Every woman aspires to have a slim waist. But doing sit-ups is not a panacea. In addition, some common abdominal exercises end up causing a widening of the waist. How to get good results, avoiding mistakes? Are there magic exercises to get the ideal size?
Well, to get a smaller waist and a flat stomach, you should add exercises to your routine to achieve a waist you dream of.
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1. Up and down
On your half side, sit with your legs and arms straight, putting your weight on your hips, and with your left arm at 45 degrees, lean on the exercise mat. Tighten your legs and abdomen until you lift your body so that it is supported only by your feet and one of your hands. Return to the starting position as slowly as you can. We recommend that you count 8 seconds as you come back down while continuing to tense your legs and abdomen. Repeat 15 times, and when you finish, switch sides and start again.
Sit on an exercise mat with your back straight and your legs straight (forming a 90° angle). Open your arms until they are straight at shoulder height. Twist at the waist and lower until your right hand touches the tip of your left foot. Return to the starting position and repeat the above movement using the opposite foot and hand. Repeat the entire sequence 30 times, always keeping your legs close to the mat and your back straight.
3- Lateral leg raises
This is the third exercise of your training plan, what you will do is stand up and raise your right leg sideways as much as you can and without bending your knee, then put the leg back to its initial position and do the same with the left leg, go back down and so you will do different repetitions, you can do 30, which would be 15 for each leg.
4- Leg swing
Lie on your back on an exercise mat with your arms alongside your body. Lift your legs up at a 45-degree angle. Be careful not to lift your back, arms or head when doing this movement. Bring your legs together to the right. It is important to keep your legs together at all times and twist until you feel your body stretch. Bring your legs back to the center, until they are in line with the rest of your body. Now repeat the previous movement but turning to the left side. There will be 15 repetitions on each side and rest for 2 seconds each time you bring your legs back to center.
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5- Side bridge
This is an exercise similar to the plank, because you are going to start in the same way and as such you will do the same movement of raising the body sideways, only this time you will not stay there static, but you will lower and raise your hips several times. In total, you have to do 30 repetitions, then turn to the other side and do 30 more repetitions.
6- Knees to elbow
With your torso straight and legs apart, lift one knee towards the opposite elbow. The benefit of this exercise is that you can perform it however you feel most comfortable, either standing or lying down. There will be 15 repetitions on each side.
7- Swimming on air
On your stomach, lie down on an exercise mat. Then raise your arms, legs and head so that your body is resting on your abdominal area. Now move your limbs in a “scissors” motion; up and down alternately. Count 20 seconds while doing these movements and return to the starting position to rest for 2 seconds. Repeat 20 times.