5 EXERCISES TO GET A SMALL WAIST IN A SHORT TIME

Achieving a small and defined waistline is a common fitness goal for many individuals. While spot reduction is not possible, incorporating targeted exercises into your routine can help strengthen and tone the muscles around your waist, giving the appearance of a smaller waistline.

In this article, we will explore five non-generic exercises that can help you achieve a more sculpted waist in a short amount of time.

Remember, consistency and a balanced approach to fitness and nutrition are key to achieving your desired results.

Lumberjack

• Stand with your feet hip-width apart with the weight on your left leg.
• First, start by holding the dumbbell with both hands next to your left shoulder, and then rotate to make a cutting movement towards your right hip.
• Next, let your feet and knees pivot with the twist and lift the weight back toward your left shoulder and repeat for 20 reps.
• Do 20 repetitions on each side.

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.

Side plank

• First, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
• Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
• You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

Bicycle crunches

• Lie on an exercise mat, looking up.
• Place your arms with your hands behind your ears or head.
• You must bend your legs alternately, bringing them closer to the abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
• Try to do between 10 and 15 repetitions with each leg.

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.