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2023 Author: Benjamin Dyson | [email protected]. Last modified: 2023-05-21 01:37
Exercises to thin the waist also help to tone the abdominal muscles, leaving the belly firmer, as well as helping to improve the support of the spine, promoting improvement in posture and preventing back pain that may be caused due to excess weight and abdominal weakness.
For these exercises to be effective, it is also important to perform exercises that help speed up metabolism, such as brisk walks, jogging, cycling, in addition to being important to perform strength exercises and have a he althy and adequate diet during the day. goal.
Some exercises to slim the waist that can be done at home are:
1. Side crunch
The person should lie on their back, bend their knees and place their feet flat on the floor. Then, without straining the neck, slightly raise the torso, contract the abdomen and stretch the arms in front of the body, trying to place the right hand on the right foot and then the left hand of the left leg, one at a time. It is recommended to do 3 sets of 20 repetitions.
2. Crusader crunch
To do this exercise, the person must lie on their back, bend their legs and cross one leg over the other. Then take the opposite elbow towards the bent leg, performing 3 sets of 20 repetitions.
To increase the intensity of this exercise, the legs can be suspended in the air, at more or less 90º, and both sides can be worked at the same time, as if the person were riding a bicycle.
3. Abdominal on the ball
This type of sit-up is done using a pilates ball. For this, the person must leave the ball on the ball, supporting the lower back, and then perform the abdominal movement, always performing the contraction of the abdominal muscle. Do 3 sets of 15 to 20 repetitions.
Lie on the floor on your stomach and support your elbows on the floor, then stretch your legs, lift your torso off the floor and keep your back straight, holding your body weight only with your arms and toes. Stay in this position for 30 to 60 seconds and then rest for 30 seconds. Repeat this exercise 3 to 4 times.
5. Side plank
Lie on your side on the floor with your legs stretched out. Then, place the elbow closest to the floor on the floor and raise the body until only the side of one of the feet is touching the floor, as well as the elbow. The rest of the body should be off the ground and in a straight line, as shown in the picture. Hold this position for 30 to 60 seconds and repeat 3 to 4 times. At the end, switch sides.
Waist-thinning exercises can be done daily and should be increased in intensity each week. A trainer will be able to recommend a complete series of exercises to improve performance, but in addition to the exercises, it is important not to eat foods with fat and sugar, nor to consume alcoholic beverages. Check out more tips to slim your waist.