Waist-tightening exercises for men..to build muscle strength and endurance

Waist-tightening exercises for men..to build muscle strength and endurance


The oblique muscles are the muscles on either side of the abdominal wall. These muscles are responsible for the lateral bending and twisting movements of the waist. 


The work of the oblique sides helps to sculpt and tighten the waist, as well as to tighten the abdominal wall and tighten the middle part, hence the importance of waist exercises.


What are the exercises to tighten the waist for men?

Being strong can improve many aspects that often become more difficult with age. 

For example, strong abdominal muscles help you stand in a healthy way, making it easier to stand for an extended period of time. Strong abdominal muscles can also reduce lower back pain.


Hence, waist sculpting and tummy sculpting exercises should be included in two or three weekly training sessions to build muscle strength and endurance for men.


 But it's also important to avoid injury and double your effort by warming up before exercise, and jogging or walking around for a few minutes will do.


What is the cause of waist obesity?

Waist obesity is primarily due to the lack of protein that the body gets, which causes the accumulation of fat in that area, and then weight gain in it.


 Naturally, when the body eats a small amount of protein, which makes a person feel very hungry, then pushes him to eat very large amounts of food, and from here obesity occurs.


Best waist sculpting exercises for men

Here are the best waist exercises for men:

1. Grab a Chair



The chair exercise is one of the most popular waist exercises for men. The chair holder strengthens your abdominal muscles, as well as the thighs and buttocks muscles. 

This hands-on exercise makes it easier to do things like get out of the car.



How to perform the exercise:

 Sit on the front of the chair, with both feet flat on the floor in front of you.

Lean back 45 degrees, then straighten your back and tighten your abdominal muscles.

 Raise your back above your hips, then raise your arms parallel to the floor.

Push through your heels and stand up. Sit and complete 10 to 15 times.


2. Do the Twist



This is one of the strongest waist exercises, which is done using a heavy ball or a household tool, placed in a bowl, which increases the resistance to sprains.


How to perform the exercise:

Hold the pot with both hands and lift it in front of you with your arms parallel to the floor.


 Lower your arms in front of your belly button if this is too tiring for your arms, because the focus in this exercise is your abdominal muscles.


Put your feet shoulder width apart and bend your knees.

 Rotate your torso and bowl to your right while keeping your hips squared forward.


Roll to the center and then to the left. Complete this pattern 10 to 15 times.


3. The bridge exercise


The bridge exercise is among the most popular exercises for sculpting the waist. It sculpts the shape of the waist, buttocks, thighs and lower back.


How to perform the exercise:

Lie on your back and rest your arms on the floor at your sides.

Bend your knees and place your feet on the floor, about two inches in front of them.


Tighten your stomach and lift your lower back off the floor in a straight line with your knees, thighs and shoulders.


Keep your arms on the floor while you do this.

Hold this position for 20 to 60 seconds.


If you suffer from high blood pressure, do not perform the bridge exercise, as this position leads to high blood pressure.


Instead, lower your hips until they are about to touch the floor.

 Push through your heels and raise yourself to the starting position.

Do this 10 to 15 times.


4. Abdominal rotations


The abdominal rotation exercise strengthens the abdominal and lower back muscles while also serving as a range of motion exercises.


How to perform the exercise:

 Lie on your back, bend your knees, and place your feet on the floor in front of them.


Tighten your abdominal muscles and press your lower back to the floor.


Press your knees together, then slowly lower them to your right.

Stop when your right knee touches the ground.


Stop early if you are unable to keep your shoulders on the floor or if lowering your back is straining your lower back.

Bring your knees back to the middle, then lower to your left.


Abdominal exercises for men

There are other exercises that contribute to sculpting the waist and tightening its flabbiness, which are:


BICYCLE CRUNCHES EXERCISE

Abdominal exercises work the abdomen and oblique muscles at the same time, and keep your body constantly moving, which helps increase your heart rate and burn more calories.


Side bending dumbbells DUMBBELL SIDE BEN

By adding the side bends of dumbbells to your workout routine, you are targeting to sculpt both your outer and inner curves.


HEEL TOUCHERS

Heel accents help flatten the entire sidewall and can also help you flatter your waist and create the perfect hourglass figure.


OBLIQUE V CRUNCH . EXERCISE

This movement fully engages the abdominal wall and oblique limbs, tones the core, strengthens the back, and improves balance and flexibility.


RUSSIAN TWIST

The Russian twist is among the best waist exercises as well, and it works your core and strengthens your abdominal muscles as well as your lower back. It also helps improve your balance, stability and posture.


PLANK HIP DIPS EXERCISES PLANK HIP DIPS

This modified version of the elbow plank, with additional hip rotation, increases your core engagement and strengthens your abdominals, obliques and lower back even more.


TRIANGLE CRUNCH EXERCISE

This exercise targets the abdominals and obliques and helps strengthen and tone the core. This exercise sculpts the waist, strengthens the abdominal wall, and improves balance and flexibility.


SIDE CRUNCH EXERCISE

This movement is ideal for strengthening the inner and outer curves and sculpting the side wall. The side press helps define the waist and give you a slimmer body.


SIDE PLANK HIP LIFS EXERCISE

This exercise helps activate the curves and helps build endurance and core strength. This exercise activates the deep abdominal muscles and helps tighten and reduce the waist circumference. 


WAIST SLIMMER SQUAT

Waist exercises are also important to add "cardio" movements, such as the skinny-waist squat, to your oblique exercises. 

This exercise not only strengthens your core but also gives you a boost to your cardio, helping you burn extra fat and revealing the waistline you've been working on.


Tips to do before waist exercises

Begin your oblique exercise with a basic warm-up.

Exhale during the stressful part of the exercise, that is, during the crunches.


Finish the exercise with a cardio stretching routine.

Do cardio for at least 30 minutes 3 times a week, to burn excess fat, and add upper body and lower body exercises to your weekly schedule.


Follow a clean diet, and drink plenty of water throughout the day.

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