Easy home exercises for a flat stomach and a slim waist

Every woman dreams of having a slender waist, but a few sports movements will not suffice, especially since some movements can lead to an expansion of the waist, so how can you achieve the desired results, avoid mistakes, and learn effective exercises to get the shape you want?

Here are some great tips gathered from experienced trainers on how to get a tighter waistline.

What affects the shape of the body?

In fact, the appearance of a person’s waist depends on the type of his body shape. The body that takes the shape of a pear or the shape of an hourglass may be able to maintain its shape even when gaining weight, unlike those whose bodies take a straight or round shape when they gain weight, the upper part of the body is more Get fitter from the bottom, and most trainers agree that weight gain, bulging stomachs, and poor postures all affect the waistline.

Waist shaping

This is done by working on the abdominal muscles, but of course this does not lead to the disappearance of fat; Therefore, it is necessary to do auxiliary things, such as following proper eating habits and doing exercises to enhance the work of the heart muscle. Attention should be paid to the fact that the wrong exercises may increase the waist circumference in the opposite direction, such as body bending exercises or side bending exercises while carrying weights or side bends while laying on the ground.

5 effective exercises for a smaller waist

In order to show the effectiveness of these exercises, they must be practiced in this order three times a week, and the best time for training is the early morning hours.

suction

To practice this exercise, you must lie on the ground on the back and bend the legs at the knees with the arms extended next to the body, taking into account that the stomach is empty, take a deep breath and then take it out through the mouth even with suctioning the abdomen inward, can stay in this position for 15 seconds, repeat This is 3-5 times, the exercise will take two minutes or more, but those who suffer from asthma, heart and spine diseases should avoid performing this exercise.

Bending forward and backward

To perform this exercise, stand as far apart as possible between your feet and bend forward until your hands touch the ground and until you feel the stretch of the waist muscles, stay for a few seconds, then straighten and bend back, taking into account the placement of the hands on the waist, you can repeat this exercise 15-20 times in two minutes or more, this may be Exercise is restricted for those who suffer from lower back pain and those who complain a lot of headaches.

boxing

This exercise is also called for the speed of its performance, such as boxing. It is done by lying on the ground with the knees slightly bent, placing the arms behind the head and raising the body and then returning quickly to its place. It is performed in three groups, each group 12-15 times, with gastritis, rheumatism or cholecystitis. They stay away from this training.

plank

Carry your body on the feet, elbows and hands, taking into account that the back and legs are in a straight line without bending or arching for 30 seconds and repeat this two or three times. tendons.

lateral expansion

Stand straight, feet 30-35 cm apart, with hands on hips, extend the right incision of the body with the right hand to the right for a few seconds without moving the left hand and without bending forward or back only to the side, then return to your position and repeat with the left incision, Repeat this two or three times. It will take one minute. Take into account that this exercise is avoided for those who suffer from joint problems, inflammation of internal organs or high blood pressure.