When abdominal fat is removed with exercise, the chances of developing heart disease or obesity are reduced. On the other hand, eliminate the fat that is formed in our abdominal area can be one of the biggest challenges for people who exercise. Let's see these waist exercises that will help you achieve it.
There are several hip exercises that will also have positive effects on your waist; just follow the routine in your home. Remember that you must include a balanced diet to have better results. Perform each exercise during the set time and rest 30 seconds between movements. If possible, repeat the whole routine twice.
1. Static obliques
.
Start by laying on your side, extend your legs and join them one over the other. Next elevate your legs a few inches from the ground and hold them up for 1 to 2 seconds, and then lower them. Then change sides and repeat the routine for another 20 seconds. To achieve greater effectiveness tightens the abdominal muscles.
2. Stretching
.
Sit upright by putting your back straight and open your legs a little beyond the height of your shoulders. Place your arms at your sides straight and turn your shoulders 90 degrees so try to touch your left foot with your right hand. You have to complete at least 30 repetitions alternating between your right and left hand.
3. Legs from side to side
.
Lie on your back with your legs extended on your hips, keeping your knees slightly bent and your arms sideways with your palms extended downward. Keep your knees together, and slowly move your legs to one side and return them to the center. Repeat the movements on the other side and continue to alternate them for 45 seconds. Recommendation: do not let your hips get too far from the ground.
4. Lateral pushups
These side plates help you directly on the obliques to gradually reduce the waist. Lie on your side with the lower arm wrapped around your chest. You must place the upper arm on the floor with the palm of the hand extended and the elbow at a 90 degree angle on the chest. With your upper arm push to lift a few inches off the ground and then lower slowly. Do as many repetitions on that side as you can and then switch to the opposite side.
5. Starfish Abdominals
Lie on your back and create an "x" shape with your arms and legs. Use a mat as a guide and place your feet and elbows in the corners. Next, raise the extended arm up through the body to the opposite side and try to touch your foot, keeping the other leg on the ground. Once the extremities are extended, lower them and repeat the movement with the opposite side. Remember that you may have more flexibility on one side than on the other.
6. Barbie Abs
.
Lie on your back with your arms at your sides and your palms extended towards the floor. Raise your legs on your hips. Create the "Barbie's legs", flexing only the toes. Lift one leg 30 centimeters from your chest and the other just a few centimeters apart as shown in the image and hold that position. Then lower the legs, keeping the initial position firm. Only your hips are the ones that change angles, try to open your feet as they go down. Then raise your legs again and repeat a few more times before changing legs.
7. Hip and forearm movements
.
Begin by placing your forearms in a straight line with your elbows at shoulder height. Keep your abdomen tight and let your hips fall to one side and then return to the center. Repeat the movements of the opposite side. Continue alternating movements to the sides for 45 seconds.
8. Lateral
.
Lie on your side on a flat surface. Then leave your arm and head straight and raise your leg at a 70 degree angle, hold it like that for a few seconds and then return to the starting position. Do three sets of 12 to 15 repetitions and then do the same with the opposite leg.
9. Outdoor swimming
.
Lie face down with your thighs tight. Place your arms straight forward and lift your feet. Then raise your arms, legs and chest to place them upright. Hold that position for a few seconds. Alternate arms raising them with the right and left legs without touching the ground, as if you were swimming. Complete 10 series of swimming in the air and rest for 10 seconds between sets.
10. Twists with dumbbells
.
Use a dumbbell or a dumbbell to perform this exercise, so that the weight helps to fix a position and balance the load. Hold the weight with both hands, then sit down and bend your knees keeping your feet flat on the floor. Lean back at a 45 degree angle and keep your arms straight in front of your chest. Turn to the right making sure that only the torso moves. Go back to your initial position Then turn left as far as you can. During the exercise, imagine that you have a wall just behind you to keep you straight. You must repeat the rounds at least 30 times.
0 Response to "10 Effective Exercises To Form The Ideal Waist"
Yorum Gönder