We will tell you how to fulfill the cherished dream of every woman about a slim figure with the help of a simple set of waist exercises!
A thin waist is every woman’s dream. However, most of the fair sex do not even know how to implement it, because it requires tremendous effort. We offer a set of exercises for a slim waist, which take only 15 minutes a day and guarantee visible results in less than a month.
1. Exercise “Corkscrew”
The exercise is aimed at strengthening the lower abs, oblique muscles of the abdomen, hips and lower back.
Starting position: lying on your back, arms along the body, palms down, legs straight.
Bring your legs together and lift them at a 45-degree angle, then slowly move them to the right, as far as possible. Hold the position for 2 seconds, then return to the starting position without letting your feet touch the floor. Follow the same movements to the left. It is recommended to do 3 sets of 10 reps.
2. Exercise “Bridge”
This set of exercises strengthens the hips, shoulders, abdomen, chest and triceps at the same time.
Starting position: lying on your back, legs bent at the knees.
Take dumbbells in each hand. Bend your elbows so that your forearms are perpendicular to the floor and your palms are facing each other. Squeezing your glutes, lift your hips up, becoming in a bridge position and at the same time stretch your arms with dumbbells up. Hold this position for a few seconds, then lower your arms and hips down to the starting position. Do 3 sets of 10 reps.
3. Exercise “Twisting with weights”
This simple exercise will get your obliques working to the maximum and improve your overall well-being.
Sitting on a mat with a straight back, grab a dumbbell, disc, or other sports equipment. Hold the weight straight in front of you, keeping your arms perpendicular to your torso. Then sharply turn as far to the left as possible. In the opposite motion, return to the starting position and turn as far to the right as possible. Repeat the exercise 30 times in each direction.
4. Exercise “Side plank”
The side plank will strengthen the deep abdominal muscles and make the upper body more resilient.
Lower yourself onto the mat on your right side, extend your legs so that they rest on the floor and on top of each other. Bend your right arm and rise on your elbow so that your torso forms a straight line. Hold the position for 30 seconds, then return to the starting position and do the exercise on the left side. Do 15 reps on each side.
5. Exercise “Air swimming”
Exercise improves muscle balance and coordination and provides good stretching for the whole body.
Starting position: lying on your stomach, legs straight, arms outstretched over your head, palms down.
Slightly lift your legs, chest and head off the floor at the same time and hold this position for a few seconds, then begin to alternately raise your right arm / left leg and left arm / right leg for 30 seconds without touching the floor. Increase your speed gradually. The complex consists of 10 repetitions, consisting of 30-second “floats”.