10 exercises to get a small waist in a short time
To get a small waist can sometimes be a difficult challenge if you don’t
know how to do it. Here are some specific workouts to achieve it quickly
and effectively.
10 workouts to achieve a small waist in no time
If you find it difficult to lose pounds accumulated in the belly and
waist area, a good workout routine plus a healthy diet are the ideal
combination to regain your waistline. You don’t need to go to the gym or
pay a lot of money for diet products, because at home you can do exercises
that will help you stay in shape.
Before performing the specific exercises we remind you that cardio is
very important in any weight loss plan, whether you want to reduce belly,
face, arms and waist fat. Cardiovascular exercise makes our total body
allows us to burn fat all over the body, including the waist. Therefore,
waist exercises will add more effect than cardio, and thus get the best
result. just follow a routine at home.
So, to give you an amazing small waist, we bring you ten workouts you
can do at home.
1. Static oblique
Start by lying on your side as shown in the picture, extend your legs and
bring them together over each other. Then raise your legs a few inches off
the floor and hold them up for 1 to 2 seconds, then lower them back down
to the floor. Then switch sides and repeat the routine for another 20
seconds. For maximum performance, tighten your upper abdominal muscles.
2- Cross Crunch
Lie down on a hard surface with your hands on your neck, push yourself up
and stretch your right hand to the opposite side, return and do the same
by switching sides. Complete 10 reps on each side in 4 sets.
3- Open sides
Place the palm of your hand on the floor and stand at a slant, stretch
your opposite hand up, lower it and bend your knee up to your elbow. Do 10
reps in 4 sets.
4. Legs side to side
Lie on your back with your legs extended over your hips, keeping your
knees slightly bent and your arms out to the sides with your palms facing
down. Keep your knees together, and slowly move your legs to one side and
return them to the center. Repeat the movements on the other side and
continue alternating for 45 seconds. Recommendation: do not let your hips
separate too far from the floor.
5- Dumbbell Twists
Use a dumbbell or weight plate to perform this exercise, so that the
weight helps set a position and balances the load in the workout. Hold the
weight with both hands, then sit down and bend your knees while keeping
your feet flat on the floor. Lean back at a 45-degree angle and keep your
arms straight in front of your chest. Turn to the right making sure only
your torso moves. Return to your starting position. Then turn to the left
as far as you can. While performing the exercise imagine that you have a
wall right behind you to keep you straight. You should repeat the twists
at least 30 times.
6- Hip laterals
Lie on one of your sides and lift your hips as high as you can, complete
10 repetitions and switch sides. Do 4 sets total. Be sure to contract your
abdomen so you don’t hurt your hips.
7. Hip and forearm exercises
Start by placing your forearms straight out, resting your elbows at
shoulder level. Keep your abdomen tight and drop your hips to one side and
then return to the center. Repeat the movements on the opposite side. Keep
alternating lateral movements for 45 seconds.
8- Starfish abs
Lie on your back and create an “x” shape with your arms and legs. Use a
mat as a guide and place your feet and elbows in the corners. Then lift
your outstretched arm up across your body to the opposite side and try to
touch your foot, keeping the other leg on the floor. Once your limbs are
extended, lower them and repeat this workout to the opposite side.
Remember that you may have more flexibility on one leg than the other.
9- Twists
Sit on a hard surface and drop your back straight to an angle where you
can hold it. Begin to twist from one side to the other, always keeping
your abdomen firm. Complete 20 twists in 4 repetitions.
10- Air swimming
Face down, lie on an exercise mat. Then raise your arms, legs and head so
that your body is resting on your abdominal area. Now move your limbs in a
“scissors” motion; up and down alternately. Count 20 seconds while doing
these movements and return to the starting position to rest for 2 seconds.
Repeat the above 10 times. Make sure that all your movements are slow but
firm, the more you feel the muscle is tense, better the toning will
be.
As you will see, with this routine you don’t need any gym equipment, as
the key is to do well these workouts that are ideal to have a small waist
and mark the lines of your belly at the same time.
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