Every woman dreams of a slender waist, but not all exercises deliver the desired results. In fact, some popular routines can inadvertently bulk up the waist. How can you achieve the perfect waist without falling into common traps? Discover the effective workouts that can help you attain your desired size. Learn how to incorporate these exercises into your routine and finally achieve the flat stomach and small waist you’ve always wanted.
Up and down
- Sit on the workout mat, leaning slightly to one side, with legs extended and arms beside you.
- Distribute your weight onto your hips and engage your core and legs.
- Elevate your body using only one hand and one foot on the mat, while the rest of your body hovers.
- Slowly lower your body back down to the starting position.
- During the descent, maintain tension in your legs and abdomen and count to 8 seconds.
- Aim for 15 repetitions on one side before switching to the other side to begin again.
Tone-Up
- Sit on the exercise mat with a straight back and legs spread apart at a 90° angle.
- Extend your arms to shoulder height, keeping them straight.
- Twist your torso at the waist and lower yourself until your right hand touches the tip of your left foot.
- Return to the starting position and repeat the movement on the opposite side, touching your left hand to your right foot.
- Perform the entire sequence for a total of 30 repetitions.
- Keep your legs close to the mat and maintain a straight back throughout the exercise.
Lateral leg raises
- Stand up to begin the third exercise in your training plan.
- Lift your right leg sideways as far as possible without bending the knee.
- Return the right leg to the starting position.
- Repeat the same movement with your left leg.
- Continue alternating between right and left legs for the desired number of repetitions.
- Aim for 30 repetitions in total, with 15 repetitions for each leg.
Leg swing
- Lie down on an exercise mat with arms by your sides.
- Lift your legs up to a 45-degree angle, avoiding lifting your back, arms, or head.
- Keep your legs together as you bring them to the right, feeling a stretch in your body.
- Return your legs to the center, aligning them with your body.
- Repeat the movement, this time turning your legs to the left.
- Aim for 15 repetitions on each side.
- Rest for 2 seconds each time your legs return to the center.
Side bridge
- Begin in a plank position, similar to the previous exercise.
- Lift your body sideways, maintaining a straight line from head to heels.
- Instead of holding the position, lower and raise your hips multiple times.
- Complete a total of 30 repetitions on one side.
- Switch to the other side and perform 30 more repetitions using the same movement.
Knees to elbow
- Keep your upper body upright and legs spaced apart.
- Lift one knee towards the opposite elbow.
- You can perform this exercise in a comfortable position, either standing or lying down.
- Complete 15 repetitions on each side.
Swimming on air
- Lie face down on an exercise mat.
- Lift your arms, legs, and head, supporting your body with your abdominal area.
- Alternate your limbs in a “scissors” motion, moving them up and down.
- Maintain this movement for 20 seconds, then return to the starting position.
- Rest for 2 seconds before repeating the exercise.
- Complete a total of 20 repetitions.
