9 exercises to do to reap the reward of a thin waist

 9 exercises to do to reap the reward of a thin waist

It's easy to get belly fat and folds of fat, but it takes a lot of time to get rid of them. Fortunately, there are effective ways to solve the problem, including crunches, planks, and lunges! These exercises

 focus on the rectus and oblique muscles and are easy to perform without the need for any special equipment or visits to the gym. Thirty minutes of exercise a day is enough to get you to the belly of your dreams!

1. Touching the heels

The heel touch exercise is excellent for working the straight and oblique abdominal muscles.

Starting position: Lie on a yoga mat, bend your knees, and spread your legs about shoulder width apart. 

What to do:

Exhale, bending your torso to the left so that you can touch your left heel with the fingers of your left hand. Prove like this for a second.

Slowly return to the starting position, and inhale.

Repeat the movement with your right side.

Repeat the exercise 30 times.

2. Inclined milling V

This exercise burns fat from the oblique abdominal muscles.

Starting position: Lie on the yoga mat on your right side. Put your legs on top of each other, and your left hand behind your head.

What to do:

Lift your outstretched legs off the ground, and bring your torso toward them to make a "V" shape.

Support your body with your right hand.

Slowly lower yourself onto the yoga mat.

3. Triangle grinding

The triangle crunch is an excellent exercise for working the oblique muscles.

Starting position: Lay on your right knee with your right hand on the yoga mat. Extend your left leg, and support your head with your left hand.

What to do:

Lift your left leg to your left elbow and flex your muscles.

Hold this position for a second, then slowly come back without fully extending your left leg. Keep it up in the air.

Repeat the movement 30 times on each side.

4. Forearm plank

The forearm plank is a basic body exercise that provides you with a flat stomach.

What to do:

Place your forearms on the yoga mat so that your elbows are parallel to your shoulders. Your arms should be parallel to your body and about shoulder width apart.

Correct the position of your neck and spine by looking at a spot on the floor about 30 cm before your hands.

Make sure your head is straight with your back.

Hold this position for 20 seconds.

5. starfish grinding

Grinding starfish is excellent for sculpting the torso muscles.

Starting position: Lie on a yoga mat, extending your legs and hands to make an "X" shape.

What to do:

Lift your shoulders, upper body, and legs off the floor, touching between your elbows and knees.

Hold this position for a second, then slowly return to the starting position.

Repeat the exercise 20 times.

6. Cross stand milling

The cross-stand crunch focuses on the rectus abdominis, oblique muscles, and flexors of the hips. It not only helps in flattening the abdomen, but also contributes to burning thigh fat.

Starting position: Stand on a yoga mat with your feet hip-width apart and your hands behind your head.

What to do:

Bend your left hand, and move the knee toward the right elbow.

Meanwhile, rotate your torso and touch between your elbow and knee.

Return to the starting position and repeat the movement for the other side.

Repeat 30 times.

7. Side lunges

Side lunges work the rectus and oblique muscles, the glutes, and the flexors of the hips.

Starting position: Lie on your right side on a yoga mat.

What to do:

Put your left hand at your side, and your left arm behind your head (your elbow should point toward the ceiling).

Focus the effort on the oblique muscles, and raise your feet. At the same time, raise your upper body with your left elbow.

Hold this for a second, and slowly return to the starting position. Don't allow your feet or shoulders to touch the yoga mat!

Repeat the exercise 15 times on each side.

8. Windshield wipers

The wipers exercise engages and sculpts the rectus and oblique abdominal muscles, and the muscles in the lower back.

Starting position: Lie on your back on a yoga mat, and put your arms aside for some support. 

What to do:

Rotate your legs to your left side, but without touching the ground.

Hold for a few seconds, then slowly return to the starting position.

Repeat the exercise 30 times.

9. Bending and kicking

Bending and kicking (the ass kick) is an excellent exercise to sculpt your abdominal and gluteal muscles, and support the spine.

Starting position: Lay on all fours on the yoga mat. Your hands should be flat on the floor and parallel to your shoulders.

What to do:

Bring your torso to work, lift your right leg up (with your knee bent and your foot flat), then do a kicking motion.

Use the glutes to push the kick toward the ceiling. Make sure your pelvis and hip are facing the floor.

To avoid injuring your neck, keep your head straight and pointing down.

Do you do exercises at home?  Do you intend to try the exercises that we offered? Tell us about your opinion and experiences in the

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