Here is a link to the waist trainer in the video: https://amzn.to/2MJEMZx
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The first thing to understand about your waist is that you can give the ‘illusion’ of having a smaller waist by having a tapering shape upwards towards your back and shoulders and then downwards towards your hips. So it’s really important to exercise your back, shoulders and glutes (which also includes legs), in addition to your waist. There is no point in doing hundreds of sit-ups and ignoring the rest of your body!
So if you haven’t done already, you need to take up a weight or resistance training programme around three times a week. The exercises I would recommend are as follows:
Back: Lateral pull-downs, Seated rows and pull-ups. If you can’t do unassisted do assisted pull-ups using a machine in the gym or resistance bands.
Shoulders: Overhead dumbbell shoulder press or use a machine, lateral raises and front raises are great for shoulders.
Glutes: Squats using a barbell or dumbbells, Hip thrusters using a barbell or some gyms have a hip thruster machine, glute kickbacks using a cable machine, the hip adductor and hip abductor machines.
The next step is that I would highly recommend wearing a waist trainer when you are doing weight training in the gym. However, if you have an excessive amount of body fat to lose, it may not be beneficial at this stage. The waist trainer will help you get that extra 1 or 2 inches from your waist. You can buy a waist trainer by following this link to the Amazon website https://amzn.to/2KQ2M95 This is the one I have been using and I would recommend it, as its nice a tight and has withstood many washes and uses over 3 months. I have lost 2 1/2 inches off my waist since using one. I have gone from a 27-inch waist to 24 1/2-inch waist over 3 months (from 4 June 2019 to 4 Sept 2019).
So finally I am going to talk about what ab or core exercises to do. In my opinion, many people do far too many ab exercises and it is not beneficial at all if you don’t have the right diet and other things in place. I did exactly this myself, loads of sit-ups, rollouts, weighted ab exercises and it was fruitless! In fact, it is pointless doing lots of ab exercises if you have a layer of fat, because the muscles on your stomach are not going to show through however hard you train them. Yes, it is good for you to have a strong core, particularly for your back but your muscles will only show through if you look after all the other aspects I have highlighted on my blog beat menopause belly fat!
Your main core exercises should not be weighted and I would recommend doing them 3 times a week at first and when your body gets used to this you can adjust to up to 4-5 times a week. Do not do any weighted ab exercises as they will just make your ab muscles grow bigger, like any other weighted exercise. And you don’t want your ab muscles to be bigger, you want a smaller waist. The exercises you can perform are:
10 – 20 sit-ups, 3 to 5 sets
Planks for one minute 3 to 5 times
When you get better at this you can add either 10 to 20 knee raises holding on to a bar 5 sets or swiss ball tucks or a TRX ab crunch.
That’s it. You don’t need to spend a great deal of time. Just 10 to 15 minutes.
Let me know what you think in the comments section and I’d love to hear from you if you have any questions about this.