9 Minutes A Day Of These Exercises Will Give You A Flat Stomach And A Small Waist
Every woman aspires to have a slim waist. But doing sit-ups is not a
panacea. In addition, some common abdominal exercises end up causing a
widening of the waist. How to get good results, avoiding mistakes? Are
there magic exercises to get the ideal size?
Well, to get a smaller waist and a flat stomach, you should add exercises
to your routine to achieve a waist you dream of.
1. Up and down
On your half side, sit with your legs and arms straight, putting your
weight on your hips, and with your left arm at 45 degrees, lean on the
exercise mat. Tighten your legs and abdomen until you lift your body so
that it is supported only by your feet and one of your hands. Return to
the starting position as slowly as you can. We recommend that you count 8
seconds as you come back down while continuing to tense your legs and
abdomen. Repeat 15 times, and when you finish, switch sides and start
again.
2- Tone-Up
Sit on an exercise mat with your back straight and your legs straight
(forming a 90° angle). Open your arms until they are straight at shoulder
height. Twist at the waist and lower until your right hand touches the tip
of your left foot. Return to the starting position and repeat the above
movement using the opposite foot and hand. Repeat the entire sequence 30
times, always keeping your legs close to the mat and your back
straight.
3- Lateral leg raises
This is the third exercise of your training plan, what you will do is
stand up and raise your right leg sideways as much as you can and without
bending your knee, then put the leg back to its initial position and do
the same with the left leg, go back down and so you will do different
repetitions, you can do 30, which would be 15 for each leg.
4- Leg swing
Lie on your back on an exercise mat with your arms alongside your body.
Lift your legs up at a 45-degree angle. Be careful not to lift your back,
arms or head when doing this movement. Bring your legs together to the
right. It is important to keep your legs together at all times and twist
until you feel your body stretch. Bring your legs back to the center,
until they are in line with the rest of your body. Now repeat the previous
movement but turning to the left side. There will be 15 repetitions on
each side and rest for 2 seconds each time you bring your legs back to
center.
5- Side bridge
This is an exercise similar to the plank, because you are going to start
in the same way and as such you will do the same movement of raising the
body sideways, only this time you will not stay there static, but you will
lower and raise your hips several times. In total, you have to do 30
repetitions, then turn to the other side and do 30 more repetitions.
6- Knees to elbow
With your torso straight and legs apart, lift one knee towards the
opposite elbow. The benefit of this exercise is that you can perform it
however you feel most comfortable, either standing or lying down. There
will be 15 repetitions on each side.
7- Swimming on air
On your stomach, lie down 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 20 times.
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