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| PDF Name | 30 Day Slim Waist Challenge PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 2 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
How to 30 Day Slim Waist Challenge PDF Free Download
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What is the Routine of 30 Day Slim Waist Challenge?
Here is the overview of exercises of the 30 Day Slim Waist Challenge:
Day 1-7: Establishing Routine
- Day 1-3: Warm-Up and Core Engagement
- Warm-Up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks).
- Plank: 3 sets of 30 seconds.
- Russian Twists: 3 sets of 15 reps (each side).
- Day 4-7: Introducing Oblique Work
- Side Planks: 3 sets of 20 seconds (each side).
- Bicycle Crunches: 3 sets of 20 reps.
Day 8-14: Building Intensity
- Day 8-10: Adding Resistance
- Weighted Russian Twists: 3 sets of 12 reps (each side).
- Leg Raises: 3 sets of 12 reps.
- Day 11-14: Incorporate Cardio
- Interval Running or Cycling: 20 minutes (alternating between high and low intensity every 2 minutes).
Day 15-21: Advanced Core Work
- Day 15-17: Engage Full Core
- Hanging Leg Raises or Lying Down Leg Raises: 3 sets of 12 reps.
- Plank to Push-Up: 3 sets of 10 reps.
- Day 18-21: Cardio and Pilates
- Pilates:
- Roll-Ups: 3 sets of 12 reps.
- Scissor Kicks: 3 sets of 20 reps.
- Cardio: 30 minutes of moderate-intensity activity. [30 Day Slim Waist Challenge Free Pdf]
- Pilates:
Day 22-28: Increase Intensity
- Day 22-24: Intensive Core
- Dragon Flags: 3 sets of 8 reps.
- Side Plank with Leg Raise: 3 sets of 12 reps (each side).
- Day 25-28: HIIT and Core
- HIIT Routine (High-Intensity Interval Training):
- 30 seconds of high-intensity exercise followed by 30 seconds of rest, repeated for 15 minutes.
- Oblique Crunches: 3 sets of 15 reps (each side).
- HIIT Routine (High-Intensity Interval Training):
Day 29-30: Active Recovery and Stretching
- Day 29: Light yoga or stretching for flexibility.
- Day 30: Active recovery day – light walking, swimming, or cycling to help your body recover.
Tips:
- Stay Hydrated: Drink plenty of water throughout the day.
- Balanced Diet: Include lean proteins, whole grains, fruits, and vegetables in your meals.
- Rest and Recovery: Allow your body to rest and recover to avoid overtraining.
- Listen to Your Body: If an exercise causes pain (other than muscle soreness), stop and seek advice.
- Consistency is Key: Stick to the plan and make it a habit.
10 Effective Moves of 30 Day Slim Waist Challenge
Here is the overview of 10 effective moves which make your Slim waist in 30 days:
1. Russian Twists:
- Sit on the ground with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground.
- Hold a weight or use your hands and twist your torso to the right, then to the left, touching the ground beside your hips.
2. Oblique Crunches:
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your left ankle over your right knee.
- Place your hands behind your head and lift your shoulders off the ground while twisting your torso to the right, aiming your left elbow towards your right knee. Repeat on the other side.
3. Side Plank:
- Lie on your side with your legs straight and prop yourself up on your forearm.
- Lift your hips off the ground, keeping your body in a straight line.
- Hold for as long as you can, then switch to the other side.
4. Bicycle Crunches:
- Lie on your back with your hands behind your head.
- Lift your legs and bend your knees, so your thighs are perpendicular to the floor.
- Bring your right elbow towards your left knee while extending your right leg. Alternate sides in a pedaling motion. [30 Day Slim Waist Challenge Free Pdf]
5. Plank to Side Plank:
- Start in a plank position, then shift your weight to your right arm and rotate your body into a side plank position.
- Return to the plank position and repeat on the other side.
6. Leg Raises:
- Lie on your back with your legs straight and arms by your sides.
- Lift your legs towards the ceiling, keeping them straight, then slowly lower them back down without letting them touch the floor. [30 Day Slim Waist Challenge Free Pdf]
7. Hula Hooping:
- Using a weighted hula hoop, stand with your feet shoulder-width apart and start hula hooping around your waist. This engages the muscles around your waistline.
8. Cat-Cow Stretch:
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow pose).
- Exhale, round your back and tuck your chin to your chest (Cat pose).
9. Twisted Chair Pose (Parivrtta Utkatasana):
- Stand with your feet together, bend your knees and lower your hips as if sitting in an imaginary chair.
- Twist your torso to the right, bringing your left elbow to the outside of your right thigh. Hold, then switch sides. [30 Day Slim Waist Challenge Free Pdf]
10. Triangle Pose (Trikonasana):
- Stand with your feet wide apart.
- Turn your right foot out and extend your arms to the sides. Reach towards your right foot with your right hand while keeping your left arm extended upwards.
How to reduce waist size from 36 to 28?
If you also want to reduce your best size, say from 36 to 28, then let me tell you that working out your weight size is not that simple. If you want to achieve this goal as soon as possible, then you should take proper care of your diet.
Along with this, you have to change your exercise also, your sleeping schedule should also be good and you should get nutrients and fiber from time to time to your body, so I would like to say that if you want to decrease the size of your waist as soon as possible, then you should do something like this.
You should take suggestions from gym trainers or professionals, or you can try this 30-day slim waist challenge.
Can I slim down my waist?
Yes, you can slim down your body waist while exercises can assist in toning the muscles underneath your belly fat, but you must also concentrate on decreasing weight across your entire body if you want to notice a real difference around your waist. The best strategy includes a well-balanced combination of a good diet, regular exercise, and generally healthy lifestyle choices.
What next after the 30 Day Slim Waist Challenge?
After completing the 30 Day Slim Waist Challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:
- 21 Day fix upper fix Exercise List PDF Download (2023)
- 21 Day fix Lower Fix Exercises Free PDF Download (2023)
- 28 Day Workout Free PDF Download
- 7 Day Gym Workout Plan Free PDF Download (2023)
Conclusion
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