These exercises will not only help you reduce your waist, but will also help you maintain your body properly. Without a doubt, a solid core is one of the most sought-after physical attributes today.
You’ve probably learned some tips from your trainers by now, but to emphasize your abdominal muscles , you need to be focused enough on the goal, which means you have to have great discipline.
1. Knee-to-elbow plank
First, you need to start in a standard plank position, with your palms firmly planted on the floor, and then maintain a straight line from your shoulders to your heels by engaging your core muscles.
Next, your feet should be hip-width apart and then you should lift your right leg two or three centimeters off the ground and bring your right knee toward your right elbow while keeping your hips as stable as possible.
Then, you have to return your right leg to the ground and repeat on the left side.
2. Plank with leg raises
Adopt the push-up position but with the weight on your forearms instead of your hands. Contract your abs, squeeze your glutes , and keep your body straight from head to heels.
Now lift your right leg and hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating back and forth for the prescribed time or repetitions.
3. Sit-ups with parallel arms
Lying on your back, raise your upper body, with your arms extended and parallel. Then return to the starting position.
4. Weighted hands-to-knees crunches
While you are lying on your back, take the weight and lift it towards your knees, while also bringing them towards the weight.
Exhale and lower your arms and legs toward the floor, keeping your lower back in contact with the mat.
5. Eagle Abdominal
Lying down, get into eagle pose (arms and legs intertwined as in the image). Do an upward contraction, bringing your elbows closer to your knees. Repeat for 10 breathing cycles and then repeat on the opposite side.
6. Scissor crunches
We will lie on the floor, face up. We have to keep our hands behind the neck or stretching our arms along the sides. From this position we will raise the legs alternately. We will perform a vertical scissor movement with them. That is, up and down and in a slow and controlled manner.
