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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

Girau International School Extends Warm Wishes for Peace, Prosperity, and Safety This Festive Season

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Girau International School Extends Warm Wishes for Peace, Prosperity, and Safety This Festive Season

 

As the festive season approaches, Girau International School sends heartfelt wishes of peace and prosperity to its students, parents, and staff. The school emphasizes the value of unity and joy during this special time, while encouraging families to prioritize safety and well-being.

In a statement, the School Director highlighted the importance of parental guidance during the holidays, urging families to maintain open communication and ensure children’s activities are monitored responsibly.

“The holidays are a time for creating cherished memories,” the School Director said. “However, they also require vigilance. Parents play a key role in ensuring their children remain safe and make responsible choices during this period.”

Renowned for its commitment to academic excellence and character development, Girau International School offers a robust curriculum that equips students with critical thinking, creativity, and leadership skills. As the new year nears, the school remains steadfast in its mission to nurture well-rounded individuals ready to excel in a dynamic world.

Girau International School reaffirms its dedication to fostering a safe, supportive environment where students thrive academically and personally. The school also encourages families to embrace the spirit of the season while staying mindful of the challenges it may bring.

For more information about Girau International School’s programs and initiatives, please contact the administration.

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Education

First Honour Schools: Celebrating a Decade of Academic Milestones

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First Honour Schools: Celebrating a Decade of Academic Milestones

 

The year 2024 marks a significant milestone for First Honour Schools as we proudly celebrate 10 years of transforming lives and shaping a brighter, greater generation for society through quality education.

 

First Honour Schools: Celebrating a Decade of Academic Milestones

 

Founded on October 8, 2014, First Honour Schools embarked on a mission to inspire learners to become passionate lifelong learners. Over the past decade, we have grown to encompass preschool, nursery, primary, and secondary classes, providing a holistic education that challenges, motivates, and inspires our students to aim high and achieve excellence.

 

A Vision for Transformative Education

 

First Honour Schools: Celebrating a Decade of Academic Milestones

 

At First Honour Schools, we believe in the wise saying that “knowledge is best acquired through sound education.” Education is the foundation upon which great individuals and economies are built, making it a right of every child rather than a privilege.

 

We are committed to providing every child with qualitative education because today’s youth are tomorrow’s leaders. Without education, hope diminishes—but with it, the possibilities are endless.

 

We aim to raise a generation of transparent, accountable, and excellent future leaders.

 

First Honour Schools: Celebrating a Decade of Academic Milestones

 

At First Honour Schools, we nurture incorruptible, disciplined, and economically proficient individuals who understand that hard work is the secret to success.

 

A Decade of Impact and Excellence

 

First Honour Schools: Celebrating a Decade of Academic Milestones

 

Over the past ten years, First Honour Schools has consistently achieved remarkable milestones:

 

  • Infrastructure: With over 40 well-structured and conducive classrooms and 5 fully equipped laboratories, we provide an environment that fosters learning and creativity.
  • Student Body: We are proud to have nurtured over 500 learners, ensuring their holistic development through academic, moral, and social excellence.
  • Academic Excellence: 93% of our students consistently excel academically, thanks to the dedication of our well-trained teachers and robust curriculum.

 

Our Mission, Vision, and Values

 

First Honour Schools: Celebrating a Decade of Academic Milestones

 

  • Vision: At First Honour Schools, we inspire children to be passionate lifelong learners through a curriculum rooted in pedagogical integrity, enabling them to stand out among their peers.
  • Mission: We serve as an effective educational resource for parents, assisting families in realizing their children’s full potential through active parent involvement and student-centered learning.
  • Core Values:
    • Fostering healthy relationships with learners.
    • Ensuring learners live purpose-driven lives.
    • Stimulating self-discovery and excellence in all endeavors.

Why Choose First Honour Schools?

 

First Honour Schools: Celebrating a Decade of Academic Milestones

 

The combined efforts of our management, teachers, parents, and learners have yielded outstanding results, creating a legacy of academic excellence and character building. At First Honour Schools, we focus on raising well-rounded individuals equipped to excel academically and beyond.

 

If you’re searching for the perfect school for your children in Ifo, Arigbajo, Ewekoro, or surrounding areas, First Honour Schools is the ideal choice. We provide a conducive learning environment, accurate and engaging lectures, and discipline to prepare learners for the future.

 

Contact Us

 

At First Honour Schools, we’re not just building a school; we’re building a legacy of excellence—one learner at a time.

 

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Echono to deliver FUTO’s 36th Convocation Lecture

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Echono to deliver FUTO’s 36th Convocation Lecture

 

The Executive Secretary of Tertiary Education Trust Fund (TETFUND) Arch. Sunday Silver Echono, will on Thursday, December 5th, 2024 deliver the 36th Convocation Lecture of the Federal University of Technology (FUTO), Owerri.

The lecture titled “Impact of Leadership Selection on Governance in Public Universities in Nigeria” will hold at Prof. C.O.E. Onwuliri Conference Hall, FUTO main campus, Owerri.

The University’s Vice Chancellor, Prof. (Mrs). Nnenna Oti, will be the Chief Host at the lecture, which is expected to attract participants from within and outside the university community, especially the academia.

FUTO is the oldest university of technology in Nigeria, established in 1980 by Nigeria’s first Executive President, Shehu Shagari. It became the first of three such universities set up by the Federal Government of Nigeria, which sought to establish a University of Technology in each geo-political region, particularly in a state which did not have a conventional university.

Arc.Sunday Sylva Togo Echono OON is a Nigerian diplomat, and architect who serves as the ninth Executive Secretary of Tertiary Education Trust Fund from 2022 till-date. Previously, Echono served as the Secretary of the Admissions Committee of the Nigerian Institute of Architects and the 28th President of the Nigerian Institute of Architects from 2019 to 2021.

Echono to deliver FUTO’s 36th Convocation Lecture

Sonny Echono was nominated by the Board of TETFUND in early 2022 and was subsequently appointed as the substantive 9th Executive Secretary (ES) of TETFUND on March 18, 2022, by former President Muhammad Buhari.
A former permanent secretary in federal ministries, Echono had been honoured by governmental and non-governmental bodies locally and internationally. He is a recipient of Officer of Order of Niger (OON).

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