Getting a small waist can sometimes be a difficult challenge if you don’t know how to do it. Here are some specific exercises to get it quickly and effectively.
If you are having trouble losing the extra pounds you have accumulated around your belly and waist, a good exercise routine plus a healthy diet are the ideal combination to get your waist back. You don’t need to go to the gym or pay a lot of money for diet products, as you can do exercises at home that will help you stay in shape.
Before performing the specific exercises, we remind you that cardio is very important in any weight loss plan, whether you want to reduce belly fat, face, arms and waist. Cardiovascular exercise makes our total body allow us to burn fat throughout the body, including the waist. Therefore, waist exercises will add more effect than cardio, and thus get the best result. You just need to follow a routine at home.
So, to get an amazing small waist, we bring you ten exercises that you can do at home.
1. Static obliques
Start by lying on your side as shown in the picture, extend your legs and bring them together one on top of the other.
Next, lift your legs a few inches off the floor and hold them for 1-2 seconds, then lower them back to the floor.
Repeat the exercise for 10 repetitions and then switch sides. For maximum performance, tighten your upper abdominal muscles.
10 repetitions on each side.
2. Oblique abdominal touching
Lie on a hard surface with your hands on your neck.
Push yourself up and reach your right hand to touch the opposite calf.
Come back and do the same on the opposite side.
Complete 10 reps on each side for 4 sets.
3. Side plank elbow knee
Get into a side plank position. With your forearm flat on the floor,
bring the elbow of your non-supporting arm up to your knee. Then, extend that arm over your head and leg. That’s one rep.
Do 15 reps on each side.
4. Raising both legs
Start by lying on the floor with your legs raised and your hands behind your head and breathe deeply. This is the starting position.
Slowly lower your legs as far as you can without touching the floor.
Then raise your legs back to the starting position.
Repeat 10 times.
5. Russian twists with medicine ball
Sit on the floor, lift your feet off the ground and lean your back slightly. The goal is to keep your balance in this position.
With your arms extended forward, turn to one side of your body and then to the other.
A full turn is a turn to the left, plus a turn to the right.
To make it more difficult, you can do this with a medicine ball.
Repeat this exercise 10 times.
This exercise can be done with a medicine ball or a dumbbell.
6. Hip twist in plank
Get into a plank position with your forearms flat on the floor.
From the plank position, twist your body to one side, bringing your hips close to the floor.
Return to the starting position and twist to the other side. That’s one repetition.
Repeat this exercise 10 times.
7. X-ups
Lie on your back on the floor, extend your arms above your head and spread your legs. The idea is that your body forms an X on the floor.
Stand up to touch your left foot with your right hand.
Return to the starting position.
Do the same thing but with the opposite arm and foot.
Return to the starting position. This is one repetition.
Perform 10 to 15 repetitions on each side.
8. Boat crunches
Inhale deeply as you lift your chest up and your legs off the floor. Keep your gaze forward to help align your body.
Your arms should be parallel to the floor. Your legs should be raised and your torso slightly back.
Hold this position as you inhale and exhale 10 times.
Repeat this position 5 times with 15 seconds of rest in between.
9. Triangular crunch
Start by kneeling on your right knee, extend your left leg out to the left side, place the palm of your left hand flat on the surface and place your right hand on the back of your head.
Bring your left knee up towards your left elbow and do a sit-up.
Return to the starting position, repeat and then alternate sides.
On each side do at least 1 minute for a full set.
10. Pilates Swimming
You need to lie face down with your legs straight and together.
Stretch your arms straight above your head.
Next, contract your abdominal muscles, and try to support yourself only with your abdominal area.
At the same time raise your right arm and left leg, while lowering your left arm and right leg.
Then do the opposite; raise your left arm and right leg, while lowering your right arm and left leg. You have completed one repetition.
Do 10 repetitions.
