Lose 10 Cm Waist

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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

How to Find Your Waist to Hip Ratio

Jessica Matthews, Exercise Scientist: Let's discuss a few simple ways that you can assess your health risk at home using nothing more than a tape measure. So, for our purposes today, it's actually recommended that you utilize a springloaded tape measure like this one you see here. Now, if you don't have a springloaded tape measure at home, you can use one of these if you have that available. The first measurement we're going to talk about is body mass index, also known as BMI. BMI describes the relationship between body weight and height, and since it cannot determine actual body composition, research has shown that this measurement can be somewhat limited in terms of its accuracy. For example, individuals who are extremely muscular would score high on a BMI chart,

inaccurately categorizing those individuals as being overweight or obese. Studies indicate that compared to BMI, waist circumference is more accurate in regards to predicting cardiovascular disease risk. Waist circumference can be measured at the midpoint between the lowest rib and the iliac crest. Unsure what the iliac crest isé It essentially acts as the main hipbone. It can be felt by putting your hand at the lowest rib bones and simply sliding it down the abdomen until you reach the top of the pelvic region. Research has shown that waist circumference is effective in identifying cardiovascular disease and diabetes risk. Here is a table that shows the criteria for waist circumference in adults.

For accuracy, it's important that the measurement is taken at the end of expiration, at the point when the diaphragm is in its neutral position. It's also important to keep the tape measure snug, but not too tight that it presses into the subcutaneous layers. Another measurement that can be used, and research has shown to be the superior al measurement for predicting cardiovascular disease mortality, is the waisttohip ratio. For this assessment, the hip measurement should be taken at the greatest circumference of the buttocks. You'll then find the waisttohip ratio by taking the waist measurement you completed earlier and divide it by the hip measurement.

This table shows the waisttohip ratio norms. For the waist circumference and the waisttohip ratio, for accuracy, you want to ensure that you're completing the measurement at the same landmark each time. It's also helpful to complete multiple measurements at the same site, but to ensure that you allow at least 20 to 30 seconds between repeat measurements to allow the skin and subcutaneous tissue to return to its normal state. Research has shown that these measurements demonstrate a strong correlation between health, morbidity, and mortality. But it should be noted that they serve only as an estimation of body composition and fitness level.

For a more threedimensional view of the makeup of the body, especially if you have weightloss goals, consider enlisting the help of an ACEcertified personal trainer who can provide additional assessments, such as skinfold measurements, to more accurately assess your body composition. To find an ACEcertified trainer in your area, visit our website: acefitness getfit. And we'll see you next time.

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