HOW TO HAVE A SLIM WAIST: THE 6 EXERCISES WITH THE HIGHEST IMPACT

User User | September 7, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Having a slim waist is a goal for many individuals seeking a more defined and sculpted physique. While spot reduction is not possible, incorporating targeted exercises into your fitness routine can help strengthen and tone the muscles in your midsection.

In this article, we will explore six high-impact exercises that can have a significant impact on achieving a slim waist. Get ready to engage your core, burn calories, and unveil a more defined midsection!

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.

Plank

Lie on the floor, face down.
Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
Rest approximately one minute between repetitions.
Try to resist as long as possible.

Side Plank

First of all, 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.

Russian twists (seated twists)

Sit on the floor, lift your feet off the ground and lean back a little. It’s about keeping your balance in that position.
With arms outstretched forward, turn to one side of the body and then to the other.
A full 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.

Wiper

Lie on the ground and extend your arms to the sides.
Raise your legs to form a 90 degree angle.
Helped by the arms, move both legs to the right side and then to the opposite.
You must repeat it between 15 and 25 times.

Oblique Abdominal Leg Raising

In a lateral position, take one hand behind your head and stretch your other arm on the ground.
Raise your body and legs at the same time, so that you exercise the lateral abdominals, trying to bring the elbow towards the leg.
Do the exercise for 30 seconds on each side.

Standing Cross Crunches

On a smooth floor or mat, stand up.
Flex your arms by putting your palms behind your ears.
Raise one leg, bending the knee at the same time, trying to bring the knee to the opposite elbow.
Do between 10 and 15 repetitions with each leg.