For women, taking care of their bodies is essential for good physical and mental health. Regular exercise not only helps maintain a healthy weight and prevent chronic disease, but it can also be an effective tool for toning and strengthening abdominal muscles and trimming the waist, which can improve physical appearance and boost self-esteem.

It is important to remember that muscle tone and definition do not depend solely on exercise, but also on a healthy diet and the body composition of each person. Therefore, a combination of resistance exercises and a proper diet are important to achieve the goals of toning and muscle definition.

In addition to the aesthetic benefits, toning the abdomen and trimming the waist can also have benefits for general health. A slim, toned waistline can help prevent obesity-related diseases like type 2 diabetes and heart disease. It can also improve posture and reduce the risk of back injury.

Finally, it's important to remember that every body is unique and results may vary based on genetics, lifestyle, and other factors. Don't be discouraged if you don't see immediate results and remember that patience and consistency are key to achieving our goals.

What factors influence to achieve a marked waist?

The factors that most influence our goal of reducing the waist are diet and exercise. It has been shown that a good sports routine and a healthy diet favor the loss of those extra kilos that we want to eliminate.

But of course there are other factors that can affect our goal of achieving a flat abdomen such as organ function, lack of sleep and even hormonal factors.

It is also necessary to say that there are genetic predispositions to have that waist that we want so much. Some women can develop it naturally and without much exercise or problems, while other women who diet and exercise do not have very visible results.

Despite this, we recommend you follow our exercise routine to achieve a small waist and a flat abdomen.

What exercises are good to define the abdomen and mark the waist?

Plate with rotation

The rotating plank is an excellent exercise for strengthening and toning the abdominals, obliques, and lower back.

1. Start in a high plank position with your hands placed directly under your shoulders and your legs extended behind you. 
2. Make sure your body forms a straight line from your heels to your head. Be sure to keep your core tight and your shoulders away from your ears.
3. Twist your body to the left and raise your left hand toward the ceiling, balancing on the right hand and on your toes.
4. Hold for a few seconds, then slowly return to the starting position.
5. Repeat the movement to the right side, raising your right hand toward the ceiling.
6. Continue to alternate sides, maintaining balance and body alignment at all times.

Russian twists

Russian twists help strengthen the obliques.

1. Sit on the floor with knees bent and feet supported on the ground. Lean back slightly until you feel your core engaged. 
2. Lift your feet off the ground and cross your ankles. Knees should be aligned with hips.
3. Extend your arms in front of you and clasp your hands together. 
4. Rotate your torso to the right, bringing your hands towards that side and touching the ground beside your right hip. Keep your abs tight at all times. 
5. Return to center and then rotate to the left, touching the ground beside your left hip. 
6. Continue alternating sides, holding the position for a few seconds before returning to center.

Plank

The plank is a full-body exercise that can help strengthen the core, shoulders, arms, and legs muscles. Here is how to properly perform a plank:

1. Start in a plank position with your arms extended and your hands placed on the ground directly under your shoulders. Make sure your fingers are spread apart and pointing forward.
2. Keep your feet together and your toes pointing down, pressing your heels back.
3. Engage your core muscles by tightening your abs and keeping your back straight. Don't let your hips sag or lift.
4. Keep your head in line with your spine and look down at the floor.
5. Hold this position for at least 30 seconds or until you can no longer maintain proper form.

Jumping Jacks

Jumping jacks are an effective and easy warm-up exercise that involves jumping and stretching your arms and legs.

1. Start standing with your feet together and your arms at your sides.
2. Jump and extend your arms up while separating your legs to a slightly wider than shoulder-width distance.
3. Land softly on the balls of your feet, making sure to keep your knees slightly bent.
4. Immediately jump again, bringing your arms down and bringing your legs back together.
5. Continue jumping and separating your legs, extending and lowering your arms with each jump.

Side Plank with Hip Raise

The side plank with hip raise is an effective exercise for strengthening the core, glutes, and legs muscles.

1. Start by lying on your right side with your legs together and extended.
2. Lift your body so that your weight rests on your right forearm and the outside of your right foot. Keep your forearm in a straight line under your shoulder to support your body.
3. Lift your hip off the ground, forming a straight line from your shoulders to your feet.
4. Hold the position for a few seconds and then lower your hip back to the ground.
5. Repeat the exercise several times and then switch sides.

Squat

The squat is an effective exercise for strengthening the muscles in the legs, glutes, and core. 

1. Start standing with feet shoulder-width apart and toes pointing slightly outward.
2. Look forward and keep your back straight as you bend your knees and lower your body as if sitting in a chair. Make sure your knees point in the same direction as your toes.
3. Lower your body until your thighs are parallel to the ground or until your knees form a 90-degree angle. If necessary, adjust your foot position to ensure your knees do not extend beyond your toes.
4. Hold the position for a few seconds and then extend your legs and return to the standing position.

Lying bicycle

The lying bicycle is an exercise that targets the oblique and rectus abdominal muscles, as well as the muscles in the hips and legs.

1. Lie on your back on a mat with your hands behind your head, legs raised, and knees bent at a 90-degree angle.
2. Lift your right shoulder and left knee simultaneously, bringing your right elbow toward your left knee while extending your right leg.
3. Alternate sides, lifting your left shoulder and right knee while bringing your left elbow toward your right knee while extending your left leg.
4. Continue alternating sides in a pedaling motion, keeping your head and shoulders elevated at all times.
5. Perform the exercise for several repetitions.

Circles with the Waist

Circles with the waist are a mobility exercise that focuses on the core muscles, especially the obliques and abdominals.

1. Stand with your feet shoulder-width apart and place your hands on your hips.
2. Slowly begin to move your hips forward in a circular motion clockwise, keeping your feet in the same place.
3. Continue moving your hips in circles to the right for several repetitions.
4. Then, change direction and move your hips backward in a circular motion counterclockwise.
5. Continue moving your hips in circles to the left for several repetitions.
6. Perform the exercise for several minutes.

Superman Plank

The Superman plank is a core and back strengthening exercise performed in a face-down position.

1. Start by lying face down on an exercise mat or on the floor. Extend your arms forward and your legs back, keeping your arms and legs parallel to the ground.
2. Make sure your neck and spine are aligned, keeping your neck in a neutral position.
3. Simultaneously, lift your arms, legs, and chest off the ground. Hold the position for several seconds, focusing on contracting the muscles of your back and core to maintain stability.
4. Then, slowly lower your arms, legs, and chest to the ground.
5. Repeat the exercise for several repetitions.

Side Plank

The side plank is a core strengthening exercise that targets the oblique abdominal muscles and hip muscles.

1. Start by lying on your side with your elbow and forearm resting on the ground and your legs together and extended to one side. The forearm should be perpendicular to the body and the elbow under the shoulder.
2. Make sure your neck and spine are aligned, keeping your neck in a neutral position.
3. Simultaneously, lift your hips off the ground, keeping the body in a straight line from head to toe. Hold the position for several seconds, focusing on contracting the core muscles to maintain stability.
4. Then, slowly lower the hips to the ground.
5. Repeat the exercise several times on the same side before switching positions.

Hiking or hiking is an activity that we can do outdoors that consists of walking routes through rural areas, mountains or marked paths. These types of routes or paths are usually a maximum of 30 kilometers with a difficulty that allows practically anyone to do it despite having no experience.

Before going out on a hiking route, we must take into account the previous preparation and the equipment or material that we will have to take with us.

Next we will show you some of the articles that are essential to be able to carry out a hiking route without problems.

Hiking shoes

At the beginning and on simple routes, we can opt for closed running type sports shoes, but as soon as we face more difficult challenges, it is essential to use specific mountain shoes. I recommend you consult our article on mountain footwear where we give you the best keys to make the right choice.

This is the main equipment that we will need to avoid problems when hiking, footwear is vital to avoid any accident. In addition to the fact that it will protect our feet from all types of terrain, it will provide us with comfort, ventilation, cushioning among many other things.

There is a type of boot for each type of path, that is, they cannot be used or it is not recommended to use the same boots for a dirt path, a stone path, or a dirt and stone path. You must buy boots that are as light as possible and the foot must fit well inside, and most importantly, they must be waterproof.

Hiking backpacks

For a normal hiking route of between 2 to 4 hours it is advisable to use a backpack of between 15 to 30 liters, in case we are going to do a longer route then it would be best to take backpacks with a larger capacity of up to 70 liters.

The closures of the backpack must be closed with a zipper, thus preventing the entry of water, it should also have straps to adjust it to the waist and chest, it would be convenient if it also had some type of strap to be able to put the poles there in case we get tired to take them

Hiking clothes

Using technical clothing for hiking will provide us with comfort for both long and short routes. On the other hand, it will prevent us from having blisters, pinkness or any damage to the skin that makes us uncomfortable during our activity.

Hiking underwear

To use adequate underwear we must take into account factors such as resistance and breathability. The ideal would be to find garments without seams or seamless and, in the absence of them, choose those that use flat seams. Most of the time chafing in the groin is caused by sweating.

The objective would be to wear underwear with breathable fabrics, which eliminate sweat that must pass to the intermediate layer, which control odors and avoid cotton in the base layer, which takes time to dry, opting for synthetic materials, such as polyester, or microfiber-based fabrics, such as lycra, which transport moisture to the outside and dry quickly.

Hiking pants

Hiking pants are not totally essential if we are going to go on short routes, but they will certainly make our walks more comfortable. The characteristics that we should look for in good hiking pants are:

• Repel water
• Allow perspiration to evacuate sweat
• Fast dry
• Elasticity to facilitate movements
• Zipped pockets

Hiking socks

It will be useless to have excellent footwear for hiking if we do not accompany them with matching socks. There are certain fabrics that can cause pinkness or blisters on our feet and must be avoided at all costs, such as cotton that accumulates sweat and does not allow good perspiration.

It is recommended that they incorporate synthetic fibers, which favor the evaporation of sweat and that they have an anti-skid system. The height will depend on the type of footwear we use.

Upper part

It is recommended to use multiple layers in the central part of the body, it is not recommended to use cotton as it will affect our performance and make us sweat more.

1. First layer: The inner layer acts as a "second skin", its function is to keep the body as dry as possible, expelling sweat from the skin to the outside. You should wear a tight shirt that allows good breathability.
    

   

2. Second layer: This layer will be in charge of isolating our body from the outside. The result of this insulation will be the retention of body heat, and therefore this second layer keeps us warm when the outside temperature is cold. If the cold on our trail is very intense, we suggest you use an extra layer to keep your body at a good temperature.

   

3. Third layer: The function of this third layer is to have protection from the most extreme weather agents such as rain or snow. You should look for a coat that is breathable and waterproof.
    

   

Hiking gear

It is convenient to carry some extra items that could make our way easier and in case of emergency get us out of trouble.

Trekking poles

The poles when hiking have many advantages such as distributing the effort and weight to the upper body, making it a more complete exercise. It is also a great help when preventing leg injuries, especially knees as it helps us distribute the weight.

Some of the elements that we must take into account when choosing good hiking poles are:

• We must consider a good grip
• Light, resistant and with cushioning capacity

Flashlight

Although we do not plan for the activity to last for hours until the sunlight disappears, it is important to bring a flashlight in case some unforeseen event causes us to waste a lot of time and catches us off guard at night.

These are some of the things to consider when choosing a good flashlight:

• Choose batteries or battery based on availability of charging sources or duration of activity.
• A headlamp allows for comfortable, hands-free use.
• Always check batteries and batteries before leaving.
• We do not recommend cheap brands, it is better to go for brands that are synonymous with reliability.

First aid kit

Although it seems that it is an obvious element when we are going to go for a walk in the mountains, it is one of the great forgotten elements but always essential in an emergency.

The first-aid kit must be adapted to the activity and the climate, it must be used to disinfect and immobilize, it must be waterproof, compact and light.

Solar protection

It is advisable to always carry elements that protect us from the sun, depending on the case, we will choose according to the characteristics of the route that we are going to take.

We must take into account the following:

• Sunglasses will also protect us from wind, rain and strong winds.
• Sun cream is something we should never forget
• A hat or cap can also protect us from the wind, sun or cold.

Extreme battery

The external battery can get us out of big trouble since it will allow us to charge the cell phone and depending on the flashlight we have, it could be used to charge it as well.

Thermos

Water is vital while we do this type of activity, so although it seems obvious we cannot forget it. Always consider taking extra water, it is better that we have more than not enough.

Hydration is a fundamental aspect in all sports practice, and even more so in those that are carried out in the natural environment. It will allow our body to perform better and recover better.

Hiking accessories

Although these accessories are not essential, they can be very useful at certain times.

Utility knife

We may not get to use it that day, but it doesn't hurt to carry a utility knife. We do not need those that have a thousand functions, but a straight blade, can opener, punch and saw blade would be enough. If we were camping, we would have to have one with some other function.

Photographic camera

A camera that you can use for activities such as hiking should meet the following requirements: be light, not attract too much attention, not be too expensive, and be robust and reliable.

It will also depend on what your priority is during your activities, but our recommendation is that you look for light, versatile, robust, quality and reliable photographic equipment.

Grooming kit

This basic grooming kit should contain the following:

• Biodegradable soap
• Toothbrush
• Quick dry towel

Stove

If your route will be long so you will have to sleep outdoors, we recommend you bring a stove, in addition to helping you stay warm by using it as a campfire and to heat up some food in the morning.

We must take into account the following before purchasing a stove for our hiking route:

• Weight
• Volume
• Type of fuel
• Fire control
• Ignition
• Stability

There are a large number of stoves on the market, so you can easily find one that suits your needs.

Tent

In case on our route it is considered to spend a night in the open air, a tent is more than necessary. There are several things that we must take into account before choosing a place to camp, such as the type of terrain and the climate.

Our priority when choosing a tent is that it be waterproof and ultralight, since we do not want to carry a lot of weight on our backs.

Recommendations

• We always have to make a checklist of the things we need to take, this will depend on the type of route we will do. 
• It is important to review the path beforehand if possible, the terrain that we will find and the weather, in this way we can go as well prepared as possible.
• If you cross muddy trails, it is advisable to clean the soles with a stick, otherwise you will have the feeling that you are wearing boots with smooth soles.
• Never wear your shoes for the first time the same day you start the hiking route, since they can spoil your day if they do not adapt well to the foot, or you to them.
• When carrying a backpack, it must be considered that the weight that we can carry is less than a fifth of our weight.
• Hiking poles are necessary adjust them properly according to your height and progression, that is, the climbs, descents and type of terrain.

Did you find this list of hiking essentials helpful? Do you think something important was missing? Leave your opinion in the comments and if you liked it, don't forget to share it with your friends.

It is well known that exercising helps to have a healthy life and also helps prevent health problems, increases strength, increases energy and on the other hand reduces stress levels in people.

What benefits do I get from exercising?

• Reduces the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity.
• It keeps the joints, tendons and ligaments flexible, this allows for greater agility and decreases the chances of falling.
• Reduces certain effects of aging, especially the discomfort of osteoarthritis.
• Contributes to mental well-being and helps treat depression.
• Help relieve stress and anxiety.
• Increase energy and stamina.
• Improve sleep.
• Help maintain a normal weight by speeding up your metabolism.

How much exercise do I need to do?

A desirable goal is to exercise 5 times a week for at least 30 minutes each time.

In case you have time without having done physical activities, it is advisable to start gradually. Start by exercising 2-3 times a week for 20 minutes each time.

As you feel more comfortable, you can increase the times per week as well as the intensity.

What exercise is right for me?

• If your body does not build muscle then it is advisable to perform weight-bearing exercises such as squats, push-ups, lunges and yoga. Also those high intensity aerobics with intervals, such as running and spinning. 
• If your shoulders are wide you should focus on toning the lower part in order to achieve a proportionate body. A good exercise would be jumping rope.
• On the contrary, if your body accumulates fat in the abdomen, the ideal thing would be to do strength and cardio exercises.

Dance

The calories burned depend on the type of dance:

• Zumba: 500 to 800 calories per hour
• Flamenco: 150 to 350 calories per hour
• Sauce: 250 to 400 calories per hour
• Reggaeton: 190 to 300 calories per hour
• Ballet: 400 to 500 calories per hour
• Belly dance: 150 to 300 calories per hour
• African dance: 450 to 600 calories per hour

Run

With this cardiovascular activity you can burn between 600 and 650 calories for every 30 minutes, depending on the speed at which you do it. The ideal is a kilometer you run in five minutes.

Aerobics

If you do about an hour of exercise you will lose about 400 calories. In addition, this discipline helps you gain flexibility and tone all the muscles of the body.

Bicycle

You will burn about 500 calories in an hour riding a bicycle, in addition to being an ecological means of transport.

Basketball

You will lose up to 350 calories in a match. Constant movements allow you to improve cardiovascular health and flexibility of the body.

Tenis

With half an hour of play you will lose up to 488 calories.

Climb

Climbing will allow you to get rid of up to 400 calories in half an hour of exercise. On the other hand, you will gain endurance, strength and flexibility.

Jump the rope

It is a highly dynamic exercise that will help you lose about 500 calories.

Boxing

Half an hour of boxing can make you burn 300 calories, but it will also help you strengthen and increase the resistance of your muscles and your heart.

Swimming

Swimming you can lose between 300 and 450 calories, depending on the intensity and speed. It is also considered by many as the perfect sport since you work practically all parts of the body.

Which of these sports do you practice? Do you think we missed any sport on this list? Leave your opinion in the comments.

No matter what time of year we are in, it is never too late to decide to start an active and healthier life.

To start activating the body, nothing better than going for a little run every day. Before doing it and thinking that the exercise is as comfortable as possible, there are several things that we must consider within our equipment. In this way our experience will be as optimal as possible.

What is running?

Running, also known as jogging, running or jogging; It is an outdoor activity in which a continuous race is carried out at a speed greater than that of walking.

It is a type of exercise that can be practiced by anyone and has many health benefits.

What benefits does running have?

• Helps lose and control weight
• Helps reduce cellulite
• Regenerates muscle mass
• strengthens the bones
• Fight stress and anxiety
• Improves the cardiovascular and respiratory system
• Improves the immune system, so it helps prevent diseases

What do I need to start running?

It is easy to think that any shirt, pants or sports shoes is more than enough, but it is not. We can consider aesthetic or health issues to analyze a little better what we will use before going for a run.

It is not a matter of getting carried away by the latest fashions and color trends, nor of spending a fortune on a hobby that we do not know if it will end up convincing us. It is more a question of fabrics, cuts and comfort. All these aspects are fundamental for a correct running practice in which injuries can be the order of the day if we do not take care of ourselves.

For this reason we propose a series of products and accessories that every novice runner needs to consider to practice this activity.

Technical T-shirt

Regular T-shirts made of cotton absorb sweat so they end up being a heavy and uncomfortable load to run on.

At first you can opt for simple shirts, the key is that they are made of polyester because they do not weigh too much, and that they are as breathable as possible.

Sports pants or leggings

Tights are a good option for runners. They are comfortable, flexible and better keep the heat in the legs.

In colder seasons you can choose ones that also cover the knees or even the entire leg.

What you should keep in mind is that the more comfort and fewer restrictions a garment offers, the better its performance will be. Light fabrics and wide, seamless waistbands are the best choice. Perspiration and freedom of movement are the key to enjoying a good experience.

Sports socks

If we talk about running, everything that helps foot care is essential. So you should keep in mind that it is better to use specific technical socks for running.
The option of compression stockings is more recommended if you do an endurance race, but there are those who also use them for shorter training sessions.

Tennis or sports shoes

It is probably the most important point and the one that should have the greatest investment, not only economically but also in time. It is forbidden to buy the first sneakers you see, no matter how good they look.

There are several issues to consider, among them are the one that is designed for running, that it fits our foot correctly, is light, firm and safe. This choice is essential to run with guarantees, avoid injuries and not abandon the practice prematurely.

We must also take into account when choosing footwear if we will go for a run on asphalt or through the countryside or mountains. Each surface requires a different shoe design.

Earphones

Sometimes we can feel that running is boring, so we need a good motivation and without a doubt music is essential to run at the desired pace.

The best headphones for running should be attached to your ears and resist movement without dropping or bouncing excessively.

As for the shape, there is no perfect design, it depends on each one, so you will have to try until you find those that are most comfortable for you.

Sports phone case

If we want to listen to music and be aware of our cell phone, it will be necessary to get a case to be able to carry it comfortably.

Today the cell phone has become something essential in our day to day, so we advise you to get a case that fits your arm correctly and that is the right size for your cell phone.

Do you think that some article is needed for those who start running? Leave your opinion in the comments.