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14 Exercises to slim your waist

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We all know that those spare tires or so-called ‘muffin tops’ are the result of sweets, beer, and fast food that we enjoy so much. All of these excess calories have been deposited as fat in the tissues around your waist. It is time to do something about it and we are going to help! Get ready to learn about the best 14 exercises to slim your waist.

14 Exercises to Slim Your Waist

It is true that you need to drink a lot of water and eat healthy food like fruits and vegetables on a regular schedule, but there is no doubt that exercise is essential for keeping your figure. If you are ready, here are the exercises that will help you slim your waist in just a few weeks. Choose a group of 7 exercises each day and warm up before starting so that you prevent injuries. Remember that you will need to do them frequently to get what you want and always wear comfortable shoes!

Abdominal exercises

 

Exercise 1: Abdominal Twists

  • Standing up, with your feet shoulder width apart and your hands on your hips, twist your upper body left and right, keeping your back straight. Do 30 repetitions.
  • Next, lift your arms chest high with your fists closed and do slightly stronger twists. Repeat 30 times.
  • Lastly, in the same position as before, do 30 twists by stretching the corresponding to each side alternatively.

Exercise 2: Side Twists

  • Standing up, with your legs shoulder width apart and your hands on your neck, do lateral twists to one side and the other 30 times.
  • In the same position, stretch your arms above your shoulders with your arms crossed and let them fall to the side while trying to touch the ground. Come back to the first position and do the same movement towards the other side. Repeat 30 times.

Exercise 3: With a Bar

  • Use a medium sized bar to do this exercise
  • Put it behind your shoulders while you hold it with your hands on either end
  • With your feet shoulder width apart, do strong twists with your back straight to get rid of those spare tires
  • Repeat 50 times

Exercise 4: Side Twists With a Bar

  • Standing up, with your feet shoulder width apart, hold the bar horizontally above your head
  • Do side twists while holding the bar
  • Repeat 50 times

Exercise 5: Abdominal Bends

  • Standing up, with your feet shoulder width apart and your hands on your neck, bend your body forwards while trying to touch the tips of your toes and then return to the first position. Repeat 15 times.
  • It doesn’t matter if you can’t do this at first. Over time, your flexibility will increase

Exercise 6: Abdominal Bends

  • Do the same exercise as before but with your legs wider this time. Bend forward to try to touch one ankle and then the other. Do 15 repetitions.

Exercise 7: Bent Leg Twists

  • Sitting down with your legs bent and your back straight, twist while keeping your arms at chest height. Do 50 repetitions. This exercise is amazing for your waist and abdomen.

Exercise 8: Crossed Leg Twists

  • The position of your legs influences this exercise. This time, it is necessary to sit down with your legs crossed and your arms at chest height. Do 50 twists while keeping your back straight and your gaze forward

Exercise 9: Working Your Waist on the Ground

  • Lay on one side with your legs slightly bent
  • Put your hands on your neck and avoid pulling on it. Lift your abdomen sideways 15 times
  • Then, do the same exercise but this time, lift your bent legs laterally. 15 repetitions.
  • Lastly, lift your abdomen laterally and keep both legs extended. 15 times
  • Do these exercises on the other side as well.

Exercise 10: Working Your Waist on the Ground with Legs

  • Laying on one side, extend your legs and put the arm that’s on the ground in front, well supported, and put the other on your neck. Lift your abdomen laterally and the leg on top 15 times.
  • Repeat the exercise, but bend your leg laterally this time and lift it up. Try to touch your knee. 15 repetitions.
  • Repeat the exercises on the other side.

Exercise 11: Abdominal-Waist Exercises

  • Lay down on your side with your legs slightly bent and twist your abdomen until your back is supported on the ground
  • Put your hands on your neck and lift your abdomen 15 times. You will be working the abdominal and neck muscles
  • Put your legs on the other side and repeat the exercise

Exercise 12: Move Your Legs

  • Lay down face up, with your hands supported on both sides of your body, slightly bend your legs and twist them to one side and the other, while keeping them together and without touching the ground, 15 times. Rest for 5 seconds and repeat the exercise.

Exercise 13: Another Combination

  • Laying face up, with your hands on your neck and your legs extended, bend your legs alternately and lift your abdomen while trying to touch your left and right knee alternatively. Do this 15 times. Rest for 5 seconds and repeat the exercise.

Exercise 14: The Worm

  • Lay on the ground with your legs extended and put both hands on your neck (without supporting them so that you don’t hurt your neck vertebrae)
  • Lift your abdomen and keeping your chest off the ground and return to the first position. The more you lift up, the more fat you will burn. Do 15 repetitions, rest for 15 seconds, and repeat.We hope this article has been useful. To conclude, we will give you some tips that will help prevent your waist from getting bigger:
    • Avoid being overweight
    • Limit your consumption of foods high in sugar and fat
    • Avoid wearing tight clothing that squeeze your hips because they tend to misshape your figure
    • Dancing can help slim your waist

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Education

OLAOPA SPECULATION TO SCRAPPED HND IS MISCHIEVOUS

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OLAOPA SPECULATION TO SCRAPPED HND IS MISCHIEVOUS.

The Senate arm of National Association of Polytechnic Students NAPS who has been on the vanguard to stop HND/Bsc Dichotomy condemned the wrong Speculation of OLAOPA the Chairman of Federal Civil Service Commission. The association admitted that there are lot of good recommendations in the bill to abolished HND/Bsc Dichotomy that has been passed by the 9th Assembly but wonder why the going back and Front From the Federal Civil Service Commission in this regards? If there is no evil motive or hatred against HND Certificate, there is something wrong with the Management team of Federal Civil Service Commission and HND Holders.

 

 

OLAOPA SPECULATION TO SCRAPPED HND IS MISCHIEVOUS.

The NBTE and COEAD Submission at one day retreat on HND/Bsc Dichotomy that was held yesterday in Abuja at Tetfund Building Abuja, the report and their submission is different from this callous, wicked response and Publication of OLAOPA.

The Leadership of Senate Arm of National Association of Polytechnic Students NAPS is hereby calling on the Federal Government to Investigate the Federal Civil Service Commission and OLAOPA on reasons for the hatred on Polytechnic Certificate, knowing fully well that Polytechnic Education were designed to solved critical Technical issues and create great platform for Technology advancement in the Country, there is no Professional war between HND/Bsc Certificate Holder’s as speculated by the Chairman of Federal Civil Service Commission, what we are clamouring for is that Polytechnic Students,HND Certificate holders should not be treated as Second class to Bsc, assuming Olaopa has Polytechnic Background he wouldn’t have come up with that unreasonable Conclusion, solutions to HND/Bsc Dichotomy has already been settled in Bill to abolish HND/Bsc, we are calling the President of Federal Republic of Nigeria, President Asiwaju Bola Ahmed to look into this Bill and Assent the Presidential Signature to make it a Law.

OLAOPA has no special skill or Intelligent more than those that laboured for the Bill to Abolish HND/Bsc Dichotomy, their Labour for years shouldn’t be in vein because of myopic mindset of OLAOPA, we are calling on him to withdraw that Statement or face the Massive Protest from National Association of Polytechnic Students NAPS.

This Statement from a Professor is shocking because some developed country place great Value on Technical Education. With all the Research of the University, how many solutions has the University Graduates proffer to solve Nigerian Economy Challenge?

Until HND/ Bsc Dichotomy is abolished,Aluta Continua…

Signed

Comrade Adeniji Boluwaji Temitope
Senate President of National Association of Polytechnic Students(NAPS)
08069738724

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Gerar University To Inaugurate Afolabi, Adetoro as Chancellor, VC

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Gerar University To Inaugurate Afolabi, Adetoro as Chancellor, VC

The Gerar University of Medical Sciences (GUMED), Imope-Ijebu, Ogun-State, will on Friday, inaugurate Dr Taiwo Afolabi, CON, as the University Chancellor and Professor ‘Niran Adetoro as the Vice-Chancellor.

The event scheduled to hold at the University Auditorium commencing at 1.00pm will feature a N500 million endowment fund raising.

The founder Dr Isaac Adegoke and other members of the board of trustees of the University will preside over the investiture ceremony and institute a N500 million endowment for infrastructural development of the university.

Adegoke established the University to add his small quota to the educational emancipation of Nigerians and to give back to humanity, helping young ones to achieve their dreams.

Afolabi, the Chancellor, is the chairman of SIFAX Group.

He has over the years transformed the conglomerate to a leader in port management, shipping, bonded terminal operation, aviation, oil & gas, haulage & logistics, financial services and hospitality.

The company currently maintains presence in many countries of the world including Nigeria, Ghana, Gambia, Sierra Leone, Guinea and the United States. In 2006, the company bid and won the concession of Terminal ‘C’ at the Tin Can Island Ports, Lagos, as part of the port concession programme of the President Olusegun Obasanjo administration. Ports & Cargo Handling Services Limited, the subsidiary incorporated to operate the concession, has successfully managed the facility with records of achievements in the last 16 years.

The Vice-Chancellor Professor Niran Adetoro is an information science Scholar, University teacher and Administrator and was Director of Academic Planning, Quality Assurance and Research for 9 years at Tai Solarin University of Education, (TASUED). He was visiting Professor at the Department of Library, Archival and Information Studies, University of Ibadan in 2016.

Gerar University of Medical Sciences (GUMED) is a specialized institution established to run Medical and Allied Health Science programmes with the vision to become a Centre of excellence in Medical Scholarship in response to intellectual and developmental needs of the society.

The University is located on one Campus measuring 100.343hectares in Imope-Ijebu, Ijebu-North Local Government Area of Ogun State. It is poised to become a significant instrument for Health Sciences, Technology, Social and Economic advancement in its sphere of influence.

The University was licensed on the 9th of June,2023 by the Federal Government of Nigeria through the National Universities Commissions (NUC).

The institution commenced her Academic Activities in 2023/2024 session, having undergone a successful Resource Verification Exercise of its Nine Take-Off Programmes by the NUC in Allied Health and Basic Medical Sciences areas in two faculties.

Gerar University To Inaugurate Afolabi, Adetoro as Chancellor, VC

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From F9 parallel in WASSCE to first class in OAU, UNILAG don shares…

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From F9 parallel in WASSCE to first class in OAU, UNILAG don shares...

From F9 parallel in WASSCE to first class in OAU, UNILAG don shares…

 

 

 

Dr Adewale Tiamiyu, a lecturer in the Department of European Languages and Integration Studies at the University of Lagos, shares his remarkable educational journey from humble beginnings to academic success in this interview with IMOLEAYO OYEDEYI

From F9 parallel in WASSCE to first class in OAU, UNILAG don shares...

 

How did you feel when you had an ‘F9 parallel’ in your O’level exam?

That was in 1987. I felt it was over and it was not possible to go back to school. But I still tried. At that time, it was my social life that affected me. I used to be a break dancer. I also marched for my school: Adelagun Memorial Grammar School in Ibadan, Oyo State. But at the end of it all, I went to check my result and it was F9 parallel. So I lost hope. Though I later sat for the GCE exam, it wasn’t successful, because I did not have the English language. I tried the examination twice and I had E8 in the language. So I abandoned education in 1990. Between 1990 to 1995, I was in Cote d’Ivoire as a meat seller. So I travelled out of the country. However, I returned in 1995 to Lagos and registered for GCE lessons. At the same time, I worked as a primary school teacher in Surulere. So I prepared to go back to school between 1995 and 1997. I made my GCE in 1996 and got admitted into Obafemi Awolowo University, Ile Ife in 1997.

However, was it only the break dancing and extracurricular activities that made you fail the ‘level examinations?

 

 

No. That was not the only issue. Then, I was too social and had about 18 girlfriends in almost all Ibadan schools. In those days, we always went to different schools for inter-house sports and I would want to have at least one girlfriend in any school we visited. I am talking of the 80s now. So, I think it was my social life. It was later in life that I understood that I was not a dullard since I had a First Class in OAU years later. I used to think I was a dullard, but my academic achievement in Ife made me believe I was not. I was just not serious during my secondary school days.

What was the reaction of your parents to your O’level result at that time, did they also give up on your education?

They were disappointed that I had an F9 parallel in my O’level. But when I did GCE in 1988, I had credits in four subjects, excluding English. So I did GCE again and kept on having E. So I tried, but I couldn’t make the full five credits. And I never wanted to go to a polytechnic anyway. Assuming I wanted to do that, I could have combined my results. But I never wanted to go. I remember that after my first attempt, it was one of my girlfriends who taught me Mathematics, which made me pass the subject in the second examination, GCE. But I never had credits in English. And when I couldn’t get admission to the university, I wasn’t comfortable in my area anymore. So, I had to travel out of the country.

 

 

But why Cote D’IVoire?

I wanted to go to the United States from a French country. This was because most of my mates who didn’t make their results back then had travelled to Holland and other foreign countries just to take away that shame of not passing O’level. You know we were big guys in those days. And all our girlfriends had all gone to the universities because they made their results. So psychologically we were disturbed. We just felt the only option available for us was to go abroad and look for money. So that was why we travelled out. I had intended to go to the USA from Cote d’Ivoire. But when I got to Abidjan, I was disappointed with what I saw. I regretted travelling out. And even now, the phobia is still in me as I don’t want to travel out. Even if they are calling me in the same USA now, I already have that phobia that I don’t want to go and suffer anywhere in the world.

Do you know where some of the bright students in your secondary days are right now?

One of them is in my Faculty. We are both lecturing there. Though he is my senior now at the university, he used to be my classmate in secondary school. He went to the University of Ibadan and graduated in 1993. But I got admitted in 1997. However, having a First Class in Ife made it easy for me to start my lecturing career immediately as I was retained as a lecturer in my department between 2003 and 2005. So I think my First Class made up for the F9 issues I had in my secondary school. And now, I am even much more educated than some of those who came out with better results during my O’level days. I am a Ph.D holder now. But some of them don’t have a PhD. Each time they see me, they wonder how I made it. But I always say, it is never over until it is over. Life is a race anyway. This means if you are still alive, you can become anything. I am a goal-getter and I don’t think anything is possible.

What about your other friends who had the same poor O’level results at the time like you, where are they now and is there anyone among them who was able to overcome that setback?

None were able to overcome that setback of poor O’level results. There is even one at the University of Lagos where I work currently. He is a bricklayer. He never furthered his education after that experience. He is doing the bricklaying job at the university. In my set at the secondary school, we were about 600. And three of us from the same secondary school and class currently work in UNILAG. One is an Associate Professor. I am a lecturer and the third man is a bricklayer. The first man is my senior because I couldn’t catch up with those who had gone ahead of me. But the third person is still a bricklayer as we speak here in UNILAG. Though we still talk, he is not always comfortable around me, because he is not happy seeing me as a Dr, while he is a bricklayer. But I wanted to encourage him because I don’t believe anything is possible. I believe that if he can dream it, it is possible. I could remember that when I was doing my master’s programme at UNILAG. I used to trek from Ikotun to the university. I trekked more than 20 times to go for my studies that year. So I am the type that doesn’t give up on something.

What do you think often goes on in the mind of your secondary school classmate who is now a bricklayer each time he sees you?

 

 

Well, I think one of them will be the age factor. I am 54 years old now. But when I made my decision to go back to school in 1995, I was 26 years of age. I left Cote d’Ivoire as a meat seller with the determination to go back to school. So I decided at the right time and I got admission at the age of 29. I eventually graduated at the age of 32. So it was still possible for me to catch up with those who had gone far ahead of me. But if you tell my secondary school classmate who is now a bricklayer to go back to school now that he is also over 50 years of age, he won’t want to do that. This is because he is married with children now. It is too late now for him unless his children will send him to school. I remembered the story of a woman who got admission at the age of 64 to OAU to study law and she graduated at the age of 70. So it is not over until it is over. Life is just like a football match, once the referee has not blown the whistle, you can’t say this is who will win the match.

You went to Cote d’Ivoire intending to travel to the United States from there, so, how did you end up as a meat seller in that country?

 

 

When I got there, they asked me if I had an O’level result. I said I didn’t have one. They said that hadn’t been that I had an O’level result, I would have been employed to teach English in the primary school. It was at that time I learnt that if you went to secondary school and didn’t have an O’level result, you remained illiterate. For me, it was very difficult to get abroad from the French country especially when I had no evidence that I attended a secondary school. So the people in Abidjan then asked me which handwork I learnt. Then, I told them I didn’t learn any work. So that was why they got me a meat-selling job. I would go around the market with the meat in my tray to sell to people. That was in the Northern part of Cote d’Ivoire. Initially, I didn’t want to do it. But my maternal uncle, whom I stayed with, stopped feeding me at some point. He said he couldn’t be feeding someone that was not ready to work. So I had to accept the job.

But when you got to Ivory Coast and got disappointed, why didn’t you return to Nigeria?

It was not possible to return because I had no fares to do that. So I had to work. More so, before leaving Nigeria, I had promised my girlfriend that I would come back to take her to the United States. So that shame of failing to make it to the United States caught me. That was why I decided to stay back in the French country to work and gather money. I invested the money in the business of selling rice, potatoes, and onions but the business collapsed. So I had to come back to Nigeria in 1995 to pursue education. I took that decision because I discovered that if one does not go to school or has money, one can’t belong to any serious class in society. And since I had pursued money and couldn’t get it, I felt the only way left for me to have class in life was to go back to school. That was why I got back and started reading the Oxford English textbook for primary four, five, and six classes. I also read a lot in Cote d’Ivoire and that allowed me to master all the basics that I lost in the English language.

How correct is the claim that you once worked as a Septic tank evacuator?

That was when I returned to Lagos from Cote d’Ivoire. When I came back to Nigeria in 1995, I stayed with my uncle in the Aguda area in Surulere, Lagos. And evacuating septic tanks is what my uncle did then for a living. So one day, I asked him to give me money to buy books for my GCE lessons and he told me that I had to join him in the work. I said I was not interested. He then said he couldn’t give me any money if I was not ready to join him to do the work. That was why I agreed to do the work with him. But whenever we got any job then, he would give me only £1 out of the £10 he charged. Yet, I was the one that would enter the septic tank. But I still managed to do it for two years before I got admission in 1997. It was the money I made during those two years that I used to buy the books I needed for my pre-university education preparations. As God would have it, I eventually got admission to OAU to study the French-German language.

 

culled from PUNCHNG

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