6 Exercises To Have A Slim Waist In No Time
Many women want to have a small waist and a wasp waist in a short time
and have a slim silhouette. To achieve this, the first and most necessary
thing is to improve lifestyle habits.
The two main factors that affect the accumulation of fat in your body are
nutrition and exercise, as recommended by the World Health Organization
(WHO).
Try these exercises that will help you to define your waist.
1- Seated twist
Sit on the mat with your legs extended, relax your elbows and tighten
your abdomen (you must bring your belly button towards your spine). From
this position turn slowly to the right, while touching the floor near the
hips, then return to the center and continue with the left to complete one
repetition.
Remember, the movement is not large and should come from trunk rotation.
Try to keep the abdomen involved at all times and that this movement is
done in a more controlled manner.
Do 30 repetitions
2- Leg lift
Lie on your back and raise your legs while keeping them bent. Place your
arms at your sides with your palms flat, then bring your legs to the right
side to let them fall, but this time without touching the floor. Return to
the center and repeat on the other side, without touching the
surface.
You must control the descent and collection. Continue with the movement
from one side to the other, you work the abdomen to strengthen it, as well
as it will help you to mark the waist.
Perform this exercise for about 20 repetition.
3- Side-plank
Start this exercise by adopting a side elbow plank, so your body should
be resting on your right side with the opposite hand behind your head. Now
slightly lower your hips and then lift your pelvis, so that you can feel
the work on your abs. Once again lower your hips and lift your
pelvis,
continue to press in this manner for about 20 repetitions before
switching sides.
4- Touch elbow plank
Start by adopting a high plank. To do this you must rest your hands on
the floor, so that they are directly below your shoulders and extend your
legs to form a straight line with your whole body.
Then lift your right leg and bring your knee to the side so that you can
touch your right elbow, return to the starting position and repeat the
exercise, but alternating sides. Remember to activate your
belly.
You can repeat this exercise for 30 times.
5- Mountain climber with twist
Start in a high plank. Then, you must rest on your hands and toes, as
well as engage your core. From this position, you must turn to bring the
right knee towards the opposite elbow, then return to the starting
position to complete one repetition and continue the exercise.
This time switch legs and bring the left knee to the right elbow, return
and continue alternating sides.
You will perform 20 repetitions.
6- Stand-up twist
This last exercise you should start by holding a dumbbell above your
head, while turning your body to the left and moving your right foot as
needed. As shown in the picture.
Now bring the dumbbell along your body in a clockwise direction as you
bring your right knee up. The weight should be on the outside of the right
hip, then lift the weight to return to the starting position and lightly
tap the floor with the right foot, completing the repetition.
If you prefer, this is a movement that can also be done without weight,
just bring your hands together.
Repeat 20 times.
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