The Best Moves For A Smaller Waist In This 20-Minute Workout
A beautiful and slim waist – the dream of every girl and woman. But first
you need to know what exercises will help to pump the abs and effectively
tighten the waist. Below are exactly those exercises. Start making a dream
body today!
This best workout for a smaller waist combines fat-burning movements in
this 20-minute workout, and within a short time you’ll see your waist
become thinner and those extra centimeters on your sides melt away
quickly.
Exercise #1
It’s no secret that when it comes to abs, this exercise is the most
effective for this area.
● Plank with knee to elbow strengthens oblique abdominal muscles,
which helps you achieve beautiful waist tightness.
● Stand in a plank position on your elbows.
● Lift your right leg and pull your knee to the side, keeping your
feet parallel to the floor.
● Return to starting position and do 3 sets of 10 repetitions per
side.
Exercise #2
The balance to be followed in performing this Russian twist involves all
the abs, including those that tighten the waist.
To perform this exercise, you will need one dumbbell weighing 2-3
kg.
● Sit on the floor and bend your knees.
● Grab a dumbbell and hold it in front of you at chest
level.
● Lift your legs off the floor and tilt your torso slightly
backwards (to balance).
● Slowly do the twist: first lean to the right, pause, then come
back and lean to the left.
● Do 3 sets of 15 twists (1 twist = right + left bend).
Exercise #3
Ball roll outs help tighten your abdominal muscles and make your waist
more defined, while statics effectively burn fat on your belly and
sides.
To perform this exercise, you will need a fitness ball.
● Start with an elbow plank position.
● The ball should be directly under your shoulders.
● Start slowly rolling the ball forward as long as you feel
comfortable (15-30 cm).
● Pause and then roll the ball back to the starting
position.
● Do 3 sets of 10-20 repetitions.
Exercise #4
Windsheild wipers is another exercise to a slim and trim waist. It forces
you to control and hold the weight of your own legs, making it a great
workout for the oblique abdominal muscles, the primary muscle group
responsible for a beautiful waist
● Lie on your back, lock your legs together and stretch your arms
out to your sides.
● Lift straight legs and slowly lower them to the right.
● The lower back should be pressed firmly to the floor.
● Do 3 sets of 10-25 repetitions and then proceed to last
exercise.
Exercise #5
As this exercise for waist is done with weights, your oblique muscles
will work more efficiently than in ordinary side bends.
To perform it, you will need one dumbbell weighing 2-3 kg.
● Stand up straight with your feet shoulder width apart.
● Take a dumbbell in your right hand and raise your left hand
straight above your head.
● Slowly bend to the right, lowering the dumbbell.
● When it reaches the level of your ankle, slowly return to the
starting position.
● Perform 10 repetitions to one side and then 10 more reps to other
side.
● Make 3 sets of this movement.
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