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5 Easy Exercises in Just 9 Minutes, For a Flat Belly and Slim Waist

Every woman wants to have a slim waist. Some well-known exercises for the abdomen enlarge the waist. How to get results, avoid mistakes and are there magic exercises for the perfect figure?

We have gathered the experience and knowledge of coaches who tell you what to do with the right accent to “make” your waist you’ve dreamed of.

What affects the body shape?

Of course, the weight of the waist depends on the type of figure and the woman with ’hourglass’ or ’pear’ body type, first lose weight. Unlike others, in which excess pounds are deposited in the upper half of the body.

But, as professionals say, these three things are harmful to any waistline:

  • Total overweight
  • Protruding Belly
  • Bad posture

Make the waist you’ve always dreamed of

Waist shaping is work on the abdominal muscles. And as you know, working on it is not just about exercising, it is about removing fat. That is why we create a caloric deficit:

  • balanced eating
  • cardio workouts

A trained muscular corset and proper posture visually stretch and slim the silhouette. therefore: do a stretch back and controlling the posture; shaping up your waist and flattening your belly by target exercises

But it’s worth remembering that not all abdominal tile exercises are useful for the waist, and some, on the contrary, extend it. Competent trainers say that to form a graceful waist, you must pay attention to the direct abdominal muscle of the press. “Pumping” the same oblique lines leads to an extension of the waist.

The most dangerous exercises of this type:

  • Lateral Twist
  • Lateral bends with the weight
  • Bending Sideways, while sitting on the floor

At the same time stretching, the lateral muscles in various static twists during yoga or Pilates exercises form beautiful curves at the waist.

5 Effective Exercises For Your Waist

This small complex is best performed in the written order, 3 times a week. The best time is in the morning.

1. Vacuum exercise

Starting position: lying on your back, knees bent. This exercise should be done on an empty stomach.

We inhale deeply, exhale through the mouth, maximally releasing the air from your lungs while pressing the front wall of the abdomen into the spine. In this position, gravity helps you. Wait 15 seconds, relax. You can gradually bring the duration of the “exhalation” to 1 minute, most importantly – to feel good.

Repeats: 3-5 sets. Workout duration: 2 minutes.

You need to be careful with “vacuum” for those who have stomach and intestinal problems. This exercise increases abdominal pressure, which can negatively affect unhealthy organs. Exercise in asthma, spinal hernias, and heart disease are contraindicated.

2. Bending forward / backward

Starting position: standing, feet shoulder-width apart.

Exercise Essence: You should feel the muscles in your lower back stretched. We bend forward deeply, touching the floor and holding ourselves in that position. Then gently bend backward, hold the arms at your waist.

Repeats: 15-20 times. Duration: 2 minutes.

This exercise will be undesirable for those who have lumbar spine problems, chronic headaches or increased intracranial pressure.

3. “Boxing” twists

Starting position: lying on your back, legs slightly bent at knees.

The main feature of the exercise is the fast pace. Lift your upper body off the floor and quickly return to the initial position.

Repeats: 3 sets of 12-15 times. Time: 2 minutes.

Exercise is contraindicated in the acute period of gastritis or rheumatism, in diseases of the gallbladder. Caution should be exercised by those who have respiratory and cardiovascular problems.

4. Plank

Starting position: hold the body on toes and elbows

The most important thing is to follow the straight line of the body, taking care not to bend

Repeats: 2-3 half-minute approach. You will effectively change the appearance of your waist. Time: 2 minutes.

It is worth delaying the exercise if you have recently undergone a cesarean section (up to 6 months) or other surgery, have tendon problems, inflammation of the internal organs, or problems with the heart and blood vessels.

5. Side stretching

Inhale, exhale, draw your belly in and pose as if we want to sit down. Lower the left hand along your body, lunge the right leg to the side keeping the right arm stretched to the same side. Slightly bend your body to the right, staying for eight seconds in this position. We hold ourselves in this position for 8 seconds. We strictly control the stretching sideways, trying not to lean forward.

Reps: 2-3 times. Duration: 1 minute.

You should be careful with stretching if you have high blood pressure, joint problems and inflammation of the internal organs.

Which one works best for you? We would love to hear your comments!

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