The Waist Diet

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Slim Waist Yoga Routine The Yoga Solution With Tara Stiles

Hi, I'm Tara Stiles, and today on the YogaSolution, I'm gonna show you a nice routine that you can do to slim your waist. Let'sget started. We'll start on all fours on your hands and knees. Make sure the fingers arespread nice and wide. We'll just start to warm up your spine a bit here. So as you inhale,gently drop your belly all the way down toward the ground, looking upward. And then as youexhale, rounding all the way and tucking your chin in. And just a few a more times likethis here on your own here, nice and smooth and easy. If it feels a little bit nicer tomove around a little side to side or circle one way or the other way just anythingat all that feels good to start to get your

spine moving for you. And then when you'reready here, gently tuck your toes, we'll start to lift your hips all the way up and backto your nice Downward Dog. Relax your head and neck and shoulders here. And then slowlywe'll start to walk your feet all the way up to the top of your mat here, one step ata time. Once you're all the way up, folding in, we'll let your head and neck soften. Andwe'll round up into a Chair Pose here. So sink your hips all the way up into a niceChair Pose. Breathing easy, keeping your belly nice and strong. And we'll press your palmstogether, lift up a bit, twist around here. Elbow comes right outside your knee, firmlypush away to spin everything all the way open.

And then gently come all the way back to yourmiddle. Same thing other side here. So twisting around all the way up and over here, easy,easy deep breaths. And we'll come all the way back through your middle. And then asyou exhale, just bring your fingertips all the way down to the ground, folding inwardfor a moment. Next inhale, lengthen up to a nice long, flat back. And then as you exhale,plant your palms, we'll step right back to your Plank Pose here. Top of your push up,just holding on for a few breaths. And from here, gently ease your knees down to the ground.We'll sink into a nice Upward Dog here. So swaying a little bit side to side, openingup the chest and the front of your body. Breathe

a whole lot. And then when you're ready, gentlyease your knees down to the ground, shift your hips up and back to sit on your heels.Take an easy breath in your Child's Pose. And when you're ready, coming back onto yourhands and knees, respreading your fingers, tuck the toes and lift your hips right upand back to your nice Downward Dog here. Relax your heels, relax the shoulders. So we'lltake a big inhale, reach your right leg all the way up and back behind you, Downward DogSplit here. Open up the hips and shoulders. And then we'll take your knee right up intoyour forehead. Round your back here. See if you can actually touch your knee to your forehead.And then send it all the way right back behind

you. Twice more just like that here. Liftyour knee, round your back here, knee right up into your forehead. And, again, send itall the way right back behind you. Last one just like this here. Knee right up into yourforehead, and then softly bring your foot between your hands, Low Lunge. From here,push down, big inhale brings you all the way up to a nice High Lunge. And then as you exhale,spin around to your right side here. Let your arms open nice and wide, big twist. Big inhalefills you all the way back up. Twice more just like that here. Big exhale, easy spin.And the inhale takes you all the way back up to the top. Last one just like that here.Big exhale, easy spin, and the inhale fills

you all the way up. And then right over toyour nice Warrior 2 here. So let your back heel find the ground. Arms softly openingright out to your sides. And simply hanging here for a few breaths. So gently reachingout through your fingertips, hips sinking nice and low, easy gaze over the fingertipshere. And take a big inhale, lift everything all the way up. And then as you exhale, sinkright back down and then all the back here to Reverse Warrior. Keep it going here, stretchall the way back here a bit. And then both legs stay straight, wave your torso up andover to your Triangle here. Maybe the hands on your shin or the fingertips on the ground.Open up the whole front of your body. Easy

Diet tips Smaller waist Bigger butt

Is that how you're going to the gymé Stop it! Hi everyone I'm back with a new tutorial Let's start directly at the gym, today I will train glutes and obliques I will focuse on glutes and try not to work on my legs I will start this workout by doing 15 min warmup on the stepper The stepper is my favorite cardio machine for glutes As you can see I keep my butt behind (if that makes sense)

I kept the intensity pretty low so it's not too much cardio and I can really feel the quot;pushquot; and activate the glutes I continue with this exercice, I can't name it at this moment so I will put it on the screen It's a great exercice to stretch, work on your inner thight and of course the glutes The quads are not activated Many of you asked me on instagram what my diet is For the story I went on bulking mode, if you want to gain muscle (and glute muscles) You want to increase your caloric intake and most important increase your carbs You can go track your macros on IIFYM so you will know how much proteinscarbs and fats you need

And also the calories you need according your goals I kind of did a superset with this exercice for obliques I find out it's better for me to work on my obliques with the body weight only My obliques are not quot;bulkyquot; as they use to be when I used extra weights to work on them I use myfitnesspal to track my macros, I really do recommend this app Of course I don't do it everyday but once you did it you can have a good idea of how you should eat to reach your goals When I started to bulk I really thought I was eating enough but I was very far from it It's when I started eating more that I first saw the results

I also used the machine the other way to work on my lower back It's very important to work on your back in general especially your lower back, it's going to give you that nice architecture. Arche! It's going to give that nice arche! That's it. To follow I used the cable machine to do donkey kicks (or kick backs) It's a really good exercice that only targets the glutes To talk about my diet again, before this workout I ate a big breakfast with a lot of carbs And I will do the same after my workout, I will add a loaded carb meal to my protein shake

It's very important to have your carbs before and after your workout, that's what I do everytime That's what is going to help you build lean muscle mass I continue with the obliques by doing this exercice It took me a long time to do it right but I really like it It's a really good exercice, you can also try to just lift your butt without doing the witch at the end (but that's what target the obliques) if you just lift your butt as high as possible you're working on the lower abs I continue with the leg press, I will target the lower glutes by placing my feet very high and very close I started with the quot;miniquot; press and now I switch with the grownups leg press

I tried to go really heavy and get things done (targets lower glutes and hammies) Another one for the obliques, I did a modified plank To come back on my diet (I said that twice already) I was on a bulking diet for 3 to 4 months I followed a flexible diet which means if your food matches up your macros, you can eat pretty much whatever It went a little bit wild for me at the end I was just eating bad So now and since February 1st I'm cutting again Because I did gain a lot of muscles but I also gain a bit of fat. So I will try to shred and keep the muscles

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