
2 Overhead Side Stretch
You are in a standing position with a straight spine. Grab a resistance loop or resistance band with your hands. Extend your arms overhead and keep your shoulders back and down. Activate your core and keep a slight resistance in the band. On your inhale, extend your arms further and on your exhale, tilt from your thoracic spine to your right. On your inhale, come back to the centre. Repeat 10 times on your right side. When you are ready, take it to the left side 10 times. Make sure you do not overarch your lower back here.
3 Floor Plank
Come down to all fours with your shoulders over your wrists and your hips over your knees. Activate your core and align your spine as you come down on your forearms and your feet. Activate your core and stay strong. On your inhale, tilt your right hip towards the ground without compromising your body tension. On your exhale come back to the centre. On your next inhale, tilt your hips to the left side. On your exhale, back to centre. Repeat 5 times on each side. This pose requires a bit of strength, take it slow and pay attention to your spine.
4 Walking On Clouds
Lie down on your right side. Make sure your body is one straight line. Place a resistance loop around your calves. Extend your right arm over your head and let your head rest on it. Place your left arm in front of your chest for stability. Point your toes and walk your feet along with the spot. Make wide steps, as you would walk on clouds. This pose might feel a bit awkward in the beginning, so make sure you put a soft, flat pillow under your hips. ‘Walk’ 10 times, turn to your left side and repeat.
5 Leg Lifts
Lie down on the ground on your right side. Place a resistance loop around your calves. Extend your right arm over your head and let your head rest on it. Place your left arm in front of your chest or on your hips for stability. Flex your foot and lift your left leg as far as it feels right for you. Repeat 10 times on each side.
Want to have a slender waist? Working your obliques and core is excellent to have a slim waist. But having a good body posture is even more beneficial to your overall well-being. Keep it up and hang on with Meglio.
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8 Ways To Stay Calm & Healthy During The Quarantine 🧘♂️ Most of us are now facing the reality of restructuring our daily life to fit in with the current situation. It’s vital to stay physically and mentally focused during this period. Finding time to recenter and make your health and wellbeing is imperative! But, staying at home doesn’t mean you have to sit on the sofa for days on end watching TV. It is an excellent opportunity to redefine your routines and take time for things you have always wanted to do or could never make time for previously. At Meglio, we want you to make the best out of your new situation and to focus on the good things. We’ve made a list of our top 8 ways to stay calm & healthy during the quarantine: 📝 Stick To Your Routines 🏃♂️ Home Workouts 📚 Maintaining Hobbies 👨🏫 Keeping Your Mind Active Find the rest of our top tips and the full post on the Meglio Hub – Link in bio 👍 #NHS #NHSLondon #StaySafeStayHome #coronavirus #covid_19 #homeworkout #workout #stayathome #workfromhome