A small waist is the key factor that girls and women strive for and that men are so attracted to in a feminine body.
That is why it is essential to work the abdominal and within this muscle group, it is vital to keep well defined the obliques, the muscles that define the waist, only then we can maintain the appearance of a flat and strong belly and a narrow and defined waist.
Therefore, we have created for you a set of exercises for the rectus abdominis and oblique muscles. All of them carefully selected for maximum results.
Be sure to warm up for 5 minutes before training. It is necessary to warm up and stretch the muscles, so as not to get an injury.
1- Leg lifts
Lie on your back with your arms out to your sides. Lift two straight legs at the same time. Do not move your pelvis. Do 2 sets of 25 repetitions. To work the sides, lift the straight legs alternately.
2- Ab bikes
Lie on your back. Put your hands behind your head, keeping your shoulders off the floor. Lift up your bent legs. Pull your right leg up to your left elbow and your left elbow up to your right leg. Make 2 sets of 25 repetitions.
Lie on your back. Bend your knees and rest them on the floor. Grab your hands behind your head. Lift your shoulders up, straining your abs, not your arms. Pull your chin up. Do 2 sets of 25 repetitions. To work the side muscles, pull your left elbow to your right knee 25 repetitions (don’t take your legs off), then pull your right elbow to your left knee the same number of times.
Lie on the floor, bend your legs, feet resting on the floor. Ask someone to hold your feet. You can use a couch or other handy tools, if you’re comfortable. Lift your body and then lower it. Keep doing this very slowly and gently. Lie down with your back rounded, gradually straightening it. Do this two sets of 25 reps.
5- Elbow plank
Get into a plank position on your elbows. Try to survive as long as you can