I’m a PT – here’s 5 easy moves to get a toned waist like Pussycat Doll, Ashley Roberts
SHE has always looked sensational, but Ashley Roberts’ latest pictures have us wanting to put it in our gym gear.
With motivation quickly fading in January, the former Pussycat Doll is giving us some serious waistline goals to work toward.
But before you hop on the treadmill and start pounding on a treadmill, you might want to consider some other exercises to work that waistline.
Personal trainer Will Duru explains that there are several movements that help tone the muscles in the midsection and shape the waist area.
He adds: “Besides these exercises, it is important to burn the fat that lies on your stomach and waist.
“This is where a calorie deficit comes in – burning more than you eat.
“This can be accomplished by burning more calories through exercise and/or reducing food intake.”
Will explains that burning off that fat can take time: “Don’t expect to see results overnight; Be consistent and patient and you will get the waist you want.”
Additionally, you should make sure you avoid foods that could make you bloated, as this can leave you far from your waistline goals.
Eat a high-protein diet (think lean proteins like chicken, fish, eggs, and tofu) and plenty of colorful fruits and vegetables.
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Whole grain carbs are also great as they provide fiber for healthy digestion and provide energy so you can stay active in comfort!
Ready to carve your waist? Grab a set of dumbbells or weighted items like cans, heavy water bottles, or bags of rice.
You’ll also need a resistance band (a tea towel is also a good substitute) and a pair of socks or sliders.
1. Resistance Band Wood Chop
Do: Three sets of 12 reps
Attach a long pull-up band (or jump rope) to a stable object on the floor; it could be the bottom of a pole, a table leg, or the foot of a bed.
Hold the other end with both hands and step out until the band is no longer slack.
Your left foot should be closest to the tied end of the resistance band.
Keeping your knees soft, twist your torso and pull the band (with a slight elbow bend) over your right shoulder.
Then lower the band back onto your left hip.
Repeat 12 reps, then face the other way and do another 12 reps.
As you do this, you should feel the sides of your torso heat up – feel free to pause if it gets too difficult.
2. Dumbbell snatch
Do: Three sets of 16 reps
Stand with your feet shoulder-width apart and hold a dumbbell in your left hand with an overhand grip.
Sit back and crouch; Your dumbbell arm should be pointing straight down and the dumbbell should be touching the floor.
Keeping your back flat and facing ahead as you stand back up and pull the dumbbell all the way up in one quick motion without you hearing it.
Reverse this movement to return to the starting position, then switch hands and walk to the other side again. Switch hands.
“This exercise is also great as a full-body movement that helps tone your arms, shoulders, and lower body,” explains Will.
3. Slider squats
Do: Three sets of ten reps
If you don’t have sliders, you can use socks to do this on a tile or wooden floor.
Basically, as long as your feet can slide across the floor, you’re good to go.
Start in a plank position, palms directly under your shoulders.
Keeping your legs together, bring your knees to your chest, and then push them back into plank position.
If you want to make this more difficult, slide both knees into the left side of your body and then back into the plank before sliding them into the right side of your body.
Rest 30 seconds between sets.
Thu: Three sets of 20 seconds. Rest for 30 seconds between sets.
In a high plank position, palms directly under your shoulders, sink your left knee into your right elbow.
Then, with the left knee extended back to the starting position, drive the right knee into the left elbow.
“As you get used to this exercise, pick up speed, but make sure your body stays stable and your core active,” says Will.
5. Dumbbell Russian Twist
Do: Three sets of 20 reps
Hold a dumbbell in both hands in front of your chest, sit upright on the floor and lift both legs off the floor.
Lean your torso back slightly and then rotate the dumbbell on the left side toward the floor, then rotate it back to the right.
Continue rotating the sides, making sure to keep both legs off the floor the entire time.
Battle? You could also do this without the dumbbell and just empty-handed twist your torso instead.
Tighten your knees a little more if you find this exercise difficult. However, if you want a bigger challenge, extend your legs further and keep them off the ground.
Rest for 30 seconds between sets.
https://www.the-sun.com/health/7253109/waist-ashley-roberts-easy-exercises-fitness/ I’m a PT – here’s 5 easy moves to get a toned waist like Pussycat Doll, Ashley Roberts