Exercises to slim the waist help to tone the abdominal oblique muscles, in addition to the entire abdomen, leaving the belly firmer, and improving the support of the spine, promoting improved posture and avoiding back pain that may be caused by excess weight. weight and abdominal weakness.
These exercises can be done daily and their intensity should be increased each week. A trainer will be able to recommend a complete series of exercises to improve performance and intensify the activation of the abdominal muscle. Check out more tips for slimming your waist.
For these exercises to be effective, it is important to also perform exercises that help speed up the metabolism, such as brisk walking, running, cycling, as well as performing strength exercises and eating a healthy diet that suits the purpose.
12 exercises to slim your waist
Some of the main exercises that can help slim your waist and that can be done at home are:
1. Abdominal lateral
To do the side crunch, you must lie on your back, bend your knees and place your feet flat on the floor.
Then, without straining your neck, slightly raise your torso, contract your abdomen and stretch your arms in front of your body, trying to touch your right hand to your right foot and then your left hand to your left leg, one at a time. It is recommended to do 3 sets of 20 repetitions.
2. Crossed abdominal
To do this exercise, the person must lie on their back, bend their legs and cross one leg over the other. Then you must bring 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 approximately 90º, and both sides can be worked at the same time, as if the person were riding a bicycle.
Another way to do the crossed sit-up is by trying to touch your foot with the opposite arm. In other words, the person must lie on the floor face up and raise one of the legs, keeping it extended, and try to touch the foot with the opposite arm; then return to the starting position and raise the other leg and try to touch with the opposite arm.
3. Abdominal ball
This type of sit-up is done using a Pilates ball. To do this, the person must rest on the ball, supporting the lower back, and then perform the abdominal movement, always contracting the abdominal muscle. Do 3 sets of 15 to 20 repetitions.
4. Plank
Lie on the floor on your stomach and rest your elbows on the floor, then stretch your legs, lift your torso off the floor and keep your back straight, supporting your body weight only with your arms and toes. Remain in this position for 30 to 60 seconds and then rest for 30 seconds. Repeat this exercise 3 to 4 times. See how to make other types of boards.
5. Side pranch
Lie on your side on the floor with your legs straight. Then, place the elbow closest to the floor on the floor and raise your body until only the side of one of your feet is touching the floor, as well as the elbow. The entire rest of your body should be off the floor and in a straight line. Hold this position for 30 to 60 seconds and repeat 3 to 4 times. At the end, switch sides.
Another way to do the side plank and intensify the exercise is by lowering your body, as if you were touching your hips to the floor, while keeping your abdomen contracted.
6. Isometric side crunch
In this type of sit-up, the person must elevate the torso and legs, which must be kept together at 90º, and rotate the torso in order to work the lateral part of the abdomen.
7. Torso twist
The twist is also an interesting exercise to help slim the waist. To do this, the person must stand with their feet slightly apart and perform the trunk twisting movement continuously, performing around 15 to 20 repetitions.
8. V abdominal
The V sit-up should be done lying on your back with your legs straight and your arms extended above your head.
Then, at the same time, raise your legs and arms straight, forming a V with your body. Return to starting position.
Repeat this movement 20 times.
9. Sit-ups on a bench
This sit-up can be done on a bench or chair that is firm to avoid the risk of the person falling.
To do this sit-up, you must sit on the edge of the bench or chair, and your arms beside your hips, holding the bench.
Then, tilt your spine back a little, which must be straight to avoid injuries. Contract your abdomen and raise your legs. Bend your knees and bring your legs towards your torso and move your torso towards your knees at the same time. The legs must be close to each other.
Then return to the starting position and repeat this movement 10 to 20 times.
10. Climber crunch
The mountain climber or climber sit-up must be started in the plank position, lying on the floor face down, with legs stretched, spine straight and lifting the trunk off the floor, supporting the weight of the body on the tips of the feet and the palms of the hands, with arms stretched out.
Then, inhale and bend the knee of one leg towards the torso, return to the starting position and then bend the other leg towards the torso.
Thus, the exercise is done alternating legs, and you can do 15 to 20 repetitions with each leg, in 3 sets.
11. Abdominal touching the heel
The heel-to-toe sit-up is a great exercise for slimming your waist, as it works all of the lateral abdominal muscles.
To do this sit-up, you must lie on the floor, bend your legs with your foot flat on the floor and your arms straight at your sides.
Next, you should contract your abdomen, raising your head a little in line with your body, and move your torso to the right side until your hand touches your heel. Return to the starting position and do the same movement on the left side.
Do 3 sets of 20 repetitions.
12. Jump squats
The jump squat should be done standing up, with your feet shoulder-width apart. Your back should always be straight and your abdomen contracted.
Then you should slowly descend by bending your knees, leaning your torso slightly forward and pushing your butt far back, as if you were going to sit on an invisible chair. Go down until your knees are at a 90-degree angle and do not extend beyond your toes.
Then, when returning to the starting position, you must jump, stretching your body and landing with your feet flat on the floor.
Repeat this movement 15 to 30 times, for 3 sets.
