10 EXERCISES TO HAVE SMALL WAIST IN A SHORT TIME

User User | September 11, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Having a small waist is a fitness goal for many individuals. While achieving a smaller waist requires a combination of a healthy diet and regular exercise, there are specific exercises that can help target and tone the muscles in your waistline.

In this article, we will explore ten effective exercises that can assist you in achieving a slimmer waist in a shorter period of time.

Static obliques

Start by lying on your side as shown in the image, extend your legs and bring them together.
Next, raise your legs a few centimeters off the ground and keep them raised for 1 or 2 seconds, then lower them back to the ground.
Repeat the exercise for 10 repetitions and then change sides. For maximum performance, tighten your upper abdominal muscles.
10 repetitions per side.

Abdominal Crunches

Lie down on a hard surface with your hands on your neck.
Push yourself up and reach with your right hand to touch the opposite calf.
Go back and do the same changing sides.
Complete 10 repetitions on each side in 4 sets.

Side elbow knee plank

Sit in a side plank position. With the forearm resting on the floor.
Then bring the elbow, of the arm you do not support, to the knee. Then, stretch that arm above your head and leg. That’s a repeat.
Do 15 repetitions on each side.

Leg Raises

Start by lying on the floor with your legs elevated and your hands behind your head and breathe deeply. This is the initial position.
Slowly lower your legs as much as you can without touching the ground.
Next, raise your legs to the starting position.
Repeat 10 times.

Russian twists with medicine ball

Sit on the floor, lift your feet off the ground and lean your back back a little. It’s about maintaining balance in that position.
With your arms extended forward, turn to one side of your body and then to the other.
A complete turn is a turn to the left, plus a turn to the right.
To make it more complicated you can do it with a medicine ball.
Repeat this exercise 10 times.
This exercise can be done with a medicine ball or a dumbbell.

Plank hip twist

Sit in a plank position with your forearms resting on the floor.
From the plank position, turn your body to one side, bringing your hips close to the ground.
Return to the starting position and perform the turn on the other side. That’s a repeat.
Repeat this exercise 10 times.

X crunches

Lie on your back on the floor, extend your arms above your head and open your legs. The idea is that your body forms an X on the ground.
Get up to touch your left foot with your right hand.
Return to starting position.
Do the same but with the opposite arm and foot.
Return to the starting position. This is a repeat.
Perform between 10 and 15 repetitions with each side.

Boat crunches

Inhale deeply as you lift your chest up and lift your legs off the ground. Keep your gaze forward to promote body alignment.
The arms must be parallel to the ground. Legs raised and trunk slightly back.
Maintain this posture while inhaling and exhaling 10 times.
Repeat this posture 5 times with 15 seconds of rest between them.

Triangular abdominal

Start by kneeling on your right knee, stretch your left leg to the left side, place your left palm on the surface, and place your right hand on the back of your head.
Raise your left knee towards your left elbow and do an abdominal crunch.
Return to the starting position, repeat and then alternate sides.
On each side do at least 1 minute for a complete set.

Swimming Pilates

You have to lie face down with your legs straight and together.
Stretch your arms straight above your head.
Next, she contracts her abs, and tries to support you only with the abdominal area.
At the same time he raises his right arm and left leg, while you lower his left arm and right leg.
Then do the opposite; She raises her left arm and right leg, while lowering her right arm and left leg. You will have completed one repetition.
Do 10 repetitions.