Slim Waist: 5 exercises to lose weight
To erase love handles, strengthen deep abs and get a wasp waist, we now adopt this fitness circuit to do at home!
permanent rotation
Standing, a large ball in your hands, slowly rotate to the right while inhaling, elbows apart without moving your pelvis. Return to the starting position on the exhale, and pull it into your stomach and perineum. Do the same on the other side, then switch.
pedestal inclination
Stand with a water bottle in each hand, feet hip-width apart and legs slightly bent. Contracting the abdominal muscles, tilt the pelvis forward and backward. Tilt your chest to the right and then to the left. Do for 1 minute.
raise board
Place your forearms on the big ball and toes on the floor. Shoulders, back and buttocks should be aligned. To avoid tightening the cervix, hold a point between the hands. Inhale through your nose and exhale through your mouth. Hold the position for as long as possible.
pelvic readings
Put your back on the ball and your feet flat on the floor. With your hands behind your head, inhale, then exhale slowly, lifting your shoulder blades off the ball as far as possible. Keep your head straight and your eyes up. Back to the ball. It must be done ten times.
legs swing
On your back, your legs are raised and bent at a 90-degree angle, your arms are extended behind your head and the ball is in your hands. On an exhale, lift your buttocks off the floor, swinging your legs over your chest. Return to the starting position on the inhale. The shoulders remain in contact with the floor and the neck is relaxed.
To get the results, these exos must be executed consecutively. Spend 1 minute each, followed by 30 seconds. recover. The Big Ball (Swiss Ball) is an inexpensive and excellent supplement for building muscle. It makes movements easier, less traumatic and more comfortable than on the ground. As a bonus, this little routine improves posture, strengthens balance, and engages deep muscles. In addition, daily brisk walking helps burn belly fat.