[ad_1]

    as he explains Vanessa Guerraa great expert in the body and how we express ourselves through it, Having a slim waist is not only achieved through diet and exercises to smooth and tone the abdomen, but also by improving our posture. For this reason, the exercises that he shows us in the video above work the core muscles and body alignment at the same time. And it is that a good posture is essential to have a flat stomach and a slim waist (there is no better example than the slender and toned body of this dancer).

    But if we have loved something about Vanessa, it is her deep knowledge of the body. Not only is she an expert in body language (what we say without speaking) and emotions, she also has a degree in Dramatic Art and wears more than 20 years dedicated to the work and research of the body and “how we express ourselves with him through dance, theater and our behavior,” he says. In addition to being a dancer and barre and pilates instructor, Vanessa Guerra is a practitioner of Ashtanga Yoga -one of the different styles of yoga that you can practice-, she is certified in MBSR, MSC (compassion) and Mindfulness in childhood. She has been collaborator in the La Sexta program, Zapeandoas an expert in non-verbal communicationHe holds conferences and workshops on personal development and growth, is a private mind and body coach, and continues his training with the Alba Emoting scientific method.

    As you will discover below thanks to his advice and exercises, having a slim waist and body depends on how you take care of yourself, both physically and mentally.

    This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

    This is how Vanessa Guerra takes care of her diet, her emotions and her body

    “I take good care of myself since I consider the body as the greatest of our treasures”, says Vanessa. For this dancer, “everything we eat, how we treat ourselves and what we doIt affects our moods, our posture, even our expressions and gestures”.

    As Vanessa tells us, “an interview with Julio Basulto in Aprendemos Juntos BBVA convinced me that alcohol was something I wanted to eliminate from my life”. “From that moment on, I opened my consciousness to who I wanted to be and who I wanted to become in order to feel comfortable with myself and be consistent with my own principles,” she adds.

    How does Vanessa take care of her diet? “A year ago I lowered my sugar intake by eliminating it from coffee in the morning and I have noticed a considerable change in my metabolism and in my body”, says this dancer. “I have also reduced my consumption of meat and fish and am currently taking the step of completely eliminating them from my diet,” she adds. As she tells us, legumes, nuts (“at any time”), fruits and vegetables abound in their diet.

    Vanesa Guerra: How do you take care of your mind?

    Vanessa tries to keep her formal meditation practice each day and now practices Ashtanga on a regular basis. “I am an inveterate reader and I continue to train in what I like the most: body, emotion and mind”.

    Any trick to show off your waist and flat stomach? “The trick to get a flat stomach and to reduce the waist is to eat, so I recommend eating in a balanced way, not abusing bread, flour or sugar, replacing sugary or carbonated soft drinks with water or sparkling water, my summer drink!”, he says. “As a training routine it works for me combine strength exercises with barre or pilates exercises to contour the core area”, he adds.

    This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

    4 exercises to refine the waist and improve posture recommended by Vanessa Guerra

    These are the four exercises that Vanessa shows us in the video above to strengthen the core, improve body posture and slim the waist:

    1. Oblique exercise for defined abs: 3 sets of 15 repetitions. “From a side plank with knee support we try to join the knee and elbow by flexing the arm and leg. We use a small ball to enhance arm work”.
    2. Oblique work: 3 series of 15 repetitions. “We use the ball to support the part of the sacrum and lean our back slightly back pressing the ball. Take special care to keep your shoulders back and in line with your hips. Rotate the spine to the side accompanying the arms in 1st ballet position. Only if we can, we can extend the opposite leg to the side we are rotating towards.
    3. Front iron: 3 series of 15 repetitions. The iron is, without a doubt, one of the best exercises to lose weight and tone the belly. Follow Vanessa’s instructions to do it correctly: “As you exhale, bring one leg to your chest and alternate one leg and the other. It is important to keep your arms extended and your palms deeply rooted. Hold the abdominal muscles tightly contracted, not letting the navel peek out”.
    4. Side plank with rotation: 3 series of 15 repetitions. “From the front plank progress to a side plank to do an internal rotation with the upper arm. It is important to keep the supporting arm well stretched”.

      More effective exercises to get a flat stomach

      Vanessa Guerra’s exercises show that the abdominal area can be worked on by performing a simple routine with perseverance and from home. In addition to your proposal, there are other exercises that will help us achieve a flat stomach with the only help of a mat.

      1. Superman. Lying on your stomach with your arms stretched out in front of you, tense your abdominal muscles and lift your arms, upper chest and legs off the floor, parallel to the floor. Hold this position for 30 seconds and repeat the movement about 10 times.
      2. Side plank with two support points. In the initial side plank position, we raise one arm and one leg, keeping the abdominal muscles contracted and being careful not to lower the hip. This exercise will help you tone your entire body.
      3. Bicycle Crunches. Bringing the right knee towards the chest and touching it with the left elbow, turning the torso as we approach the knee. Then rotate and with the right elbow touches the left knee.
      4. Contralateral Glute Bridge. This exercise will help you achieve a more toned abdomen, legs and butt in record time. Lying on your back, bend your knees and place your feet at hip-width apart. The arms should be on either side of the body with the palms facing down. Lift your hips off the ground without your knees touching. Hold the position for a few seconds, and then lower your pelvis, but without touching the ground, repeating several times.
      5. scissors exercise. Lie on your back with your arms stretched out beside your body and palms down. She raises her straight legs up toward the ceiling (at a 90º angle) and crosses and uncrosses her feet, performing several sets.
      6. climber or ‘mountain climber’. It is one of the 15 exercises that burn more fat and help you lose weight. With your feet and hands resting on the ground, keep your arms stretched out and fixed, since it will be the legs that move, alternately bringing the knee closer to the chest.
      7. ‘Snap jump’. This exercise is very similar to the classic ‘burpees’, however this time you will have to get into a plank position with your arms stretched out at shoulder height. Jump with both legs together forward as if you are trying to bring your feet closer to your hands.
      8. leg raise. Lie on the floor on your back, keep your arms outstretched parallel to your body and your legs together. Next, raise your legs to form an L shape with your torso and lower them without bending. Try not to touch the ground and repeat the movement again.
      9. plank with jumps. Begin in a plank position with hands supported and legs apart with feet slightly wider than hip-width apart. Jump trying to bring your feet together in the center with your legs straight and jump again to recover the starting position, like this for 10 repetitions and 3 series. psst. You will like to know that this is a good exercise to avoid cellulite.
      10. heel touch. Lying on his back and with his knees bent, he raises his back slightly off the ground and tries to touch his left heel with the fingertips of his left hand. Next, he does the same with the right hand and the hand on the same side and so on. Do 12 repetitions per side and 3 series.
      11. ‘Dead bug’ or dead bug. Test your coordination! Lie on your back with your legs straight and your hands at hip height. Lift your upper back slightly off the mat and lift your extended left leg up toward the ceiling. Meanwhile, stretch your right arm above your head forming a 90º angle with the leg that is raised and so alternately -left leg with right arm and right leg with left arm-. Perform 10 repetitions per side in 3 series.

        Now you have the complete routine to show off abs of steel! What are you waiting for to put it into practice?



[ad_2]