Who wants to have a slim waist probably knows that this is not the easiest task in the world, right? So let’s give people a desire for strength and bring a list of some waist-thinning exercises that can help you achieve the goal.Remember that just performing exercises will not thin the waist. They are important for toning the area and producing more muscle, and as a result help with weight loss.
But it is important to understand that, as much as the exercises may help, they alone cannot handle the task of slimming. To achieve the goal, it is also necessary to follow a controlled, healthy, nutritious and balanced diet without overdoing calories and foods that do not contribute to the goals.
Many experts argue that healthy eating accounts for 70% or more of having a thin waistband. A quality diet is important so that the fat percentage is low, which is important for the areas of the abdomen.
But here’s a look at the list below for 10 waist-thin exercises that you can include in your workout.
- Spin with jump
This exercise does not require the use of any equipment, is cardiovascular and for toning, and can be used during warm-up or cooling, before or after exercise.
When performed in conjunction with other core movements and aerobic exercise, it can be effective in reducing and defining the abdominal region.
How to do it: Stand with both feet together and bring your arms up, with your elbows bent and your hands in front of your chest. Jump and rotate through the trunk and land on the floor with your feet pointed to the left, keeping your chest pointing forward. Jump again, spin over the trunk and land with both feet pointed to the right.
- Cute Russian
Russian spinning is a low impact activity that is part of a strengthening workout, is meant for toning and requires no equipment other than an exercise mat to perform.The exercise firmens the lateral muscles of the abdominal region, helping the area to become smaller and more toned.
How to: Sit on the mat with your knees bent and your heels resting on the floor as the video shows. Slightly tilt the trunk to trigger the abdominal region and bend the chest up toward the ceiling to level the back and straighten the spine.
Keep your arms out with your elbows bent in front of your chest and rotate your torso slowly, rotating your shoulders as far as you can control left and right.
- Leg lift side plank
Exercise is not easy, but it is effective for the entire core region . It’s a low-impact type of pilates movement that also aids toning, working on core strength and balance, and being one of the best waist-thin exercises.
How to: Lie on your right side on the exercise mat with your feet overlapping. Then support the lower body on the forearm and elbow, pressing the shoulder down and out of the neck. Inhale the air, exhale the air and lift the hips in the shape of a side plank, so that the body forms a straight line from head to toes and only the forearm and foot touch the ground.
Place your left hand on the hip and leave the line from one shoulder to the other perpendicular to the floor. Inhale, exhale and lift your left leg as long as you can. Inhale again while lowering your leg to your right foot. When finishing the repetitions on one side, change the position and do the exercise on the opposite side.
- Cross Abdominal
This movement involves the central region of the body and its level is classified as difficult. He is low impact, also acts in toning and enters the exercise category to narrow the waist in a strengthening workout.
How to: Lie on your back on an exercise mat with your hands behind your head and your elbows bent. Contract the abdominal muscles to stay in a ¼ or ½ position of abdominal exercise. Extend your right leg straight and let it hover 5 cm to 10 cm off the floor. Put the left leg in so that the left knee is at a 90 ° angle, directly above the hip joint.
Do the abdominal upwards while rotating the right elbow toward the left knee. Get as close as you can without the knee passing the hip joint. Then change the leg positions by extending the left leg straight while raising the right knee above the hip joint.
Now do the abdominal with the left elbow toward the right knee. Switching positions by making movement toward each knee results in a repetition. In this exercise it is critical that the knee does not go beyond the hip joint or it will lose in efficiency.
- Exercise Windshield Wipers
The exercise is beginner level and low impact. It can also appear in a body-building workout and requires no equipment other than an exercise mat.
How to do it: Lie on your back on the mat and place your arms straight on the floor, horizontally and with your palms facing down, as shown in the video. Lift your thighs so that they are perpendicular to the floor and bend your knees at a 90 degree angle, keeping your feet together.
Then rotate your hips and thighs to the left as far as you can control, without leaving your shoulders at any time. Slowly return your hips and thighs to the center and rotate them again, this time to the right, as far as you can control. The movement results a repetition.
- Corkscrew Exercise
How to: Lie flat on your back on an exercise mat, with your arms at your sides. Straighten your legs, compress them together and slowly lift them toward your head, forming a 45º angle between your body and legs. As this happens, the shoulders, arms and head should be completely flat against the floor and should not be lifted with the leg.
Then slowly roll the spine, bending your legs slightly to the right until you feel the oblique muscles working. At this time, the legs should be compressed together. Return the legs to the center without touching the floor and repeat the tilting movement, only this time to the left. During this movement inhale the air and hold the position for two seconds on each side.
- Seated Stretch
How to: Sit on an exercise mat with a straight back. Stretch your legs and spread them a little wider than shoulder-width apart. Then raise your arms and stretch them horizontally.
Then rotate your shoulders 90 degrees and try to touch your left foot with your right hand. Return to the starting position and try to do the same with your left hand toward your right foot. The back should be straight at all times during the movement.
- Spin with weight
How to do it: The exercise should be performed with the help of a dumbbell or a weight plate like the image. The movement begins by sitting on the exercise mat holding the weight in both hands. So bend your knees and keep your feet straight on the floor. Lean back at a 45º angle and leave your arms straight in front of your chest.
Then only rotate the trunk to the right. Return to the original position and rotate the trunk to the left as far as you can. A tip for while doing the exercise is to imagine that there is a wall just behind you and that you should touch it with weight while moving.
- Lateral flexion
How to: Sit on an exercise mat as shown in the picture: on one hip and legs slightly bent to the side. Trigger your thighs and abdominal muscles and lift your hips off the mattress. Then bring the arm above the head, creating a high arch with the trunk.
Then slowly lower the calf side toward the mat and count to eight. After doing the right side repetitions, change the positions side and do the left side.
- Swimming in the air
How to: Lie on your stomach on an exercise mat. Stretch your arms vertically and point them forward. Then, stretch your legs and point your feet backwards as in the picture, raise your arms, legs, chest and keep your head up.
Alternately, lift the right arm and left leg and the left arm and right leg without touching the floor.
The exercises were provided by the Fitness Blender and Bright Side websites . It is important to know that there are no exercises to narrow the waist specifically. To stay with the slim waist, the way out is to work the hip area and strengthen the abdomen area and the lower back.
Both upper and lower body areas need to be strengthened to stimulate the X-shaped muscle building of the body, which can give the appearance that the waist has thinned.
Care for Waist Tuning Exercises
Before you begin any kind of training, which includes all these waist-thinning exercises, do a medical evaluation to see if you are fit to practice and at what level of intensity you can work out.
After that, whether you train at a gym or train at home, enlist the help of a personal trainer. This is important because the practitioner can teach you the correct technique for each movement and help you build the right training for you, which reduces the risk of injury.
And if an injury or injury happens, he can give you first aid. However, if you still prefer to work out alone while watching exercise tutorials, be careful to watch each video calmly and pause and repeat as many times as necessary until you understand the technique correctly.And if you end up getting hurt, the way is to run ask for help from the doctor, as you will not be able to count on the help of the physical education professional.