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When abdominal fat is removed with exercise, the chances of developing heart disease or obesity are reduced. On the other hand, eliminating the fat that forms 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 waistline; just follow the routine at home. Remember that you must include a balanced diet to have better results. Perform each exercise for the set time and rest 30 seconds between movements. If possible, repeat the entire routine twice.
1. Static obliques
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Start by lying on your side, extend your legs and bring them together one on top of the other. Then raise your legs a few inches off the ground and hold them up for 1 to 2 seconds, then lower them. Then switch sides and repeat the routine for another 20 seconds. To be more effective, tighten your abdominal muscles.
2. Stretching
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Sit up straight with your back straight and spread your legs a little beyond shoulder height. Place your arms straight at your sides and rotate your shoulders 90 degrees to 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
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Lie on your back with your legs extended over your hips, keeping your knees slightly bent and your arms out to the sides with your palms extended down. Keep your knees together, and slowly move your legs to the side and return them to the center. Repeat the movements on the other side and continue alternating them for 45 seconds. Recommendation: don’t let your hips get too far off the ground.
4. Lateral push-ups
These side planks help you directly on the obliques to gradually reduce the waist. Lie on your side with your lower arm wrapped around your chest. You should place your upper arm on the floor with the palm of your hand extended and your elbow at a 90-degree angle to your chest. With your upper arm, push yourself up a few inches off the ground and then slowly lower yourself. Do as many reps on that side as you can and then switch to the opposite side.
5. Starfish abs
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. Then lift 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 limbs are extended, lower them and repeat the movement with the opposite side. Remember that you may have more flexibility on one side than the other.
6. Barbie abs
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Lie on your back with your arms at your sides and your palms extended toward the floor. Raise your legs over your hips. Create the “Barbie legs”, flexing only the toes. Lift one leg 12 inches from your chest and the other only a few inches apart as shown in the image and hold that position. Then lower your legs, keeping the starting position steady. Only your hips are the ones that change angle, try to open your feet as they go down. Then raise your legs again and repeat a few more times before switching legs.
7. Hip and forearm movements
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Begin by placing your forearms straight, resting your elbows at shoulder height. Keep your abdomen tight and drop your hips to the side and then return to the center. Repeat the movements on the opposite side. Continue alternating movements to the sides for 45 seconds.
8. Sides
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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 this for a few seconds and then return to the starting position. Do three sets of 12 to 15 reps, and then do the same with the opposite leg.
9. Swimming in the air
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Lie on your stomach with your thighs tight. Put your arms straight forward and lift your feet. Then lift your arms, legs, and chest to stand 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 sets of air swimming and rest for 10 seconds between sets.
10. Dumbbell twists
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Use a dumbbell or weight to perform this exercise, so that the weight helps you fix a position and balance the load. Support 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 only your torso moves. Return to your starting position. Then turn left as far as you can. During the exercise, imagine that you have a wall right behind you to keep you straight. You must repeat the rounds at least 30 times.
