Getting a small waist can sometimes be a difficult challenge if you don’t know how to do it. Here are some specific exercises to get it quickly and effectively.
If you find it difficult to lose the accumulated kilos in the belly and waist area, a good exercise routine plus a healthy diet are the ideal combination to recover your waist. You do not need to go to the gym or pay a lot of money for diet products, because at home you can perform exercises that will help you stay in shape.
Before performing the specific exercises, we remind you that cardio is very important in any weight loss plan, whether you want to reduce fat from your belly, face, arms, and waist. Cardiovascular exercise makes our total body allow us to burn fat throughout the body, including the waist. Therefore, waist exercises will add more effect than cardio, and thus get the best result. You just have to follow a routine at home.
So, in order for you to have an incredible small waist, we bring you ten exercises that you can do at home.
1. Static obliques
Start by lying on your side as shown in the picture, extend your legs and bring them together one over the other.
Next, lift your legs a few inches off the ground and hold them up for 1-2 seconds, then lower them back to the ground.
Repeat the exercise for 10 reps, then switch sides. For maximum performance, tighten your upper abdominal muscles.
10 repetitions on each side.
2. Abdominal oblique tapping
Lie down on a hard surface with your hands on your neck.
Push yourself up and reach your right hand to touch the opposite calf.
Go back and do the same thing switching sides.
Complete 10 reps on each side for 4 sets.
3. Elbow Knee Side Plank
Get into a side plank position. With the forearm resting on the ground.
Then bring the elbow, of the arm that you do not support, to the knee. Then stretch that arm over your head and leg. That’s a repeat.
Do 15 reps on each side.
4. Double leg raise
Start by lying on the floor with your legs elevated and your hands behind your head, and take a deep breath. This is the initial position.
Slowly lower your legs as far as you can without touching the ground.
Then raise your legs to the starting position.
Repeat 10 times.
5. Medicine Ball Russian Twists
Sit on the floor, lift your feet off the ground and lean back slightly. It’s about keeping your balance in that position.
With your arms extended in front of you, twist to one side of your body and then 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.
6. Plank hip twist
Get into a plank position with your forearms flat on the floor.
From a plank position, twist your body to one side, bringing your hips close to the ground.
Return to the starting position and do the twist on the other side. That’s a repeat.
Repeat this exercise 10 times.
7. X crunches
Lie on your back on the floor, extend your arms above your head and open your legs. The idea is that on the floor your body forms an X.
Get up to touch your left foot with your right hand.
Go back to the starting position.
Do the same but with the opposite arm and foot.
Go back to the starting position. This is a repeat.
Do 10-15 reps on each side.
8. Boat Crunches
Inhale deeply as you lift your chest up and lift your legs off the ground. Keep your gaze forward to help align your body.
The arms should be parallel to the ground. Legs raised and trunk slightly back.
Hold this pose as you inhale and exhale 10 times.
Repeat this pose 5 times with 15 seconds of rest in between.
9. Triangle Crunches
Begin by kneeling on your right knee, stretch your left leg out to the left side, place your left palm flat on the surface, and place your right hand on the back of your head.
He brings his left knee up to his left elbow and do a sit-up.
Return to the starting position, repeat, and then alternate sides.
On each side do at least 1 minute for a full set.
10. Swimming Pilates
You have to lie on your stomach with your legs straight and together.
Stretch your arms straight above your head.
Next, contract the abdominals, and try to support yourself only with the abdominal area.
At the same time raise your right arm and left leg, while lowering your left arm and right leg.
Then do the opposite; Raise your left arm and right leg, while lowering your right arm and left leg. You will have completed one repetition.
Do 10 repetitions.
As you will see, with this routine you do not need any gym equipment, since the key is to do these workouts well, which are ideal for having a small waist and marking the lines of your belly at the same time.
