The waist is one of the areas of the body that most tend to accumulate fat and lose its shape when we neglect the power and style of life.
As one of the attributes of our body, it is very important make different efforts every day to keep it thin or reduce it when we're passing weight.
For this reason, it is necessary to adopt a healthy lifestyle which, in addition to a balanced, diet include exercises localized to work this area which is usually difficult to mold.
Exercise plans are the best way for fat burning, body shaping and toning. In the case of the waist, maybe that results vary from body to body, as there are those who are fortunate to have a waist that is easy to define, while others have to work and make more efforts to achieve it.
If you are looking to have a smaller waist and you are aware that you have to do, do not miss the following 6 exercises that will help you meet your goal.
Exercise 1
This is one of the simplest exercises of gymnastics and don't need to be an expert to learn how to do it right.
- To begin with, stand up right, with legs separated and well-spread.
- Now, rotate the waist on the right side folding trunk and with the left hand is touching the tip of the right foot.
- Returns to the starting position and now repeat the same exercise but to the opposite side.
- Does the movement form AC up to 15 or 20 repetitions.
Exercise 2
The abdominals are a classic exercise to shape the waist and, incidentally, toning the abdomen to make it look flat.
There are many ways to do abdominal and all are very effective. However, here we leave an idea so you can practice it at home.
- Lie face up on a mat or rug for exercises and support you with the back right and your knees bent.
- With your hands behind your head, slightly lifting the shoulders and the chest of the soil and begins to make oblique movements trying to touch the right elbow with left knee and vice versa.
- Keep retracted abdomen while you do the movement and, to begin with, perform 3 sets of 10-15 reps each.
Exercise 3
Leg lifting is another good exercise for shaping and toning the waist and abdomen.
- Lie down face up, supported from the ground, but by slightly lifting the back.
- In this position extend your legs as much as you can and raise them from the ground a fourth, in such a way that the knees are diagonal to the buttocks and the rest of the legs parallel to the ground.
- He extends his arms forward to have better balance and increase resistance.
- Hold the position for 30 seconds, rest and repeat at least 3 times.
Exercise 4
Is an exercise that involves no more movement, but balance and resistance. This exercise works almost every muscle in the body, particularly of the abdomen and waist.
- It stretches the body face down on a mat or rug for exercises, and slightly raises the body supporting you with the forearm and the tips of the feet.
- Keep the body straight without bending the knees or the post, and stay well at least 30 seconds.
Exercise 5
The "plank" side is another very effective resistance exercise to shape the waist and abdomen work.
- Lie down side, leaning on the side toes and the hand on that same side on the ground, so that the body is forming a straight diagonal table.
- From the previous position, lower waist as much as you can, to keep it to just a few centimetres from the ground.
- Up and down in the same position for 20 seconds and then change of side.
Exercise 6
To finish the routine, the exercises lumbar are a great complement to tone and reduce the waist, while you help to strengthen the back.
- Lie face down on the floor with legs and arms outstretched, as in the image above.
- While maintaining this position, now tries to raise the trunk and arms up, while you rise a little legs.
- While doing the movement hold the retracted abdomen and trying to do, at least, 3 series of 12 repetitions.
Here ends this article on 6 exercises to get a smaller waist. Please continue browsing our site to find more tips to improve your life, and share itwith your friends if you find any useful
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