Flat stomach, slim waist: 6 exercises to slim the waistline
The time has come to say goodbye to containment trousers, girdles and other remodeling garments: with our special fitness exercises, you will quickly achieve a slim waist, without having to wear uncomfortable and tight accessories to hide any imperfections.
Of course, something has to be done to have and keep a slim waist. The good thing is that our fitness exercises are not only great for a toned waistline, but also work your abs at the same time. Staying in your home, it will be possible to achieve a truly remarkable result with just the use of comfortable sportswear and a mat.
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How often should you train?
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Do the exercises three days a week, preferably with a rest day in between. To get a good result it is essential to pay attention to your diet, especially by reducing sweets, the so-called "foods"fast food"and fatty snacks, preferring vegetables and fruits. You will soon see the first results!
1st exercise to slim the waist: lateral flexion
The classic initial exercise of a training session for a slim waist is taken from yoga: with this exercise both the abdominals are stretched and contracted and some muscles are also built and strengthened.
How to do?
Start from a standing position, keeping your legs slightly wider than your shoulders and with your feet pointing outward. Tense your abdominal muscles and bend your upper body to the left. Right arm moves towards left foot, arm left points up. Repeat the same movement 15 times, then do the exercise on the right side.
Three sets of 15 reps per side.
2nd exercise to slim the waist: side crunch
Let's first specify the difference between the sit-ups and i crunch, very often confused and generally called "abdominal exercises". These are similar, but not identical, movements. We start for both lying on the ground, but in crunches only the head and shoulder blades are lifted from the ground, until you feel the contraction of the abdominals. For sit-ups, on the other hand, the shoulders are raised entirely from the ground, until the body is brought into a sitting position.
For this exercise, we will limit ourselves to the crunch, but lateral, so as to train the oblique abdominals.
How to do?
Lie on your back, bend your legs and put them on the right side. Tense your abdominal muscles, place your hands behind your head and rise diagonally to the right. Go back down, but without lowering your head completely. Do the first 15 repetitions like this, then bring your legs to the left side and continue with another session.
In total three sessions per side with 15 repetitions each.
Variation for the most trained: do not rest your legs on the ground, but keep them raised so that they are a few centimeters above the ground.
3rd exercise to slim the waist: balance crunch
Both crunches and straight and oblique sit-ups are always a great exercise to train the respective abdominal muscles. THE balance crunch they are performed starting from a sitting position. This will help you improve your balance and train all the muscles in the waistband.
How to do?
Sit with your back straight, keeping your belly in. Raise your legs straight and go back with your back straight. Your lower back is on the ground and your chest is stretched. Now bring your arms and legs together and separate again in a smooth, rhythmic motion.
Three sets of 15 reps each.
Variation for beginners: The exercise becomes easier if the legs are bent in such a way that they form a 90 degree angle.
4th exercise to slim the waist: side plank
The side plank is a great exercise for the whole body, because in addition to the waist, the arms, legs and buttocks are also trained.
How to do?
Lie on your side with your legs extended. Then stand up and support yourself with your arm and feet straight. The arm is placed just below the shoulder. Maintain this position for 10 seconds. Then switch sides.
Three sets of 10 seconds on each side.
Variation for beginners: support yourself on the forearm, resting the elbow on the ground, and hold the exercise for 10 seconds.
Variation for the more trained: raise and lower the upper leg 10 times, keeping the foot hammered without flexing the toe.
5th exercise to slim the waist: back crunch
This exercise is quite a challenge, even if it seems too simple at first glance. In fact, in addition to the waist, it also acts on the back.
How to do?
Kneel on a mat with your legs spread at shoulder height. Tighten your abs firmly, lean back and grasp your ankles with your hands. This stretches your back. Climb up, keep your abdominal muscles taut and alternately grab the right ankle with your left hand and vice versa.
15 reps per side, three sets in total.
6th exercise to slim the waist: alternating crunch
The alternating crunch is a great exercise for training the waist muscles, but also the straight abs.
How to do?
Lie on your back, tightening the abdominal band. Lift your legs off the ground and bend them until they form a 90 degree angle. Thus, the calves are parallel to the ground. Put your hands on the back of your neck and then alternately bring your right elbow and left knee and left elbow and right knee.
15 reps per side.
Variation for beginners: put your feet on the ground.
Variation for the more trained: straighten your legs and try to keep them as straight as possible during the exercise.
